11 Iintsomi malunga nokufaneleka kuyo akusingisi kokhona kulungileyo

Xa ufuna ukwehlisa umzimba, ukwandisa kwezihlunu nokuphucula imo yakho, wena khumbula ngemidlalo. Ngelishwa, kukho ezininzi iingcebiso fitness ukuba ayikwazi kuba nantoni na ukukunceda ekufezekiseni iinjongo. Phantse zonke ezi kwengcamango benze okubi ngaphezu okulungileyo. Makhe sithethe ezi ntsomi zoqeqesho oluzinzileyo ngakumbi.

Intsomi 1: ukuya ngokwaneleyo ukuqeqesha kuhlala ngohlobo amaxesha 1-2 ngeveki

Enyanisweni, omnye okanye amaxesha amabini ngeveki akwanelanga, ukuba silindele ukufumana izibonelelo zempilo ekuhambeni kwexesha. Rutgers University umsebenzi, umphandi UShawn Arent ithi: "Wonke umntu umele zoqeqesho ubuncinane ezintathu ngeveki. Nakuba kunjalo, ukongeza inkqubo ebanzi ukufaneleka, ngezinye iintsuku kufuneka uphile ubomi esebenzayo, umsebenzi wezandla, okanye yiya ekuhambeni elide. Umzimba ngokukhawuleza ithi isetyenziswe kuxinezeleko, ke ngoko, ukuze kuphuculwe iziphumo kufuna ngakumbi nangakumbi. "

Intsomi 2: Elona xesha lilunge imidlalo - ekuseni

Akwenzeki ukuba ukubala ixesha ogqibeleleyo soqeqesho, ngenxa yokuba iimfuno kunye nemikhwa zomntu ngamnye. Ukuba ufuna ukwenza iihambo ukuya umthambo kwi ngokuhlwa, ngaphandle asuka ngemigaqo yayo. Ukuba ukhetha ndibaleka, ngoko undibetha wentsingiselo. Xa kunjalo, ukuba unayo nokungakhethi, ekubunjweni imikhwa amatsha, u nga esekelwe kwiziphumo zezazinzulu owafumana loo msebenzi ntsasa ukuvumela ukuba zibaswe calories ngakumbi imini yonke.

Intsomi 3: phakamisa iintsimbi iba amanqatha zibe imisipha

Enyanisweni, ukuba amafutha ibe imisipha lungabi ngokwemiqathango zomzimba unako. Sithetha kwinyama ezimbini ezahlukeneyo ngokupheleleyo. Adipose fat inyama angalinandiphi phakathi izihlunu, nezibilini nolusu. Xa sincokola ngayo izihlunu zomzimba, kuvela iindidi ezintathu kwaye ibekwe wonke umzimba. Intsimbi kwandisa kakuhle imali zihlunu ibekwe ngeenxa ngamanqatha. Kodwa eyona ndlela ingcono yokunciphisa isixa amanqatha ukutya okunempilo equka imifuno, ukolo, iiproteni angamarhoqorhoqo, nentlanzi.

Intsomi 4: Jigsaw Puzzle - eyona ndlela ibhetele ukusebenzisa ingqondo

Uphando lwakutshanje isixelela ukuba naluphi na uhlobo lomsebenzi ebonakalayo uqeqesha ingqondo ulunge ngaphezu iiphazili kakhulu entsonkothileyo. umzimba nokuphakamisa (nayiphi na into kuphakamisa izinga intliziyo) kukwenza uhambisa kunye nokubila ixesha elide. Kuye nefuthe kuyingenelo entliziyweni kwaye elicebisa ingqondo mpilo.

Intsomi 5: Exercise - oku yeyona ndlela ilungileyo ukuba unciphise umzimba

Ukuba ufuna ngokwenene ufuna ukwehlisa umzimba, kufuneka reprogram ingqondo yakho. Awukwazi ukubaphatha uqeqesho yonke evuthayo ukuba begqibile ukuyidla ngaloo mini. Ngokutsho kweengcali, kwindawo yokuqala ukunciphisa umzimba kukuba ukutshintsha otya ngayo. Nangona ukudla ludlala indima enkulu, uze ungalibali malunga umthambo, kuba nazo ziyinxalenye yokuphila esempilweni.

Intsomi 6: squats - oku yeyona ndlela ilungileyo ukumpompa up kumhleli

Kukho wahlala-ups, nto leyo eya kubandakanya imisipha esiswini. Nangona kunjalo, oku akwanelanga ukuba ufuna ukusebenza ngaphandle kokuba ucofe isiqabu ngokohlobo i-six pack. Kuya kufuneka ukuba wenze iintlobo olulandelenayo ezijoliswe ekuphuculeni amaqela kwezihlunu ezininzi: ecaleni, ngaphambili nangesemva.

Intsomi 7: Uqeqesho ubunzima - Lilungelo leSebe i zabantu

Nayiphi ukuzilolonga benemizimba yindlela enkulu yokomeleza izihlunu. Kwaye akunanto yakwenza bathandi floor qete. Amadoda abonisa iziphumo ezingcono, kuba imizimba yazo ukuvelisa testosterone ngakumbi. Uphando lubonise ukuba le hormone kudlala indima ebalulekileyo ekubunjweni umthamo kwezihlunu.

Intsomi 8: Ukuze kuphulukana ifomu, kuya kuthabatha iiveki ezimbini ubuncinane

Inyaniso kukuba abantu abaninzi babe akukho umthambo izihlunu zomzimba rhoqo kuya kuqalisa ukuba ndidilize emva kweveki. Ukuba uyayeka uqeqesho, kuya kuba obonakalayo yi iintsuku ezisixhenxe yokuphumla ngokupheleleyo. Ubone enoba okanye kwemitshini ukuze isebenze ngoko ngokuzinikela entsha kuqeqesho.

Intsomi 9: Marathon - yindlela enkulu nempilo

Ukuba ukulungele okoyisa olu gqatso, akukho ngxaki. Uninzi iingenelo esinika-elide Umgama nokubaleka, asuswe kwimizuzu 30 njengomtyibilizi, ngesantya. Ngaphezu koko, ngokusebenzisa uqeqesho lokuphumla, unako ukuqinisekisa inzuzo kwezempilo eliphezulu. Uya kumangaliswa, kodwa indlela efanelekileyo banele ukubaleka ewonke yeyure ngeveki. Ngoko ke musa ukuba sifele ukude, soyise elide. Ukongeza, lo msebenzi elifutshane kakhulu imnandi kakhulu.

Intsomi 10: Ukugcina idayari ukutya yindlela ethembekileyo iliso

Nam nomzamo abazi ngokuthanda akakwazi ukunika siqinisekiso ebekiweyo asigcine kude lokungaphumeleli ukutya okanye nezitenxo. Nokuba uqhuba calories ukubala ngononophelo kwaye wenze irekhodi izitya ityiwe kwinqanaba ienjini, unika ngokwakho nokuzifica. Ngokutsho kweengcali, abantu badla zazi umsebenzi wabo ngokwasemzimbeni lula isixa ukudla. Akukho nto kulula kunokuba amanga iziphumo.

Intsomi 11: The iziselo zemidlalo - yeyona ndlela ingcono ukuphilisa umzimba

Eneneni, ezininzi iziselo ezemidlalo ngaphandle amanzi iqulethe eninzi iswekile. Lo asinguye simse xa ufuna ukubuyisela amandla kunye nokulinganisela amanzi. Endaweni yoko, nikelani ingqalelo amanzi eziqhelekileyo ziiprotein ephantsi-fat okulula. Protein usiza wokulungisa izihlunu emva Amazing.