Iindlela zokufumana ubunzima-ukutya ntoni ukuze ufumane ubunzima?

Kwanabo bafuna ukunciphisa umzimba, iindlela zokufumana ubunzima nazo zifunwa ngabantu ababhityileyo kakhulu. Ukutyeba kakhulu sisifo esiyingozi. Ngokuchasene noko, ukuba nobunzima obungaphantsi bubangela iziphumo ezibi njengokutyeba. 

Kukho ingongoma enye abo bafuna ukuzuza ubunzima kufuneka banikele ingqalelo. Endaweni yokuguqukela kukutya okungenasondlo okungenasondlo okuneekhalori eziphezulu, kubhenela kwiindlela zokufumana ubunzima obusempilweni. Ngaphandle koko, unokuba ungekho kwimpilo yakho ukuze utyebe. Ingqiqo yokufumana ubunzima ichasene nokunciphisa umzimba. Ukusilela kwekhalori kudalwe ngokuthatha iikhalori ezincinci ngelixa unika. Ekuzuzeni ubunzima, i-calorie surplus kufuneka yenziwe ngokuthatha iikhalori ezininzi.

Yintoni Ebangela Ubuthathaka Ngokugqithisileyo?

Ukuba nobunzima obungaphantsi kobunzima bomzimba bungaphantsi kwe-18.5. Eli lizinga eliphantsi. Iziphumo ezibi zobunzima obungaphantsi bu:

• Ngokutsho kolunye uhlolisiso, umngcipheko wokufa ngaphambi kwexesha ngenxa yokutyeba ngaphantsi kwe-140% kumadoda yaye ungaphezu kwe-100% kumabhinqa.
• Ukuba nomzimba ongaphantsi kobunzima kunokuphazamisa ukusebenza kwamajoni omzimba, ukonyusa umngcipheko wosulelo, kubangele i-osteoporosis kunye nokwaphuka, kwaye kukhokelela kwiingxaki zokuzala.
• Kubantu ababuthathaka i-sarcopenia ubomi obuninzi kunye nomngcipheko ophezulu wokuphazamiseka kwengqondo

Izizathu zobuthathaka obugqithisileyo zezi zilandelayo:

• Ukuphazamiseka kokutya: i-anorexia nervosa, i-orthorexia nervosa ukuphazamiseka kwezondlo ezifana

• Iingxaki ze-thyroid: I-thyroid engasebenzi kakhulu (i-hyperthyroidism) ikhawuleza i-metabolism kwaye inokukhokelela ekulahlekeni kwesisindo esingenampilo kwaye ngoko ke ubuthathaka obukhulu.

• isifo se-celiac: Olona hlobo lunzima lokunganyamezeli i-gluten isifo se-celiac kunokubangela ukunciphisa umzimba.

• Isifo seswekile: Isifo sikashukela esingalawulwayo (ikakhulukazi uhlobo lwe-1) sinokukhokelela ekulahlekeni okukhulu kobunzima.

• Umhlaza: Amathumba omhlaza atshisa izixa ezikhulu zeekhalori kwaye abangela ukuba abantu banciphise ubunzima obukhulu.

• Usulelo: Olunye usulelo lunokubangela ukuba buthathaka kakhulu. Oku kubandakanya iiparasites, isifo sephepha kunye ne-HIV/AIDS.

Ukuba ulahlekelwa ubunzima ngaphandle kwesizathu, unokuba nesimo esibi sempilo. Kule nto, luncedo ukudibana nodokotela. Kubaluleke kakhulu ukuba uqalise ukunciphisa ubunzima obuninzi ngaphandle kokuzama ukunciphisa umzimba.

Iindlela Zokufumana Ubunzima

Ukuba ufuna ukufumana ubunzima, kubaluleke kakhulu ukuba ukwenze ngeendlela eziphilileyo. Ukutya ukutya okungenamsoco kunye nokutya okukhawulezayo kubangela ubunzima kodwa kuyingozi empilweni. Ukuba uza kuzuza ubunzima, kufuneka ufumane ibhalansi yobunzima bezihlunu kunye namafutha anempilo, hayi amanqatha esisu angenampilo. Ngoku makhe sihlolisise iindlela zokutyeba ngendlela esempilweni.

