Indlela yokuphelisa amafutha ekhwapha ngokuzivocavoca?

Ukubetha iingalo eziphezulu kunye nommandla ojikeleze i-armpits ngokusebenzisa imithambo ethile iya kuqinisa imisipha. Kodwa ukulahlekelwa ngamafutha ekhwapha akufuneki kube kukuphakamisa nje ubunzima ngaphezulu.

Kukho ukungaqondi kakuhle ukuba sinokunciphisa amanqatha ukusuka kwindawo enye yomzimba ngokuthe ngqo. Le ngcamango idla ngokubizwa ngokuthi "ukunciphisa indawo." Uninzi lwamaphononongo lufumanise ukuba obu buchule abusebenzi. Inkqubo yoqeqesho lwe-12-iveki yokuchasana egxininise kwiingalo zokwandisa ukulahleka kwamafutha ngokubanzi, kunye nefuthe elincinci kwindawo ethile.

Indlela esebenzayo ngakumbi kukugxila ekulahlekeni kwesisindo ngokubanzi. Sinokukwenza oku ngokubandakanya i-cardio kunye nemithambo yokuqina kwisiqhelo. Ke ukuba sifuna ukunciphisa amanqatha ekhwapha, kuyacetyiswa ukuba sazise le mithambo ilandelayo.

Iingcebiso zokunciphisa amanqatha ekhwapha

Kukho iindlela ezimbalwa esinokunceda ukuphelisa okanye ukunciphisa ukubonakala kwamafutha angaphantsi kwamakhwapha. Umzekelo, kuyacetyiswa ukunciphisa umzimba ukunceda ukunciphisa amafutha angaphantsi kwamakhwapha kunye nokugcina amafutha emzimbeni wonke. Nangona kunokwenzeka ukuba la mafutha nawo aqokelelana kubantu abangenayo i-kilos engaphezulu.

Enye indlela yile ukwakha ubunzima bemisipha kudonga lwesifuba kunye neengalo eziphezulu. Amafutha e-armpit anokumelana nokusebenza, kubandakanywa ukuxhathisa okanye ukuqeqeshwa kobunzima ngokukodwa kuloo njongo. Ukwakha ubunzima be-muscle esifubeni kunye nokubethela iingalo eziphezulu kunokunceda ukuqinisa indawo, ukunciphisa ukubonakala kwamafutha e-underarm. Ukwakha izihlunu kutshisa iikhalori, ngoko kunceda ekunciphiseni ubunzima.

Ukuzivocavoca ukwenza ithoni yamakhwapha

Nantsi eyona ndlela yokuzivocavoca ejolise kwiingalo zakho eziphezulu, umva, isifuba kunye namagxa. Singakwazi ukudibanisa kunye neminye imisebenzi, kuquka imisebenzi ye-cardiovascular, kwiprogram epheleleyo yokuzivocavoca. Eminye yale mithambo ayifuni izixhobo zoqeqesho, ngelixa ezinye zisebenzisa izixhobo ezincinci.

Ukuphusha usenyuka

Lo msebenzi usebenza izihlunu ezininzi ngaxeshanye, kubandakanywa nezo zingalo zakho eziphezulu, amagxa kunye nesifuba.

1. Iqala emhlabeni. Misa izandla zakho ukuze zibe banzi kancinci kunamagxa akho.
2. Misa intloko yakho ukuze ijonge ngqo phantsi.
3. Yandisa iinyawo zakho emva kwakho ukuze ume kwiinzwane zakho.
4. Sebenzisa iingalo zakho ukuthoba umzimba wakho emhlabeni kwaye ubuyele phezulu.
5. Phinda amaxesha amaninzi.

Sinokwenza i-pushup eguquliweyo ngamadolo ethu emhlabeni endaweni yeenzwane zethu okanye ngokwenza i-pushup yokuma eludongeni.

ikati-inkomo

Le yindawo ye-yoga eyandisa umzimba kwaye igxile emqolo nasesifubeni. Njengesixhobo siya kufuna imathi. Ngumsebenzi onceda ukunciphisa amafutha ekhwapha xa ungena kwisiqhelo.

