Izindlela Zokuthola Isisindo - Yini Ongayidla Ukuze Uzuze Isisindo?

Kanye nalabo abafuna ukunciphisa umzimba, izindlela zokukhuluphala nazo zifunwa ngabantu abazacile ngokwedlulele. Ukukhuluphala kuyisifo esiyingozi. Ngokuphambene nalokho, ukuba nesisindo esiphansi kubangela imiphumela emibi njengokukhuluphala. 

Kunephuzu elilodwa labo abafuna ukukhuluphala kufanele banake. Esikhundleni sokuphendukela ekudleni okungenamsoco okungenamsoco okunama-kilojoule aphezulu, kuwukuphendukela ezindleleni zokuzuza isisindo esinempilo. Uma kungenjalo, ungase ulahlekelwe yimpilo yakho ukuze ukhuluphale. I-logic yokuzuza isisindo iphambene nokulahlekelwa isisindo. Ukushoda kwekhalori kwenziwa ngokuthatha ama-calories amancane ngenkathi unikeza. Ekutholeni isisindo, i-calorie surplus kufanele idalwe ngokuthatha ama-calories engeziwe.

Yini Ebangela Ubuthakathaka Obukhulu?

Ukuba nesisindo esingaphansi kunesisindo somzimba esingaphansi kuka-18.5. Leli izinga eliphansi. Imiphumela engemihle yokuba nesisindo esincane:

• Ngokolunye ucwaningo, ingozi yokufa ngaphambi kwesikhathi ngenxa yesisindo esiphansi ingamaphesenti angu-140 kwabesilisa nangaphezu kuka-100% kwabesifazane.
• Ukuba nesisindo esingaphansi kungase kuphazamise ukusebenza kokuzivikela komzimba, kwandise amathuba okutheleleka ngezifo, kubangele ukukhumuzeka kwamathambo nokuphuka, futhi kubangele izinkinga zokuzala.
• Kubantu ababuthakathaka i-sarcopenia izimpilo eziningi kanye nengozi ephezulu yokuwohloka komqondo

Izimbangela zobuthakathaka obukhulu zimi kanje:

• Izinkinga zokudla: i-anorexia nervosa, i-orthorexia nervosa izifo zokudla okunomsoco njenge

• Izinkinga ze-thyroid: I-thyroid engasebenzi ngokweqile (hyperthyroidism) isheshisa i-metabolism futhi ingaholela ekulahlekelweni kwesisindo esingenampilo ngakho-ke ubuthakathaka obukhulu.

• isifo se-celiac: Uhlobo olubi kakhulu lokungabekezelelani kwe-gluten isifo se-celiac kungabangela ukuncipha kwesisindo.

• Isifo sikashukela: Isifo sikashukela esingalawuleki (ikakhulukazi uhlobo 1) singaholela ekwehleni okukhulu kwesisindo.

• Umdlavuza: Izimila ezinomdlavuza zishisa ama-kilojoule amaningi futhi zenze abantu behlise isisindo esiningi kakhulu.

• Amagciwane: Ezinye izifo zingabangela ukuba buthaka okukhulu. Lokhu kuhlanganisa ama-parasites, isifo sofuba kanye ne-HIV/AIDS.

Uma ulahlekelwa isisindo ngaphandle kwesizathu, ungase ube nesimo esibucayi sempilo. Kulokhu, kuyasiza ukubonana nodokotela. Kubaluleke kakhulu uma usuqalile ukunciphisa umzimba ngaphandle kokuzama ukwehlisa isisindo.

Izindlela Zokuthola Isisindo

Uma ufuna ukukhuluphala, kubaluleke kakhulu ukuthi ukwenze ngezindlela ezinempilo. Ukudla ukudla okungenamsoco nokudla okusheshayo kubangela ukukhuluphala kodwa futhi kulimaza impilo. Uma uzokhuluphala, udinga ukuzuza ibhalansi yesisindo somzimba namafutha anempilo, hhayi amafutha esisu angenampilo. Manje ake sihlole izindlela zokuzuza isisindo ngendlela enempilo.

