Ungayenza njani indlela yeArms Flabby

Umxholo

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Q: Ndingaziqinisa njani iingalo zam ezithambileyo ngaphandle kokuphuhlisa izihlunu ezikhulu?

A: Okokuqala, ungakhathazeki ngokufumana iingalo ezinkulu. "Abasetyhini abanayo nje i-testosterone eyaneleyo yokwakha izihlunu ezikhulu," utshilo uKeli Roberts, osisithethi se-American Council kwi-Exercise kunye nomphathi wempilo yeqela kwii-Equinox Fitness Clubs ePasadena, eCalif. yiba mkhulu."

Ukulahla i-arm flab yinkqubo enamacandelo amabini: Kuya kufuneka unciphise amanqatha ahlala ngaphezulu kwezihlunu zakho ngokutshisa iikhalori ezingaphezulu kokutya. "Hlola ukutya kwakho kwaye uqinisekise ukuba udala i-caloric deficit," kusho uRoberts. (Ngoncedo lokufumanisa ukuba zingaphi iikhalori omele ukuzitya ngosuku, ndwendwela i-caloriecontrol.org.) Ngaxeshanye, kuya kufuneka uthayiphe imisipha ephantsi kwamafutha. "Esona sicwangciso silungileyo kukusebenza kwemisipha yengalo yakho kwii-engile ezahlukeneyo," utshilo uRoberts. Umzekelo, kwii-triceps zakho (izihlunu ezingasemva ezingaphezulu), yenza imithambo esisiseko enje nge-triceps cofa-phantsi, ukukhaba kunye noxinzelelo oluphezulu. Oku kuya kuqinisekisa ukuba nganye yeentloko ezintathu zesihlunu se-triceps ifumana imfanelo yayo efanelekileyo. Unokufunda iintlobo ngeentlobo zomthambo we-triceps kunye nee-biceps kwiividiyo, iincwadi okanye iiWebhsayithi okanye kumqeqeshi kwindawo yomthambo. Ku-Shape.com uya kufumana iintshukumo ezisisiseko zeengalo zakho eziphezulu, kunye nencwadi yethu Yenza ngokulungileyo: Ama-Exercises angama-75 aBantu abaBalaseleyo kuMzimba kubandakanya ukuzivocavoca ngeengalo ezisixhenxe ($ 20; uku-odola, ndwendwela iShapeboutique.com okanye utsalele umnxeba ku-877-742-7337).

Nokuba ungazikhethela ntoni ukuzilolonga ngamandla, qiniseka ukusebenzisa ubunzima obaneleyo ukuba ukudinwa kwezihlunu emva kokuphindaphindwa kesibhozo ukuya kwali-12. "Ukuphakamisa iintsimbi ezikhaphukhaphu kakhulu yinkcitha xesha," utshilo uRoberts. "Phakamisa ubunzima obaneleyo ukuze kuthi xa kuphela iseti nganye, ungaphindi wenze enye." Yenza iiseti ezintathu zokuphindaphinda ezisibhozo ukuya kwezili-12, zizonke.

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