Nye. Yintoni Ebangela Amafutha Engalo?
Mbini. Kukuphi ukutya onokuthi ukulandele ukuze uphulukane naMafutha eArm?
3. Imithambo yokuphulukana namanqatha engalo
Isine. Ii-FAQ kwiArm Fat
Ah, amafutha engalo. Uyazi ukuba yintoni na. Kwaye masinyaniseke. Sonke siyazi ukuba akufanele senze into enkulu yezinto ezinjalo (zonke iintlobo zomzimba zihle, emva koko). Kodwa kusekho ukuthandabuza okomzuzwana sonke esijongene nako xa kuthethwa ngokunikela nge-spaghetti emnandi okanye ilokhwe engenamikhono. Ukuba kukho igama elinye lokuchaza amanqatha engalo, kuya kufuneka ibe nenkani. Kwaye kungakhathaliseki ukuba ulawula kangakanani ukutya kwakho okanye ukunciphisa i-dessert, amanqatha engalo asabonakala ehlala. Iyacaphukisa, akunjalo? Kodwa ngaphambi kokuba ufumane indlela yokunciphisa izihlunu zeengalo ze-flabby, kubalulekile ukwazi ukuba yintoni ekhokelela ekuqokeleleni kwamafutha engalo.
Yintoni Ebangela Amafutha Engalo?
Ukuba ucinga ukuba nguwe wedwa ojongene nale ngxaki, yazi ukuba akuwedwa. Amafutha engalo yenye nje yezinto ezibangelwa kukuqala kokwaluphala. Njengoko ukhula, yakho izinga le-metabolic kuncipha kwaye ukuba awulandeli indlela yokuphila esebenzayo, amanqatha angaphezulu anokugcinwa ezingalweni zakho.Nangona kungekho sigqibo siqinisekileyo okwangoku, ezinye izifundo eziqhutywe ziye zafumanisa ukuba amanqanaba aphantsi e testosterone anokubangela ukugcinwa kwamafutha amaninzi kwindawo ephezulu yengalo. Njengoko abafazi besiya bekhula, amanqanaba e-testosterone emizimbeni yabo ayehla, nto leyo eyenza kube nzima ukuba baphulukane neengalo ezithambileyo.
Ke, oku kuphakamisa imibuzo yezigidi zeerandi. Indlela yokulahlekelwa iingalo ze-flabby? Ngaba ikho indlela eqinisekileyo yokudubula yokunciphisa amanqatha engalo? Ngamafutshane, ewe. Masiqale ngento onokuthi uyitye ukuze uyenze ukunciphisa iingalo flabby .
Kukuphi ukutya onokuthi ukulandele ukuze uphulukane naMafutha eArm?
1. Gcina ukubala
Into yokuqala okumele uyigcine engqondweni ngelixa uzama ukunciphisa iingalo ze-flabby kukuba kufuneka uqale ukubukela inani leekhalori ozidlayo. Uhlolisiso luthi umntu kufuneka atshise malunga nee calorie ezingama-3 500 ukuze atshise iponti yamafutha. Nangona isixa sibonakala sinzima, kukho indlela elula yokufezekisa le njongo. Zama ukunciphisa malunga neekhalori ezingama-500 kwisidlo sakho semihla ngemihla kwaye ngaphezulu kweveki, uya kukwazi ukutshisa iikhalori ezingama-3,500. Bhala phantsi yonke into oyityayo kunye nomxholo wekhalori kuyo, kwincwadi yamanqaku, ngendlela elula yokugcina umkhondo wokusebenzisa kwakho.
2. Akukho swekile
Le icacile, akunjalo? Wonke umntu uyazi izinto ezinomxholo ophezulu weswekile (ewe, i-sodas, amaqebelengwane kunye nama-pastries, sijonge kuwe) kubi kwimpilo. Iswekile ngokwayo ayimbi kwaphela kodwa ukuze ulahlekelwe ziingalo ezinqabileyo, umntu kufuneka enze njalo nciphisa ukutya nomxholo weswekile ogqithisileyo. Ukuze unciphise amafutha engalo, yenza utshintsho kwisidlo sakho semihla ngemihla ukuze unciphise iswekile eyongeziweyo. Umzekelo, yehlisa isixa seswekile oyifake kwikomityi yekofu okanye yeti, endaweni yokuthenga ijusi enkonkxiweyo okanye esebhotileni, yenza eyakho incindi yeziqhamo esitsha, endaweni yokutya ukutya okuziinkozo okugcwele iswekile, zama isidudu sehabile uze wongeze iziqhamo ezitsha. ngenxa yesikhewu sobumnandi.