• Thatha ama-calories amaningi kunawashisa

Into ebaluleke kakhulu ongayenza ukuze ukhuluphale ukudla ama-calories amaningi kunalokho okudingwa umzimba wakho. Ngokuvamile; Owesifazane udinga ama-calories angu-2000 ngokwesilinganiso kanti owesilisa udinga ama-calories angu-2500 ngosuku. Uma ufuna ukuzuza isisindo kancane kancane futhi kancane kancane, hlose ukudla ama-calories angu-300-500 ngaphezu kwalokho owashisa usuku ngalunye. Ungaphokophela ama-calories angu-700-1000 ukuze uthole isisindo ngokushesha.

• sebenzisa amaprotheni

Amaprotheni yiwona msoco obaluleke kakhulu okufanele udliwe ukuze uthole isisindo esinempilo. Ngenxa yokuthi imisipha ingamaprotheni, ama-kilojoule amaningi ngokweqile angena emzimbeni ngaphandle kwalesi sakhi agcinwa njengamafutha omzimba. Ucwaningo lubonisa ukuthi amaprotheni amaningi ngokweqile aphenduka abe imisipha.

Kodwa amaprotheni afana nenkemba esika nhlangothi zombili. ukudla amaprotheniIcindezela isifiso sokudla futhi yenza kube nzima ngawe ukuthola ama-calories anele. Uma uzama ukuzuza isisindo, hlose ukudla amagremu angu-1.5-2.2 amaprotheni ngekhilogremu yesisindo somzimba ngosuku. Kungase kungadingeki uma ukudla kwakho kwekhalori kuphezulu kakhulu. Ukudla okunamaprotheni amaningi kuhlanganisa ukudla okufana nenyama, inhlanzi, amaqanda, imikhiqizo yobisi, okusanhlamvu okusanhlamvu namantongomane.

• Khulisa ukusetshenziswa kwama-carbohydrate namafutha

Labo abazama ukunciphisa umzimba banqanda ama-carbohydrate noma amafutha. Ukwamukela, kufanele kube okuphambene. Uma ukukhuluphala kuyinto eza kuqala kuwe, yidla inqwaba yokudla okune-carb eningi kanye nokudla okunamafutha.

Qiniseka ukuthi udla okungenani ukudla oku-3 ngosuku. Yidla ukudla okulula okunamandla kakhulu ngangokunokwenzeka phakathi kokudla.

• Yidla ukudla okunamandla njengezinongo namasoso

Zama ukudla ukudla okunamandla ngangokunokwenzeka. Lokhu ukudla okuqukethe ama-calories amaningi ngesisindo sakho. Ukudla okunamandla okuthola isisindo kuhlanganisa:

• Amantongomane: Ama-alimondi, ama-walnuts, ama-hazelnuts, amantongomane, njll.

• Isithelo esomile: Amagilebhisi, izinsuku, amaplamu, amakhiwane, amabhilikosi nokunye.

• Ubisi olunamafutha: Ubisi oluphelele, iyogathi enamafutha agcwele, ushizi, ukhilimu.

• Amafutha: I-extra virgin olive oil namafutha kakotapheya.

• Okusanhlamvu: Okusanhlamvu okuphelele njengama-oats nerayisi elinsundu.

• Futhi: Inkukhu, inyama yenkomo, iWundlu njll. Khetha ukusikeka okunamafutha.

• Izilimo eziyizigaxa: Amazambane, ubhatata

Ushokoledi omnyama, ukwatapheya, ibhotela lamantongomane, ubisi lukakhukhunathi, njll.

• Phakamisa isisindo

Ukuphakamisa izinsimbi kuyadingeka ukuze uqinisekise ukuthi ama-calories aphezulu owathathayo aya emisipha esikhundleni samangqamuzana amafutha. Hamba ejimini futhi uphakamise izinsimbi izikhathi ezingu-2-4 ngesonto. Zama ukwandisa isisindo kanye nevolumu ngokuhamba kwesikhathi.

Amathiphu Alula Wokuzuza Isisindo

Kunezinye izinto ongazenza ukuze ukhuluphale. Nawa amanye amathiphu okufanele uzazi ukuze uthole isisindo esinempilo:

• Ungaphuzi amanzi ngaphambi kokudla. Lokhu kugcwalisa isisu sakho futhi kwenza kube nzima ukuthola ama-calories anele.
• Yidla kaningi. Ungaba nesnack ngaphambi kokulala.
• Ngobisi. Ubisi luwumthombo wamaprotheni wekhwalithi.
• Sebenzisa amapuleti amakhulu. Ngoba amapuleti amancane akwenza ngokuzenzakalelayo udle ukudla okuncane.
• Faka ukhilimu ekhofini. Lena indlela elula yokuthola ama-calories engeziwe. 
• Thola ukulala kwekhwalithi. Ukulala okufanele kubaluleke kakhulu ekukhuleni kwemisipha.
• Yidla amaprotheni kuqala, bese kulandela imifino. Kusukela ekudleni okusepuletini lakho, yidla ukudla okunama-kilojoule amaningi namaprotheni acebile kuqala. Londoloza imifino okokugcina.
• Ungabhemi. Ababhemayo banenkinga yokukhuluphala, futhi ukuyeka ukubhema kubangela ukukhuluphala.

