Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHamba kweFestive kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
- UVishnu Vishal noJwala Gutta babopha iqhina ngo-Apreli 22: Jonga iinkcukacha apha
- Amabhaso amaqakamba e-New Zealand: U-Williamson uphumelele imbasa ye-Sir Richard Hadlee okwesihlandlo sesine
- I-Kabira yokuHamba kweHermes i-75 yokuKhawulezisa ukuThengisa ukuSebenza ngeSikuta soMbane esaziswa eIndiya
- I-Ugadi 2021: UMahesh Babu, uRam Charan, uJr NTR, iDarshan kunye nezinye iinkwenkwezi zaseMzantsi zithumela iminqweno kubalandeli babo
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- Isiphumo sokugqibela se-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Ngaba iingalo ezingaphezulu ezibukhali ezikwenza ukuba uzive ungazithembi? Ngaba awonwabanga ukubonisa amanqatha engalo yakho? Iingalo yenye yeendawo emzimbeni ezinamafutha angafunekiyo abantu abaninzi abahlupheka nawo. Iingalo ziyatyeba xa utyeba ngokutya ukutya okunamafutha okulayishwe ziikhalori.
Abantu bahlala betyeba emathangeni, esiswini kunye nasezinqeni kodwa uninzi lwazo lukwaphucula amanqatha ezingalweni. Ukuba uhlobo lomzimba wakho luthanda ukubeka ubunzima ezingalweni, uya kufumana ubunzima kuloo ndawo.
Ukutya iswekile eninzi kakhulu kunye neenkozo ezicoliweyo ezifana nezinto ezibhakiweyo, isonka esimhlophe kunye ne-pasta emhlophe yonyusa iikhalori emzimbeni. Ukuzivocavoca okulula kunye nokutya okunezakha-mzimba okubandakanya iinxalenye zeprotheyini etyebileyo, imifuno kunye neenkozo ezipheleleyo zixhasa imo yomzimba esempilweni kunye nokukhula kwemisipha.
Kukho imithambo yengalo ephezulu eya kuthi incede ukubuyisela ukuqina kwemisipha. Ke, funda ukuze wazi ngakumbi ngeendlela ezili-10 zokuphulukana namanqatha engalo ephezulu ngokwenza le mithambo.
1. Iibhilikhi zeBicep
Enye yeendlela ezilula zokuphulukana namanqatha engalo ingaphezulu kukubandakanya ii-bicep curls kuhambo lwakho lomthambo. Unokukhetha i-dumbbells, eya kususa amanqatha engalo anenkani. Kwakhona, ukuba awufuni kuchola ii-dumbbells, ungaya kuqeqesho lokuthoba ubunzima.
2. Ubuninzi beProteni yakho
Ukongeza iproteni eyongezelelweyo ekutyeni kwakho kuya kuyenza ithambe imisipha yengalo yakho ngokukhawuleza. Ukupakisha kwiprotein kukonyusa ukuhlanganiswa kwemisipha ngama-25 epesenti, oko kuthetha ukuba unokwakha izihlunu ezomeleleyo ngokukhawuleza. Qalisa ukufaka ukutya kweeprotein kwisidlo sakho!
3. Yenza iDip
Ngaba ufuna ukufumana iingalo eziqinileyo ngokukhawuleza? Zama ukwenza iidiphu ekhaya. Ungayenza ngoncedo lwesihlalo okanye ibha efanayo nayo. Ukugoba iingqiniba zakho ngelixa usenza umthambo akuyi kunceda kuphela ekwakheni ii-triceps ezomeleleyo, kodwa kuya kuchaza izihlunu zakho zepectoral.
4. Umthambo waseLat Pulldown
Indawo yokuhlala lat pulldown yenye yezona mithambo zilungileyo zokuthambisa ezo ngalo zingaphezulu. Sebenzisa umatshini ophulwe ngoncedo lwezandla zakho kuya kuyifaka ithoni iingalo zakho kwaye lo msebenzi uya kwakha ii-biceps zakho ngokukhawuleza. Iya komeleza kwaye ityibilikise amagxa akho, eya kwenza ukuba iingalo zakho zibonakale zithe nkqo.
5. Ijusi yeGrapefruit
Uphando luthi ukongeza ijusi yamagilebhisi kwisiqhelo sakho kuya kunciphisa amanqatha engalo yakho ngokukhawuleza. Ukusela isiqingatha sekomityi yejusi yeziqhamo ngaphambi kokuba utye kuya kunceda ukunciphisa ubunzima kunye ne-BMI. Ke, kulo naliphi na icandelo lomzimba elinamafutha ongezelelweyo, sela nje iglasi yejusi yeziqhamo.
6. Ukuzilolonga kweCardio
Ukuzivocavoca kweCardio yenye yeendlela ezisebenzayo xa kusiza ekuchitheni amafutha. Ukuzilolonga ngeCardio kuya kukunceda ulahle amanqatha engalo anenkani. Ke, ukuba ufuna ukwenza ithowuni iingalo kunye nomzimba ongasentla, umthambo we-cardio lolona khetho lufanelekileyo.
7. Ukutyhala
Ukunyusa kulunge kakhulu ekususeni amanqatha engalo anenkani kuba izihlunu ezingundoqo kunye neengalo zihlala zisebenza ukutshisa amanqatha. Ngenye yeentshukumo ezisisiseko kodwa ezisebenzayo zamandla kunye nemeko yovavanyo. Lo msebenzi uqeqesha izihlunu esifubeni sakho, emagxeni, kwii-triceps nakwi-abs.
8. IiTricep Presses
Oomatshini bokushicilela beTricep ngomnye umthambo obalulekileyo onceda ekupheliseni amanqatha anenkani emva kwengalo. Lo msebenzi uya kuba ithoni kwaye uqinise indawo yengalo ngokukhawuleza. Unokwenza lo msebenzi kwindawo ehleliyo okanye kwindawo emileyo ngokunjalo.
9. Uqeqesho lokumelana
Ukuxhathisa uqeqesho kugubungela ukuphakamisa ubunzima kunye nokuzilolonga umzimba Olu qeqesho lusebenza kakhulu ekususeni amanqatha anenkani ngokukhawuleza. Ukuxhathisa uqeqesho alutshisi kuphela amafutha agqithisileyo ezingalweni kodwa kunye neetoni zomzimba wakho.
10. Qalisa kwangethuba
Ukuqala kosuku lwakho kwasekuseni ngokwenza ukuzilolonga kwakho kuya kuwugcina umzimba wakho utsha, njengoko kuye kube lula emzimbeni ukuba uhlengahlengise indlela yesiqhelo. Ke, ukuba ufuna ukususa amanqatha anenkani ezingalweni, qala inkqubo yakho yokuzilolonga kwangethuba.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
I-10 Superfoods zokutya ngaphambi koQeqesho