• Thatha iikhalori ezininzi kunokuba uzitshise

Eyona nto ibalulekileyo ongayenza ukuze utyebe kukuthatha iikhalori ezininzi kunezo zifunwa ngumzimba wakho. Ngokubanzi; Ibhinqa lidinga i-2000 calories ngokuqhelekileyo kunye nendoda 2500 calories ngosuku. Ukuba ufuna ukufumana ubunzima ngokuthe ngcembe kwaye ngokuthe ngcembe, jolise ekutyeni i-300-500 yeekhalori ezingaphezulu kunokuba uzitshisa ngosuku ngalunye. Unokujolisa kwiikhalori ze-700-1000 zokufumana ubunzima ngokukhawuleza.

• sebenzisa iprotheni

Iprotheyini sesona sondlo sibalulekileyo ekufuneka sityiwe ukuze ufumane ubunzima obusempilweni. Ngenxa yokuba izihlunu ziyiprotheyini, uninzi lweekhalori ezingaphezulu ezingena emzimbeni ngaphandle kwesi sondlo zigcinwa njengamafutha omzimba. Uphononongo lubonisa ukuba uninzi lweprotheyini engaphezulu ijika ibe sisihlunu.

Kodwa iprotheni ifana nekrele elintlangothi-mbini. ukutya iprotheniIcinezela umdla kwaye yenza kube nzima kuwe ukufumana iikhalori ezaneleyo. Ukuba uzama ukufumana ubunzima, jolise ukutya i-1.5-2.2 grams yeprotheni ngekhilogram yesisindo somzimba ngosuku. Kusenokungabi yimfuneko ukuba ukutya kwakho kwekhalori kuphezulu kakhulu. Ukutya okuneprotheyini eninzi kuquka ukutya okufana nenyama, intlanzi, amaqanda, iimveliso zobisi, iimbotyi namandongomane.

• Ukwandisa ukusetyenziswa kwe-carbohydrate kunye namafutha

Abo bazama ukunciphisa umzimba banqanda iicarbohydrates okanye amafutha. Ukufumana, kufuneka kube ngokuchaseneyo. Ukuba ukufumana ubunzima yeyona nto iphambili kuwe, yitya kakhulu i-carb ephezulu kunye nokutya okunamafutha.

Qinisekisa ukuba utya ukutya oku-3 ubuncinane ngosuku. Yitya amashwamshwam axineneyo ngamandla kangangoko phakathi kokutya.

• Yitya ukutya okuxineneyo okufana neziqholo neesosi

Zama ukutya ukutya okuxineneyo ngamandla kangangoko. Oku kukutya okuqulethe iikhalori ezininzi zobunzima bazo. Ukutya okuxineneyo kwamandla okufumana ubunzima kubandakanya:

• Amandongomane: Iialmonds, i-walnuts, i-hazelnuts, i-peanuts, njl.

• Iziqhamo ezomileyo: Iidiliya, imihla, iiplamu, amakhiwane, iiapilkosi kunye nabanye.

• Ubisi olunamafutha: Ubisi olupheleleyo, i-yogurt enamafutha agcweleyo, itshizi, i-cream.

• Ioyile: Ioli ye-olive eyongezelelweyo kunye neoli ye-avocado.

• Iisiriyeli: Iinkozo ezipheleleyo ezifana ne-oats kunye nerayisi emdaka.

• Kwaye: Inkukhu, inyama yenkomo, imvana njl. Khetha ukusikwa okutyebileyo.

• Imibhobho: Iitapile, ibhatata

Itshokholethi emnyama, iavokhado, ibhotolo yamandongomane, ubisi lwekhokhonathi, njl.

• Phakamisa iintsimbi

Ukuphakamisa iintsimbi kuyimfuneko ukuqinisekisa ukuba iikhalori eziphezulu ozithathayo ziya kwizihlunu endaweni yeeseli ezinamafutha. Yiya kwindawo yokuzivocavoca kwaye uphakamise iintsimbi 2-4 amaxesha ngeveki. Zama ukwandisa ubunzima kunye nevolumu ngokuhamba kwexesha.

