Ungawaqeda kanjani amafutha e-armpit ngokuzivocavoca?

Ukuqinisa izingalo ezingenhla kanye nendawo ezungeze amakhwapha ngokusebenzisa izivivinyo ezithile kuzoqinisa imisipha. Kodwa ukulahlekelwa amafutha ekhwapha akudingeki nje kube ukuphakamisa isisindo phezulu.

Kunombono oyiphutha wokuthi singanciphisa amafutha avela engxenyeni eyodwa yomzimba ngokuqondile. Lo mqondo uvame ukubizwa ngokuthi "ukunciphisa indawo." Ucwaningo oluningi luthole ukuthi le ndlela ayisebenzi. Uhlelo lokuqeqeshwa kokumelana namaviki angu-12 olugxile ezingalweni lwandise ukulahlekelwa kwamafutha okuphelele, okunomthelela omncane endaweni ethile.

Indlela ephumelela kakhulu ukugxila ekulahlekelweni kwesisindo esijwayelekile. Singakwenza lokhu ngokuhlanganisa izivivinyo ze-cardio namandla esimisweni. Ngakho-ke uma sifuna ukunciphisa amafutha e-armpit, kunconywa ukwethula izivivinyo ezilandelayo.

Amathiphu okunciphisa amafutha ekhwapha

Kunezindlela ezimbalwa esingasiza ngazo ukuqeda noma ukunciphisa ukubukeka kwamafutha angaphansi kwekhwapha. Ngokwesibonelo, kuyatuswa ulahlekelwe isisindo ukusiza ukunciphisa amafutha ekhwapha kanye nezitolo zamafutha emzimbeni wonke. Nakuba kungenzeka ukuthi la mafutha nawo aqongelela kubantu abangenawo ama-kilos angaphezulu.

Enye inqubo yile ukwakha imisipha yemisipha odongeni lwesifuba nasezingalweni ezingaphezulu. Amafutha e-armpit angakwazi ukumelana nokuzivocavoca, okuhlanganisa ukumelana noma ukuqeqeshwa kwesisindo ngokukhethekile ngaleyo njongo. Ukwakha imisipha esifubeni kanye nokuqinisa izingalo ezingenhla kungasiza ukuqinisa indawo, kunciphise ukubukeka kwamafutha angaphansi kwekhwapha. Ukwakha imisipha nakho kushisa ama-calories, ngakho kusiza ekunciphiseni isisindo.

Ukuzivocavoca ukuze kuzwakale amakhwapha

Nazi izivivinyo ezingcono kakhulu eziqondise izingalo zakho ezingaphezulu, iqolo, isifuba, namahlombe. Singazihlanganisa nezinye izivivinyo, okuhlanganisa imisebenzi yenhliziyo, ukuze sibe nohlelo oluphelele lokuzivocavoca. Ezinye zalezi zivivinyo azidingi izinto zokuqeqesha, kanti ezinye zisebenzisa amathuluzi amancane.

Okuhlafunwayo

Lo msebenzi usebenza imisipha eminingi ngesikhathi esisodwa, kuhlanganise naleyo esezingalweni zakho ezingenhla, amahlombe, nesifuba.

1. Iqala phansi. Misa izandla zakho ukuze zibe banzi kancane kunamahlombe akho.
2. Misa ikhanda lakho ukuze libheke phansi ngqo.
3. Nweba izinyawo zakho ngemuva kwakho ukuze ume ezinzwaneni zakho.
4. Sebenzisa izingalo zakho ukwehlisa umzimba wakho phansi bese ubuyela phezulu.
5. Phinda izikhathi eziningana.

Singenza i-pushup eguquliwe ngamadolo ethu phansi esikhundleni sezinzwane zethu noma ngokwenza i-pushup yokuma odongeni.

ikati-inkomo

Lena indawo ye-yoga eyandisa umzimba futhi igxile emhlane nasesifubeni. Njengesesekeli sizodinga umata. Ukuzivocavoca okusiza ukunciphisa amafutha ekhwapha uma ungena esimisweni.