Ukuzuza isisindo yimarathon. Kungase kuthathe isikhathi eside. Kudingeka ubekezele futhi ungaguquguquki uma ufuna ukuphumelela ngokuhamba kwesikhathi.

Yini Ongayidla Ukuze Uzuze Isisindo?

• inyama ebomvu

Inyama ebomvu inothile nge-cholesterol. Kwenza kube lula ukukhuluphala. Inyama iqukethe inani eliphezulu lamaprotheni nensimbi. Ungafaka amafutha omnqumo amancane bese ufaka inyama ebomvu entsha kuhhavini. Kodwa ungayipheki inyama ebomvu enamafutha agcwele kakhulu. Lena akuyona indlela enempilo yokuthola isisindo.

• I-Salmon nezinhlanzi ezinamafutha

njengenyama ebomvu uhlobo lwenhlanzi nezinhlanzi ezinamafutha ziyimithombo emihle kakhulu yamaprotheni futhi ziqukethe amafutha anempilo. I-Salmon, amagremu angu-170, inikeza cishe ama-calories angu-350 kanye namagremu angu-4 we-omega 3 fatty acids. Futhi iqukethe amagremu angu-34 weprotheyini yekhwalithi ephezulu, esiza ukwakha imisipha kanye nesisindo.

• Ibhitela lamantongomane

Amantongomane Igcwele amaprotheni namafutha. Kuwukudla okufanelekile kubantu abazama ukukhuluphala ngokwemvelo. Isipuni esisodwa sebhotela lamantongomane singama-calories angu-100. Ibhotela lamantongomane liqukethe namavithamini afana ne-magnesium, i-folic acid, amavithamini B kanye no-vitamin E. Ukuze uthole ukudla kwasekuseni okunempilo phakathi nenqubo yokuzuza isisindo, ungasebenzisa ibhotela lamantongomane eningi ocezwini oluwugqinsi lwesinkwa sikakolweni.

• Ubisi olunamafutha

Isixazululo esilula sokuthola isisindo ukusebenzisa ubisi oluphelele esikhundleni sobisi lwe-skim. Ubisi oluphelele lunikeza ama-calories angu-60 ngaphezulu inkomishi ngayinye kunobisi lwe-skim.

Ubisi nalo lugcwele amavithamini nezakhamzimba. Futhi iwumthombo ocebile we-vitamin D kanye ne-vitamin A. Ungayisebenzisa lapho ulungiselela i-oatmeal ne-cereal. Ungaphuza ingilazi noma ezimbili zobisi ngaphambi noma ngemva kokudla noma ukuzivocavoca ukuze wakhe imisipha futhi ukhuluphale. Kungakhathaliseki ukuthi udla kanjani ubisi olunamafutha, kuwukudla okuwusizo ukuze uthole isisindo esinempilo. 

• iyogathi egcwele amafutha

amafutha agcwele iyogathiKuwukudla okulula okunempilo. Kuphinde kube okunye kokudla okungadliwa ukuze ukhuluphale. Inephrofayili yezondlo ezinhle kakhulu, kufaka phakathi ingxube elinganiselayo yamaprotheni, ama-carbohydrate, namafutha.

• udle izithelo

Izithelo, ikakhulukazi izithelo zasezindaweni ezishisayo, zisiza ukukhuluphala. Umango, ubhanana, upopo kanye nophayinaphu unenani elihle likashukela wemvelo. Lokhu kubasiza ukuthi bakhuluphale. Lezi zithelo ezinoshukela ngokwemvelo zigcwalisa isisu futhi zikunike amandla asheshayo. izithelo zasezindaweni ezishisayo, amasaladi ezitheloUngayisebenzisa esidlweni sakho, usihlanganise, futhi ulungise isiphuzo esiphundu nesinempilo.