1. Hamba ngawo omane emethini. Izandla zakho kufuneka zibekwe phantsi kwamagxa akho kwaye amadolo akho kufuneka abe ngaphantsi kwezinqe zakho.
2. Exhale kwaye wandise umqolo kwi-arc (indawo yekati). Intloko kufuneka ithotywe ukuze ihambelane nomqolo.
3. Emva koko phefumlela umoya kwaye uvumele isisu sakho sehle njengoko "uphakamisa" isifuba sakho phezulu, kunye nomqolo wakho kunye nesisu sakho sigobile kwicala lomgangatho (indawo yenkomo).
4. Hambisa phakathi kwezi zikhundla zimbini ngelixa uthatha umoya onzulu, emva koko ukhuphe.
5. Phinda amaxesha amaninzi.

inja ejonge ezantsi

Inja ejonge ezantsi yindawo yeyoga egxile kwiingalo, umva, iimpundu, isinqe, kunye nemilenze. Siza kufuna imathi kunye netawuli.

1. Siza kuqala embindini wemethi, siguqe ngamadolo.
2. Emva koko siya kubeka izandla zethu phambi kwethu kwi-mat, ububanzi begxalaba ngaphandle, kwaye sihambe ezandleni nasemadolweni (kwakhona indawo yokuqala yenkomo yekati).
3. Singqiyame ezandleni zethu, siya kuyolula imilenze yethu ukuze sijiwulise kancinane isinqe sethu sisingise eluphahleni.
4. Siza kulungelelanisa iinyawo zethu kwaye sisasaze iinzwane zethu ukuze sizigcine sizinzile. Siya kuvumela ubunzima bubuyele ezinqeni nasemilenzeni, kunye nezandla.
5. Intloko kufuneka ihambelane nomqolo wakho othe ngqo. Siya kuba kwimilo kanxantathu.
6. Siza kubamba esi sikhundla imizuzu embalwa ukuba sinako kwaye kancinci siphume kwindawo sibuyisela umva iintshukumo ezidale iNja eJongene ezantsi.

Sinokuziva izandla zethu zityibilika kancinane njengoko sityhala i-yoga mat. Ukuba iintendelezo ezibilayo zinegalelo, ukuba netawuli encinci kufutshane kunokunceda.

cinezela i-triceps

I-triceps sisihlunu esikwingalo engaphezulu. Unokwenza lo msipha ngeendlela ezininzi. Enye kukucinezela i-triceps. Udinga ubunzima besandla okanye into elula njengetoti ukwenza lo msebenzi ekhaya.

1. Ngobunzima kwisandla ngasinye, siya kuhlala esitulweni kwaye siphakamise iingalo zethu ngaphezu kweentloko zethu.
2. Siya kugoba ii-elbows ukuze sithwale ubunzima ngokude emva kwentloko njengoko uluhlu lwentshukumo luvumela.
3. Siya kuphakamisa iintsimbi ngaphezulu kwentloko.
4. Siza kuqala ngokwenza uthotho lwe-10 ukuya kwi-15 uphindaphindo. Siza kuphumla malunga nemizuzwana ye-10 phakathi kochungechunge.

Ulwandiso lweeTriceps

Lo msebenzi ufana ne-triceps press, kodwa siyenza phantsi okanye kwibhentshi. Siya kufuna i-exercise mat okanye ibhentshi yobunzima, kunye neentsimbi zasimahla.

1. Siya kulala emqolo kwaye sithathe ubunzima bamahhala. Siza kubamba phezu kwegxalaba, ukuya kwicala lentloko. Siya kugoba i-elbow ukwenzela ukuba ingalo ibe ngama-degrees angama-90 kunye ne-elbow ebhekiselele kwisilingi.
2. Siya kwandisa ubunzima esandleni ukuya kwisilingi de ingalo ithe tye.
3. Emva koko, siya kuyibuyisela kwindawo esongiweyo kancinane. Siya kuwenza lo msebenzi amaxesha amaninzi kwaye siphinde ngenye ingalo.
4. Singasebenza ingalo enye ngexesha okanye senze le ntshukumo ngeengalo zombini ngexesha elinye.