Iingcebiso ezilula zokufumana ubunzima

Kukho ezinye izinto onokuzenza ukuze utyebe. Nanga amanye amacebiso omele uzazi ukuze ufumane ubunzima obusempilweni:

• Musa ukusela amanzi ngaphambi kokutya. Oku kuzalisa isisu sakho kwaye kwenza kube nzima ukufumana iikhalori ezaneleyo.
• Yitya rhoqo. Unokufumana i-snack ngaphambi kokulala.
• Ngobisi. Ubisi ngumthombo weprotheyini esemgangathweni.
• Sebenzisa iipleyiti ezinkulu. Ngenxa yokuba iipleyiti ezincinci zibangela ukuba utye ukutya okuncinci.
• Yongeza ukhilimu kwikofu. Le yindlela elula yokufumana iikhalori ezininzi. 
• Fumana ubuthongo obusemgangathweni. Ukulala ngokufanelekileyo kubaluleke kakhulu ekukhuleni kwemisipha.
• Yidla iiprotheni kuqala, kwaye emva koko imifuno. Ukususela ekutyeni okusepleyitini yakho, yitya ukutya okuneekhalori eziphezulu kunye nezityebi kwiprotheyini kuqala. Gcina imifuno okokugqibela.
• Musa ukutshaya. Iintshayi zinengxaki yokutyeba, kwaye ukuyeka ukutshaya kukhokelela ekutyebeni.

Ukufumana ubunzima yimbaleki. Isenokuthatha ixesha elide. Ukuba ufuna ukuphumelela ekuhambeni kwexesha, kufuneka ube nomonde kwaye ungaguquguquki.

Kufuneka Utye ntoni ukuze Utyebe?

• Inyama ebomvu

Inyama ebomvu ine-cholesterol eninzi. Kwenza kube lula ukufumana ubunzima. Inyama inezixa eziphezulu zeprotheyini kunye nentsimbi. Unokongeza ioli encinci kwaye ubeke inyama ebomvu entsha kwi-oven. Kodwa musa ukupheka inyama ebomvu ngamafutha aphezulu. Oku akuyondlela ephilileyo yokufumana ubunzima.

• I-salmon kunye neentlanzi ezinamafutha

njengenyama ebomvu islamoni kunye neentlanzi ezinamafutha ziyimithombo egqwesileyo yeprotheyini kwaye iqulethe amafutha anempilo. I-Salmon, i-170 grams, inika malunga ne-350 calories kunye ne-4 grams ye-omega 3 fatty acids. Kwakhona iqulethe i-34 grams yeprotheni ephezulu, enceda ukwakha izihlunu kunye nokufumana ubunzima.

• Ipeanut butter

Amandongomane Igcwele iprotheyini kunye namafutha. Kukutya okufanelekileyo kubantu abazama ukutyeba ngokwemvelo. Icephe enye yebhotolo yamandongomane imalunga neekhalori ezili-100. Ibhotolo yamandongomane ikwaqulethe iivithamini ezifana nemagnesium, ifolic acid, iivithamini B kunye nevithamin E. Ukutya isidlo sakusasa esinempilo ngexesha lenkqubo yokufumana ubunzima, ungasebenzisa ibhotolo yamandongomane eninzi kwisilayi esishinyeneyo sesonka sengqolowa.

• Ubisi olunamafutha

Isisombululo esilula sokufumana ubunzima kukusebenzisa ubisi olupheleleyo endaweni yobisi lweskim. Ubisi olupheleleyo lubonelela ngeekhalori ezingama-60 ngaphezulu kwekomityi nganye kunobisi oluncitshisiweyo.

Ubisi lukwagcwele iivithamini kunye nezondlo. Ikwangumthombo otyebileyo we-vitamin D kunye ne-vitamin A. Ungayisebenzisa xa ulungiselela i-oatmeal kunye ne-cereal. Unokusela iglasi okanye ezimbini zobisi ngaphambi okanye emva kokutya okanye umthambo ukwakha izihlunu kunye nobunzima. Nokuba ulutya njani ubisi olunamafutha, kukutya okuluncedo ukufumana ubunzima obunempilo. 

• iyogathi enamafutha agcweleyo

amafutha agcweleyo iyogathiYisnack esempilweni. Ikwayenye yokutya okunokutyiwa ukuze utyebe. Ineprofayili yezondlo ezigqwesileyo, kubandakanya umxube olungelelanisiweyo weprotheyini, icarbohydrates, kunye namafutha.

• udle iziqhamo

Iziqhamo, ngakumbi iziqhamo zasetropiki, zinceda ekutyebeni. Imango, ibhanana, ipapaya kunye nephayinapile zinenani elihle leswekile yendalo. Oku kubanceda batyebe. Ezi ziqhamo zendalo ezinoshukela zizalise isisu kwaye zinike amandla ngokukhawuleza. iziqhamo zasetropiki, iisaladi zeziqhamoUngayisebenzisa kwisidlo sakho, udibanise, kwaye ulungiselele i-smoothie emnandi kwaye enempilo.