• ukwatapheya

ukwatapheyaNgokungafani nezinye izithelo, iqukethe amafutha anempilo. Ingxenye kakotapheya ingama-calories angu-140. Futhi iwumthombo wamavithamini namaminerali afana ne-vitamin E ephezulu, i-folic acid ne-potassium. Ngakho-ke ungakhohlwa ukwengeza ukwatapheya kumasaladi ezithelo.

• izithelo ezomisiwe

Izithelo ezomile Zingukudla okunekhalori ephezulu okuhlinzeka ngama-antioxidants nama-micronutrients. Ungasebenzisa izithelo ezomisiwe njengokudla okulula.

• isinkwa se-wholemeal

Isinkwa sikakolweni sisiza ukukhuluphala kalula. Kokubili kwandisa ukuthathwa kwekhalori futhi kunikeza izakhi ezanele. Futhi iqukethe i-fiber namaminerali angatholakali esinkwa esimhlophe. 

• ibhotela

ibhotelainamakhalori amaningi. Uma ukhathele ukuphuza ubisi nsuku zonke, gazinga isinkwa ngebhotela ekushiseni okuphansi kuze kube nsundu kahle. Uzoba nesidlo sasekuseni esihle futhi uthole zonke izakhamzimba ozidingayo ngosuku. Khumbula nje ukuthi ibhotela liqukethe amafutha agcwele, ngakho-ke akufanele weqise. Ukudla amaqanda aphekwe ngebhotela nakho kuyindlela enhle kakhulu yokuhlangabezana nezidingo zamaprotheni.

• Amantongomane

mayelana nokukhuluphala amantongomaneyizinketho ezinhle zokudla okulula. Iqukethe amafutha, amavithamini namaminerali. Amantongomane aqukethe nenani elihle le-fiber. Kunezinhlobo eziningi zamantongomane, futhi wonke ahlukene ngezinzuzo zawo kanye nezakhamzimba. Ngakho-ke, zama ukudla amantongomane axubile phakathi kokudla.

• iqanda

iqandaIngenye yemithombo yamaprotheni engadliwa ukuze ukhuluphale. Inikeza inhlanganisela ephelele yamaprotheni ekhwalithi ephezulu namafutha anempilo.

• Ushizi Onamafutha

Ushizi uthatha indawo yobisi futhi ungenye yokudla okudliwayo ukuze uzuze isisindo esinempilo. Ngokuvamile, oshizi abaningi banamafutha amaningi. Lokhu kusiza futhi ekutholeni isisindo.

• amazambane

Angazi ukuthi ukhona yini ongathandi amazambane, kodwa ngicabanga ukuthi akukho okunye ukudla okungasetshenziswa ekuphekeni okuningi. Ungadla le mifino ene-carbohydrate eningi ukuze ukhuluphale ngokushesha. amazambane Igcwele amaprotheni, igcwele i-fiber, futhi iqukethe inani elihle likavithamini C. 

Kukhona okunye ukudla okunesitashi ongakudla ukuze ukhuluphale, njengamazambane;

• I-Quinoa
• Oat
• Egypt
• I-Buckwheat
• Ithanga
• ugaye

Ukudla okuqukethe isitashiNgaphezu kokunikeza ama-carbohydrates engeziwe nama-calories, futhi kwandisa izitolo ze-muscle glycogen.

• irayisi

irayisiIwumthombo wamacarbohydrate azokusiza ukhuluphale. Isitsha esisodwa (amagremu angu-165) zerayisi eliphekiwe sinikeza ama-calories angu-190, amagremu angu-43 wamacarbohydrates. Igcwele ikhalori impela. Ngakho-ke uthola inani eliphezulu lama-carbohydrate nama-calories ngokuphakelwa okukodwa.

• okusanhlamvu okuphelele

okusanhlamvu okuphelele Iwumthombo omuhle kakhulu wama-carbohydrate, ama-calories nezakhamzimba. Nakuba kufanele ugweme okusanhlamvu okugayiwe, okunoshukela omningi, khetha okunempilo, njenge-oatmeal ephekwe ngobisi lonke. Isitsha se-oatmeal esiphekiwe sinikeza cishe ama-calories angu-130, futhi uzothola ama-calories kusukela kubisi lonke olungeziwe.

