Uma bebuka izithombe zabo, abesifazane bahlala bengathokozi ngezandla ezibonakala zigcwele kakhulu, ikakhulukazi uma zicindezelwa emzimbeni, futhi zingaxoshwa. Ngokuya ngezinhloso zakho, ukunciphisa ivolumu yezandla zakho kuzosiza ukuvivinya umzimba, ukudla okunomsoco noma uhla oluphelele lwezinyathelo.
Indlela yokunciphisa ivolumu yezandla?
Uma ungabheki ugcwele, futhi izandla zakho zisesimweni esivamile - kungenzeka futhi ukuthi udaba lomsindo we-muscle obuthakathaka. Ngenxa yalokhu, i-forearm iyaba yincithakalo uma icindezelwe emzimbeni, okuyinto ezithombeni zibukeka zingavumelani kakhulu. Kulesi simo, udinga nje ukwenza izivivinyo zezandla ngama-dumbbells, esizoxoxa ngezansi.
Uma unesisindo esithile ngokweqile, futhi izandla zakho aziyona indawo yodwa yenkinga, ngakho-ke kufanele ugxile emafutheni okushisa, bese nje uthuthukise ithoni ye-muscle. Kulesi simo, kunconywa ukuba ushintshele emndenini okwanele ukunciphisa amaphesenti ama cell fat, bese uxhuma futhi usebenzise umzimba.
Indlela yokunciphisa ngempumelelo ivolumu yezandla?
Embuzweni wokuthi unganciphisa kanjani amahlombe nezikhali, ukudla okunomsoco akukwazi ukunganakwa, ngoba amafutha asendaweni angenakwenzeka, futhi umzimba ngokwawo uzonquma ukuthi yiliphi i-fat fat eshisa kuqala. Ngakho-ke, ngaphandle kokuya kokudla okulungile, umane nje ungaphoqeleli umzimba ukuba ususe ungqimba wamafutha, futhi akukho ukuvivinya umzimba okuzosiza.
Ukudla okunomsoco okufanelekile kufanele kufinyelele kuloluhlelo:
- Ukudla kwasekuseni - amaprotheni + amafutha + ama-carbohydrate aqinile (isibonelo, iqanda elibilisiwe, iphalishi le-porridge ene-spoonful yamafutha e-linseed, itiye).
- Isidlo - amaprotheni + amafutha + ama-carbohydrate amaningi (ibhakheheat neenkomo kanye nesaladi yamakhukhamba nebhotela).
- I-Snack - amaprotheni + amafutha (itiye noshizi).
- Isidlo - amaprotheni + fiber (isibonelo, inhlanzi nemifino).
Ukudla ngaphakathi kwalolu hlelo, uzonciphisa amanoni omzimba wakho ngo-0.5 - 1.2 kg ngesonto, futhi ungakwazi ukunqoba kalula izindawo eziyinkinga.
Unganciphisa kanjani inani lezandla ekhaya?
Uma kwenzeka inkinga imisipha evulekile, noma uma usuvele ubhekene nesisindo samanoni, kuyafaneleka ukuxhuma izenzo zezandla. Kungcono ukusebenzisa ama-dumbbells angu-2 kg bese uyabatshintsha njengoba beba lula kakhulu kuwe.
- Ngesikhathi umile, thuthela isikhwama phambili
Ama-degrees angu-30, ukugoba kwengalo emagqumeni, izintambo zibheke phezulu, ezandleni zezingqungquthela. Yenza ama-forearms agijima ngejubane elikhulu leminithi elingu-1. - Ngenkathi umile, phonsa izingalo zakho ngezingqungquthela ezingaphezulu kwekhanda lakho bese uzibopha emaceleni ukuze i-dumbbell ibekwe ngemuva kwekhanda lakho. Yenza i-flexion nokwandiswa kwezandla ngeso lengqondo lomzuzu owodwa.
- Ukuqamba amanga, welula izandla zakho ngama-dumbbells ezinhlangothini. Sika futhi usakaze izingalo zakho, uzibophe kancane emaceleni, phambi kwakho ngeso lengqondo ngezinga eliqinile lomzuzu owodwa.
Ukuqedela le nkimbinkimbi ngokuphelele, ungayiphinda izikhathi ezingu-1-2 futhi kusukela ekuqaleni, ikakhulukazi uma kulula kuwe.