3. Ungaze utsibe isidlo sakusasa
Le yeyona nto imbi onokuyenza kuwe ukuba ufuna ukuphulukana nezandla ezithambileyo! Ukutsiba isidlo sakusasa kunokukhokelela ekubeni uzityele ngokugqithisileyo imini yonke. Endaweni yoko, yitya isidlo sakusasa esifanelekileyo, esisempilweni ukuqala usuku lwakho ngenqaku elifanelekileyo.
4. Bandakanya iprotheni
Ukuba uzama ukuphulukana neengalo ezithambileyo, kuya kunceda ukubandakanya iprotheyini eninzi kukutya kwakho. Ukutya okuneprotheyini eninzi kuya kukunceda ukuba wakhe izihlunu ngakumbi kwaye uncede ukukhulisa imetabolism yakho, ngaloo ndlela kukunceda utshise iikhalori ezininzi. Esinye isizathu sokubandakanya iprotheyini eninzi ekutyeni kwakho kukuba kuya kukunceda uzive ugcwele ixesha elide, okwenza kube lula ukuba unganikezeli kwindlala phakathi kokutya. Khumbula, injongo kukunyusa nje ukutya kweprotheyini, ungathinteli ukutya kwakho konke kwiprotheni kuphela. Bandakanya inyama ebhityileyo, iimbotyi, amandongomane, imbewu, ukutya kwaselwandle kunye nemifuno enamagqabi ukuze ulahlekelwe ziingalo ezithambileyo.
Ukuziqhelanisa nokuLahla amanqatha eArm
Ukuba nje ukunciphisa amanqatha engalo bekulula njengokulawula nje ukutya kwakho. Ngelixa ukutya okulungileyo sisiqingatha senkqubo yonke, kufuneka uhlawule ingqalelo elinganayo kwimithambo ngokunjalo. Nazi ezinye imithambo elula ukulandela iziphumo ezinqwenelekayo.1. Ukuphakamisa ubunzima
- Ekuphela kwento oyidingayo kulo msebenzi yiperi esemgangathweni yobunzima. Ukuba awunayo i-dumbbells, ungasebenzisa ibhotile yamanzi njengebambela.
- Yima iinyawo zakho zibe ububanzi bamagxa.
- Bamba ubunzima ngezandla zakho zombini kwaye uphakamise ngaphezu kwentloko yakho. Nika ingqalelo kwifomu. Iingalo zakho kufuneka zithe tye.
- Kancinci, yehlisa ubunzima emva komqolo wakho.
- Emva kokubamba imizuzwana embalwa, phakamisa ubunzima ngaphezu kwentloko yakho kwakhona.
Ngelixa usenza lo msebenzi, gcina iingalo zakho kufutshane neendlebe zakho kangangoko.
Yenza iiseti ezi-3 ze-20 reps nganye. Phumla umzuzu phakathi kweseti nganye.
2. I-Tricep dips
- Fumana isitulo esifanelekileyo okanye ibhentshi kulo msebenzi. Ukuphakama kwesitulo / ibhentshi kubaluleke kakhulu. Kufuneka ukuba ubuncinane iinyawo ezi-2 ukuphakama kunomhlaba.
- Hlala emphethweni wesitulo / ibhentshi kwaye ubeke iingalo zakho emva kwakho okanye ekupheleni kwesihlalo. Qinisekisa ukuba umgama phakathi kweengalo zakho uqelelene nobubanzi bamagxa.
- Ngomqolo wakho ume kwindawo ethe tye, hlala emphethweni wesihlalo, imilenze yakho yolulelwe phambi kwakho.
- Goba iingqiniba zakho kwi-angle ye-90-degree kwaye wehlise kancinci umzimba wakho osezantsi ukusuka esihlalweni kwaye ujonge emhlabeni.
- Yibambe imizuzwana embalwa kwaye ukhumbule ukulawula ukuphefumla kwakho. Thatha umoya onzulu kancinci. Kuya kukunceda ugcine ukuma ngaphandle kokuzibhokoxa.
- Qinisa iingalo zakho kwakhona kwaye utyhale umzimba wakho phezulu kwakhona (ungahlali esitulweni okwangoku).
- Yenza iiseti ezi-3 ze-20 reps imihla ngemihla ngeziphumo ezisebenzayo ekunciphiseni amanqatha engalo.
3. Bicep curls
- Uya kufuna ipere yobunzima kulo msebenzi.
- Yima ngokuqinileyo emhlabeni, iinyawo zakho zibe ububanzi bamagxa. Bamba kubunzima obunye kwisandla ngasinye.