Umshicileli wesifuba

Lo msebenzi usebenza iingalo, isifuba kunye namagxa. Kuya kufuneka ibhentshi yokuzilolonga kunye nezinye iintsimbi ezilingana esandleni ukwenza lo msebenzi. Siza kuqaphela ngokufanelekileyo indlela amafutha e-armpit ancitshiswa ngayo.

1. Siza kungqengqa sijonge phezulu etulweni.
2. Ukubamba ii-dumbbells, siya kuzisa i-elbows apho umzimba usebhentshini (kungekho ngaphantsi). Iingalo eziphezulu ziya kuba kwindawo efanayo kunye nomzimba wonke, ngelixa iingalo ezisezantsi ziya kujongana nesilingi.
3. Siza kuphakamisa iingalo ngokucothayo kwaye siphakamise iintsimbi de ingalo iphantse iqonde. Asiyi kuzitshixa iingqiniba.
4. Siza kuthatha imilinganiselo kwindawo yokuqala kunye neengalo ezigobileyo kwaye siya kuphinda.

I-bicep curl

Lo msebenzi unokwenziwa uhleli okanye ume ngeedumbbells ezimbini. Kukho noomatshini be-bicep curl kwiindawo ezininzi zokuzivocavoca, kodwa isikhundla sinokungavumeli ukuhamba kwendalo.

1. Siya kuphakama kwaye sibambe ubunzima obukhululekile kwisandla ngasinye ngeengalo zolulelwe kumgangatho.
2. Siya kugoba kancinane iingqiniba kwaye sizise iintsimbi emagxeni.
3. Siya kukhulula isikhundla kwaye sizise iintsimbi emhlabeni kwakhona.
4. Siza kugcina iingqiniba kunye nezihlahla zilungelelanisiwe kulo lonke ixesha lokuzilolonga.

Iimali ezibhankini

Lo msebenzi unokwenziwa phantse naphi na, ukusuka kumda wesofa ukuya kwibhentshi yokuzilolonga kwindawo yokuzivocavoca. Kwakhona, iyasebenza kakhulu ekususeni amafutha angaphantsi kwekhwapha.

1. Hlala ebhentshini kwaye ubeke izandla zakho ebhentshini ecaleni kwezinqe zakho.
2. Bamba umgca webhentshi ngezandla zakho kwibhentshi kunye neminwe emphethweni.
3. Hambisa umzimba wakho kwibhentshi ngamadolo akho aguqe kunye neenyawo kunye.
4. Yehlisa umzimba wakho ukuya emgangathweni, ugobe iingalo zakho de iingalo zakho ezingaphezulu zihambelana nomgangatho.
5. Sebenzisa iingalo zakho ukunyuka ngokukhawuleza ukusuka kule ndawo kwaye uphinde.

cinezela i-triceps

Apha siya kufuna kuphela umatshini wobunzima kunye ne-cable pulley okanye ibhendi yokumelana.

1. Phambi komatshini wentambo okanye apho sikhusele khona ibhendi yokumelana, siya kuma ngamadolo ethu agobile kancinci.
2. Siya kuthatha ikhebula okanye ibhendi yokumelana kwindawo yayo ephezulu.
3. Siya kutsala intambo okanye ibhanti ukuya emgangathweni ngeengqiniba emacaleni. Kufuneka siyitsale intambo de iingalo zandiswe ngokupheleleyo.
4. Siza kubuyela kwindawo yokuqala. Emva koko siya kuphinda.

Ndihleli phantsi ndibhexa

Lo msebenzi ufuna umatshini we-cable pulley kwaye usebenze umqolo wakho kunye neengalo.

1. Hlala kumatshini wentambo kwaye ubambe i-pulley ngobude beengalo.
2. Tsala intambo ukuya emzimbeni ngeengqiniba zisiya emacaleni omzimba de izandla zifike esifubeni.
3. Yima kancinci, emva koko uhambise iingalo zakho kwindawo yazo yokuqala.

Ukudibanisa i-cardio kunye ne-rowing motion, zama ukusebenzisa umatshini wokukhwela omileyo (ergometer). Ezi zixhaphakile kwiindawo zokujima kwaye zinokulunga ekhaya kuba zithatha indawo encinci kumatshini wokuzilolonga. Kufuneka silungiselele ukuphelisa amanqatha emakhwapheni.