Ukuba nama-engeli achaziwe kubalulekile kunoma ubani ofuna ukugcina umumo womzimba olinganiselayo futhi olinganayo.Akugcini nje ngokuthuthukisa ubuhle bomzimba kodwa futhi kubonisa izinga eliphezulu lokufaneleka nokuziphatha.Kungakhathaliseki ukuthi ungumdlali okhokhelwayo, umakhi womzimba, noma ufuna nje ukuthuthukisa ukubukeka kwakho konke, ukuba nama-engeli achaziwe kufanele kube yinto ehamba phambili.
Enye yezindawo eziyinhloko zokuphishekela ama-engeli achaziwe imisipha yakho yesisu.I-six-pack efiselekayo iyisibonelo sesisu esikhonjiwe.Ukufeza lokhu kudinga inhlanganisela yokudla okuqinile kanye nokuzivocavoca okuhlosiwe okuqinisa imisipha yakho eyinhloko.Amapulangwe, ama-sit-ups, nokuphakanyiswa kwemilenze ezinye zezibonelo zokuzivocavoca okusiza ukuqopha imisipha yakho yesisu futhi udale ama-engeli achaziwe.
Enye indawo lapho ama-angles acacile adlala indima ebalulekile amahlombe.Amahlombe abanzi, acwebile anikeza inkohliso yokhalo oluncane, okudala ukubukeka komzimba okuphezulu okulinganiselayo.Ukucindezela amahlombe, ukuphakamisa uhlangothi, kanye nemigqa eqondile ezinye izivivinyo eziqondise imisipha yehlombe futhi zisize ukudala ama-engeli achaziwe.Ukwengeza, ukuhlanganisa ukuvivinya umzimba okuqinisa imisipha yakho yangemuva engenhla, njengemigqa nokudonsa, kungaqhubeza ukugqamisa i-angle yakho yehlombe futhi kuthuthukise ukuma kwakho konke.
Ama-engeli aqondile awakhawulelwe emisipha yesisu nehlombe.Zingatholakala nakwezinye izingxenye zomzimba ezihlukahlukene, njengezingalo nemilenze.Ama-biceps aqoshiwe kanye ne-triceps kudala ukubukeka okubukeka kahle, ikakhulukazi uma kugobile, kubonisa ama-engeli achaziwe kanye nokuhlukaniswa kwemisipha.Ama-arm curls, ama-tricep dip, nama-push-ups zonke ziyizibonelo zokuzivocavoca ezingasiza ukuthobisa le misipha futhi kufinyelele i-engeli oyifunayo.
Ngokufanayo, ama-engeli aqoshiwe emilenze afaka isandla ekubukekeni kwezemidlalo jikelele.Ukuzivocavoca okufana nama-squats, amaphaphu, nokuphakamisa inkonyane kungasiza ukuqinisa ama-quadriceps akho, ama-hamstrings, nemisipha yethole, kudale incazelo kanye nencazelo yemisipha.Ukuzivocavoca umzimba ophansi akugcini nje ukuthuthukisa ukukhanga kobuhle, kodwa futhi kuthuthukisa amandla okusebenza nokuhamba.
Ukuze uthole ama-engeli achaziwe kunoma yiliphi iqembu lemisipha, kubalulekile ukulandela isimiso sokufaneleka esiphelele esihlanganisa ukuqeqeshwa ukumelana nokuzivocavoca kwenhliziyo nemithambo yegazi.Ukuqeqeshwa kokumelana kusiza ukuqinisa imisipha nokudala lawo ma-engeli, kuyilapho ukuvivinya umzimba kwenhliziyo kusiza ukushisa amafutha amaningi futhi kuthuthukise incazelo yemisipha iyonke.
Ngaphezu kokuzivocavoca umzimba, ukudla okunomsoco nakho kudlala indima ebalulekile ekutholeni ama-engeli acacile.Ukudla okunomsoco okunamaprotheni anele, ama-carbohydrates, namafutha anempilo kunikeza izakhi ezidingekayo zokuthuthukiswa nokulungisa imisipha.Kubalulekile ukugcina ibhalansi ye-caloric ukuze uqiniseke ukuthi umzimba wakho uthola amandla anele okusekela ukuvivinya umzimba, kodwa ungadali amafutha amaningi emzimbeni.
Sekukonke, ukuba nama-engeli acacile kuyimfanelo efiselekayo kunoma ubani ofuna ukuthuthukisa umzimba wakhe.Kungakhathaliseki ukuthi imisipha yakho yesisu, amahlombe, izingalo, noma imilenze, inhlanganisela yokuzivocavoca okuqondisiwe, ukudla okunomsoco, nokuzibophezela ohlelweni lokufaneleka oluphelele kubalulekile.Nakuba ukuzuza ama-engeli achaziwe kungase kuthathe isikhathi nomzamo, inzuzo ekuthuthukisweni kobuhle kanye nempilo iyonke kuwufanele.Ngakho-ke qala ukuhlanganisa izivivinyo eziqondise amaqembu athile emisipha futhi wamukele uhambo lokufinyelela lawo ma-engeli achaziwe.
Isikhathi sokuthumela: Oct-21-2023