Kungani imilenze yakho iminyene, njengemilenze yendlovu?

Abantu abaningi banomuzwa wokuthi imilenze iminyene ngenxa yokuthi imisipha ithuthuke kakhulu, okungukuthi, ngoba ihamba njalo nsuku zonke, noma igqoke izithende eziphakeme, okuholela ekuthuthukisweni kwemisipha yemilenze, ezoba mfushane futhi ibe mifushane.
Ngakho-ke, ngokuyisisekelo i-80% yamantombazane ayikuthandi ukuqeqeshwa kwamandla, ukwesaba ukuqeqeshwa kwamandla, ngoba bacabanga ukuthi umzimba unamandla futhi okuqukethwe kwemisipha kuhlobene.Kodwa lokho akulona iqiniso.

Isizathu sokuthi kungani imilenze izoba mkhulu akukona ukuthi imisipha ithuthukiswa, kodwa ngoba amafutha emilenzeni angaphezulu.Umthamo wamafutha ucishe ube mkhulu ngokuphindwe kane kunowemisipha.Ukuhlala isikhathi eside kuzoholela ekuqoqweni kwamafutha, hhayi ngenxa yobuningi bemisipha.
Ngaphezu kwalokho, izicubu zamantombazane zinzima ukuzijwayeza, ngisho nabafana bafuna ukuthuthukisa amathanga athuthukile kunzima kakhulu, futhi i-testosterone emzimbeni wamantombazane i-1/20 kuphela yabafana, futhi ubunzima bokuthuthukisa imisipha bungaphezulu. izikhathi ezingaphezu kuka-20 ezabafana.Ungahlali ucabanga ukuthi lokho okucabangayo kulungile, futhi funda kabanzi mayelana nengqondo evamile yokufaneleka ukuze ungamoshi umlingani wakho.

Ukubonakala kwemilenze yendlovu kubangelwa izizathu eziningi, okuvame kakhulu ukuthi ukudla ngokweqile kuholela emakhalori aphezulu, futhi bathanda ukuhlala isikhathi eside futhi bangazivocavoca, okuzoholela ekubukeni kwemilenze yendlovu.
Ngakho-ke, kusukela kulezi zizathu ezimbili, singenza intuthuko ngenxa yalezi zizathu ezimbili, ukuze imilenze yethu yendlovu ikwazi ukunciphisa futhi ibe yimilenze emide.
Iphuzu lokuqala ukubhekana nenkinga yama-calories amaningi
Kusukela ekudleni ukulawula ukudla kwama-calories, ekudleni okulula, ukuyeka konke ukudla okunekhalori ephezulu, udle izithelo nemifino eningi nokudla okunamaprotheni amaningi, ukuze umzimba wabo uthuthukiswe, unciphise ukudla kwekhalori ngesikhathi esifanayo, kodwa futhi ukusheshisa ukuncishiswa kwamafutha ashisa amafutha.
Ngaphezu kwalokho, kufanele uyeke izinto ezimnandi ovame ukuthanda ukuzidla, ikakhulukazi amantombazane, angenakuphikiswa izinto ezimnandi.Nakuba ukudla okumnandi kumnandi, kodwa izinga lokudla okumnandi ekushiseni liphezulu kakhulu, kodwa futhi liholela ekugugeni okusheshayo kwe-oxidative yomzimba womuntu, ngakho-ke, ushukela uyinto encane okufanele siyenze.

Iphuzu lesibili limayelana nokuhlala isikhathi eside
Sonke asizihlaleli ezimpilweni zethu ngenxa yomsebenzi nesikole, kodwa ngeke sikushintshe lokho.Kodwa-ke, singazibekela isikhathi sokunciphisa amathuba okuhlala isikhathi eside, njengokuvuka nokuma imizuzu engu-10-15 ngemva kokungenzi ihora, ukukhulula ingcindezi yokuhlala emgogodleni.Singasebenzisa futhi isikhathi sokuya endlini yangasese, isikhathi sokuthela amanzi ekamelweni letiye, ukuma ukuze unciphise umthelela wokuhlala isikhathi eside emzimbeni, lapho uhlezi, ungenza futhi i-tiptoe eyengeziwe, futhi ekugcineni. singasebenzisa isikhathi sangemva komsebenzi ukuthuthukisa ukuzivocavoca kwabo.
Ngaphezu kwalokho, into ebaluleke kakhulu empilweni yethu ukuzivocavoca, isibonelo, ungagcizelela izinsuku ezingaphezu kwezingu-4 ngesonto lokuzivocavoca, ugcine ihora eli-1 isikhathi ngasinye, ngeke ube namafutha (ngaphansi kwesisekelo sokulawula ukudla. ).

Ngokwehlisa izinga lamafutha omzimba wakho ngokusebenzisa amaphuzu amabili angenhla, izinga lamafutha omlenze wakho lizokwehla, futhi imilenze yakho yendlovu iyohlala kude nawe.Kodwa-ke, imilenze emide ayimincane, kodwa yenza ukuzijwayeza.Udinga ukuqinisa imilenze yakho ukuze ibe sesimweni ukuze ube nezinqulu ezinhle nemilenze emide.
Okulandelayo yiqembu le-home lean lean liphakamisa isenzo se-hip, ukuze ukwazi ukunciphisa phansi ekhaya, usebenzise imilenze yakho emide, unamathele enyangeni kamuva, ukuze imilenze yakho emide ibonakale.
1, iphaphu eseceleni (kwesokunxele nakwesokudla izikhathi eziyi-10, phinda amasethi ama-3)

2. Phakamisa idolo elingemuva endaweni yokuguqa (izikhathi eziyi-10 ohlangothini lwesobunxele nakwesokudla, phinda amasethi ama-3)

3. Phakamisa imilenze ngemva kokuguqa (izikhathi ezingu-10 kwesokunxele nakwesokudla, phinda amasethi angu-3)

4. Ukuphakamisa umlenze ngemva kokuguqa (izikhathi ezingu-10 kwesokunxele nakwesokudla, phinda amasethi angu-3)

5. Izikwele (15 eziphindaphindayo, 3 amasethi)

6. Ibhuloho le-Hip (izimpinda eziyi-15, amasethi ama-3)

7, ukuphakamisa umlenze ophansi (izikhathi eziyi-16-20, phinda amasethi ama-3)

8, i-lunge squat (kwesokunxele nakwesokudla izikhathi ezingu-15, phinda amasethi angu-3)

9. Phakamisa imilenze yakho ngemva kokusunduza (izikhathi ezingu-15 ohlangothini ngalunye namasethi angu-3 ezimpinda)