Indlela Yokucula Izingalo ze-Flabby

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Umbuzo: Ngingazisho kanjani izingalo zami ezikhohlakele ngaphandle kokukhulisa imisipha enamandla?

A: Okokuqala, ungakhathazeki ngokuthola izingalo ezinkulu. "Abesifazane abanayo i-testosterone eyanele yokwakha izicubu eziningi," kusho u-Keli Roberts, umkhulumeli we-American Council on Exercise kanye nomphathi wokuqina weqembu e-Equinox Fitness Clubs e-Pasadena, e-Calif. "Empeleni kunzima kakhulu ukuthi abesifazane benze ube mkhulu."

Ukususa i-arm flab inqubo eyingxenye ezimbili: Udinga ukunciphisa amafutha ahlala phezu kwemisipha yakho ngokushisa ama-calories amaningi kunalawo owadlayo. "Hlola ukudla kwakho futhi uqiniseke ukuthi udala ukushoda kwekhalori," kusho uRoberts. (Ukuze uthole usizo lokuthola ukuthi mangaki amakholori okufanele uwadle ngosuku, vakashela ku-caloriecontrol.org.) Ngesikhathi esifanayo, udinga ukwenza ithoni yemisipha ngaphansi kwamafutha. "Isu elihle kakhulu ukusebenzisa imisipha yengalo yakho kusuka ezinhlobonhlobo zama-engeli ahlukene," kusho uRoberts. Isibonelo, kuma-triceps akho (imisipha yengalo engenhla yangemuva), yenza izivivinyo eziyisisekelo ezifana nokucindezela phansi kwe-triceps, ukukhahlela emuva kanye nokucindezela phezulu. Lokhu kuzoqinisekisa ukuthi ngayinye yamakhanda amathathu emisipha ye-triceps ithola ukufaneleka kwayo. Ungafunda izinhlobo ezahlukahlukene zama-triceps nama-biceps kumavidiyo, ezincwadini noma kumasayithi weWebhu noma kumqeqeshi ejimini. Ku-Shape.com uzothola ukuhamba okuyisisekelo kwezingalo zakho ezingaphezulu, nencwadi yethu Kwenze Kahle: Izivivinyo Ezinhle Kakhulu Zokuqopha Umzimba Ezingu-75 Zabesifazane kufaka phakathi ukusebenza kwezingalo eziyisikhombisa ($ 20; uku-oda, vakashela eShapeboutique.com noma ushayele ku-877-742-7337).

Noma ngabe yiziphi izivivinyo zamandla ozikhethayo, qiniseka ukuthi usebenzisa izinsimbi ezisindayo ezanele ukuthi imisipha yakho ikhathale ngemva kokuphindaphinda okuyisishiyagalombili kuya kwezingu-12. "Ukuphakamisa izinsimbi ezilula kakhulu wukuchitha isikhathi," kusho uRoberts. "Phakamisa isisindo esanele ukuze kuthi lapho kuphela isethi ngayinye, ungakwazi ukwenza enye i-rep." Yenza amasethi amathathu eziphindaphinda eziyisishiyagalombili kuya kweziyi-12, ingqikithi.

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