• avocado

avocadoNgokungafaniyo nezinye iziqhamo, iqulethe amafutha enempilo. Isiqingatha seeavokhado ziikhalori ezili-140. Ikwangumthombo weevithamini kunye neeminerali ezifana ne-vitamin E ephezulu, i-folic acid kunye ne-potassium. Ngoko ungalibali ukongeza i-avocado kwiisaladi zeziqhamo.

• iziqhamo ezomisiweyo

Isiqhamo esomileyo Ziyi-snacks eziphezulu zeekhalori ezibonelela nge-antioxidants kunye ne-micronutrients. Ungasebenzisa iziqhamo ezomisiweyo njenge-snack.

• isonka somgubo

Isonka sengqolowa esipheleleyo sinceda ukufumana ubunzima ngokulula. Kokubini kwandisa i-calorie intake kwaye inika izondlo ezaneleyo. Ikwanefiber kunye neeminerali ezingafumanekiyo kwisonka esimhlophe. 

• ibhotolo

ibhotoloiphezulu kwiikhalori. Ukuba uyadinwa kukusela ubisi yonke imihla, qhotsa isonka ngebhotolo kubushushu obuphantsi de ube mdaka. Uya kuba nesidlo sakusasa esilungileyo kwaye ufumane zonke izondlo ozifunayo ngemini. Khawukhumbule nje ukuba ibhotela iqulethe amafutha agcweleyo, ngoko akufanele ugqithise. Ukutya amaqanda aphekwe ngebhotolo kukwayindlela ebalaseleyo yokuhlangabezana neemfuno zeprotheyini.

• Amantongomane

malunga nokutyeba amandongomaneziinketho ezinkulu ze-snack. Iqulethe amafutha, iivithamini kunye neemaminerali. Amandongomane aqulethe isixa esihle sefiber. Kukho iintlobo ezininzi zamandongomane, kwaye zonke ziyahluka kwiinzuzo kunye nezondlo zazo. Ke ngoko, zama ukutya amantongomane axutyiweyo phakathi kokutya.

• iqanda

iqandaNgomnye wemithombo yeprotheyini enokutyiwa ukufumana ubunzima. Inika indibaniselwano egqibeleleyo yeeprotheyini ezikumgangatho ophezulu kunye namafutha anempilo.

• I-Fatty Cheese

Isonka samasi sithatha indawo yobisi kwaye sesinye sezidlo ezityiwayo ukuze ufumane ubunzima obusempilweni. Ngokuqhelekileyo, iitshizi ezininzi zinamafutha amaninzi. Oku kunceda nasekutyebeni.

• amazambane

Andazi ukuba kukho nabani na ongathandi iitapile, kodwa ndicinga ukuba akukho okunye ukutya okunokusetyenziswa kwiiresiphi ezininzi. Ungatya le mifuno ene-carb etyebileyo ukufumana ubunzima ngokukhawuleza. amazambane Iphezulu kwiprotheyini, igcwele ifayibha, kwaye iqulethe isixa esihle sevithamin C. 

Kukho okunye ukutya okunesitatshi onokukutya ukuze utyebe, njengeitapile;

• IQuinoa
• Oat
• Mısır
• I-Buckwheat
• Ithanga
• Iimbotyi

Ukutya okunesitatshiUkongeza ekuboneleleni ngeekhabhohayidrethi ezongezelelweyo kunye neekhalori, ikwanyusa iivenkile ze-muscle glycogen.

• irayisi

irayisiNgumthombo weekhabhohayidrethi eziya kukunceda ukuba utyebe. Isitya esinye (i-165 grams) yerayisi ephekiweyo inikeza iikhalori ze-190, i-43 grams ye-carbohydrates. Ixinene kakhulu ngekhalori. Ke ufumana isixa esikhulu secarbohydrates kunye neekhalori kwinkonzo enye.

• amazimba

amazimba Ngumthombo ogqwesileyo weekhabhohayidrethi, iikhalori kunye nezondlo. Ngelixa kufuneka ugweme ukucutshungulwa, ukutya okunoshukela okuphezulu, khetha okunempilo, njenge-oatmeal ephekwe ngobisi olupheleleyo. Isitya se-oatmeal esiphekiweyo sibonelela ngeekhalori ezimalunga ne-130, kwaye uya kufumana iikhalori kubisi olongezelelweyo.

