Ungasusa kanjani amafutha ezandleni zakho?

Yini engcono kakhulu kunezicabha ezinhle zabesifazane? Ukuphatha okwesifazane okuhle kakhulu kuphela. Kodwa yini okufanele abanikazi bezandla ezinkulu benze? Ungasusa kanjani amafutha kuwo? Ngiphakamisa ukukhuluma namuhla ngalesi sihloko.

Konke okuyinkimbinkimbi yenqubo yokukhipha amafutha ezandleni, kuyindlela ecacile phakathi kokuqedwa kwamafutha angaphezu kuka-fat and hardened, njenge-strongman, i-biceps. Amadoda kuleso simo kulula kakhulu. Baye bawela phansi eyodwa bangabulala izinyoni ezimbili ngetshe elilodwa: bese ulahla amafutha ezandleni zabo, bese uphaqa. Kwabesifazane, le ndlela ayifanele. Ngakho kufanele ngenzeni? Sikunikeza isethi yemisebenzi ezosiza ekuxazululeni inkinga yakho.

Ngingashesha kangakanani ukususa amafutha ezandleni zami?

Isinyathelo 1. Ukudla. Ekuqaleni, ubuyekeze ukudla kwakho. Uma iqukethe inqwaba yokudla okunamafutha nokulimazayo, kufanele uzinikele. Futhi, kufanele ukhumbule ukuthi ukudla okusheshayo, okungekho omunye, kunomthelela ekufakweni kwamafutha emzimbeni. Nciphisa ukusetshenziswa kokudla okusawoti, kusukela manje konke ukudla kwakho kufanele kube ngaphansi kosawoti. Usawoti ubambezela amanzi emzimbeni, futhi amanzi emanzini angaphezu kwalokho aneza ukukhukhuma ezandleni, ezinyaweni nasebusweni. Khona-ke kufanele uphinde ucabange ngokudla kwakho. Lokhu kusho ukuthi uma ubujwayele ukudla kathathu ngosuku, kodwa ngokuqinile, manje kufanele udle izikhathi ezinhlanu kuya kweziyisithupha ngosuku, futhi unciphise izingxenye ngesayizi.

Isinyathelo 2. Ukubhukuda. Ngena ngemvume echibini. Uma ufuna ukulahla amafutha ezandleni zakho, khona-ke ichibi lizoba ngumsizi wakho omkhulu. Ngenxa yezitayela ezahlukene zokubhukuda, uzothola ithuba lokushayela amafutha avela kuyingxenye yesandla esibangela ukuphazamiseka kuwe. Ngaphezu kwalokho, ukubhukuda, ngisho nezinamba eziningi, akuholeli ekukhuleni komzimba. Uke wambona oshayayo nge-biceps? Cha, abazange. Ingabe lokho kunamahlombe amakhulu, kodwa akusikho okwamanje. Ngaphezu kokukhipha amafutha amaningi, hhayi kuphela ezandleni, kodwa nasemilenzeni, emuva naseminye izingxenye zomzimba, ukubhukuda kuqinisa izindawo nokuqinisa.

Isinyathelo 3. Ukuvivinya umzimba. Qaphela, hhayi ukuvivinya umzimba ngezixhobo zokuqeqesha amandla, okungukuthi i-aerobics. Umdanso ongcono. Izakhiwo eziyinkimbinkimbi zenzelwe wonke amaqembu omzimba, futhi ukushisa kwamafutha kuzokwenzeka ngokufanayo emzimbeni wonke. Ngaphandle kokuma okuhle ngokomzimba, ukudansa ukuvota kwe-aerobics kusiza ukukhulisa isimo sengqondo nokuzihlonipha.

Isinyathelo 4. Yenza umzimba olula ukususa amafutha ezandleni zakho.

Ukuzivocavoca 1

Thatha ngakwesokunene ngasinye phezu kwama-dumbbells, yebo. Uma uphumule, phakamisa izandla zakho ezinhlangothini phezulu, ngenkathi ukhuphukela ezinzwaneni zakho, welule. Ekuphumuleni, futhi kancane kancane wehlisa izingalo zakho bese ugcwele ngokugcwele. Phinda izikhathi ezingu-8-10.

Ukuzivocavoca 2

Yiba emuva kwakho odongeni, izandla zakho zanciphisa phansi, izintende zibe odongeni. Gcwalisa izandla zakho odongeni bese ukhulula imisipha yakho. Phinda izikhathi ezingu-8-10.

Ukuzivocavoca 3

Thatha i-expander bese ucindezela-ungawufakeli ngebhashishi imizuzu engu-2-4. Bese uphinde uphinde usebenzise enye ibhulashi. Uma ekuqaleni uhamba kabi, ungakwazi nje ukucindezela bese ungeneli umshini, kodwa ngomzamo.

Isinyathelo 5. Izinqubo zokucwenga. Ungabenza kokubili ekhaya nase-salon. Izinqubo ezinjalo zingabandakanya ukusikhipha, ukugoqa, ukugcoba amafutha. Ungasebenzisa lezi zenzakalo ngosuku olulodwa, ungakwazi ukushintsha omunye nomunye.

Sithemba ukuthi izeluleko zethu zokususa amafutha ezandleni zakho zizokusiza ukuqeda inkinga yakho. Ekugcineni, sizokwenza ukulungiswa okuncane. Yonke imisebenzi engenhla kufanele yenziwe ngendlela eyinkimbinkimbi, kunokukhetha. Futhi ungakhohlwa ukuthi kuleli bhizinisi uhlelo oluyinhloko nokuqhubeka. Sithemba ukuthi umphumela omuhle ngeke uthathe isikhathi eside.