Ukuba nee-engile ezichaziweyo kubalulekile kuye nabani na ofuna ukugcina ubume bomzimba obulungeleleneyo kunye nobulinganayo.Ayiphuculi nje ubuhle bomzimba kodwa ikwabonisa inqanaba eliphezulu lokufaneleka kunye nokuziphatha.Nokuba ungumdlali oqeqeshiweyo, ungumakhi womzimba, okanye ufuna nje ukuphucula inkangeleko yakho iyonke, ukuba nee-engile ezichaziweyo kufuneka kube yinto ephambili.
Enye yezona ndawo ziphambili zokulandela ii-angles ezichaziweyo zizihlunu zesisu sakho.I-six-pack enqwenelekayo ngumfanekiso wesisu esiqhekekileyo.Ukufezekisa oku kufuna indibaniselwano yokutya okungqongqo kunye nemithambo ekujoliswe kuyo eyomeleza izihlunu zakho ezingundoqo.Iiplanga, ukuhlala, kunye nokuphakanyiswa kwemilenze yeminye imizekelo yokuzivocavoca okunceda ukukrazula izihlunu zesisu kunye nokudala ii-angles ezichaziweyo.
Enye indawo apho ii-angles ezicacileyo zidlala indima ebalulekileyo ngamagxa.Amagxa abanzi, aqhekekileyo anika inkohliso yesinqe esincinci, edala imbonakalo yomzimba ephezulu elungeleleneyo.Ukucinezela amagxa, ukunyuswa kwecala, kunye nemiqolo ethe tye zezinye imithambo ejolise kwizihlunu zamagxa kunye nokunceda ukudala ii-engile ezichaziweyo.Ukongeza, ukubandakanya imithambo eyomeleza izihlunu zakho zangaphezulu, ezinje ngemigca kunye nokutsalwa, kunokugxininisa ngakumbi i-angle yegxalaba kunye nokuphucula ukuma kwakho konke.
Ii-engile ezicacileyo aziphelelanga kwizihlunu zesisu kunye namagxa.Ziyakwazi ukufezekiswa kwezinye iindawo ezahlukeneyo zomzimba, njengeengalo nemilenze.Iibiceps eziqingqiweyo kunye ne-triceps zenza ukubonakala okubonakalayo, ngakumbi xa kuguquguquka, kubonisa ii-angles ezichaziweyo kunye nokuhlukana kwemisipha.I-Arm curls, i-tricep dips, kunye ne-push-ups yonke imizekelo yokuzivocavoca enokunceda ithoni le misipha kunye nokufezekisa i-angle oyifunayo.
Ngokufanayo, ii-angles ezichotshoziweyo zemilenze zifaka isandla kwinkangeleko yezemidlalo jikelele.Ukuzivocavoca okunje ngee-squats, imiphunga, kunye nokuphakamisa ithole kunokunceda ithoni ye-quadriceps yakho, i-hamstrings, kunye nezihlunu zethole, ukudala inkcazo kunye nenkcazo yemisipha.Ukuzivocavoca umzimba ophantsi akuphuculi nje kuphela isibheno sobuhle, kodwa kwandisa amandla okusebenza kunye nokuhamba.
Ukufumana ii-engile ezichaziweyo kulo naliphi na iqela lezihlunu, kubalulekile ukulandela inkqubo yokuqina egcweleyo equka uqeqesho lokuxhathisa kunye nemithambo yentliziyo.Uqeqesho lokumelana lunceda ukomeleza izihlunu kunye nokwenza ezo engile, ngelixa umthambo we-cardiovascular unceda ukutshisa amanqatha amaninzi kwaye uphucule ukuchazwa kwemisipha ngokubanzi.
Ukongeza kokuzilolonga, isondlo sikwadlala indima ebalulekileyo ekufumaneni ii-engile ezicacileyo.Ukutya okunokulinganisela kunye neprotheni eyaneleyo, i-carbohydrates, kunye namafutha anempilo kunika izondlo eziyimfuneko zokuphuhliswa kwemisipha kunye nokulungiswa.Kubalulekile ukugcina i-caloric balance ukuqinisekisa ukuba umzimba wakho ufumana amandla awoneleyo okuxhasa umthambo, kodwa ungabangeli amafutha amaninzi omzimba.
Lilonke, ukuba nee-engile ezicacileyo luphawu olunqwenelekayo kuye nabani na ojonge ukuphucula imizimba yabo.Ingaba zizihlunu zesisu sakho, amagxa, iingalo, okanye imilenze, indibaniselwano yokuzivocavoca okujoliswe kuko, ukutya okunesondlo, kunye nokuzinikela kwindlela yokuqina egcweleyo ngundoqo.Ngelixa ukufezekisa ii-angles ezichaziweyo kunokuthatha ixesha kunye nomgudu, intlawulo kwi-aesthetics ephuculweyo kunye nempilo yonke ifanelekile.Ke qalisa ukubandakanya umthambo ojolise kumaqela athile emisipha kwaye wamkele uhambo lokufezekisa ezo engile zichaziweyo.
Ixesha lokuposa: Oct-21-2023