Nginganciphisa Kanjani Isisindo Esifuba Sami?

-Delile

• Ungasusa kanjani amafutha wesifuba
• Ungakwakha kanjani ukushoda kwekhalori
• Ukuzivocavoca kwesisindo esifubeni
• Ukujima
• Ukucindezela kwebhentshi
• Ukuwela ikhebula
• UDumbbell udonsela phambili
• UCardio
• Yini ebangela amafutha esifuba kwabesilisa (man boobs)
• Ulahlekelwa kanjani amafutha esifuba kwabesifazane
• Ukudla okudlela endlini

Ukubuka konke

Ukukhomba amafutha esifubeni kungaba yinselele.Kepha ngokuzivocavoca okuhlosiwe, uhlelo lokudla, nokubekezela okuncane, kungenzeka ukuthi ususe amadiphozi anenkani esifubeni sakho.

Ungasusa kanjani amafutha wesifuba

Isinyathelo sokuqala sokususa amafutha esifuba ngokweqile ukuqonda ukuthi ukulahleka kwamafutha kusebenza kanjani ngokuphelele. Ayikho indlela yokukhomba amafutha esifubeni ngaphandle kokulahla amafutha kuwo wonke umzimba wakho.

I- "Forbes equation" ithi ukuze ulahlekelwe yikhilogremu elilodwa lamafutha, udinga ukusebenzisa ukuvinjelwa noma ukuvinjelwa ekudleni.

Njengoba iningi labantu lisebenzisa amakhalori aphakathi kuka-1,800 no-3,000 ngosuku, umgomo kufanele kube ukusebenza ngokushoda kwekhalori elincane usuku ngalunye. Isibonelo, kufanele uzame ukusebenzisa phakathi kwama-calories angaphezu kwama-500 kuya kwangu-800 ngosuku kunalokhu okudlayo.

Ngokushoda kwamakhalori angama-500 usuku ngalunye, uzokwazi ukwehlisa ngokwezibalo iphawundi elilodwa ngesonto. Uma uyigcina, ungalahlekelwa amakhilogremu ayi-10 emavikini ayishumi. Abantu abanempumelelo enkulu ekwehliseni isisindo futhi basigcine sinciphisa isisindo kancane kepha ngokuqinile, futhi bathathe indlela yokuphila enempilo esikhundleni sokusebenzisa ukudla okuphahlazeka.

Ungakwakha kanjani ukushoda kwekhalori

Ukunciphisa ukudla kwakho okunamafutha nama-carbohydrate ukudala ukusilela kwekhalori. Ukuqeqeshwa kwesisindo kuhlanganiswe ne-high-intension cardio kungenye.

Ukulandela ngomkhondo amakhalori akho usebenzisa uhlelo lokusebenza noma incwajana yokubhalela kuyindlela enhle yokuqala ukuthola isilinganiso sokudla kwakho kwansuku zonke kwekhalori. Uhlelo lokusebenza noma iwebhusayithi ingakutshela ukuthi mangaki amakhalori asezidlweni eziningi ezahlukahlukene ukukusiza ukulandelela lokho.

Uma usunezibalo ezithatha izinsuku ezintathu zokudla kwakho okujwayelekile, hlanganisa ama-calories bese uhlukanisa ngenani lezinsuku ozirekhodile ukuthola i-caloric oyidla nsuku zonke. Uma uhlome ngalolo lwazi, ungathola ukuthi ukudla kwakho kufanele kukhawulelwe kangakanani ukuze wehlise isisindo.

Uma usebenza ihora lonke ejimini, ungashisa ama-calories angama-400 noma ngaphezulu usebenzisa inhlanganisela yokuqina okukhulu kwe-cardio nokuqeqeshwa kwesisindo. Uma ukhawulela ukudla kwakho ikhalori ngalolo suku ngama-calories angu-600 ngaphansi kwesilinganiso sakho, cishe uyingxenye yesithathu yendlela yokulahlekelwa iphawundi elilodwa.

Ukuzivocavoca kwesisindo esifubeni

Lezi zivivinyo ngokwazo ngeke ziqede amafutha esifuba, kodwa angakwazi ukukhipha futhi aqinise indawo yesifuba sakho.

Ukujima

I-pushup yakudala iyindlela enhle yokuqala ukukhomba esifubeni nasemzimbeni ongaphezulu.

Qala endaweni yepulangwe, welule izingalo zakho ngaphansi komzimba wakho wonke nezinyawo zakho zihlukaniswe ububanzi.

Zithobe kancane phansi, ugcine izingalo zakho zisondele emzimbeni wakho ngangokunokwenzeka njengoba usondele phansi.

Cindezela phezulu ukuze ubuyisele umzimba wakho endaweni yakho yokuqala. Phinda kaningi ngangokunokwenzeka bese uzama ukwandisa inani lama-pushups owenzayo kusethi ngayinye isikhathi ngasinye lapho wenza lo msebenzi.

Ukucindezela kwebhentshi

Lapho uqala isisindo sokucindezela ibhentshi, qala ngesisindo esiphansi bese kuthi othile akubone ukuze aqiniseke ukuthi awulahli ibha futhi uzilimaze.

Qala ngokulala ngomhlane wakho phansi ebhentshini kanye nebha ezingeni leso ngaphezu kwakho. Bamba ibha ebangeni lehlombe. Donsela amahlombe akho ehlombe ndawonye bese ugoba umhlane wakho ngaphambi kokuzama ukuphakamisa ibha.