• IGranola

IGranolaIngumxube wekhalori-exineneyo yeesiriyeli, iziqhamo ezomisiweyo, kunye namandongomane. Isityebi kwiprotheni, i-fiber kunye ne-micronutrients. Isiqingatha nje sekomityi yegranola inikezela ngeekhalori ezingama-200-300.

• Itshokholethi emnyama

Umgangatho itshokolethi emnyamaIqulethe ezininzi i-antioxidants kwaye isempilweni. Kuyimfuneko ukuthatha i-tshokoleta emnyama kunye nomxholo we-cocoa we-70% okanye ngaphezulu. Inobuninzi beekhalori eziphezulu kakhulu. Kukho malunga neekhalori ezingama-100 kwi-600 gram bar. Kwakhona iqulethe i-micronutrients, kuquka i-fiber, i-magnesium kunye ne-antioxidants. 

• I-smoothie yasekhaya

I-smoothies yasekhaya yindlela enesondlo kakhulu kwaye ikhawulezayo yokufumana ubunzima. Ezentengiso zihlala zigcwele iswekile kwaye ziswele izondlo, ngoko ke kungcono uzenzele ekhaya.

Izongezo zokufumana ubunzima

Abo bangafuni ukutyeba kufuneka bagxininise ekwakheni izihlunu ezithile. Kusempilweni ukufumana ubunzima obuninzi obufumanayo njengesihlunu kunokuba ube ngamafutha. Nazi izongezo zesondlo ezinceda ukwakha izihlunu ngelixa ufumana ubunzima ...

• protein

protein Yeyona nxalenye ibalulekileyo yezihlunu. Ukuthatha izongezo zeprotheyini kunye nokuzilolonga kunceda ukufumana izihlunu. Izongezo zeprotheyini kufuneka zithathwe ukwakha izihlunu. Ngenxa yokuba iiprotheyini ezivela kukutya zibonelela ngokuhlutha kwaye zinceda ukutshisa amanqatha. Ngoko ke, ukuba uthatha iprotheni ekudleni, uya kuncipha. Ukuba uthatha izongezo, uya kwakha izihlunu.

• I-Creatine

I-CreatineSisongezo sembaleki. Le molekyuli yenzeka ngokwemvelo kwiiseli kunye nokunye ukutya. Xa kuthathwa njengesongezelelo sokutya, umxholo we-creatine kwiimisipha ukhuphuka ngaphezu kwamanqanaba aqhelekileyo. I-Creatine inemisebenzi ebalulekileyo emzimbeni, njengokuveliswa kwamandla ngokukhawuleza.

Uphononongo lubonise ukuba ukongezwa kwe-creatine kunokuphucula ukusebenza komthambo kunye nokuzuza kwemisipha ngokuhamba kwexesha. Ngesi sizathu, ingabalwa phakathi kwezongezo zesondlo ezenza ukuba utyebe. Iindidi ezininzi ezahlukeneyo zecreatine ziyafumaneka. I-Creatine monohydrate yeyona nto ikhuselekileyo kwaye isebenzayo.

• abafumana ubunzima

Ukuba iikhalori ezininzi zidliwe kunokuba zifunwa ngumzimba, ubunzima bufunyenwe. Abafumana ubunzima zizongezo zekhalori eziphezulu ezithengiswayo kwabo banengxaki yokufumana ubunzima. Abafumana ubunzima banekhabhohayidrethi ephezulu kakhulu kunye nomxholo weprotheyini.

• CLA

I-linoleic edibeneyo iasidi (CLA)liqela elithile leeasidi ezinamafutha. I-CLA supplementation iyasebenza ekwakheni izihlunu. Olunye uphando lubonise ukuba ngelixa i-CLA ibangela ukulahleka kwamafutha, ivelisa inani elincinci lokuzuza kwemisipha.

Izongezo eziphucula ukusebenza komthambo

Zininzi izongezo ezinokukunceda wenze umthambo ngakumbi kwaye ke ngoko wakhe izihlunu. Bakwanceda ukwakha izihlunu ekuhambeni kwexesha.

