Masiqaphele ukuba eyona njongo iphambili esiyisukelayo xa sidlala imidlalo kukutshisa amanqatha. Ukubukeka kakuhle, ukuhlala umile kwaye uzive ulungile kwaye uvalelisa kwezo gram zamanqatha ezisenza sibe mbi, zichaphazela umzobo wethu kwaye zibeke impilo yethu ye-cardiovascular emngciphekweni, phakathi kwezinye iinkalo, ziingcamango esizicingayo xa siziphoqa. Ukushukuma. Kodwa,yintoni imithambo inceda ukutshisa amanqatha?
Ukuba awugxilanga kakhulu Iindlela zokuzilolonga Okanye ukuba wenza imidlalo kodwa awuqinisekanga ukuba imisebenzi oyenzayo iyasebenza ekutshiseni amanqatha, ukwindawo efanelekileyo, kuba kule post siza kukuxelela yonke into ngayo.
Ukwenza isisu sinyamalale, amanqatha aqokelelwe emathangeni nase-butt, kwiingalo okanye kwi-circumference eyongezelelweyo esiyithwalayo kwi-aesthetics yethu ngokubanzi, iphupha lamadoda nabasetyhini abaninzi. Uninzi luphela ekutyeni okunemiqathango engaphezulu okanye enganeno kwaye lufuthaniswe yinkqubo yokuzilolonga engalindelekanga nengalungiselelwanga apho baphela bediniwe emva kweentsuku ezimbalwa. Kodwa ngaba zichanile?
Imithambo eya kukunceda utshise amanqatha ngokufanelekileyo
Kuluhlu esiza kukubonisa lona yimithambo engqinwe njengefanelekileyo kutshisa ioli yeendawo apho uya kusebenza khona imisipha yakho: isisu, imilenze, i-glutes kunye nabanye ngendlela ebanzi. Qaphela.
Iiplanga zokutshisa amanqatha
Ukuchaza abs iiplanga Zilukhetho oluhle. Ke, ukuba ufuna ukubonisa ibha yetshokolethi, uyayazi into ekufuneka uyenzile, yenza iiseshini zeplanga kwaye, ukongeza, khathalela ukutya kwakho, unqande iziselo ezinamafutha kunye nekhabhoni, yithi ndlelantle ekutyeni okufutha okugquma isisu sakho. uyonakalisa yonke imizamo yakho kunye nokwenza ezinye izilo ezikuncedayo ukuba uhlale umile.
Kodwa qaphela ngenxa yokuba iplanga, ngaphandle kokufumana i-abs kunye namafutha avuthayo, inika ezinye izibonelelo ezifana, ngokomzekelo, inceda ukuphucula ibhalansi kunye nokulungelelaniswa, okulungileyo ukwenza ezinye izivivinyo, ukudansa ukuba uthanda ukudansa, njl.
Kwakhona kuphucula ukuma komzimba, okunceda ukukhusela intamo, igxalaba kunye nomqolo. Ngaphandle kokulibala ukuba yomeleza imisipha.
Omnye umthambo wokutshisa amanqatha: inyathelo
Las ngenkaniUkuba uyaziqhelanisa nebar, zisebenza ngokuphindwe kabini ekutshiseni amanqatha. Ngelixa unciphisa amanqatha, komeleza izihlunu ze-quadriceps, i-glutes kunye nomzimba ophantsi.
Ewe kunjalo, kubalulekile ukuba uwugcine umqolo wakho uthe tye ngelixa usenza umkhondo, ukuze umthambo unyanzelise izihlunu ekufuneka zisebenze kwaye zingonakalisi umqolo wakho.
Iipush-ups zakudala
Las iipushups Ziyiklasiki phakathi imithambo yokutshisa amanqatha omzimba kwaye ufumane izihlunu kunye nokumila kakuhle komzimba. Ukuzenza rhoqo kuyasinceda Ukuma komzimba okuchanekileyo kwaye isebenza wonke umzimba ongaphezulu, usivumela ukuphuhlisa i-pectoral kunye ne-triceps.
Ubugcisa bokutsalwa
Las ilawulwa Yenye yezona mithambo zigqibeleleyo ezikhoyo kutshisa ioli. Isebenza ikakhulu kumqolo kunye neengalo, kodwa iphinda ikhawulezise imetabolism, kuba ifuna umgudu omkhulu ukuyenza, kuba icinezela amaqela aliqela emisipha. Ikwafuna ukuphucula ulungelelwaniso phakathi kunye ne-intramuscular.