• IGranola

IGranolaKuyingxube ye-calorie-dense of cereals, izithelo ezomisiwe, namantongomane. Icebile amaprotheni, i-fiber kanye nama-micronutrients. Ingxenye nje yenkomishi yegranola inikeza amakholori angu-200-300.

• Ushokoledi omnyama

Kaliteli ushokoledi omnyamaIqukethe ama-antioxidants amaningi futhi inempilo. Kuyadingeka ukuthatha ushokoledi omnyama ngokuqukethwe kwe-cocoa okungama-70% noma ngaphezulu. Inekhalori ephezulu kakhulu. Kukhona cishe ama-calories angu-100 kubha ngayinye ye-gram 600. Ibuye ibe nama-micronutrients, okuhlanganisa i-fiber, i-magnesium nama-antioxidants. 

• I-smoothie eyenziwe ekhaya

Ama-smoothies enziwe ekhaya ayindlela enomsoco kakhulu futhi esheshayo yokuthola isisindo. Ezohwebo zivame ukugcwala ushukela futhi azikho imisoco, ngakho-ke kungcono ukuzenzela ekhaya.

Izithasiselo Zokuzuza Kwesisindo

Labo abangafuni ukukhuluphala kufanele bagxile ekwakheni imisipha ethile. Kunempilo ukuzuza ingxenye enkulu yesisindo osizuza njengemisipha kunamafutha. Nazi izithasiselo zokudla okunomsoco ezisiza ukwakha imisipha ngenkathi futhi uzuza isisindo…

• amaprotheni

amaprotheni Iyingxenye ebaluleke kakhulu yemisipha. Ukuthatha izithako zamaprotheni kanye nokuzivocavoca kusiza ukuzuza imisipha. Izithako zamaprotheni kufanele zithathwe ukuze kwakhiwe imisipha. Ngoba amaprotheni avela ekudleni ahlinzeka ngokusutha futhi asiza ukushisa amafutha. Ngakho-ke, uma uthatha amaprotheni ekudleni, uzolahlekelwa isisindo. Uma uthatha izithasiselo, uzokwakha imisipha.

• I-Creatine

I-CreatineKuyisithasiselo somsubathi. Le molecule ivela ngokwemvelo kumaseli nokunye ukudla. Uma kuthathwa njengesengezo sokudla, okuqukethwe kwe-creatine emisipheni kukhuphuka ngaphezu kwamazinga ajwayelekile. I-Creatine inemisebenzi ebalulekile emzimbeni, njengokukhiqizwa kwamandla okusheshayo.

Ucwaningo luye lwabonisa ukuthi ukwesekwa kwe-creatine kungathuthukisa ukusebenza kokuzivocavoca nokuzuza kwemisipha ngokuhamba kwesikhathi. Ngenxa yalesi sizathu, kungabalwa phakathi kwezithako zokudla okunomsoco ezenza ukhuluphele. Izinhlobo eziningi ezahlukene ze-creatine ziyatholakala. I-Creatine monohydrate iphephile futhi isebenza kakhulu.

• abazuza isisindo

Uma kudliwa ama-calories amaningi kunesidingo somzimba, isisindo siyatholwa. Abazuza isisindo yizithako ezinekhalori ephezulu ezimakethwa kulabo abanenkinga yokukhuluphala. Abazuza isisindo banokuqukethwe okuphezulu kwama-carbohydrate namaprotheni.

• CLA

I-linoleic ehlanganisiwe i-asidi (CLA)iyiqembu elithile lama-fatty acids. I-CLA supplementation iyasebenza ekwakheni imisipha. Ezinye izifundo zibonise ukuthi ngenkathi i-CLA ibangela ukulahlekelwa kwamafutha, ikhiqiza inani elincane lokuzuza kwemisipha.

Izithasiselo ezithuthukisa ukusebenza kokuzivocavoca

Kunezithako eziningana ezingakusiza ukuthi uzivocavoce kakhulu futhi ngenxa yalokho wakhe imisipha. Basiza futhi ukwakha imisipha ngokuhamba kwesikhathi.

• caffeine

caffeine Isetshenziswa kabanzi emhlabeni jikelele. Kuthathwa ngaphambi kokuzivocavoca ukuze kuthuthukiswe ukusebenza kokuzivocavoca. Ucwaningo luye lwabonisa ukuthi i-caffeine iyasebenza ekuthuthukiseni ukusebenza kokuzivocavoca. Ngokuhamba kwesikhathi, ukuzivocavoca okwengeziwe ngenxa yokusebenzisa i-caffeine kwakha imisipha. Nokho, lokhu kuwumphumela lapho ama-calories anele namaprotheni adliwe.