1. Hamba ngezinyawo ezine emethini. Izandla zakho kufanele zibekwe ngezansi kwamahlombe akho futhi amadolo akho abe ngaphansi kwezinqulu zakho.
2. Exhale futhi wandise umgogodla ku-arc (indawo yekati). Ikhanda kufanele litshekiswe phansi ukuze lihambisane nomgogodla.
3. Bese udonsa umoya bese uvumela isisu sakho sehle njengoba "uphakamisa" isifuba sakho phezulu, umgogodla wakho nesisu sakho sigobe sibheke phansi (indawo yenkomo).
4. Hamba phakathi kwalezi zindawo ezimbili ngenkathi udonsa umoya kakhulu, bese ukhipha umoya.
5. Phinda izikhathi eziningana.

inja ebheke phansi

Inja ebheke phansi iyindawo ye-yoga egxile ezingalweni, emuva, ezinqeni, ezinqulwini nasemilenzeni. Sizodinga umata nethawula.

1. Sizoqala enkabeni ye-mat, siguqe ngamadolo.
2. Sizobe sesibeka izandla zethu phambi kwethu kumata, ububanzi behlombe ngokuhlukana, bese sihamba ezandleni nasemadolweni (futhi indawo yokuqala yekati-inkomo).
3. Sincike ezandleni zethu, sizokwelula imilenze yethu ukushwiba kancane izinqe zethu sibheke ophahleni.
4. Sizoqondanisa izinyawo zethu futhi sivule izinzwane zethu ukuze sisize sihlale sizinzile. Sizovumela isisindo sibuyele ezinqulwini nasemilenzeni, kanye nasezandleni.
5. Ikhanda kufanele lihambisane nomhlane wakho oqondile. Sizoba sesimweni sikanxantathu.
6. Sizobamba lesi sikhundla imizuzu embalwa uma singakwazi futhi ukuphuma kancane endaweni sihlehlisa ukunyakaza okudale Inja Ebheke Phansi.

Singase sizwe izandla zethu zishelela kancane njengoba siphusha umata we-yoga. Uma izintende zezandla ezijulukile ziba negalelo, ukuba nethawula elincane eduze kungasiza.

cindezela i-triceps

I-triceps ingumsipha osengalweni engenhla. Ungakwazi ukuphina lesi sisipha ngezindlela eziningi. Enye ingomshini wokucindezela i-triceps. Udinga isisindo sesandla noma into elula njengethini ukwenza lo msebenzi ekhaya.

1. Ngesisindo esandleni ngasinye, sizohlala esihlalweni futhi siphakamise izingalo zethu ngaphezu kwamakhanda ethu.
2. Sizogoba izindololwane ukuze sithwale isisindo kude le ngemuva kwekhanda njengoba uhla lokunyakaza luvumela.
3. Sizophakamisa izisindo ngaphezu kwekhanda.
4. Sizoqala ngokwenza uchungechunge olubili lwezimpinda eziyi-10 kuye kweziyi-15. Sizophumula cishe imizuzwana eyi-10 phakathi kochungechunge.

Isandiso seTriceps

Lo msebenzi ufana nomshini wokunyathelisa we-triceps, kodwa siwenza phansi noma ebhentshini. Sizodinga umata wokuzivocavoca noma ibhentshi lesisindo, nezisindo zamahhala.

1. Sizolala ngomhlane futhi sithathe isisindo samahhala. Sizoyibamba phezu kwehlombe, eceleni kwekhanda. Sizogoba indololwane ukuze ingalo ibe ngama-degree angama-90 indololwane ibheke ophahleni.
2. Sizokwelula isisindo esandleni siye ophahleni kuze kube ingalo iqondile.
3. Khona-ke, sizoyibuyisela endaweni egoqiwe kancane kancane. Sizokwenza lo msebenzi izikhathi eziningana bese siphinda ngenye ingalo.
4. Singasebenza ingalo eyodwa ngesikhathi noma senze lokhu kunyakaza ngazo zombili izingalo ngesikhathi esisodwa.

