Ukuzivocavoca umzimba kwamaminithi angama-30 amaminithi aphezulu

Lokhu kuvivinya kwemizuzu engu-XNUMX kuzokuqhumisa umhlane, amahlombe nesifuba futhi kuzokunikeza imisipha eqinile kangangokuthi uzofuna ukubukisa ngehembe elingenamikhono nganoma yisiphi isikhathi sonyaka!

About the Author: Kelly Davis

Imilenze emihle nezinqe eziyengayo zikude nendondo eyodwa engawinwa ngohlelo olupholile lokujima. UMichelle Obama, uCameron Diaz kanye noJessica Biel bangamanye amagama abesifazane basesidlangalaleni abanama-biceps anomona nama-delts aqinile.

Angidlali, ntokazi. Ukwakha umzimba okhangayo, onamandla futhi onempilo, udinga ukukhuphukela ezingeni eliphezulu lomzimba!

Ubuhle nemisipha

Kungumbono oyiphutha owandile wokuthi ukuqeqeshwa kwamandla emzimbeni ongaphezulu kubangela ukuthi abesifazane baphonse imisipha yesitayela sika-Arnold. Angeke kwenzeke lokho! Amahomoni abesifazane kanye nezici zomzimba kunquma amandla ethu kanye nokukhula kwemisipha, kanye nevolumu kanye nemingcele yezitho zomzimba. Awuyena owakha umzimba ochwepheshe futhi akudingeki ukhathazeke ngokufana naye.

Eqinisweni, umzimba wesifazane uqukethe cishe izikhathi eziyishumi i-testosterone encane kunomzimba wesilisa. Amantombazane anamazinga aphezulu e-testosterone, uma kuqhathaniswa nowesifazane ovamile, athola isisindo semisipha ngokushesha, kodwa bonke abesifazane bangakwazi ukuqeqesha iqolo, izingalo nesifuba ngaphandle kokwesaba ukuba yi-Hulk.

Ukuze uthuthukise umzimba wakho futhi udale isibalo sokugijima abesifazane abaningi abaphupha ngaso, udinga ukuthuthukisa imisipha yakho yangemuva, i-triceps, i-biceps nama-delts! Ngaphandle kwemisipha, izinzuzo zokuqeqeshwa kwamandla emzimbeni ongaphezulu zinkulu kakhulu. Nazi izizathu ezimbalwa zokuthi kungani kufanele ukufake ohlelweni lwakho lokuqeqesha.

1. Ukuqinisa izicubu zamathambo

I-Osteogenesis nokulungiswa kabusha kuyizinqubo umzimba ozivumelanisa ngazo nokushintsha kwemithwalo ngokushintsha ubukhulu, ukwakheka kwamathambo nokususa izicubu zethambo ezibuthakathaka noma ezilimele. Ukufinyela kwemisipha enamathele emathanjeni kuwukucindezeleka okwenza amathambo aguquke futhi abe namandla. Uma imisipha yakho iqina, kufanele aqine amathambo, okumele akwazi ukubhekana nokuncipha kwemisipha. Ukudweba amathambo kusiza ukuvimbela ukuphuka futhi kuvimbele ukukhula kwe-osteoporosis.

2. Izicubu ezixhumeneyo

Imisipha, imisipha, noqwanga yikona okubambe amathambo ethu ndawonye. Zibuthakathaka, lezi zinto ezixubene nezicubu zisengozini. Ukuzivocavoca umzimba okunamandla kuqinisa izicubu ezixhumeneyo ezindololwaneni, emahlombe, entanyeni, emgogodleni, ezihlakaleni nasezandleni ukuze kuthuthukiswe ukusebenza kwamalunga nokuzinza. Ukuvimbela ukulimala okuhle kakhulu.