• I-Citrulline

I-Citrullineiyi-amino acid ekhiqizwa emzimbeni futhi itholakala ekudleni. Omunye wemisebenzi yawo ukwandisa ukugeleza kwegazi ezicutshini zomzimba. Ucwaningo olulodwa lwathola ukuthi inani lokuzivocavoca okwenziwe ngeseshini eyodwa lingakhuphuka ngenkathi uthatha lesi sengezo. Kuyasiza ukwakha imisipha ngokuhamba kwesikhathi. Ngalesi sizathu, kuthatha indawo yayo phakathi kwezithako zokudla okunomsoco ezenza ukhuluphale.

• i-beta alanine

i-beta alaninekungenye i-amino acid ekhiqizwa ngokwemvelo emzimbeni. Imisebenzi yayo ihlanganisa ukusiza imisipha ukulwa nokukhathala ngesikhathi sokuzivocavoca. Ithathwa njengesengezo, i-beta alanine isiza ukuthuthukisa ukusebenza ngesikhathi sokuzivocavoca okukhulu. Kunobufakazi bokuthi i-beta alanine isiza ukwakha imisipha ngenkathi uzivocavoca.

• HMB

I-Beta-hydroxy beta-methylbutyrate (HMB) i-molecule ekhiqizwa lapho i-amino acid leucine iphulwa emzimbeni. Le molekyuli isiza ukululama ngemva kokuzivocavoca okukhulu futhi inciphisa ukuwohloka kwamaprotheni emisipha. Izithasiselo ze-HMB zandisa ukuzuza kwemisipha kanye nokuzuza kwemisipha, ikakhulukazi kulezo ezingenawo umuzwa wokuzivocavoca wangaphambilini.

Ukuzivocavoca Kokuzuza Isisindo

Labo abafuna ukuba nomzimba omncane bavame ukusebenzisa izindlela ezithile zokwengeza umthamo emisipha yabo futhi bakhuluphale. Okuhlala unomphela kulezi zindlela ukunyakaza kwezemidlalo okuzuza isisindo. Inhlanganisela efanele yokuzivocavoca nokudla i-duo ephumelela kakhulu yokuthola isisindo esithambile nemisipha.

Okubhalwe ngezansi ezinye izivivinyo okufanele uzenze ukuze ukhuluphale. Uma lokhu kunyakaza kwesisindo kusetshenziswa njalo, kuzosiza ukwenza izinguquko ezingase zenzeke emzimbeni wakho ngokuhamba kwesikhathi.

1) Ama-push-ups

Kwenziwa kanjani?

• Lala ubheke phansi.
• Beka izandla zakho phansi - izintende ziqonde futhi zibheke phansi, nezindololwane zigobile futhi ububanzi bamahlombe buhlukene.
• Beka izinzwane zakho phansi.
• Qondanisa imilenze yakho, izinyawo nomhlane.
• Phusha kancane kancane umzimba wakho wonke uwususe phansi ngezandla zakho. Yelula izingalo zakho ngokugcwele. Umzimba wakho wonke kufanele usuke phansi, usekelwe izandla nezinzwane.
• Yehlisa kancane umzimba wakho ngokugoba izindololwane zakho. Ngaphandle kwezandla nezinzwani zakho, akukho ngxenye yomzimba wakho okufanele ithinte phansi.
• Ngokuzithandela ungenza izimpinda eziyi-15 noma ngaphezulu.

2) I-Reclining Barbell Lift

Kwenziwa kanjani?

• Khululeka umzimba wakho wonke ngokulala ngomhlane.
• Nweba iminwe yakho bese ubamba ibha.
• Phakamisa kancane ibha yesisindo ngokwelula izingalo zakho ngokugcwele.
• Donsela emuva endaweni yokubeka noma eduze kwesifuba sakho lapho uqale khona. Gobisa izingalo zakho nge-engeli engu-90°.
• Yenza izikhathi ezi-4 kuye kwezingu-5, ngokuzikhethela.

3) Amathuluzi Okudonsa

Kwenziwa kanjani?