Ukususela ekutsaleni ukuya kwi-squats
Las squats Ziyenye yezona mithambo zisebenzayo kutshisa ioli kwaye ulahlekelwe umthamo womzimba. Ukongeza, yenye yezona zinto zibalaseleyo zokuzilolonga ze-cardio ezikhoyo. Yomeleza i-glutes, imilenze kunye nesisu kodwa isebenza neengalo kunye nezinye izihlunu.
Ziyindlela yokuxhathisa ekuvumela ukuba uqeqeshe ukuxhathisa kwentliziyo kunye nokutshisa iikhalori ezininzi.
Ukubheqa
Kukho ezahlukileyo ukuzilolonga ukubheqa ukutshisa amanqatha Yintoni ongayenza kwindawo yokuzivocavoca kunye nasekhaya, ukuba ukhetha ukuseta ikona yakho encinci yoqeqesho yangasese ukuze usebenzise elo xesha lokuphumla onalo amaxesha ngamaxesha kwaye ukungabikho kwexesha okanye isimo sezulu esibi ayisosizathu xa sifika. ekuzinakekeleni.
Ukubheqa ngumsebenzi wamandla Kwaye akuyi kufuneka uchithe ixesha elininzi ukuze ubone iziphumo zokuqala, kuba emva kweeveki ezimbalwa, malunga nemizuzu eyi-15 ngosuku, uya kuphawula ukuba iingalo zakho zomelele kwaye isisu sakho sithambile ukuba usithatha ngokungathí sina.
Ngokukodwa uya kusebenza i-triceps, i-hamstrings kunye ne-glutes.
Ukwenza intambo yokutsiba
Intambo yokutsiba Ibiyenye yemidlalo yobuntwana ethandwayo yamantombazana amaninzi kunye namakhwenkwe kwaye, ngoku, umthambo opheleleyo ukuze ube sempilweni nangona sele sibushiye ngasemva ubuntwana. Ukuba into oyifunayo kutshisa iikhalori, intambo yokutsiba iyonwaba ngakumbi kwaye ikhululekile kunokubaleka kwaye kuqikelelwa ukuba malunga nemizuzu eli-10 yokutsiba uya kube utshise iikhalori ezifanayo nokuhamba ikhilomitha enye kwimizuzu emi-1. baleka.
Uneentlobo ezininzi ze intambo yokutsiba kwaye ke unokutshintshiselana ukuze ungabi nesithukuthezi kwaye unike umdla ngakumbi kuqeqesho. Uya kube usebenzisa imetabolism yakho ukukhawulezisa kwaye utshise amanqatha omzimba, ngelixa ubeka intliziyo yakho ekusebenzeni.
Bhalisela umshicileli womkhosi
El umshicileli wezomkhosi Ngomnye umthambo wamandla apho wonke umzimba usebenza, ngakumbi ugxininise kwindawo yegxalaba. Kuyanceda ukufezekisa ukuqina komzimba kunye nokuphucula ukuma komzimba. Ucinga ukuba kutheni lo msebenzi ubizwa ngolo hlobo? Ewe ewe, umkhosi uyisebenzisela ukomelela njenge-oki.
Masinyuke intambo
khwela intambo Ukunyamekela impilo yentliziyo kunye nemiphunga kunye nenkqubo yonke yokuphefumla ngokubanzi, kuba kukunyanzela ukuba wenze umzamo kwaye uqhelane nomzimba wakho. Kwaye singalibali ukuba i umthambo ukutshisa amanqatha kwaye ufumane umsipha.
Ukwenza i-treadmill sprints
Umthambo wokugqibela esiza kukucebisa ukuba utshise iikhalori baleka kwi-treadmill. Ukutshintsha i-treadmill ebalekayo kunye nokuhamba ngokulula kunye nokutshintsha ubunzulu busebenza kakhulu ekusebenzeni imetabolism kunye namafutha avuthayo. Zama ukufudumala kwangaphambili kwaye ungatsibi kwi-treadmill ngesantya esiphezulu ngokukhawuleza, kodwa ukuba sele unesantya esilungileyo, sinyuse de sibe sisantya esiphezulu kwaye, emva kwemizuzwana engama-30, yehlisa amandla kwaye uhambe ngokulula. Emva koko phinda umthambo, utshintshe ukuqina kwakhona.
Nazi ezinye ze imithambo enceda ukutshisa amanqatha kwaye womelele. Ngaba uya kuba nobuganga bokuqhelisela? Zeziphi othembele kuzo?