Yahlukana namanqatha esisu ngezi mithambo

Yahlukana namanqatha esisu ngezi mithambo

Amafutha ajikeleze isisu awona mafutha amabi kakhulu ukujongana nawo, kuba anenkani kwaye ayishukumi ngokulula. Ukwanda kwamafutha esiswini kunye namafutha e-visceral ajikeleze izitho zangaphakathi zomzimba womntu zinokulimaza impilo kwaye zikhokelela kwiimeko ezifana nesifo sikashukela, iingxaki zesibindi kunye nesifo senhliziyo.

Ukunqanda iingxaki kunye nokunceda ukunciphisa amafutha esiswini, i-HealthShots yafikelela kwi-global fitness guru u-Aminder Singh, onike la macebiso alandelayo:

1. Zibekele usukelo olucacileyo

Inyathelo lokuqala liya kuba kukumisela injongo ecacileyo yamafutha athile ofuna ukuwasusa kunye nokukhuthaza ukwenza njalo. Umzekelo, ukuba ufuna ukunciphisa ubukhulu bendawo yesisu sakho okanye isisu esiswini, kufuneka uqonde ukuba kutheni ufuna, okuya kukunceda ufezekise iinjongo zakho.

2. Ukuqeqeshwa kwemisipha emikhulu

Kuya kuba luncedo ukugxila xa usebenzisa kumaqela amakhulu emisipha, njengoko kuya kunceda ukutshisa iikhalori ezininzi. Unokwenza i-squats, i-deadlifts, ucinezele isifuba, ukuphakamisa umlenze kunye neminye imithambo edibeneyo esebenza izihlunu ezinkulu.

Kolu didi lokuzilolonga, nokuba awuziqeqeshi izihlunu zesisu, kuya kunceda ukunciphisa amanqatha aqokelelwe malunga nesisu. Uqeqesho lwesisu lubalulekile ekuphuhliseni izihlunu ezingundoqo nangona zingatshisi iikhalori.

3. Ukunciphisa iikhalori

Ukunqongophala kwekhalori yindlela yokuhamba ukuba ufuna ukunciphisa umzimba. Isinyathelo esilandelayo siya kuba kukutshisa iikhalori ezininzi kunokuba udla. Usenokufuna ukusika i-20-25% yokutya kwakho kwemihla ngemihla ukuze ufike kweli nqanaba.

4. Iplanga

Ukuzilolonga kweplanga okanye iplanga, indlela echanekileyo njengoko iboniswe kumfanekiso ongentla, yenye yezona zinto zihamba phambili, eziza kunceda ukuqinisa i-core yakho kunye nokwandisa ukunyamezela kwemisipha.

Lo msebenzi osisiseko kunye osebenzayo wobunzima bomzimba usebenza izihlunu ezingundoqo (i-rectus abdominis, izihlunu zesisu kunye ne-glutes, kunye nomqolo ongaphezulu nasezantsi, amagxa kunye ne-glutes).

5. Hamba amanyathelo angama-12

Ukuhamba ubuncinane amanyathelo angama-12000 imihla ngemihla kuncedisa ekwakheni umzimba oqinileyo, ukuphucula impilo kunye nokulahlekelwa ubunzima.

6. Phucula indlela olala ngayo

Eyokugqibela neyona nto ibalulekileyo yindlela yakho yokuya kulala. Ukuba ulala kwaye uvuke ngexesha, umzimba wakho uya kubuya ngokukhawuleza kwaye amathuba akho okufumana amanqatha esiswini aya kuncipha. Ngoko ke, qiniseka ukuba ufumana ubuncinane iiyure ezisi-7 ukuya kwezisi-8 zokulala rhoqo ebusuku.

Izilumkiso zezi horoscope zonyaka ka-2023