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Ngabe uyakugwema ukugqoka iziqongo zethangi noma amalokwe angenamhlane ngenxa yamafutha asemuva? Uma kunjalo, ngakho-ke sethembe lapho sithi iningi labesifazane kulezi zinsuku libhekene nenkinga ye-back bra bulge. Qhubeka ufunde le ndatshana ukuze wazi kabanzi mayelana nokuqina okungakusiza ukuthi ususe amanoni emuva.
Izici eziningana njengokuhlala amahora amaningi phambi kwekhompyutha, ukungabi nesikhathi sokuzivocavoca, imikhuba engenampilo, njll., Kungaholela ekuqongeleleni kwamafutha endaweni engemuva. Lokhu nakho kungathinta ukuma komuntu futhi kuholele ezinkingeni ezinzima emuva.
Ngenhlanhla, lokhu kungenye yalezi zinkinga ezingalungiswa ngosizo lokuzivocavoca okuhlosiwe. Ukuzivocavoca umzimba okuqondise emisipheni yangemuva kufanele kufakwe enkambisweni yokuzivocavoca yansuku zonke ukubiza i-adieu kumafutha abuyile.
Namuhla, sikhethe uhlu lwezivivinyo ezi-7 ezinhle kakhulu zokuqinisa amafutha ezingakusiza ukuthi ulahle amanoni emuva okuhle.
Zama lezi zivivinyo ezisebenza kahle ukuze uthole ukubuyiselwa kwamathoni okuhle obukade ukufisa njalo.
Qaphela: Uma wake wahlushwa ukulimala noma njengamanje uphethwe yisimo sempilo, kuzofanela ubuze nodokotela wakho kanye nomqeqeshi ngaphambi kokuqala noma yikuphi ukuqeqeshwa okusha.
1.Ukugwedla Umshini Wokugwedla:
Ukuzivocavoca ngomshini wokugwedla i-cardio eqhumisa ikhalori okufanele ifakwe ku-Amazing yakho yansuku zonke nakanjani. Ukuze wenze lo msebenzi, kuzofanele ushaye ijimu. Kepha sithembe, lokhu kuzivocavoca kuyakufanelekela, ikakhulukazi uma ufisa ukususa amanoni abuyela emuva. Eqinisweni, hhayi amafutha emuva kuphela, lokhu kuvivinya umzimba futhi kukhulu ekuqiniseni iqolo lakho eliphansi neliphezulu.
Ukuzivocavoca kwe-TYI:
Ukuzivocavoca kwe-TYI kungenziwa kalula kusuka enduduzo yekhaya lakho. Konke okudingayo umata wokuzivocavoca. Lala phansi kumata ubheke phansi bese welula izingalo zakho ngaphezu kwekhanda lakho bese ubeka umzimba wakho ngohlobo lwezinhlamvu T, Y nami.
3. Ipulangwe Ngokuphakamisa Ingalo:
Le nguqulo yepulangwe ilungele ukuqhumisa amanoni ngemuva futhi nasekuqiniseni imisipha yangemuva. Ukwenza lo msebenzi kunalokho kulula. Okokuqala, ngena endaweni evamile yepulangwe bese uphakamisa ingalo yakho yesobunxele ngendlela ehambelana phansi. Ngemuva kwalokho, phinda okufanayo ngesandla sokudla. Yenza lokhu nsuku zonke emuva okunethoni enhle.
4.Donsela phezulu:
Ukudonsa phezulu kuhle kakhulu emzimbeni wakho ongaphezulu. Lokhu kuvivinya umzimba kuzokusiza uthole umzimba ophezulu onamathoni, kuthuthukise ukuma kwakho nokubekezela kwakho. Lokhu kuvivinya ukuqeda amanoni emuva kuyinto nje oyidingayo.
5. Ukushaywa Kwezinqola KukaTricep:
Uma kukhulunywa ngokususa amafutha emuva, ukukhishwa kwe-tricep kungasebenza kakhulu. Uzodinga ama-dumbbells ukwenza lo msebenzi. Okokuqala, goba umzimba wakho phambili ngokugcina umhlane wakho uqonde namadolo egobile kancane. Ngemuva kwalokho, ngenkathi ubambe kuma-dumbbells, khahlela ingalo yakho emuva bese uyibuyisa. Phinda lokhu nsuku zonke ukuze uthole imiphumela esheshayo.
6.I-Pushups:
Alukho uhlu lokuzivocavoca olungeke luphelele ngaphandle kokuthi kushiwo lokhu kuvivinya umzimba okusebenzayo ngendlela emangalisayo kwamafutha emuva. Faka lokhu kuvivinya okunamafutha esimisweni sakho sansuku zonke sokuzivocavoca ukuze ukhulume emahlombe akho bese ulahlekelwa amanoni emuva.
Imigqa Eqondile:
Imigqa eqondile nayo ibhekwa njengesebenza kahle kakhulu ekuqedeni amafutha emuva. Lokhu kuvivinya umzimba kuhlose indawo engenhla emuva, ama-biceps namahlombe. Isebenza kahle kakhulu lapho yenziwa ngama-dumbbells futhi uma yenziwe kabili nsuku zonke.
