Amadoda ayathanda ukunxiba umlinganiselo olungileyo ukuya egxalabeni. Uninzi lune-physiognomy yokuba ne-hip ebanzi kwaye abanako ukunciphisa ngaphandle kwalo naluphi na uhlobo lomthambo, bubuso babo kwaye abunakuguqulwa. Kodwa mhlawumbi kukho iimpahla ezinokukwenza uzive ungcono kakhulut imithambo enako ukutshintsha buyisela amanye amalungu omzimba ukuze isinqe sihlangane sibe nomzimba oqaqambe ngakumbi.
Kuwo onke amadoda afuna ukucokisa iinyonga zawo ngenxa yokuba enamanqatha, apha sinokuba sele sinexabiso ukwazi ukulandela ukutya oko kunokunceda ekupheliseni yonke into engafunekiyo ngumzimba wakho, ewe ewe ngokwenza umthambo ukukhulisa oko sifuna ukukufeza.
Ngaba luhlobo luni lomzimba oludibanisa ihips ezibanzi?
Kukho iintlobo ngeentlobo zomzimba ezakha kwaye zithiye imizimba yendoda. Kwimeko yamadoda anesinqe ebanzi, angena kula mizimba ibizwa Endomorph, kuba bangabantu abane utyekelo lokufumana ubunzima, ngokuxinana kwethambo okuphezulu, ngesinqe esikhulu kunye nesinqe esibanzi. Ngolu lwakhiwo kubonakala ngathi iingalo kunye nemilenze inika imbonakalo yokuba mfutshane kakhulu ngesiqu.
Ngokubanzi, abantu basetyhini bakhetha amadoda apho isinqe kunye namagxa zingenakulingana ngobubanzi ngobubanzi, kodwa umlinganiso umile, wona amagxa abanzi kakhulu kunesinqe kunye nesinqe.
Ukuphucula le milinganiselo ngcono kakhulu Sebenzisa imithambo emibini ukuphucula ukubonakala kwakho, kumahlombe abanzi akukho nto isebenza ngcono kunoko izilungiso. Kwaye ukunciphisa esinqeni owona mthambo ungafunyanwa kunye "UKettlebell swing".
Ukuzivocavoca ukunciphisa ububanzi besinqe
Asinakho ukunika ulwazi oluthe ngqo malunga nokuba kutheni amadoda banokuqokelela amanqatha kule ndawo, siyazi ukuba kwabasetyhini le nto iyindlela yendalo yokuququzelela ukuzalwa komntwana kwixesha elizayo. Emadodeni kunokwenzeka ukuba ukholelwe ukuba kungenxa yokuba gcina ingqokelela yamafutha kumzamo wokonga umbane xa kufuneka.
Ukuzivocavoca i-Aerobic kulungile ekulahlekeni kwesisindo kwaye ngenxa yoko yehlisiwe ngevolumu eninzi esinqeni nasezinqeni. Eminye yale mithambo yile ukukhwela ibhayisikile, ukuqubha, ukubaleka, ukuhamba kunye nomdlalo wamanqindi. Kucetyiswa ubuncinci ubuncinci imizuzu engama-30 amaxesha ama-3 ngeveki.
Ukuguqula ukubuyela umva, iplanga esecaleni kunye neplanga elinye
Izikwere, i-Oblique Crunch kunye ne-Front Crunch
Olunye uqeqesho olucetyiswayo lusekwe kuqeqesho oluthile ukomeleza izihlunu zeenyonga, ukongeza ekusebenzeni kwazo zonke izihlunu zesisu ukomeleza zonke iindawo. Kuyacetyiswa ukuba ukwenze Front Cruch, Oblique Crunch, Reverse Crunch, Central Plank, Side Plank kunye ne squats yemilenze.
Ukuze le theyibhile isebenze kakuhle, kuyacetyiswa ukuba uzinikele Iintsuku ezimbini ngeveki kunye neeseti ezi-2 ezingama-3 zomsebenzi ngamnye ngekhefu lesibini lama-20 phakathi kwemijikelo. Unokunciphisa okanye wandise imithambo ngokuxhomekeke kumntu ngamnye.
Ukutya okulinganiselayo ukunciphisa isinqe esibanzi
Ngaphandle kwamathandabuzo, okona kutya kulungileyo koku kunceda ekupheliseni amafutha. Yintoni oyityalwayo ukunqanda ukutya ukutya ii-carbohydrate ebusuku, ungatyi ngaphezu kwe-20 g yesonka ngosuku kwaye ulibale malunga ukutya okunamafutha e-hydrogenated okanye iswekile.
Ukutya okucetyiswayo okubonelela ngezondlo eziyimfuneko zezo zikunika ukwanela kwaye zinamafutha asempilweni. Ekutyeni kwethu sinokufaka isicelo iziqhamo kunye nemifuno, ngegalelo elikhulu leevithamini kunye neeminerali. Intlanzi, inyama kunye namaqanda, nangona ziqulathe amafutha zibalulekile emzimbeni, zinee-amino acid kunye neeproteni. Amandongomane kunye nemidumba, ezizinto zokutya ezinokufakwa kancinci kodwa zinamandla amaninzi kunye nezondlo kwaye ngekhe uyiphose irayisi, ukutya okuyintloko ukunciphisa amafutha.
Iimpahla ezifanelekileyo emadodeni ezinemilenze ebanzi
Ungathatha ithuba lokudityaniswa okungapheliyo ukuba sinako ukunika ingxelo ngempahla esinayo kwikhabhathi yethu, ngokuqinisekileyo uya kuba ngomnye wabo bazothenga impahla kwaye uyakuzama ngaphambi kokuya nayo ekhaya, kodwa apha singakuxelela zithini iziqwenga abanokuzikhetha okokuqala.
Iikipa zingcono kune ikhululekile kwaye ilungile ngokuthe ngcembeNangona kunjalo, ezo zibanzi kakhulu okanye zixinene kakhulu azifanelekanga. Kungcono ukunxiba iibhatyi kunye ukusika ngqo kunye nemigca ethe tye, kwaye iipokotho azivelisi kakhulu emacaleni.
Iibhulukhwe mazibe phezulu ethe tye kwaye ineepokotho ze-oblique ukugxininisa ukutyeba. Gwema ibhulukhwe ebhegi, ukuba zinkulu kwaye zigqume nezihlangu zakho, kuba kuyakubonakala ngathi ujongeka uphantsi kwaye urhangqiwe.
Zonke iingubo zempahla kufuneka zilungile kwaye zikhanyise, kuba ezityebileyo zongeza ivolumu kwaye yile nto sifuna ukuyiphepha. Ngokubhekisele kwimibala, iithoni ezimnyama ziyacenga kwaye imibala enesibindi ilunge kakhulu, ngakumbi kumbindi wesisu. Kungcono ukunxiba iimpahla ezinemibala eqinileyo kunye neepateni ezinemigca ethe nkqo.
Akucetyiswa ukuba unxibe iibhutsi eziphezulu, kuba uya kubonakala umfutshane kakhulu, kolu sebenzisa izihlangu okanye ezemidlalo okanye izihlangu zokunxiba. Gwema iibhanti ezinepatheni okanye ezimibalabala nanjengoko bengabahlobo bokwenza imbonakalo yakho ibonakale ijikeleze.