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Umlingisi ophenduke umlingisi uSidharth Malhotra ungene kwi-Bollywood ngefilimu yakhe yokuqala ethi 'Student Of The Year' futhi waba ubuso obudumile kungekudala. Ukubukeka kwakhe okuthandekayo nomzimba osikiwe kwenza amantombazane ancipha.
Umlingisi ubelokhu ewulungisile umzimba wakhe ngokwendima anikezwe yona ukuba ayidlale. Ungumuntu owaziwayo ozivocavoca umzimba futhi ungumlutha wejimu. Umqeqeshi wakhe wokuzivocavoca umzimba uSatish Narkar ungumuntu othanda ukuba yimiqemane.
Uyakuthanda ukudlala ibhola ngoba kuyamsiza ukugcina nokugcina umzimba wakhe wezemidlalo. Ngicabanga ukuthi ubungazi leli lungelo? Ngakho-ke, esikhundleni sokwenza umsebenzi onzima nobunzima ejimini, uncamela ukudlala ibhola.
USidharth Malhotra akakholelwa ekuqedeni umzimba wakhe ngokweqile futhi ukhansele ngenjabulo isikhathi sakhe sokuzivocavoca uma umkhuba wokudansa usesimisweni sakhe.
Namuhla, ngosuku lwakhe lokuzalwa, uSidharth Malhotra wabelana ngamathiphu akhe okudla nezokuzivocavoca. Bheka.
1.Cardio ukusebenzisa
Ngaphambi kokuqala izivivinyo zakhe, wenza izivivinyo zokuzifudumeza imizuzu eyi-10. Wenza ukusebenza kwe-cardio nokuqeqeshwa kwesisindo okusiza yena ukuqinisa imisipha yakhe nokugcina umzimba wakhe oqoshiwe. Uthanda nokwenza ezinye izivivinyo njengokugijima nokubhukuda.
2. Ulandela Ukudla Okulinganiselayo
USidharth unamathela ekudleni okulinganiselayo, umlingisi ukhetha ukudla okuphilayo nokwenziwe ekhaya. Ukudla okwenziwe ekhaya kuzonikeza umuntu ngazo zonke izakhamzimba namaminerali futhi akalokothi ahlehle ngokudla futhi aqhubeke nokunikeza umzimba wakhe izakhamzimba eziningi. Ukudla kwakhe ikakhulukazi kunemifino nezithelo.
3. Amaprotheni Ukudla
ISidharth ayidli imifino futhi idla inala yenkukhu, inhlanzi, inyama nokudla okunothe ngamaprotheni. Ululeka ngokuthi kudingeka amaprotheni ukuze umzimba wakhe futhi ulungise izicubu. Kubalulekile ekwakheni amathambo, imisipha, nokulungisa amangqamuzana esikhumba.
4. Izinketho Ezimnandi
Umlingisi uyavuma ukuthi unezinyo elimnandi futhi uzama ukukhawulela ukusetshenziswa kokudla okunoshukela, futhi ukhetha ukukufaka esikhundleni sokudla okumnandi okwemvelo okufana nejaggery. Uthanda ukugcwala ushokoledi omnyama, njengoba unezakhi zokulwa ne-antioxidant.
5. Ukududula okungu-10 Kuyadingeka
USidharth weluleka ukuthi umuntu kufanele akwazi ukwenza kahle ama-push-up ayi-10. Indoda enempilo kufanele ikwazi ukuthwala isisindo sayo somzimba esingenhla. Ngakho-ke, kubalulekile ukuthi kufanele wenze ama-push-up ayi-10 nsuku zonke ukwakha imisipha yakho eyinhloko.
6. Izithelo Zonke
Izithelo ziyingxenye enkulu yokudla komdlali, futhi uncamela ukuba nezithelo eziphelele kumajusi wezithelo. Uhlanganyela ukuthi ingilazi eyodwa yejusi yezithelo yemvelo izoba nokuqukethwe kwamawolintshi ayisithupha, okushukela omningi ongenayo i-fiber. Ngakho-ke, unamathela ezithelweni eziphelele ezizomnikeza ushukela ongeziwe.
7. Uqala Ukudla Lapho Kuphuma Ilanga
Uma ufuna ukuba nempilo, thola amandla amaningi owasebenzisayo lapho ilanga seliphumile. Wabelana ngokuthi isidlo sokuqala sosuku kufanele sibe nzima kakhulu. Ungadli ama-carbohydrate asindayo ebusuku futhi udle imifino ephekiwe esikhundleni sokuhlaza ngoba lokho kuthatha isikhathi eside ukugaya.
8. Gxila Emisipheni Yakho Eyisisekelo
Ukwenza abantu abaningi abaphakamisa amandla njengama-squats, ama-deadlifts kanye nemishini yesifuba, okuwukuhamba okukodwa okunesisindo esiningi esinamandla kukwenza uqine futhi usinde. Wabelana ngokuthi kubaluleke kakhulu ukusebenza kumgogodla wakho nangaphansi emuva.
9. Uthi: Qonda Umzimba Wakho
Lo mlingisi uncoma abalandeli bakhe ukuthi bangabi nesibindi maqondana nokusebenza. Qhubeka nokuqonda izidingo zomzimba wakho futhi wazi ukuthi yini efanele umzimba wakho nokuthi yini engafaneleki. Uma usebenza umsebenzi odinga ukuzivocavoca umzimba ngokweqile, awudingi ukuchitha isikhathi esiningi ejimini.
10. Hlanganisa Umzimba Wakho
USidharth ukholelwa ku-hydration efanele futhi futhi wenza iphuzu lokuthi amaprotheni akhe azanyazanyiswe uma ephuthelwa ukudla kwakhe. Amanzi okuphuza anika umzimba umzimba ngokushesha futhi anike imisipha amandla. Ukuphuza uketshezi olwanele kuyadingeka lapho uzivocavoca futhi.
Yabelana ngale ndatshana!
Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.
OLUNYE UDABA: Izixazululo Eziphezulu Eziyi-11 Zasekhaya Zokuqwasha
