Ndingabunciphisa njani ubunzima besifuba sam?

Umxholo

• Indlela yokulahla amanqatha esifubeni
• Uyenza njani into yokusilela kweekhalori
• Ukuzivocavoca umzimba ngokutshisa isifuba
• Ukuphusha usenyuka
• Umatshini wokushicilela weBench
• Ukuwela umnqamlezo
• I-Dumbbell itsala ngaphezulu
• ICardio
• Yintoni ebangela amanqatha esifubeni emadodeni (indoda boobs)
• Ulahlekelwa njani ngamafutha esifuba kubafazi
• Yise kude

Ushwankathelo

Ukujolisa kumanqatha esifubeni kunokuba ngumceli mngeni.Kodwa ngojoliso lomthambo, isicwangciso sokutya, kunye nomonde omncinci, kunokwenzeka ukuba ulahle iidipozithi ezinenkani esifubeni sakho.

Indlela yokulahla amanqatha esifubeni

Inyathelo lokuqala lokususa amanqatha esifuba kukuqonda ukuba ilahleko zomzimba zisebenza njani xa zizonke. Akukho ndlela yokujolisa kwisifuba ngaphandle kokulahla amanqatha kuwo wonke umzimba wakho.

I "Forbes equation" ithi ukuze ulahlekelwe likhilogremu elinye lamafutha, kufuneka wenze umthambo okanye uthintele ukutya.

Kuba uninzi lwabantu lutya phakathi kwe-1,800 kunye ne-3,000 yeekhalori ngosuku, injongo kufuneka ibe kukusebenza kwintsalela encinci yeekhalori suku ngalunye. Umzekelo, kuya kufuneka uzame ukusebenzisa phakathi kwe-500 ukuya kwi-800 yeekhalori ezininzi ngosuku kunokuba uzisebenzise.

Ngelahleko yeekhalori ezingama-500 ngosuku ngalunye, uya kuba nakho ukulahlekelwa yinto enye ngeveki. Ukuba uyigcinile, ungalahla iiponti ezili-10 kwiiveki ezili-10. Abantu abanempumelelo kakhulu ekunciphiseni ubunzima kunye nokukugcina kunciphisa ubunzima kancinci kodwa ngokuthe ngcembe, kwaye bafumane indlela yokuphila esempilweni endaweni yokusebenzisa ukutya okuneengozi.

Uyenza njani into yokusilela kweekhalori

Ukunciphisa ukutya kwakho amanqatha kunye nee-carbohydrate kukudala ukusilela kwekhalori. Uqeqesho lobunzima ngokudibanisa ne-cardio ephezulu-ngamandla yenye into.

Ukulandela umkhondo weekhalori zakho usebenzisa iapp okanye incwadana yokubhalela yindlela elungileyo yokufumana ikhalori yakho yemihla ngemihla. Uhlelo lokusebenza okanye iwebhusayithi inokukuxelela ukuba zingaphi iikhalori kukutya okuninzi ezahlukeneyo ukukunceda ukulandelela oko.

Nje ukuba unezibalo ezithatha iintsuku ezintathu zokutya okuqhelekileyo, yongeza iikhalori kwaye wahlule ngenani leentsuku ozirekhodileyo ukuze ufumane ikhalori yakho yemihla ngemihla. Uphethe olo lwazi, unokumisela ukuba ukutya okutya kufuneka kube kuncitshiswe kangakanani ukuze unciphise umzimba.

Ukuba usebenza iyure kwindawo yokuzivocavoca, ungatshisa iikhalori ezingama-400 okanye ngaphezulu usebenzisa indibaniselwano yamandla aphezulu e-cardio kunye noqeqesho lobunzima. Ukuba uthintela ukutya kwakho ikhalori kwangolo suku ngeekhalori ezingama-600 phantsi komndilili wakho, phantse ube sisithathu sendlela yokulahleka iponti enye.

Ukuzivocavoca umzimba ngokutshisa isifuba

Le mithambo ngokwayo ayizukususa amanqatha esifubeni, kodwa bayakwazi ukwenza ithoni kwaye baqinise indawo yesifuba sakho.

Ukuphusha usenyuka

I-classic pushup yindlela enhle yokuqala ukujolisa kwisifuba sakho kunye nomzimba ophezulu.

Qala kwindawo yeplanki, ngeengalo zakho zolulwe ngaphantsi komzimba wakho kunye neenyawo zakho ububanzi bamagxa.

Zithobe kancinci emhlabeni, ugcine iingalo zakho zisondele emzimbeni wakho njengoko usondele kumgangatho.

Cinezela phezulu ukunyusa umzimba wakho kwindawo yakho yokuqala. Phinda amaxesha amaninzi kangangoko unakho kwaye uzame ukwandisa inani le-pushups oyenzayo kwiseti nganye ngalo lonke ixesha usenza lo msebenzi.

Umatshini wokushicilela weBench

Xa uqala ukuqala ukucofa ibhentshi ngokucinezela ubunzima, qala kwisisindo esisezantsi kwaye umntu akubone ukuze uqiniseke ukuba awuyi kulahla ibha kwaye uzenzakalise.

Qala ngokulala ngomqolo wakho ebhentshini kunye nebha kwinqanaba lemehlo ngaphezu kwakho. Bamba ibha kububanzi begxalaba. Tsala amahlombe egxalathelana lakho kwaye uyi-arch umqolo wakho ngaphambi kokuba uzame ukuphakamisa ibha.