• Bamba ibha yokudonsa izintende zakho zibheke ngaphandle. Izandla zakho kufanele zihambisane namahlombe akho.
• Zidonsele ezingeni le-bar, uqinisekise ukuthi izinyawo zakho zisuka phansi ngokuphelele.
• Donsela umzimba wakho phezulu kuze kube yilapho isilevu sakho singaphezu kwebha.
• Yehlisa kancane kancane umzimba wakho kuze kube yilapho izinyawo zakho zithinta phansi futhi izingalo zakho ziqonde ngokuphelele.
• Yenza izimpinda eziningi ngendlela ozizwa ukhululekile ngayo.

4) I-Bench Dips

Kwenziwa kanjani?

• Beka ibhentshi eliqinile ngemuva komhlane wakho, perpendicular to your body. Ibhentshi kufanele libe banzi futhi liqine.
• Bamba unqenqema lwebhentshi ngezandla zakho. Izintende zezandla zakho kufanele zibheke phansi iminwe yakho ibheke phansi.
• Nweba imilenze yakho phambili, ugobe okhalweni.
• Adonse umoya bese wehlisa kancane okhalo ngokugoba izindololwane zakho uziphushele phansi kuze kube yilapho izingalo zakho zibheke phansi.
• Njengoba ukhipha umoya, qondisa izingalo zakho bese ubuyisela i-torso yakho endaweni yokuqala.
• Yenza izimpinda ezi-4-5 kuye ngamandla akho.

5) Ukugwaza

Kwenziwa kanjani?

• Yima uqonde izinyawo zakho zihambisane nezinqulu zakho.
• Phakamisa izingalo zakho phambili futhi perpendicular kuya phansi. Ungakwazi futhi ukuhlukanisa iminwe yakho futhi uhlanganise izintende zakho phambi kwesifuba sakho.
• Gcina umzimba wakho wonke uqinile futhi welule isisu sakho.
• Adonse umoya bese wehlisa izinqe sengathi uhlezi esihlalweni. Amathanga akho kufanele ahambisane nephansi. (Ungenza futhi lo msebenzi ngenkathi ubambe ibha yesisindo ukuze uthole imiphumela engcono.)
• Ngenkathi wenza lo msebenzi, qiniseka ukuthi amadolo akho agobile awaweli izinzwane zakho ezinkulu nokuthi umzimba wakho uqondile futhi uqinile.
• Buyela endaweni yakho yokuqala bese uphinda izikhathi ezi-5.

6) Phambili Hambisa

Kwenziwa kanjani?

• Yima uqonde izinyawo zakho zihambisane nezinqulu zakho. Lena indawo yokuqala.
• Thatha umoya ojulile bese uya phambili ngonyawo lwakho lwesokunxele bese uguqa kuze kube yilapho idolo lakho langakwesokudla libheke phansi.
• Phusha isithende sakho emuva ukuze ubuyisele umzimba wakho endaweni yokuqala.
• Phinda lokhu izikhathi ezingu-20 ohlangothini ngalunye. Ukuze uthole imiphumela engcono kakhulu, yenza lo msebenzi ngenkathi ubambe isisindo esithile.

7) Ukuphakamisa Isisindo

Kwenziwa kanjani?

• Yima uqonde izinyawo zakho zihlukene ngobubanzi behlombe.
• Bamba ibha yesisindo ngokuqinile. Bheka phambili futhi uqonde phambili.
• Gcina umhlane wakho uqondile, phakamisa i-weight bar ufike emathangeni akho bese ulandela ezinqulwini zakho.
• Goba kancane okhalweni bese wehlisela umugqa wesisindo ubuyele phansi.
• Yenza ama-reps amaningi njengoba uzizwa ukhululekile.

8) ukuphakamisa isisindo phezulu

Kwenziwa kanjani?

• Squat izandla zakho zihlukanise ububanzi behlombe futhi ubambe ibha yesisindo.
• Phakamisa kancane umugqa esifubeni noma emahlombe akho.
• Thatha umoya ojulile futhi uphakamise izingalo zakho ngaphezu kwekhanda lakho zize zelule ngokuphelele. Gcina izindololwane zakho zivaliwe.
• Yehlisa kancane ibha uye ezingeni lehlombe.
• Yenza izimpinda ezi-3. Ungakwazi futhi ukwenza lo msebenzi ngama-dumbbells.

Izithenjwa: 1, 2, 3, 4