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Imodeli-yomlingisi oguqukileyo uSidharth Malhotra wenza ukungena kwakhe kwi-Bollywood kunye nefilimu yakhe yokuqala 'yoMfundi woNyaka' kwaye waba ngumntu othandwayo kungekudala. Inkangeleko yakhe enomtsalane kunye nomzimba otyhidiweyo wenza ukuba amantombazana ancame.
Umdlali weqonga uhlala ewulolonga umzimba wakhe ngokwendima athe wayinikwa ukuba ayidlale. Uyi-freak eyaziwayo eyomeleleyo kunye nomlutha womthambo. Umqeqeshi wakhe wokuzivocavoca uSatish Narkar kukuya kwakhe ebantwini ukuba bomelele.
Uyakuthanda ukudlala ibhola kuba iyamnceda ukugcina nokugcina umzimba wakhe weembaleki. Ndicinga ukuba ubungalazi eli lungelo? Ke, endaweni yokwenza umsebenzi onzima kwaye onzima kwindawo yokuzivocavoca, ukhetha ukudlala ibhola.
USidharth Malhotra akakholelwa ekudiniseni umzimba wakhe kwaye ngovuyo uyirhoxisile indawo yakhe yokuzivocavoca ukuba umdaniso ukwishedyuli yakhe.
Namhlanje, ngomhla wokuzalwa kwakhe, uSidharth Malhotra wabelana ngokutya kunye neengcebiso zakhe zokuzilolonga. Jonga.
1. Ukusebenza kweCardio
Ngaphambi kokuba aqale umthambo, wenza imithambo eshushu yokufudumeza imizuzu eli-10. Uziqhelanisa nokusebenza kwe-cardio kunye noqeqesho lobunzima olumncedayo ukomeleza izihlunu kunye nokugcina umzimba wakhe oqingqiweyo. Uyakuthanda nokwenza ezinye iindlela zokuzilolonga njengokubaleka nokubhukuda.
2. Ulandela ukutya okuLungelelanisiweyo
I-Sidharth inamathela kukutya okunokulinganisela, umdlali ukhetha ukutya okunezinto eziphilayo kunye nokuzenzela. Ukutya okwenziwe ekhaya kuya kubonelela umntu ngazo zonke izakha mzimba kunye neeminerali kwaye angaze alalanise kukutya kwaye aqhubeke enika umzimba wakhe izondlo ezininzi. Ukutya kwakhe ikakhulu kubandakanya imifuno kunye neziqhamo.
3. Iiprotheyini Ukutya
ISidharth ayisiyomifuno kwaye itya intabalala yenkukhu, intlanzi, inyama kunye nokutya okunotyebileyo kwiiprotein. Ucebisa ukuba iiprotheyini ziyafuneka ukuze umzimba wakhe kunye nokulungisa izicwili. Kubalulekile ekwakheni amathambo, izihlunu, kunye nokulungisa iiseli zolusu.
4. Ukukhetha okumnandi
Umdlali weqonga uyavuma ukuba unezinyo elimnandi kwaye uzama ukuthintela ukutya ukutya okuswiti, kwaye ukhetha ukukufaka endaweni yokutya okuswiti kwendalo njengejaggery. Uyakuthanda ukugcoba iitshokholethi ezimnyama, njengoko ineempawu zokulwa ne-antioxidant.
5. Ukutyhilwa kwabantu abayi-10 Bayimfuneko
I-Sidharth icebisa ukuba umntu abe nakho ukwenza ngokuchanekileyo ii-push-ups ezili-10. Indoda esempilweni kufuneka ikwazi ukuphatha ubunzima bayo bomzimba ongasentla. Ke, kubalulekile ukuba kufuneka wenze i-10 yokunyusa mihla le ukwakha izihlunu zakho ezingundoqo.
6. Iziqhamo zonke
Iziqhamo ziyinxalenye ephambili yokutya komdlali weqonga, kwaye ukhetha ukuba neziqhamo ezigqibeleleyo kwiijusi zeziqhamo. Ukwabelana ukuba iglasi enye yesiselo seziqhamo yendalo iya kuba nomxholo weeorenji ezintandathu, iswekile eninzi engenayo ifayibha. Ke, unamathela kwiziqhamo ezipheleleyo ezingayi kumnika iswekile.
7. Uqala Ukutya Ekuphumeni Kwelanga
Ukuba ufuna ukuba sempilweni, maninzi amandla owasebenzisayo xa kuphuma ilanga. Wabelana ngokuba isidlo sokuqala sosuku kufuneka sibe sesona sinzima. Sukutya iikhabhohayidrethi ebusuku kwaye utye imifuno ephekiweyo endaweni yento eluhlaza kuba ezo zithatha ixesha elide ukwetyisa.
8. Gxila kwimisipha yakho engundoqo
Ukwenza uninzi lwabaphakamisi bamandla njengama-squats, i-deadlifts kunye noomatshini bokushicilela besifuba, okusisiseko sentshukumo enye kunye nobunzima obuninzi kukwenza ube lukhuni kwaye ube nzima. Wabelana ngokubaluleka kokusebenza kumbindi wakho nakumqolo osezantsi.
9. Uthi: Qonda Umzimba Wakho
Umdlali weqonga ucebisa abalandeli bakhe ukuba bangayi kwi-berserk ngokubhekisele ekusebenzeni. Yiya ngokuqonda iimfuno zomzimba wakho kwaye wazi ukuba yintoni efanele umzimba wakho kunye nento engafanelekanga. Ukuba ukwingcali efuna umsebenzi omninzi kakhulu, awudingi ukuchitha ixesha elininzi ejimini.
10. Hydrate Umzimba Wakho
USidharth ukholelwa kwi-hydration efanelekileyo kwaye uyayenza inqaku lokuba iprotein yakhe inyikime ukuba uyaphoswa kukutya kwakhe. Amanzi okusela ahambisa umzimba kwangoko kwaye anika amandla izihlunu. Ukusela ulwelo ngokwaneleyo kuyafuneka xa usenza imithambo ngokunjalo.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
KWAKHONA FUNDA: Izilungiso ezili-11 eziphezulu zaseKhaya zokuLala
