Ukufaneleka: yiba njengenkunzi yenkomo ngaphandle kokushiya ikhaya okanye iifizi zokuzilolonga

ukuphila qete Abaninzi ngabo bathembisa ngokwabo ekuqaleni konyaka ukuya kwi-diet okanye yiya kwindawo yokwenza umthambo, okanye xa umsebenzi wendoda "ye-bikini" uyeza ehlotyeni. Nangona kunjalo, xa bethatha isigqibo sokuthatha inyathelo lokuya kwindawo yokuzivocavoca, inyaniso kukuba abaninzi baya kuphela ngosuku lokuhlawula, kwaye emva koko abasayi kunyathela, belahlekelwa iintlawulo zenyanga ezihlawulwayo. Nokuba kungenxa yobuvila, okanye ngenxa yaso nasiphi na isizathu, nazi iimveliso ezilungileyo kunye nezincedisi zokukwazi ukwenza ukomelela ekhaya kunye namanqaku ngaphandle kokushiya ikhaya. Yenza iiakhawunti! Uhlawule ngezavenge ezingaphi? Ngaba akufanelekile ukwenza utyalo-mali? Ndiqinisekile ukuba uyakuyihlawula kwiinyanga ezimbalwa...

Izikhululo ezininzi

Isixhobo esinye kuyo yonke into. thenga enye bodybuilding multi-station yeNdlu. Zihlangene, zinokungena kakuhle kwigumbi oza kulisebenzisa njengendawo yokuzivocavoca yasekhaya kwaye unayo yonke into, yeengalo, imilenze, isifuba, i-abs, umva.

Ii-Treadmills

Yenza intliziyo yakho ihambe, yenza umthambo, utshise amanqatha kunye neekhalori, kwaye konke ngaphandle kokushiya ikhaya, ke akunamsebenzi nokuba kuyanetha, kunekhephu, lilanga elimangalisayo okanye kukho i-COVID-19.

Ibhayisekile emileyo

Enye enye indlela enokwenzeka kwi-treadmill "ukuthatha ibhayisekile" ngaphandle kokusuka kwindawo ibhayisekile emileyo. Abanye bade bakuvumele ukuba unyothule ngelixa ukhangela iwebhu, unxibelelana ngomnxeba, okanye usenza eminye imisebenzi...

Iintsimbi

Ukuba eyakho iidumbbells, Unokuthenga iibrifkhesi ezipheleleyo kunye needumbbells kunye nemivalo oyifunayo ukuze kwiinyanga ezimbalwa ubonise imisipha yakho.

Iibhentshi zokuhlala / zokutsala

ukubonisa ezinye ABS njengazo zeChaning Tatum, ungakhetha ibhentshi okanye isixhobo sesisu esisicebisayo apha:

izixhobo esifubeni

Ukuba ufuna ntoni phucula ithoni yeepecs zakho, ke ungathandabuzi ukuba ezi mveliso ziya kukunceda kakhulu.

Ubunzima bomzimba (ubunzima)

Ukongeza kwi-dumbbells, unokubandakanya kwakhona ubunzima bomzimba ukufumana amandla kunye nokukhawuleza.

Ibhokisi

Ukuba ufuna ukuyeka umphunga emva kosuku olunzima kwaye ukhuphe konke ukukhungatheka, umsindo, kunye noxinzelelo ngelixa usenza umthambo, yeyiphi indlela engcono yokwenza intwana yamanqindi.

ukubheqa nangasemva

ukugxila emsebenzini indawo engasemva, ungaphinda uthenge ezinye izixhobo okanye oomatshini onokuthi ube nomqolo "njenge-wardrobe evulekileyo", njengoko uChiquito de la Calzada ebenokuthi.

steppers

Enye indlela enkulu kwibhayisekile emileyo okanye i-treadmill yi umatshini wokunyathela, apho ukusebenzisa i-cardio ulahlekelwe zizo zonke ezo khalori ozityile ngakumbi ngaphandle kokuzisola.

*Qaphela: nokuba unayo nayiphi na i-pathology yangaphambili okanye awunayo, kufuneka uhlale ubonisana nogqirha wakho malunga nokuthatha olu hlobo lwezongezelelo, ukuba banokuphazamisa naluphi na unyango okanye isifo sakho.

Iprotein

Kwaye ayizizo zonke izinto ezaziza kuba ngumthambo, kufuneka ugcine ukutya okunempilo kunye nokulungelelana, kwaye ukuba une vegan (kukho ii-ertyisi okanye irayisi), imifuno, okanye imfuno. unikezelo olongezelelweyo lweprotheyini, awunakuphoswa zezi ezinye iimveliso:

Akukho mveliso ifunyenweyo

Izixhobo zokutya

Okokugqibela, izihlunu azifuni kuphela iprotheyini ukuze ikhule, i-creatine ibalulekile, kunye nezinye izinto zokulandelela kunye nee-amino acids ezibalulekileyo onokuthi uzitye ngendlela Izixhobo zokutya.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.