- Ngelixa ubamba iintsimbi, qiniseka ukuba iintende zakho zijonge kuwe, iminwe yakho ijikeleze ubunzima.
- Phakamisa zombini iintsimbi ngokugoba iingqiniba zakho kwaye unyuse iingalo zakho zinyuke ziye emagxeni akho.
- Gcina iingqiniba zakho zifakwe kufutshane emacaleni akho ukugcina imo elungileyo.
- Emva kokubamba imizuzwana embalwa, yehlisa iintsimbi ngokuthoba iingalo zakho.
- Ngokusekwe kwinqanaba lokuthuthuzela, yenza malunga neeseti ezi-2 ukuya kwezi-4 ze-15 okanye i-20 reps nganye.
4. Ii-Push ups
- Lo msebenzi unokusebenza kakuhle kubo bonke abo bafuna ukuphulukana neengalo ezithambileyo.
- Sasaza i-yoga mat phantsi kwaye ulale ngesisu sakho.
- Izandla zakho zijonge ezantsi, beka izandla zakho phantsi.
- Ngezandla zakho ziphumle ngokuqinileyo emhlabeni, phakamisa umzimba wakho phezulu. Kancinci, yehlisa umzimba wakho kwakhona, de isifuba sakho sisondele emhlabeni.
- Kuba lo msebenzi ufuna amandla amakhulu omzimba aphezulu, qala ngokwenza i-knee pushups kuqala kwaye emva koko uqhubekele kwiipushups eziqhelekileyo xa ukhululekile.
- Beka amadolo akho emgangathweni kwaye uphakamise umzimba wakho ongaphezulu kancinci. Yima umzuzwana emva koko uthobe kwakhona de isifuba sakho sisondele emhlabeni (ihambelana nayo).
- Ngethuba lo msebenzi, phefumlela indlela yakho ezantsi kwaye ukhuphe umoya xa uphakamisa umzimba wakho.
- Yenza i-3 reps ye-10 isethi yonke imihla ngeziphumo ezilungileyo.
5. Iplanga yecala kunye ne-dumbbell iphakamisa
- Ngokuqhelekileyo kwaziwa ukuba iiplanga ziyindlela enhle yokwenza undoqo wakho. Iplanga elisecaleni lenza okufanayo kodwa ukuba wongeza ipere yeedumbbells, ungafumana izibonelelo ezimbini. Awuyi kuwenza kuphela undoqo wakho kodwa iingalo zakho ngokunjalo, kwaye unokuthi ndlela-ntle kumafutha engalo.
- Kulo mthambo, uya kufuna i-yoga mat kunye ne-dumbbell yabo nabuphi na ubunzima okhululekile kubo. (Gcina ukhumbula, ubunzima obunzima kakhulu buya kukukhokelela ekubeni uzicinezele ngokwakho, ngoko ke, khetha ngobulumko).
- Hlala kwingqiniba yakho, kwindawo yeplanga esecaleni. Ukuze ubambe isikhundla ngokufanelekileyo, nikela ingqalelo kwifom yakho, okanye unokuzilimaza. Kulo msebenzi, ingqiniba yakho kufuneka ibe ngaphantsi kwegxalaba lakho kwaye iinyawo zakho zibe enye phezu kwenye. Bamba i-dumbbell ngesinye isandla sakho.
- Phakamisa kancinane isinqe sakho kwi-mat ngendlela yokuba kubekho umgca othe tye owenziwe ukusuka emagxeni akho ukuya eqatheni lakho.
- Yandisa ingalo obambe kuyo i-dumbbell ngaphezulu kwegxalaba lakho.
- Okulandelayo, yehlisa ingalo yakho kwakhona kwaye uyiphumze phambi komzimba wakho.
- Nika ingqwalasela ekuphefumleni kwakho ukuze ungazihluli ngethuba lo msebenzi. Phefumla ngaphakathi njengoko uphakamisa ingalo yakho phezu kwegxalaba lakho kwaye uphefumlele ngaphandle njengoko uyihlisa kwakhona.
- Phinda ezi ntshukumo ubuncinci amaxesha alishumi kwaye utshintshe amacala kwaye ulandele amanyathelo kwakhona.
6. Izikere
- Lo msebenzi ulula ukwenza kwaye awufuni bunzima. Uya kufuna nje i-yoga mat kunye nendawo eyaneleyo yokuhambisa izandla zakho.
- Yandisa i-mat kwaye ume ngemilenze yakho yodwa.