Ukucindezela kwesifuba

Lo msebenzi usebenza izingalo, isifuba namahlombe. Sizodinga ibhentshi lokuzivocavoca kanye nezinsimbi ezithile ezilingana esandleni ukuze senze lo msebenzi. Sizoqaphela ngokuphumelelayo ukuthi amafutha e-armpit ancishiswa kanjani.

1. Sizolala sibheke phezulu ebhentshini.
2. Sibambe ama-dumbbells, sizoletha izindololwane lapho umzimba usebhentshini (hhayi phansi). Izingalo ezingenhla zizoba sesimweni esifanayo nomzimba wonke, kuyilapho izingalo ezingezansi zizobe zibheke ophahleni.
3. Sizophakamisa izingalo kancane kancane futhi siphakamise izisindo kuze kube yilapho ingalo icishe iqonde. Ngeke sikhiye izindololwane.
4. Sizothatha izisindo endaweni yokuqala ngezingalo ezigobile futhi sizophinda.

I-Bicep Curl

Lo msebenzi ungenziwa uhlezi noma umile ngama-dumbbells amabili. Kukhona nemishini ye-bicep curl ezindaweni eziningi zokuzivocavoca, kodwa isikhundla singase singakuvumeli ukunyakaza okungokwemvelo kakhulu.

1. Sizosukuma sibambe isisindo samahhala esandleni ngasinye izingalo zelulelwe phansi.
2. Sizogoba kancane izindololwane bese silethe izisindo emahlombe.
3. Sizokhulula isikhundla bese silethe izisindo phansi futhi.
4. Sizogcina izindololwane nezihlakala ziqondile kulo lonke umsebenzi.

Izimali emabhange

Lokhu kuvivinya umzimba kungenziwa cishe noma yikuphi, kusukela emaphethelweni kasofa kuya ebhentshini lokuzivocavoca ejimini. Futhi, iphumelela kakhulu ekususeni amafutha angaphansi kwekhwapha.

1. Hlala ebhentshini futhi ubeke izandla zakho ebhentshini eliseduze nezinqulu zakho.
2. Bamba unqenqema lwebhentshi izintende zezandla zakho ebhentshini neminwe onqenqemeni.
3. Hambisa umzimba wakho ebhentshini amadolo akho egobile nezinyawo ndawonye.
4. Yehlisa umzimba wakho phansi, ugobe izingalo zakho kuze kube yilapho izingalo zakho ezingenhla zihambisana nephansi.
5. Sebenzisa izingalo zakho ukuze ukhuphuke kancane usuka kule ndawo bese uphinda.

cindezela i-triceps

Lapha sizodinga kuphela umshini wesisindo nge-pulley yekhebula noma ibhande lokumelana.

1. Ngaphambi komshini wekhebula noma lapho sivikele khona ibhande lokumelana, sizosukuma amadolo ethu agobe kancane.
2. Sizothatha ikhebula noma ibhande lokumelana endaweni yalo ephakeme kakhulu.
3. Sizodonsa ikhebula noma ibhande libheke phansi ngezindololwane emaceleni. Kumelwe sidonse ikhebula kuze kube yilapho izingalo sezinwetshwe ngokugcwele.
4. Sizobuyela endaweni yokuqala. Bese sizophinda.

Uhleli phansi

Lo msebenzi udinga umshini we-cable pulley futhi usebenza umhlane nezingalo zakho.

1. Hlala emshinini wekhebula futhi ubambe i-pulley ubude bezingalo.
2. Donsela intambo emzimbeni izindololwane zinyakaze emaceleni omzimba kuze kube yilapho izandla zifika esifubeni.
3. Yima kancane, bese ubuyisela izingalo zakho endaweni yazo yasekuqaleni.

Ukuhlanganisa i-cardio nokunyakaza kokugwedla, zama ukusebenzisa umshini wokugwedla omile (ergometer). Lezi zivamile ezindaweni zokuzivocavoca futhi zingaba zinhle ekhaya njengoba zithatha indawo encane yomshini wokuzivocavoca. Kumele silungiselele ukuqeda amafutha emakhwapheni.