Indlela ukuba yome kwezihlunu?

Xa inkqubo yoqeqesho kunye nobunzima kwezihlunu emva kokuba iseti kukho imfuneko ukuze ayinike ukubalasela, ngolwimi kwabadlali kuvakala "ubunzima owomileyo". Uncedo kwemisipha ndayame ugxininisa nangobuciko. Kodwa ke umbuzo othi, indlela ome kwezihlunu? Kukho iindlela ezininzi ezikuvumela ukuba ukutsala kwaye zinike uhlobo ngqo ngaphezulu kwamaqela kwezihlunu. Ngokuqhelekileyo, yokoma singabandakanya ngokutya izinto ezikhethekileyo, apho kuyimfuneko uzalise nokudla iimveliso nikzkouglevodnymi carbohydrate-free. Kwakhona yokoma izihlunu ngexesha ukusebenzisa iziyobisi yesondlo ezintsonkothileyo. zoqeqesho zenziwa kwakhona yinxalenye koqeqesho ngokunika uncedo.

Ukuba unomdla yi yembaleki abanamava, indlela zome izihlunu, ngoko ngokuqinisekileyo uya kukuxelela ukuba loo lokuqeqeshwa iinjongo ezimbini eziphambili: ukuba amafutha emzimbeni atshise lo gama kugcinwe umthamo kwezihlunu. Iimbaleki ezininzi ofanelekileyo uya kukuxelela ukuba ukuba nantoni na babebona malunga nento yokuba ukuba unciphise umzimba baze emva koko bafumane ubunzima kwezihlunu ngokulula, njengoko kuchaziwe kwi-iimagazini ezenziwe. Ukuba babhenele iindlela ezingundoqo ome ngayo izihlunu, kufuneka bonke ibe ixesha lolwamkelo xa umzimba wakho uya ukuqhelana kwezinye zoqeqesho, kwezinye kwizidlo. amaxesha anjalo zonke imbaleki kwenzeka ngeendlela ezahlukeneyo, kwezinye iimeko, ke naxa ingumbandela ozaliswe ziziphumo impilo. Ukuba Ukulungelelanisa ivolyum steroid izihlunu, ngoko ke akukho elungileyo impilo.

iindlela ezithile azidlulisele izihlunu imilo, ngokuphathelele kumsebenzi komzimba ziquka uqeqesho efanayo, kuphela ubunzima amaqokobhe kule meko iza kube incinane, kodwa inani kophindo umthambo ngamnye linyuke kakhulu. Umzekelo, xa ucinezela phezu imivalo amaxesha-10 kunye amatye kg-30, ixesha yokomisa kuyimfuneko ukuba push-ups iiseti 3 amaxesha 30 kunye iintsimbi 5-10kg. Umthwalo siyahlengahlengiswa kuxhomekeka kwinani kophindo ubunzima apho ukwazi ukwenza. I izibalo elinye ukuhlamba kunye kwesitulo kumaphephandaba, kunye nezinye izenzo. Kwezinye iimeko, sincoma ukubaleka njengomtyibilizi, njengoko oku ikuvumela ukuba usebenzise "rastrusit" ubunzima futhi ayibulale ngamanqatha ngokukhawuleza. Ukuba ufuna njengobuchule ezifana umsipha owomileyo, asifanele ukuphulaphula icebiso amateurs, kodwa kungcono kakhulu ukuphulaphula imiyalelo labadlali abanamava.

H ow ukomisa kwemilenze

Ukuze lukwazi kakuhle izihlunu zabo baze balungiselele umthambo, imizuzu 10-15 kucetyiswa ukuba ukusebenza phandle Cardio okhethekileyo, eziquka, umzekelo, track ukubaleka. Le ndlela kubalulekile ukushushubeza izihlunu nokulungiselela umzimba ukuba imithwalo zoqeqesho enkulu. Kukho iindlela ezininzi ezichaza ngokweenkcukacha ukuba yome indlela izihlunu zakho zomlenze. Ukwenza imilenze elide ngokuma nokwenza nomlenze kwimali kunye caviar unyawo umlinganiselo kunye nezihlunu nomlenze enkulu, kukuba ukwenza squats kunye dumbbells. A kama kwi ngohlobo dumbbell ukuvumela umthambo bazixakekisa kuthelekiswa squats eqhelekileyo, kodwa yokusilela Nge onzima emagxeni kuya kwandisa inani kophindo kwaye asebenze ngenyameko nomlenze. Ukuba imilenze thinner kwaye singalahlekani extra amanqatha ubunzima, kuyimfuneko ukwenza imilenze kwibhentshi. Lo msebenzi unokwenziwa phezu kuyi lo gama uyigobayo bakho abaninzi kakhulu, kungakuhle ukuba ngamadolo wachukumisa kwamagxa akhe. ulolo hlobo kufuneka siphindwe-3 iiseti izihlandlo ezingama-35.

Indlela ukuba yome ab yakho

Press - kukuba yinxalenye yomzimba, leyo, enyanisweni, kuxhomekeke yonke nani yakho iza kukhangeleka njani na. Ukuze sikwazi ukufikelela nokuphumeza iityhubhu kwi esiswini sakhe ayikho lula. Ngenxa yendimbane uncedo kuyimfuneko ukuba bagcine iimeko ezimbini: uyondelelwano lwee- amafutha emzimbeni wakho kufuneka ungabi ngaphezu kwe-10% kwaye kufuneka ibe ubukhulu enkulu izihlunu esiswini. Ukuba bahleli njani yome izihlunu esiswini, kubalulekile ukukhumbula ukuba idayisi eziphezulu benza ezininzi kophindo ezenzweni ukuze uphakamise umntla, inowuthi cinezela nzima ukuba. Kuba ukufunda bayinxalenye yalo, kuyimfuneko ukunciphisa ukubandakanywa ezona iinyawo kwelemi kunye iintshukumo umthwalo cofa ezinxulumene ne iintshukumo isinqe.