• caffeine

caffeine Isetyenziswa kakhulu kwihlabathi jikelele. Kuthathwa ngaphambi kokuzivocavoca ukuphucula ukusebenza komthambo. Uphononongo lubonise ukuba i-caffeine iyasebenza ekuphuculeni ukusebenza komthambo. Ngokuhamba kwexesha, ukwenza umthambo ngakumbi ngenxa yokusetyenziswa kwecaffeine kwakha izihlunu. Nangona kunjalo, oku kungumphumo xa iikhalori ezaneleyo kunye neprotheni zidliwe.

• Citrulline

Citrullineyi-amino acid eveliswa emzimbeni kwaye ifumaneka ekutyeni. Omnye wemisebenzi yayo kukwandisa ukuhamba kwegazi kwiithishu zomzimba. Olunye uphando lufumene ukuba umlinganiselo wokuzivocavoca owenziwe kwiseshoni enye unokunyuswa ngelixa uthatha le ncediso. Inceda ukwakha izihlunu ekuhambeni kwexesha. Ngesi sizathu, ithatha indawo yayo phakathi kwezongezo zesondlo ezenza ukuba utyebe.

• beta alanine

beta alanineyenye iamino acid eveliswa ngokwemvelo emzimbeni. Imisebenzi yayo iquka ukunceda izihlunu ukulwa nokudinwa ngexesha lokuzilolonga. Ithathwa njengesongezelelo, i-beta alanine inceda ukuphucula ukusebenza ngexesha lokuzilolonga ngamandla. Kukho ubungqina obubonisa ukuba i-beta alanine inceda ukwakha izihlunu ngelixa usenza umthambo.

• HMB

I-Beta-hydroxy beta-methylbutyrate (HMB) yi-molecule eveliswa xa i-amino acid leucine ichithwa emzimbeni. Le molekyuli inceda ukubuyisela emva kokuzivocavoca ngamandla kwaye inciphisa ukuphuka kweeprotheni zemisipha. Izongezelelo ze-HMB zonyusa ukuzuza kwemisipha kunye nokuzuza kwemisipha, ngakumbi kwabo bangenawo amava okuzivocavoca kwangaphambili.

Ubunzima bokwenza umthambo

Abo bafuna ukuba nomzimba obhityileyo badla ngokubhenela kwezinye iindlela zokongeza umthamo kwizihlunu zabo kwaye batyebe. Eyona nto isisigxina kwezi ndlela yimidlalo yokuzuza ubunzima. Indibaniselwano efanelekileyo yokuzilolonga kunye nokutya yeyona duo isebenzayo yokufumana ubunzima obubhityileyo kunye nezihlunu.

Apha ngezantsi kudweliswe ezinye zemithambo omawuyenze ukuze utyebe. Xa ezi ntshukumo zokufumana ubunzima zisetyenziswa rhoqo, kuya kunceda ukwenza utshintsho olunokuthi lwenzeke emzimbeni wakho ngokuhamba kwexesha.

1) Ii-push-ups

Kwenziwa njani?

• Lala ngobuso phantsi.
• Beka izandla zakho emgangathweni - iintendelezo zithe tye kwaye zijonge ezantsi, kunye neengqiniba ezigobileyo kunye nobubanzi bamagxa ngaphandle.
• Beka iinzwane zakho emhlabeni.
• Lungelelanisa imilenze yakho, iinyawo kunye nomva.
• Tyhila umzimba wakho wonke usuka emhlabeni ngezandla zakho. Zolula ngokupheleleyo iingalo zakho. Umzimba wakho wonke kufuneka ube phantsi, uxhaswe zizandla kunye neenzwane zakho.
• Yehlisa kancinci umzimba wakho ngokugoba iingqiniba zakho. Ngaphandle kwezandla kunye neenzwane zakho, akukho nxalenye yomzimba wakho kufuneka ichukumise umhlaba.
• Unokukhetha uphindaphindo lwe-15 okanye ngaphezulu.

2) Ukunyuswa kweBarbell yokuNyema

Kwenziwa njani?

• Khululeka umzimba wakho wonke ngokungqengqa ngomqolo.
• Yandisa iminwe yakho kwaye ubambe ibha.
• Kancinci uphakamise ibha yobunzima ngokolula ngokupheleleyo iingalo zakho.
• Tsala umva kwindawo yokubeka okanye kufutshane nesifuba sakho apho ubuqale khona. Goba iingalo zakho kwi-engile ye-90 °.
• Yenza 4 ukuya 5 reps, ukhetho.

3) Izixhobo zokutsala

Kwenziwa njani?