Phakamisa ibar ngobumnene kwi-rack. Thatha umoya ophefumlayo ngaphambi kokuba wehlise ibha phantsi esifubeni sakho, ugcine iingqiniba zakho ngecala leedigri ezingama-45 njengoko ibar yehla.

Nje ukuba ibar ichukumise umzimba wakho, yiphakamise kancinci.

Ukuwela umnqamlezo

Ukuzivocavoca intambo kunceda ithoni yemisipha ejikeleze indawo yakho yesifuba naphantsi kweengalo zakho.

Qala ngokuseta iipleyi ngaphezulu kwentloko yakho. Cwangcisa ukumelana nobunzima obusezantsi ekuqaleni kwaye ujonge ukwenza uninzi njengoko unakho.

Ukuma ngomqolo kumatshini ngesikwere sendawo yakho, cofa zombini iiplale ngakuwe. Ukuba unako, bazise yonke indlela phambili zide iingalo zakho ziwelele ku-X. Phinda amaxesha amaninzi kangangoko unakho, ukonyusa isixa sobunzima ngokuthe chu njengoko ukhula kamnandi.

I-Dumbbell itsala ngaphezulu

Lo msebenzi wenziwa ngelixa ulele phantsi kwibhentshi. Ukubamba i-dumbbell ukuze elinye lamacala obunzima lijongane nawe, libambe ngokuthe nkqo esifubeni sakho kubude beengalo. Kungcono ukuwubamba ngecala elichaseneyo lobunzima, kunye nezithupha zakho zisongelwe bar, ukugcina ubunzima bungawi phezu kwakho.

Nciphisa kancinci i-dumbbell emva kwentloko yakho naphantsi. Zama ukugcina iingalo zakho zichanekile lonke ixesha unciphisa i-dumbbell.

Xa uqala ukuzama lo msebenzi, qiniseka ukusebenzisa i-dumbbell yesisindo esisezantsi ukuze ukwazi ukuziva ngento oyenzayo. Ngokufanelekileyo, umntu makakubone ngelixa usenza lo msebenzi ukuze uqiniseke ukuba i-dumbbell ibanjwe ngokukhuselekileyo nangokuchanekileyo.

ICardio

Ukuzivocavoca rhoqo kwe-cardio kuya kunceda ukutshisa iikhalori kunye nokuqhuma kwamafutha kuwo wonke umzimba wakho. I-Cardio yokukhetha ukunciphisa umzimba ibandakanya:

• inyathelo elinyukayo
• elliptical
• ukubaleka ngaphandle ngesantya esiphakathi
• intambo yokutsiba
• ukuqhuba ibhayisekile

Iziphumo ezilungileyo, zama ukungena kwimizuzu engama-20 ukuya kuma-40 ye-cardio ngosuku, ubuncinane amaxesha amane ngeveki.

Yintoni ebangela amanqatha esifubeni emadodeni (indoda boobs)

Ukufakwa kwamafutha okugqithisileyo kwisifuba sakho kunokubangelwa yimfuza elula: umzimba womntu wonke ubunjwe ngokwahlukileyo, kwaye sonke sithwala amanqatha kwiindawo ezahlukeneyo zomzimba wethu.

Oko kuthethiweyo, ngamanye amaxesha amanqatha amaninzi esifubeni emadodeni abangelwa ngamanqanaba asezantsi e-testosterone (abizwa ngokuba yi-gynecomastia). Oku kubangela ukudumba okuhle kwethambo lakho lebele. Ayibeki impilo yakho kuwo nawuphi na umngcipheko, nangona inokuziva ingonwabanga.

Olunye uphononongo luqikelele ukuba iipesenti ezingama-30 zamadoda ziya kuba ne-gynecomastia ebomini babo. Amanqaku aqhelekileyo obomi kumava e-gynecomastia kukufikisa, ukufikisa, naphakathi kweminyaka engama-50 nama-80.

Amayeza athile anokubangela i-gynecomastia njengempembelelo yecala. Oku kubandakanya:

• iyeza lokubulala iintsholongwane
• amayeza anti-ixhala
• i-steroids, i-antidepressants
• amayeza isilonda
• unyango lomhlaza

Ulahlekelwa njani ngamafutha esifuba kubafazi

Kwabasetyhini abazama ukuphulukana namanqatha esifubeni, uninzi lwemigaqo efanayo lusasebenza. Ukuphulukana namafutha kwindawo enye yomzimba wakho ngaphandle kokulahlekelwa ngamanqatha ngokubanzi akunakwenzeka.

Ukujolisa esifubeni sakho ngokwenza umthambo weetoni okhankanywe apha ngasentla, ngelixa kuthintela amafutha kunye neecarbohydrate, kunokusebenza ukunciphisa amanqatha ngendlela esempilweni.

Yise kude

Ukuphulukana namanqatha kwindawo yakho yesifuba kunokubonakala kunzima, kodwa indibaniselwano elungileyo yokutya, umsebenzi, kunye nokuzilolonga kungenza ukuba kwenzeke.

Ukuba unenkxalabo malunga nobunzima bakho, okanye ukuba ukubonakala kwakho kukukwenza uzive, thetha nogqirha. Banokukunika iingcebiso ezilungiselelwe inqanaba lobomi bakho.