Ukuzivocavoca umzimba okuphezulu kuqinisa izicubu ezixhumene nezindololwane, amahlombe, intamo, umgogodla, izihlakala, nezandla ukwenza ngcono ukusebenza ngokuhlanganyela nokuzinza

3. Ukukhula kwemisipha nokushiswa kwamafutha

Ukuqeqeshwa kwamandla kukhulisa isisindo somzimba omncane ngenkathi kunciphisa izitolo zamafutha omzimba. Ukuphakama kwesilinganiso sesisindo somzimba nezicubu ze-adipose, umzimba wakho uba namandla ngokwengeziwe. Emzimbeni one-metabolism esebenzayo, izinga le-basal metabolic liyakhuphuka, i-oxidation yamafutha iyashesha futhi ukusetshenziswa kwamandla ngendlela yama-calories kuyanda. Ngamanye amazwi, ushisa ama-calories namafutha amaningi ngokuthwala imisipha eminingi!

4. Ukuzethemba okwengeziwe, imiphumela ephakeme!

Uma ucabangela konke lokhu okungenhla, ukuthuthukiswa okuvumelanayo komzimba ongaphezulu kukhulisa ukuzethemba futhi kukubeke ku-Higher League. I-American Journal of Healthy Lifestyles ishicilele idatha ethakazelisayo. Ososayensi baphethe ngokuthi abesifazane abenza ukuqeqeshwa kwamandla kathathu ngeviki bathola ukuthuthukiswa okuphawulekayo kwesibalo uma kuqhathaniswa namantombazane azikhawulela ukuhamba kathathu ngesonto (nakuba ukuhamba kusengcono kunokuhlala endaweni yesihlanu usuku lonke). Umuzwa wamandla omuntu ugcwalisa kokubili umzimba nengqondo ngokuzethemba.

5. Izinzuzo eziningi nsuku zonke

Nakuba sijwayele ukuhlobanisa amandla nokunqoba kwezemidlalo, imisipha enamandla ezingalweni nangemuva izokwenza kube lula ukufeza imisebenzi eminingi yansuku zonke. Uzokwazi ukuhambisa ifenisha ngaphandle kosizo, udlulise wonke amaphakheji esitolo ngesikhathi esisodwa, uphakamise amabhokisi ngaphandle kobuhlungu beqolo nokunye okuningi! Ukuzwa amandla akho akuyona nje epholile, amandla akunika ukuzimela, ngoba ungakwazi ukubhekana kalula nemisebenzi eminingi yansuku zonke.

Uhlelo lokusebenza

Lokhu kuzivocavoca kuhlelwe kumgomo wokufa / webhentshi. Phambi kwakho, ukuze kuthi kungakapheli isonto, ama-flexors kanye ne-extensors bathole isabelo esilinganayo somthwalo.

Kulo msebenzi wokuhlukanisa, ama-flexible nama-extensors athola ingxenye elinganayo yomthwalo.

• Ngesikhathi Sokuzivocavoca A, uzokwenza ukunyakaza kokucindezela kwebhentshi esebenzisa imisipha yakho ye-pectoral njengamandla amakhulu okushayela. Ngasikhathi sinye, uzosebenza amahlombe akho, imisipha ye-trapezius kanye ne-triceps - bazosebenza njengeqembu lokusekela.

• Ngesikhathi Sokuzivocavoca B, wenza izivivinyo zokudonsa. Lokhu kunyakaza kuhilela inethiwekhi ebanzi yemisipha evala umhlane. Ezinye zifaka imisipha ye-trapezium ne-rhomboid yomhlane ongaphezulu, i-latissimus dorsi, nomgogodla we-erector, osuka entanyeni uye esifundeni se-lumbosacral. Kulezi zivivinyo, amaqembu amancane emisipha asebenza ngokubambisana nama-biceps.

Ngincoma ukwenza inkimbinkimbi ngayinye kanye ngesonto, ikhefu phakathi kokuzivocavoca yizinsuku ezingu-3-4. Zivocavoce ohlelweni oluhlongozwayo amaviki ama-4 kuya kwayisi-6, futhi ngezinsuku eziphakathi kokusebenza okuhlongozwayo, sebenzisa umzimba wakho ophansi.

Ukuzivocavoca u-A

Ukuzivocavoca B

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