Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Kukho abantu abafuna ukuyilungisa kwakhona imizimba yabo, njengokuba abaninzi bekhetha ukujika umfanekiso wabo ngokunciphisa umthamo, kodwa abanye bakhetha. tyebisa umzimba wakho ukuze uzive ungcono kakhulu. Indlela yokutyebisa imilenze yenye yeendlela zokufumana eso sihlunu ngokutya kunye nokuzilolonga kwaye ngenxa yoku siya kunika iinkcukacha ezithile malunga nendlela yokwenza.

Ukufezekisa le njongo, akuthandabuzeki ukuba ukutya kunye nokuzilolonga kongamele kulo mba. Ngokungathandabuzekiyo, ukutya kuya kufuneka kuhambelane nesixa seeprotheyini, amafutha kunye nezinye izongezo ezininzi eziya kubaluleka kakhulu kumzimba.

Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Kukho ukutya okunceda kakhulu ukulandela zonke iipateni bonisa isihlunu esilungileyo kwaye ugweme i-flaccidity. Izinto ezininzi ezisisiseko kufuneka zithathelwe ingqalelo: landela inkqubo yokuzivocavoca ebekwe kwindawo kwaye uphuhlise izihlunu zakho.  Yenza umthambo kunye nokutya okunesondlo iya kudala ifomula efanelekileyo yokwandisa loo mthamo emilenzeni.

umthambo ukutyebisa imilenze

Siza kubonisa ezona mithambo zibalaseleyo zibonakaliswe ukuze sikwazi ukuqinisa umsipha. Ukuba unexhala malunga nokuba nemilenze emincinci, ene-flaccid kunye nemisipha, unokwenza le misebenzi ilandelayo. Yenza inkqubo yolu qheliselo ubuncinane amaxesha amathathu ngeveki kunye nokutya okukhethekileyo. Kwiiveki ezilandelayo uya kuqala ukubona utshintsho oluhle.

Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Ii-squats ezinobunzima

Ukuba uyakwazi ukubamba iintsimbi ezithile, ungaziqhelanisa nalo msebenzi. Yeyona ndlela yokuphuhlisa amathanga. Beka ubunzima obujikeleze i-5 ukuya kwi-10 kg emva komqolo wakho, ixhaswe emagxeni. Ngoku yenza i-squats:

  • Ukwenza lo msebenzi, yima ngeenyawo kwaye ubambe iintsimbi ekuphakameni kwamagxa. Izandla kufuneka zibambe iintsimbi kumacala omabini.
  • Goba umzimba wakho kwaye uguqe ngamadolo phantsi, uzisa i-butt yakho kwindawo ye-squat.
  • Ngalo lonke ixesha ugcine umva wakho ngqo ukusuka ekuqaleni ukuya ekupheleni komthambo. Squat kwindawo apho amathanga akho ahambelana nomhlaba.
  • Kufuneka uphinde u-3 uchungechunge lwe-10 ukuya kwi-12 squats.

Ii-squats ezinde

Lo msebenzi Usebenzisa yonke imisipha yomlenze: i-glutes, i-quads kunye ne-hamstrings. Inokwenziwa ngeentsimbi okanye ngaphandle kobunzima.

  • Beka zombini ii-dumbbells esandleni ngasinye. Kufuneka wenze i-squat ngokuhambisa enye yemilenze yakho phambili kwaye uvumele umlenze uwe phantsi, kufana nokuthatha inyathelo eliya phambili.
  • Ngawo onke amaxesha gcina umzimba wakho uthe tye kunye ne-perpendicular emhlabeni.
  • Buyela kwindawo yokuqala kwaye ngoku phinda umsebenzi ofanayo, kodwa ngomnye umlenze.
  • Yenza amaxesha angama-15 intshukumo nganye kunye nomlenze ngamnye. Emva koko phumla kwaye uphinde umthambo kwakhona.

Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Yenza izandiso ezine

Kwiindawo zokuzivocavoca kukho izixhobo zokuqinisa izihlunu kunye nokwandisa loo misipha. Umatshini onokuthi ukhethe nguwo oqulethe ukwandiswa komlenze. Uya kubeka ibha phantsi kwebar kunye nepad yayo ngelixa ubeka izandla zakho kwimivalo esecaleni. Emva koko kufuneka wolule imilenze yakho phezulu ukugcina umzimba wakho uhleli. Ungayenza ukukhetha ubunzima obufunekayo ukwenza ukuxhathisa. Unokwenza iiseshoni ezi-4 zeentshukumo ezili-15.

Ukutya okucetyiswayo kwimilenze etyebileyo

Ukutya kubalulekile ukunika umzimba izondlo eziyimfuneko kwaye unike onke amandla okuba nefuthe elaneleyo.

Inyama ebhityileyo ibonelela ngeprotheyini eninzi, kwaye ukuba iphekwe ngendlela enempilo, akufuneki ibonelele ngenqatha amafutha. Iinyama ezibomvu nezimhlophe zinokuphekwa.

Amaqanda kwakhona iprotheni elungileyo kwaye ibisoloko kukutya okugqibeleleyo kwabakhi bomzimba kunye nabantu bezemidlalo. Kananjalo inomthamo omkhulu wezondlo zokugcina amandla amakhulu.

Intlanzi kwakhona ngomnye umthombo olungileyo weprotheyini. Ineminikelo emihle kakhulu efana neevithamini, iiminerali ezibalulekileyo kunye ne-omega-3 fatty acids.

Indlela yokutyebisa imilenze ngokutya kunye nokuzivocavoca

Imifuno: Iilentile, iimbotyi, ii-chickert... inegalelo elikhulu lokufunxa kancinci iicarbohydrates kunye negalelo elikhulu leeproteni. Ukongeza kwiivithamini ezininzi, i-magnesium, i-calcium, isinyithi, i-potassium kunye ne-fiber.

ubisi kunye netshizi, Zibonelela ngomthombo omkhulu weprotheyini kunye ne-calcium, kodwa kufuneka zisetyenziswe zincinci kumafutha okanye zihlulwe.

Amazimba. Zimelwe ngendlela yesonka, i-pasta okanye i-cereals. Zizityebi kwiicarbohydrates, kodwa zisempilweni kakhulu ngenxa yomxholo wefiber.

Musa ukulibala ukubandakanya ekudleni imifuno yamaxesha amatsha kunye neziqhamo. Umzimba kufuneka ugcinwe uphelele kunye nazo zonke iivithamini ezifunekayo ukuze uhlale usempilweni.

Ukugqiba, siya kuququzelela inkqubo yoqeqesho lwamandla ukuphuhlisa inxalenye yemisipha yemilenze. Ngokudibanisa nokutya okufunekayo kunye ne-caloric intake, kuya kuba negalelo elifunekayo ukuze ukwazi ukuvelisa injongo echanekileyo. Ukuba ufuna ukufaka iikhalori ezininzi kwisidlo sakho musa ukuyenza ngohlobo lweswekile okanye ukutya okunamafutha, kuba isiphumo onokusifumana asifikeleli kule nto uyifunayo.


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