Indlela Yokuncibilikisa Amafutha Engalo? Ukunyakaza Kwamafutha Engalo

Isibalo sabantu abakhuluphele ngokweqile senyukile ngenxa yokushintsha kwendlela abadla ngayo. ukuncipha emsimbeni Isibalo sabafake izicelo sikhule ngokuhambisana. ama-hips, ama-hips, indawo yesisu inkinga evamile yalabo abafuna ukunciphisa umzimba. Kanye nalezi, kunesinye isifunda okungelula ukusinciphisa. Izingalo ezilengayo..

Izingalo ezixegayo noma eziwugqinsi kungase kungabi ngenxa yokukhuluphala kuphela. Uma unganyakazi, udla ukudla okungenampilo, unemetabolism ehamba kancane, noma unezinkinga zempilo, kungenzeka ukuthi izingalo zakho zixega. Ngisho nezakhi zakho zofuzo zingaba yimbangela yalesi simo. 

Isixazululo sale nkinga akukona nje ukudla ukudla kanye nokushiswa kwamafutha. Kanye nokudla, ukuzivocavoca kufanele kwenziwe. 

Noma yiluphi uhlobo lwezemidlalo ozolwenza luzosiza ukushisa amafutha, ngakho luzosebenza ngempumelelo ekushiseni amafutha engalo. Ngokuphumelelayo, uma uthi ufuna ukususa amafutha engalo ngokushesha ngangokunokwenzeka, ukunyakaza ukuncibilikisa amafutha engalo Kukhona.

lokuqala indlela yokudla ukuze uncibilike amafutha engalo kudingekile, ke ukunyakaza kwengalo yokuncibilika kwamafuthaAke sixoxe.

Yini ebangela amafutha engalweni?

Uma ucabanga ukuthi uwena wedwa obhekene nalolu daba, unephutha. Amafutha engalo angezinye zezimpawu zokuqala ukuguga. Njengoba ukhula, umzimba wakho uyancipha, futhi uma ungeyena umuntu okhuthele, amafutha engeziwe agcinwa ezingalweni.

Nakuba ungekho umphumela ocacile, olunye ucwaningo luye lwembula ukuthi amazinga aphansi e-testosterone emzimbeni angabangela ukugcinwa kwamafutha amaningi engalweni engenhla.

Njengoba abesifazane bekhula, amazinga e-testosterone emizimbeni yabo ayancipha, okwenza izingalo zabo zixege, okwenza kube nzima ukuvimbela ukuwohloka.

Indlela Yokuncibilikisa Amafutha Ezingalo?

Umsoco Wokulahlekelwa Amafutha Engalo

• ukudla kwekhalori

Ukuze kushiswe amafutha endaweni, inani lama-calories athathwayo kufanele lincishiswe. Okokuqala, qala ngokudla ama-calories angu-500 ngaphansi ngosuku. Ungadli kancane kakhulu futhi wehlise inani elikhulu lamakhalori ngesikhathi esisodwa. ukukhathala futhi kungabangela imiphumela emibi engadingeki njengesiyezi.

• Izithelo nemifino

Izithelo nemifino Igcina i-metabolism isebenza ngenxa yezakhiwo zayo ezinomsoco. Kufanele udle okungenani izilinganiso ezinhlanu zezithelo nemifino usuku ngalunye.

Izofaka isandla ekwehleni kwesisindo njengoba ine-calorie ephansi futhi ikugcina ugcwele. Ngaphezu kwalokho, ukudla okugayiwe okufana ne-cola, utshwala, ama-chips namakhukhi kufanele kugwenywe.

• amaprotheni

amaprotheniKufanele kube ukudla okungenasidingo kulabo abafuna ukunciphisa umzimba. Imithombo yamaprotheni efana nenhlanzi, isifuba senkukhu, i-turkey, amakhowe, udali, nobhontshisi omisiwe kufanele kudliwe nsuku zonke. 

• Ama-carbohydrate namafutha

ama-carbohydrate namafutha abalulekile ekusebenzeni kahle kwemizimba yethu. Yidla amafutha amahle kanye nama-carbohydrate ayinkimbinkimbi.

Irayisi elinsundu, oats, ushokoledi omnyamaUkudla okufana namaqanda, imbewu ye-chia, amantongomane, izinhlanzi ezinamafutha kuyimithombo enomsoco kakhulu yama-carbohydrate namafutha. 

Gwema ukudla okunamafutha angenampilo nama-carbohydrate acolisisiwe, njengokudla okuthosiwe, ushizi okhilimu, izinto ezibhakiwe, amakhekhe, ushokoledi wobisi. 

• ubisi

Phuza ingilazi yobisi futhi udle iqanda lonke nsuku zonke. Ubisi namaqanda yimithombo yamaprotheni, kodwa futhi amavithamini amafutha ancibilikayoinikeza amaminerali namafutha. Ubisi luzuzisa kakhulu empilweni yamathambo.

