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Nokuba ungazibiza njani ngokuba ngumzuzi-nzima, i-ectomorph, okanye ulusu nje, masikuxelele ukuba awuwedwa. Uninzi lwabafana ababhityileyo phaya benza iinzame zokupakisha kubunzima obukhulu kwaye bafumane amandla emisipha.
Abanye bathi ubungakanani bomzimba buchazwa ngokubanzi yimfuza / iDNA, ethetha ukuba xa uzelwe ulibhityile, kunokwenzeka ukuba uhlale unjalo ngonaphakade.
Uxolo ukuthi, kodwa bububhanxa obupheleleyo! Imfuza yakho ayinampembelelo kubungakanani bomzimba wakho kunye nendlela oba muscular ngayo. Amadoda amancinci anokubeka imisipha kwaye atyebe, nokuba anemetabolism ekhawulezileyo. Kuyinyani ukuba amadoda amaninzi ngokwemvelo ajongene nobunzima ekunyuseni ubunzima bomzimba wabo.
Kodwa ngombulelo, imvume kunye nokudityaniswa kotshintsho ngokubhekisele kwindlela ophila ngayo, indlela otya ngayo kunye neshedyuli yokuzilolonga inokukunceda kuhambo lwakho lokufumana ubunzima kunye nesihlunu ngokukhawuleza.
Kuya kufuneka usondele kwizinto ezichanekileyo ngendlela efanelekileyo ukuba sele unjalo mhlawumbi ngokwahlukileyo. Njani? Masikuthathe ngezinto eziyimfuneko ukuba abafana ababhityileyo kufuneka bathobele ukuze bafumane izihlunu ezinzima.
Nazi iingcebiso ezi-5 zabafana abanolusu ukufumana izihlunu
- Yoyisa Ixhala
- Yitya kakhulu
- Phakamisa ubunzima
- Amanzi amaninzi
- Lala ngokwaneleyo
1. Yoyisa Ixhala
Oko kubonakala kungumceli mngeni kuwe okwangoku kunokuba uninzi lwabafana luqala ubunzima. Kodwa emva koko, kuya kufuneka uqale kwindawo ethile, akunjalo? Vele ulugqibe olu loyiko uye kulo-makubonakale kunzima ekuqaleni, kodwa ungaze ulahlekelwe yimpumelelo elele kwelinye icala.
Endaweni yokunikezela kwimiceli mngeni, qala umngeni kwimida yakho endaweni yoko. Fumana inkuthazo yakho mayikhale kuwe, 'KUYA KWENZEKA.' Ndithembe, uya kuziva umangalisiwe wakube ufike kwithagethi yakho yokuqala, kwaye ujonge ngasemva kwinkqubela phambili oyenzileyo.
Yitya kakhulu
Kufuneka utye kakhulu. Imizimba yethu ifuna iikhalori ezingaphezulu ukupakisha iipawundi kwaye zikhule ezo zihlunu. Qala ngokudibanisa iikhalori ezingama-500 ngaphezulu kwindlela otya ngayo yonke imihla, kwaye uqhubeke njalo de ube wanelisekile kukutyeba kwakho. Ukutya okunje ngokutya okunamafutha kunye neekhalori-ezixineneyo kunika iziphumo ezilungileyo.
3. Phakamisa kakhulu
Ukuphucula izihlunu ezifanelekileyo, kunyanzelekile ukuba uphakamise ubunzima obunzima ngokwaneleyo ukukumisa ngaphambi okanye nge-6 ukuya kwi-12 ye-reps iseti nganye. Ukuze izihlunu zesifuba sakho sikhuphe phezulu, zama iiseti ezi-3-5 zebench-press ukujolisa kowona mzimba mkhulu wamaqela emisipha yakho. Kwaye ii-quadriceps zakho, hamba ne squats.
4. Amanzi amaninzi
Kukho enye indlela: Funda ukuthanda nokusela amanzi amaninzi. Usenokungazi kodwa amanzi enza iipesenti ezingama-70 zezihlunu zakho. Ke akukho nto inengqondo ngakumbi kunamanzi xa isiza ekwakheni izihlunu ezikhulu kwaye zomelele. Sela, ubuncinci, malunga nelitha yamanzi suku ngalunye.
5. Lala ngokwaneleyo
Musa ukungawahoyi amandla angaqondakaliyo okulala. Njengoko ulele, umzimba wakho uzilungisa kuwo wonke uxinzelelo olubangelwa kukuzilolonga. Ngakumbi ngokwesayensi, ingqondo yebhinqa ekhupha i-hormone yokukhula ngelixa silele ezi, ngokubuyisela, ukuqhuba ukulungiswa kwemisipha kunye nokukhula. Eyona nzuzo ilungileyo ngokubhekisele kubunzima kunye namandla, jolisa ubuncinci beeyure ezisixhenxe zokulala busuku ngabunye.
Okokugqibela, Isikhokelo soQeqesho lwaBafundi abaNtsundu
Ukuba ngumfo onqinileyo, xa sele unesiseko ngoku kwaye ngoku ufuna ukufumana ubunzima bemisipha, kubalulekile ukuba wenze uqeqesho lobunzima lube yinxalenye enkulu yolawulo lwakho.
Akukho sidingo sokuba ngumlinganiso wokuzivocavoca kuloo nto. Ukuphuma kwimizuzu engama-45 elungileyo ukuya kwiyure enye kwiseshoni nganye kwanele. Okukwintsusa, imalunga nokwenza konke ukuzilolonga umzimba kathathu ngeveki kwaye unganamathela kuloo ngokwenza oku kulandelayo iiseti zovavanyo 1 ukuya ku-3 ukuya ku-8 ukuya ku-12.
- Izikwere
- Umatshini wokushicilela weBench
- Gcina ngaphezulu kwimiqolo
- Iiclic curls
- Ukuxoka i-triceps ulwandiso
- Phakamisa ithole
Ke, ngoku kuya kufuneka kucace ukuba abafana abancinci banokufumana njani izihlunu nabo. Bangakrazuka njani, babe neengalo ezinkulu kwaye batyhafise. Yitya nje usempilweni, ulale kakuhle kwaye usebenze ngokufanayo.
Yabelana nohambo lwakho lokwakha izihlunu nathi ngokushiya uluvo olungezantsi. Ukuba unayo nayiphi na ingcebiso kuthi, zive ukhululekile ukuyizisa nayo.