Phakamisa ibha ngobumnene kusuka kurack. Thatha umoya ojulile ngaphambi kokuba wehlise ibha uye esifubeni sakho, ugcine izindololwane zakho zingama-degree angama-45 njengoba ibha yehla.

Lapho ibha isithinte umzimba wakho, yiphakamise kancane.

Ukuwela ikhebula

Ukuzivocavoca kwentambo kusiza ukukhipha imisipha ezungeze isifuba sakho nangaphansi kwezingalo zakho.

Qala ngokusetha ama-pulleys ngaphezu kwekhanda lakho. Setha ukumelana nesisindo phansi ekuqaleni futhi uhlose ukwenza ama-reps amaningi ngangokunokwenzeka.

Umile ufulathele umshini ngesikwele sakho sezinqe, kancane kancane dweba zombili izigaxa zakho. Uma ukwazi, letha yonke indlela phambili kuze kube yilapho izingalo zakho ziwela zingene ku-X shape. Phinda izikhathi eziningi ngangokunokwenzeka, ukhuphule kancane inani lesisindo njengoba ukhula ngokunethezeka.

UDumbbell udonsela phambili

Lokhu kuvivinya kwenziwa ngenkathi ulele phansi ebhentshini lokuzivocavoca. Ukubamba i-dumbbell ukuze elinye lamacala ezinesisindo abhekane nawe, lisibambe liqonde phezu kwesifuba sakho ngobude bezingalo. Kungcono ukuyibamba ngohlangothi oluphambene nesisindo, izithupha zakho zigoqwe kuzungeze ibha, ukugcina isisindo singaweli phezu kwakho.

Yehlisa kancane i-dumbbell emuva ekhanda lakho naphansi. Zama ukugcina izingalo zakho ziqonde sonke isikhathi wehlisa i-dumbbell.

Uma uqala ukuzama lo msebenzi, qiniseka ukusebenzisa i-dumbbell enesisindo esincane ukuze uzizwe ngalokho okwenzayo. Okufanelekile, kube nomuntu okubonayo ngenkathi wenza lo msebenzi ukuze uqiniseke ukuthi i-dumbbell ibanjwe ngokuphepha nangendlela efanele.

UCardio

Ukuzivocavoca umzimba njalo kuzosiza ukushisa amakhalori akho nokuqhuma kwamafutha emzimbeni wakho wonke. I-Cardio yezinketho zokwehlisa isisindo zifaka:

• isitebhisi
• okweqanda
• ukugijimela ngaphandle ngejubane elilinganisiwe
• intambo egxumayo
• ukuhamba ngebhayisikili

Ukuze uthole imiphumela emihle, zama ukulingana imizuzu engama-20 kuye kwengama-40 ye-cardio ngosuku, okungenani amahlandla ama-4 ngeviki.

Yini ebangela amafutha esifuba kwabesilisa (man boobs)

Ukufakwa kwamafutha ngokweqile esifubeni sakho kungabangelwa izakhi zofuzo ezilula: umzimba wawo wonke umuntu umiswe ngokuhlukile, futhi sonke sithwala amafutha ezingxenyeni ezihlukene zomzimba wethu.

Lokho kuthiwa, kwesinye isikhathi amafutha esifuba ngokweqile emadodeni abangelwa amazinga aphansi e-testosterone (abizwa nge-gynecomastia). Lokhu kubangela ukuvuvukala okuhle kwezicubu zakho zesifuba. Ayifaki impilo yakho engcupheni, noma ngabe ingazizwa ingakhululekile.

Ucwaningo oluthile lilinganisela ukuthi amaphesenti angama-30 wamadoda azobhekana ne-gynecomastia esikhathini sokuphila kwawo. Amaphuzu wokuphila ajwayelekile ukuzwa i-gynecomastia yasebuntwaneni, ukuthomba, futhi aphakathi kweminyaka engama-50 nengama-80.

Imithi ethile ingadala i-gynecomastia njengomphumela wecala. Lokhu kufaka phakathi:

• ama-antibiotic
• imishanguzo yokulwa nokukhathazeka
• steroids, imishanguzo
• umuthi wesilonda
• ukwelashwa komdlavuza

Ulahlekelwa kanjani amafutha esifuba kwabesifazane

Kwabesifazane abazama ukulahlekelwa amafutha esifuba, imithetho eminingi efanayo isasebenza. Ukulahlekelwa amafutha endaweni eyodwa yomzimba wakho ngaphandle kokulahlekelwa ngamafutha jikelele akunakwenzeka.

Ukuqondisa isifuba sakho ngokuzivocavoca kwe-toning okukhulunywe ngenhla, ngenkathi futhi kugwema amafutha nama-carbohydrate, kungasebenza ukunciphisa amafutha ngendlela enempilo.

Ukudla okudlela endlini

Ukuphulukiswa kwamafutha endaweni yesifuba sakho kungabonakala kunzima, kepha inhlanganisela elungile yokudla, umsebenzi, nokuvivinya umzimba kungenza ukuthi kwenzeke.

Uma ukhathazekile ngesisindo sakho, noma uma ukubukeka kwakho kukwenza uzenyeze, khuluma nodokotela. Bangakunika izeluleko ezenzelwe isigaba sakho sempilo.