Izeluleko ezinhle kakhulu zamadoda anezinqe ezibanzi

Amadoda anezinqe ezibanzi

Amadoda athanda ukugqoka i- isilinganiso esihle okhalweni kuya ehlombe. Abaningi bane-physiognomy yokuba ne-hip enkulu nokuthi abakwazi ukunciphisa ngaphandle kwanoma yiluphi uhlobo lokuzivocavoca, kuyinkimbinkimbi yabo futhi ayikwazi ukuguqulwa. Kepha mhlawumbe kunezingubo ezingenza uzizwe ungcono kakhulu, noma izivivinyo ezingashuna noma ubeke ezinye izitho zomzimba ukuze izinkalo zihlangane zibe nomzimba ophelele kakhulu.

Kubo bonke abesilisa abafuna ukucwilisa izinkalo zabo ngoba banamafutha, lapha sesingavele sazise inani le- ukwazi ukulandela indlela yokudla lokho kungasiza ukuqeda konke umzimba wakho ongakudingi, ukuthi yebo ngokuzivocavoca umzimba ukukhulisa lokho esifuna ukukufeza.

Izinqulu ezibanzi zihambisana nohlobo luni lomzimba?

Kunezinhlobo zomzimba ezahlukahlukene ezakha futhi ziqambe imizimba yowesilisa. Endabeni yamadoda anezinqulu ezibanzi, angena kuleyo mizimba ebizwa I-Endomorph, ngoba bangabantu abane ukuthambekela kokuthola isisindo, ngamandla aphezulu amathambo, okhalweni olukhulu nezinqulu ezibanzi. Ngalokhu kuqanjwa kubonakala sengathi izingalo nemilenze kunikeza ukubonakala kufushane kakhulu ngesiqu.

Ngokuvamile, abesifazane bathanda amadoda lapho okhalweni nasemahlombe kungeke kube ngosayizi ofanayo ngobubanzi, kepha isilinganiso sigqamile, okuyisona amahlombe abanzi kakhulu kunokhalo nezinqulu.

Ukwenza ngcono lezi zilinganiso kangcono kakhulu esingakwenza sebenzisa izivivinyo ezimbili ukuthuthukisa ukubukeka kwakho, kumahlombe abanzi akukho okusebenza kangcono ukwedlula izilevu. Futhi ukunciphisa okhalweni ukuzivocavoca okuhle kakhulu kungatholakala nge "UKettlebell jika".

Ukuzivocavoca ukwehlisa ububanzi bokhalo

Asikwazi ukunikeza imininingwane ethile yokuthi kungani amadoda angakwazi ukuqoqa amafutha kule ndawo, siyazi ukuthi kubantu besifazane leli qiniso liyindlela yemvelo yokwenza lula ukubeletha esikhathini esizayo. Emadodeni kuyenzeka ukholwe ukuthi yingoba gcina ukunqwabelana kwamafutha ngomzamo wokonga amandla lapho kudingeka.

Ukuvivinya umzimba nge-aerobic kuhle ekwehliseni isisindo ngakho-ke yehliswa ngevolumu eningi okhalweni nasesinqeni. Ezinye zalezi zivivinyo ukuhamba ngebhayisikili, ukubhukuda, ukugijima, ukuhamba nokushaya isibhakela. Kunconywa okungenani ubuncane bemizuzu engama-30 kathathu ngesonto.

Amadoda anezinqe ezibanzi

Ukuhlehla okuphindayo, ipulangwe eliseceleni kanye nepulangwe elilodwa

Amadoda anezinqe ezibanzi

Ama-squats, i-Oblique Crunch ne-Front Crunch

Okunye ukuzivocavoca okunconywayo kusekelwe ekuqeqeshweni okuthile ukuqinisa imisipha yezinqulu, ngaphezu kokusebenza yonke imisipha yesisu ukuqinisa zonke izindawo. Kunconywa ukukwenza I-Front Cruch, i-Oblique Crunch, i-Reverse Crunch, i-Central Plank, i-Side Plank nama-squats imilenze.

Ukuze leli thebula lokuzivocavoca liphumelele, kungakuhle ukuthi unikele Izinsuku ezi-2 ngeviki ezinamasethi ama-3 angama-30 esivivinyweni ngasinye ngekhefu lesibili lama-20 phakathi kwamaround. Unganciphisa noma wandise izivivinyo ngokuya ngomuntu ngamunye.

Ukudla okunomsoco ukunciphisa izinkalo ezibanzi

Ngaphandle kokungabaza, ukudla okuhle kakhulu yilokho okusiza ukuqeda amafutha. Okukweletwayo ukugwema ukudla ama-carbohydrate ebusuku, ungadli ngaphezu kuka-20 g wesinkwa ngosuku bese ukhohlwa ukudla okunamafutha e-hydrogenated noma ushukela.

Ukudla okunconywayo okunikeza izakhamzimba ezidingekayo yilokho okukunika ukusutha futhi kunamafutha aphilile. Ekudleni kwethu singafaka izithelo nemifino, ngomnikelo omkhulu wamavithamini namaminerali. Inhlanzi, inyama namaqanda, okuthi yize aqukethe amafutha abalulekile emzimbeni, aqukethe ama-amino acid namaprotheni. Amantongomane nemidumba, okungukudla kokumunca kancane kepha ngamandla amaningi nezakhamzimba futhi ungeke uphuthelwe yilayisi, ukudla okuyisisekelo ukunciphisa amafutha.

Amadoda anezinqe ezibanzi

Izingubo ezifanela kahle amadoda anezinqe ezibanzi

Ungasebenzisa inhlanganisela engapheli ukuthi singabika ngezingubo esinazo ekhabethe lethu, impela uzoba ngomunye wabazothenga ingubo futhi uzozama ngaphambi kokuyiyisa ekhaya, kodwa nakhu esingakutshela khona yiziphi izingcezu ezingakhetha okokuqala.

Izikibha zingcono kune- a ikhululekile futhi ifanelekile ngandlela-thileKodwa-ke, lezo ezibanzi kakhulu noma eziqinile kakhulu azifanele. Kungcono ukugqoka amajakhethi nge ukusika okuqondile nemigqa eqondile, nokuthi amaphakethe awaphumeli kude kakhulu ezinhlangothini.

Amabhulukwe kufanele aphakanyiswe phezulu, ziqondile futhi zinamaphakethe e-oblique ukugcizelela ubuncane. Gwema amabhulukwe agcwele izikhwama, ukuthi zinkulu futhi zimboza ngisho nezicathulo zakho, ngoba kuzobukeka sengathi ubukeka uphansi futhi uyindilinga.

Zonke izindwangu zokugqoka kufanele zibe zinhle futhi zikhanyise, ngoba aminyene afaka ivolumu futhi yilokho esifuna ukukugwema. Ngokuphathelene nemibala, amathoni amnyama athopha futhi imibala egqamile ingagwemeka kangcono, ikakhulukazi engxenyeni emaphakathi yesisu. Kungcono ukugqoka izingubo ezinemibala eqinile ngamaphethini amigqa amile.

Akukhuthazwa ukugqoka amabhuzu aphezulu, ngoba uzobonakala mfushane kakhulu, kulokhu sebenzisa izicathulo noma ezemidlalo noma izicathulo zokugqoka. Gwema amabhande anephethini noma anemibala njengoba bengabangani bokwenza ukubukeka kwakho kubonakale kuyindilinga.


Okuqukethwe yi-athikili kunamathela ezimisweni zethu ze izimiso zokuhlelela. Ukubika iphutha chofoza lapha.

Yiba ngowokuqala ukuphawula

Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

*

*

  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.