• Su

Phuza amanzi phakathi kokudla ukuze ulawule ukudla. Lokhu kuzosheshisa imetabolism futhi kushise amafutha. Kanye nokuphuza okungenani izingilazi zamanzi eziyisishiyagalombili ngosuku, iziphuzo carbonatedFuthi, gwema ikhofi neziphuzo ezinoshukela.

• ibhulakufesi

Ibhulakufesi elinempilo lamaphrotheni amancane kanye nama-carbohydrate ane-fiber ephezulu ukusheshisa ukwehla kwesisindo kuzokugcina ugcwele usuku lonke.

• Itiye elihlaza

Itiye elihlazaIqukethe ama-antioxidants emvelo abizwa ngokuthi ama-catechins. Enye yamacatechin eyaziwa nge-epigallocatechin gallate (EGCG) isiza ukushisa amafutha. 

Ukuphuza itiye eliluhlaza izikhathi ezimbili kuya kwezintathu ngosuku kuzosheshisa ukushiswa kwamafutha, okuzosebenza ngempumelelo ekulahlekelweni ngamafutha engalo.

• Ujinja

Ujinja Isetshenziselwa ukuxazulula izinkinga eziningi, ukuqeda isisindo esiningi kungenye yazo. 

I-ginger inyusa ukukhiqizwa kwe-lactic acid yemisipha. I-lactic acid ikhuthaza ukukhululwa kwe-hormone yokukhula, ebangela ukuwohloka kwamafutha. Faka ijinja ekudleni noma phisa itiye lakho futhi uliphuze.

• upelepele obabayo

I-Pepper isiza ukushisa amafutha, isheshisa imetabolism, i-capsaicin inokuqukethwe. I-Capsaicin inyusa amazinga e-norepinephrine, ukwandisa i-norepinephrine iyasebenza ekwehliseni isisindo.

Ukunyakaza Okuncibilikisa Amafutha Engalo

I-Halter

Ukuzivocavoca ngezisindo kusiza ukuncibilikisa amafutha ezingalweni. Ukuphakamisa izinsimbi kuqinisa imisipha yengalo.

• Yima uqonde futhi ubambe i-barbell ngesandla sakho.

• Gcina umzimba wakho uqondile, squat phansi futhi ugobe izingalo zakho ezindololwaneni.

• Buyela endaweni yokuqala.
• Phinda ukunyakaza.

Amathanga

Lo msebenzi uqinisa ngemuva kwezingalo.

• Beka idolo lakho kwesokunxele esihlalweni.

• Ubambe i-dumbbell ngesandla sakho sokudla, yiphakamise futhi uyehlise. Gcina umhlane wakho uqondile kulo lonke umsebenzi.

I-Plank Movement

Lokhu kuphumelela emsebenzini wezingalo ezingenhla. Kuyasiza ukuqinisa umzimba.

• Yima uphushele phezulu ebholeni elizinzile ubeke isifuba nezingalo ebholeni nezinzwani phansi.

• Phakamisa umzimba wakho ukuze isisindo somzimba sibe sezingalweni.

Isikelo

Lo msebenzi ufana nokuvula nokuvala isikelo. Ivumela amafutha endaweni yengalo ukuba ancibilike ngokushesha.

• Yima uqonde futhi welule izingalo zakho ziqonde phambi kwakho.

• Yelulele eceleni, uyigcine iqondile. Bese ugcina ingalo yakho yesokudla phezu kwengalo yakho yesobunxele njengoba welulela phambili. 

• Yelule iqonde ezinhlangothini futhi bese uyiletha phambili, kulokhu ngengalo yakho yesobunxele phezu kwesokudla sakho.

• Lokhu kunyakaza kufanele kuphindwe okungenani izikhathi ezingu-20.

I-Triceps Dips

Lo msebenzi uphumelela kakhulu ekuqiniseni ngemuva kwezingalo.

• Hlala onqenqemeni lwesihlalo ngezandla zombili ubambe isitulo futhi izinyawo zakho zibheke izinyawo ezimbalwa ukusuka esihlalweni.

• Gcina imilenze yakho iqondile, sekela isisindo somzimba wakho ngezingalo zakho bese uslayida usuke esihlalweni.

• Phakamisa umzimba wakho emuva ngokucindezela imisipha engemuva kwezingalo zakho. 

• Yenza izikhathi ezingu-8 kuye kwezingu-9.

I-Triceps Cindezela

Lokhu kuwumsebenzi onconywayo wokuqinisa izingalo.

• Qala ngokuma noma ngokuhlala esihlalweni.

• Gcina umhlane wakho uqondile futhi uphakamise i-dumbbell ngaphezu kwekhanda lakho.

• Gobisa indololwane yakho ukuze isisindo sibe ngemuva kwekhanda lakho.