• Bamba ibha yokutsalela phezulu izandla zakho zijonge ngaphandle. Izandla zakho kufuneka zihambelane namagxa akho.
• Zitsale ukuya kwinqanaba lebar, uqinisekise ukuba iinyawo zakho ziphelile emhlabeni.
• Tsala umzimba wakho de isilevu sakho sibe ngaphezulu kwebar.
• Yehlisa kancinci umzimba wakho de iinyawo zakho zichukumise umgangatho kwaye iingalo zakho zime ngokuthe tye ngokupheleleyo.
• Yenza uphindaphindo oluninzi njengoko uziva ukhululekile ukwenza.

4) I-Bench Dips

Kwenziwa njani?

• Beka ibhentshi eyomeleleyo ngasemva kwakho, i-perpendicular to your body. Ibhentshi kufuneka ibe banzi kwaye yomelele.
• Bamba umphetho webhentshi ngezandla zakho. Izandla zakho kufuneka zijonge phantsi, iincam zakho zijonge phantsi.
• Yandisa imilenze yakho phambili, ugobe esinqeni.
• Ukuphefumla kwaye uthobe isinqe sakho ngokugoba iingqiniba zakho kwaye uzityhale ezantsi de iingalo zakho zijonge phantsi.
• Njengoko ukhupha, lungisa iingalo zakho kwaye ubuyisele i-torso yakho kwindawo yokuqala.
• Yenza uphindaphindo lwe-4-5 ngokuxhomekeke kubuchule bakho.

5) Ukugquma

Kwenziwa njani?

• Yima nkqo iinyawo zakho zingqamene nesinqe sakho.
• Phakamisa iingalo zakho phambili kunye ne-perpendicular ukuya emgangathweni. Unokwahlula iminwe yakho kwaye udibanise iintende zakho phambi kwesifuba sakho.
• Gcina umzimba wakho wonke uqinile kwaye wolule isisu sakho.
• Thatha umoya kwaye uhlise isinqe sakho ngokungathi uhleli esitulweni. Amathanga akho kufuneka ahambelane nomgangatho. (Unokwenza lo msebenzi ngelixa ubambe ibha yobunzima ngeziphumo ezingcono.)
• Ngelixa usenza lo mthambo, qiniseka ukuba amadolo akho agobileyo awaweli kwiinzwane zakho ezinkulu kwaye umzimba wakho uthe tye kwaye womelele.
• Buyela kwindawo yakho yokuqala kwaye uphinde amaxesha ama-5.

6) Phambili Hambisa

Kwenziwa njani?

• Yima nkqo iinyawo zakho zingqamene nesinqe sakho. Le yindawo yokuqala.
• Thatha umoya onzulu kwaye uqhubele phambili ngonyawo lwakho lwasekhohlo kwaye uguqe de idolo lakho lasekunene lixhomekeke emgangathweni.
• Tyhila isithende sakho emva ukubuyisela umzimba wakho kwindawo yokuqala.
• Phinda oku amaxesha angama-20 kwicala ngalinye. Ukuze ufumane iziphumo ezingcono, yenza lo msebenzi ngelixa ubambe ubunzima.

7) Ukunyusa ubunzima

Kwenziwa njani?

• Yima nkqo iinyawo zakho zibe ububanzi bamagxa.
• Bamba ibha yobunzima ngokuqinileyo. Khangela phambili naphambili.
• Gcina umqolo wakho uthe tye, phakamisa ibha yobunzima ukuya emathangeni akho emva koko.
• Goba kancinci isinqe sakho kwaye wehlise umqobo wobunzima ubuyele emhlabeni.
• Yenza iireps ezininzi njengoko uziva ukhululekile.

8) ukuphakamisa ubunzima obuphezulu

Kwenziwa njani?

• Squat ngezandla zakho ububanzi begxalaba kwaye ubambe ibha yobunzima.
• Phakamisa kancinci ibar esifubeni okanye emagxeni akho.
• Thatha umoya onzulu kwaye uphakamise iingalo zakho ngaphezu kwentloko yakho de zibe zolule ngokupheleleyo. Gcina iingqiniba zakho zitshixiwe.
• Yehlisa kancinci ibar ukuya kwinqanaba lamagxa.
• Yenza uphindaphindo olu-3. Unokwenza lo msebenzi ngeedumbbells.

Umthombo: 1, 2, 3, 4