- Yandisa iingalo zakho emacaleni kwaye uzigcine zithe tye. Le yindawo yakho yokuqala.
- Ngoku, zisa iingalo zakho phambi komzimba wakho kwaye uzinqamleze ngendlela ezidibana ngayo. (Cinga izandla zakho njengeencakuba zesikere xa uzinqumla).
- Buyela kwindawo oqale kuyo.
- Phinda le ntshukumo kwaye uqhubeke malunga nemizuzu engama-20.
- Yenza lo msebenzi yonke imihla ukufumana iziphumo ezilungileyo.
Ii-FAQ ngamafutha engalo
Q. Indlela yokulahlekelwa ngamafutha engalo ngaphandle kokufumana imisipha?
KUYA . Ngelixa ukusebenzisa iintsimbi kuyenye yeendlela ezisebenzayo zokuphulukana namafutha engalo, kuza kunye nexhala lokuba ingaba izihlunu zakho ziya kunyuka. Nangona oku kuyinkxalabo eqhelekileyo, ukwakha izihlunu akwenzeki ngobusuku kwaye kuthatha iiyure zokuzilolonga kakhulu kwindawo yokuzivocavoca. Ukuba, nangona kunjalo, usaxhalabile, unokuphulukana neengalo ezithambileyo ngokukhetha imithambo engabandakanyi ubunzima. Ukuzivocavoca okunje ngeepushups kunokunceda kule meko, kuba uya kusebenzisa ubunzima bomzimba wakho toni iingalo zakho . I-Tricep dips nayo iya kukunceda ukuba ulahlekelwe ziingalo ezithambileyo ngaphandle kokunyusa. I-Yoga yenye enye indlela enkulu.
Q. Ndilisusa njani igxalaba elibanzi kunye nengalo enkulu yangaphezulu?
KUYA . Ukujolisa emagxeni akho nje kunzima. Ukuncipha ngokubanzi kubunzima bomzimba kuya kunceda amahlombe akho abonakale ebanzi. Zilolonge ubuncinci kathathu ngeveki ukuze unciphise umzimba kwaye kunokunceda ekwandiseni imetabolism yakho, ekuthi ukuguqula i-aids ukunciphisa umzimba . Kukho, nangona kunjalo, eminye imithambo onokuyenza. Ukuphakamisa ngaphambili kuya kukunceda. - Yima nge dumbbell esandleni ngasinye iingalo zakho ecaleni kwakho. Goba iingqiniba zakho kancinci, wandise iingalo zakho kwaye uzinyuse ziye kwinqanaba lesifuba - Bamba imizuzwana embalwa, ze uhlise iingalo zakho kwakhona.
Q. Kuthatha ixesha elingakanani ukulahlekelwa ngamafutha engalo?
KUYA . Akukho mpendulo iqinisekileyo kulo mbuzo kuba uyahluka kumntu nomntu, ubungakanani bomsebenzi wakho wokuzilolonga, isixa samafutha onawo kunye nemetabolism yakho. Ukuba unamathela ekutyeni okufanelekileyo kwaye wenze umthambo kakuhle, usenokuwubona umahluko kwiinyanga nje ezimbalwa.
Q. Ndingalahla njani amanqatha ngaphandle koqeqesho lobunzima?
KUYA . Faka ngakumbi i-cardio kulawulo lwakho ukuze utshise iikhalori ezininzi. Ukuhamba okanye ukubaleka kunokunceda. Yoga okanye ukusebenzisa a intambo yokutsiba kunokukunceda ukuba ulahlekelwe ngamafutha. Ukudlala umdlalo yenye indlela entle yokuthomalalisa iingalo zakho. Ngaphandle kokonwaba, iTennis okanye isquash yimidlalo emnandi kuba ikwajongisa kakhulu kwiingalo zakho. Iipushups, ukujikeleza kwengalo kunye ne-tricep dips yonke imizekelo yokuzivocavoca ngaphandle kokusetyenziswa kobunzima.
Q. Zingaphi iikhalori endizidingayo ukuze ndilahlekelwe ngamafutha engalo?
KUYA . Uphononongo luthi umntu kufuneka atshise malunga neekhalori ezingama-3500 ukutshisa iponti yamafutha. Yehlisa malunga neekhalori ezingama-500 kwisidlo sakho semihla ngemihla kwaye ngeveki, uya kukwazi ukutshisa iikhalori ezingama-3500.
Unokufunda uqhubeke Ungawanciphisa njani amanqatha obuso kunye nesilevu sakho esiphindwe kabini ukuze ube nomhlathi ogqibeleleyo .