• Bese uqondisa indololwane yakho ukuze ubuyele endaweni yokuqala. 
• Phinda ukunyakaza izikhathi eziningana.

I-Biceps Curl

• Thatha i-dumbbell esandleni ngasinye futhi ume uqonde.

• Gcina izintende zakho zibheke phezulu, gobisa kancane izingalo zombili ngokuzigoba ezindololwaneni.

• Hlala kulesi sikhundla isekhondi elilodwa. Bese ubuyela kancane kancane endaweni yokuqala. 
• Phinda ukunyakaza izikhathi eziningana.

I-Dumbbell Lift

Lo msebenzi uqinisa izingalo, amahlombe kanye nomhlane.

• Yima uqonde izinyawo zakho ziqhelelene ngobubanzi bamahlombe. Gobela phambili okhalweni, ulethe i-torso yakho icishe ifane naphansi. Qhubekela phambili ngangokunokwenzeka.

• Bamba i-dumbbell esandleni ngasinye, gcina izingalo zakho ziqondile futhi ubheke phansi.

• Gcina izingalo zakho ziqondile, uziphakamise kancane kancane.

• Yima lapho izingalo zakho zilingana namahlombe akho.

• Yehlisa kancane izingalo zakho bese uphinda ukunyakaza.

Ukwelula Ingalo Nomlenze

Lo msebenzi welula umhlane futhi uqinisa izingalo nemilenze.

• Nweba ingalo yakho yesokudla phambili futhi ngesikhathi esifanayo umlenze wakho wesokunxele ubuyele emuva bese ugoba unyawo lwakho. Hlala kule ndawo imizuzwana emi-5.

• Buyela endaweni yokuqala futhi wenze ukunyakaza ngengalo yakho yesobunxele nomlenze wesokudla.

• Phinda ukunyakaza izikhathi eziyishumi noma eziyishumi nanhlanu.

Ukuzungezisa Ingalo Okulandelanayo

Lokhu kuvivinya kwengalo kusebenza ihlombe, isifuba, imisipha engenhla nomgogodla wesisu.

• Ngena endaweni yokusunduza futhi ulinganise umzimba wakho eminweni nasezinzwaneni zakho. 

• Gcoba izinyawo zakho ngokuhlukana kancane kunobubanzi behlombe.

• Gcina izinqulu zakho ziqondile, phakamisa isandla sakho sobunxele usisuse phansi bese ugobisa indololwane yakho yesokunxele emuva ukuze ulethe isandla sakho eduze kwehlombe lakho.

• Buyela endaweni yokuqala futhi wenze ukunyakaza okufanayo ngakwesokudla.

• Buyela endaweni yokuqala futhi. 
• Phinda ukunyakaza okungenani izikhathi eziyishumi.

I-Arm Lift

• Lala phansi ubheke phezulu futhi amadolo akho egobile. Yiba ne-dumbbell esandleni ngasinye. Gcina izandla zakho amayintshi ambalwa ukusuka phansi.

• Beka ingalo yakho yesokunxele esifubeni sakho ngenkathi uphakamisa ingalo yakho yesokudla phezulu.

• Buyela endaweni yokuqala bese uphinda ukunyakaza.

• Phinda ukunyakaza izikhathi ezingu-15 ngengalo yakho yesokudla nesobunxele.

Ungami Ngengalo

• Ngena endaweni yokuphusha phezulu.

• Beka sonke isisindo sakho emahlombe nasezinzwaneni zakho, ugcine izindololwane zakho phansi, ngaphansi kwamahlombe akho.

• Hlala kanje imizuzwana engu-20 bese uphefumula kancane.

• Beka amadolo akho phansi futhi uphumule imizuzwana engu-30.

• Yenza lo msebenzi izikhathi ezi-3 ngosuku ngenani lokuphindaphinda okungu-6.

Enye i-Biceps Curl

• Yima uqonde imilenze yakho ihlukaniseke ububanzi behlombe bese ubamba i-dumbbell esandleni esisodwa.

• Beka isandla sakho endololwaneni yenye ingalo bese uphakamisa ingalo ye-dumbbell uyisonge phezu kwekhanda lakho.

• Yenza okufanayo nangenye ingalo yakho. Qhubeka ushintshanisa izingalo ngesikhathi sokuzivocavoca.

• Yenza izikhathi ezingu-8 ngengalo ngayinye.

Kuthatha isikhathi esingakanani ukuthi amafutha engalweni ancibilike?

Ayikho impendulo eqondile yalo mbuzo, njengoba ihlukahluka kumuntu nomuntu, ukuqina kokuzivocavoca, inani lamafutha onawo, kanye nezinga lokuguquguquka komzimba. Ngokudla okulungile nohlelo lokuzivocavoca, ungabona umehluko phakathi nezinyanga ezimbalwa.