Malangizo Abwino Abwino 5 Kwa Anyamata Olimbitsa Thupi Kuyesera Kupeza Minofu

Mayina Abwino Kwa Ana

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Ziribe kanthu kuti mumadzitcha kuti ndinu opondereza ena, ectomorph, kapena ongonda, tiuzeni kuti simuli nokha. Achinyamata owonda kunja uko akuyesetsa kunyamula zolemetsa zazikulu ndikulimba mwamphamvu.

Ena amati kukula kwa thupi kumatanthauziridwa ndi majini / DNA, zomwe zikutanthauza kuti ngati wabadwa wonenepa, ndiye kuti ungakhale choncho kwamuyaya.

Pepani kunena, koma ndizachabechabe! Chibadwa chanu sichimakhudza kukula kwa thupi lanu komanso momwe mumakhalira wolimba. Amuna opusa amatha kuvala minofu ndikulemera, ngakhale atakhala ndi metabolism yothamanga kwambiri. Ndizowona kuti amuna ambiri obadwa mwachilengedwe amakumana ndi zovuta zokulitsa matupi awo.

Koma mwamwayi, chilolezo komanso kuphatikiza kwakusintha kokhudzana ndi moyo wanu, kadyedwe ndi ndandanda yolimbitsa thupi imatha kukuthandizani paulendo wanu wopita kunenepa komanso minofu msanga.

Muyenera kufikira zinthu zoyenera m'njira yoyenera ngati muli kale mwina mwina mosiyana. Bwanji? Tiloleni tikudutseni pazofunikira zomwe anyamata owonda ayenera kutsatira kuti apeze minofu yolimba.

Nawa Malangizo 5 a anyamata owonda kuti apeze minofu

• Gonjetsani Kuda Nkhawa
• Idyani zazikulu
• Kwezani Zolemera
• Madzi Ambiri
• Kugona Mokwanira

1. Gonjetsani Nkhawa

Zomwe zimawoneka zovuta kwa inu pompano mwina ndizoyambira kulemera kwa anyamata. Koma ndiye, muyenera kuyamba kwinakwake, sichoncho? Ingolowani mantha awa ndikuwuzani-mulole ziwoneke zolimba pachiyambi, koma osayiwala za kupambana komwe kumatsalira.

M'malo mongogonjera zovuta, yambani kutsutsa malire anu m'malo mwake. Pezani chidwi chanu chidziwitse kuti, 'ZIDZACHITIKA.' Khulupirirani ine, mudzadabwa mukakwaniritsa chandamale chanu choyamba, ndikuyang'ana m'mbuyo momwe mwapita patsogolo.

2. Idyani zazikulu

Muyenera kudya kwambiri. Thupi lathu limafuna ma calories owonjezera kunyamula pa mapaundi ndikukula minofu imeneyo. Yambani powonjezerapo ma calories 500 pa chakudya chanu cha tsiku ndi tsiku, ndipo pitirizani kutero mpaka mutakhutira ndi kunenepa kwanu. Zakudya monga nyama zowonda komanso zonenepa kwambiri zimapereka zotsatira zabwino.

3. Nyamula Lolemera

Kuti mukhale ndi minofu yabwino, ndikofunikira kukweza zolemera zolemera mokwanira kukuimitsani musanabwere kapena 6 kapena 12 reps pa seti. Kuti minofu yanu ya pachifuwa iwonjezeke, yesani mabenchi 3-5 osindikizira kuti muthe kulimbana ndi minyewa yayikulu kwambiri mthupi lanu. Ndipo za quadriceps yanu, pitani ndi squats.

4. Madzi Ambiri

Pali njira zina: Phunzirani kukonda ndi kumwa madzi ambiri. Simungadziwe koma madzi amapanga 70 peresenti ya minofu yanu. Chifukwa chake palibe chomwe chimamveka bwino kuposa madzi zikafika pomanga minofu ikuluikulu komanso yamphamvu. Imwani, pafupifupi, pafupifupi galoni lamadzi tsiku lililonse.

5. Kugona mokwanira

Osanyalanyaza mphamvu zobisika za kugona. Mukamagona, thupi lanu limadzikonza lokha pamavuto onse obwera chifukwa chakulimbitsa thupi. Zambiri mwasayansi, chithokomiro cha ubongo chimatulutsa mahomoni okula pomwe ife tikugona izi, kubwerera, kuyendetsa kukonzanso minofu ndikukula. Kuti mupindule kwambiri pakulemera komanso kulimba mtima, yesetsani kugona maola asanu ndi awiri usiku uliwonse.

Pomaliza, The Skinny Guys 'Weight Training Guide

Pokhala munthu wowonda kwambiri, ukakhala ndi zoyambira pomwe tsopano ufuna kukhala ndi minofu, kumakhala kofunika kuti kuphunzitsa zolemera kukhala gawo lalikulu lamalamulo anu olimbitsa thupi.

Palibe chifukwa chokhala malo ochitira masewera olimbitsa thupi. Kupeza mphindi 45 zabwino mpaka ola limodzi gawo lililonse ndikwanira. Pansipa, ndizokhudza kuchita zolimbitsa thupi katatu pamlungu ndipo mutha kumamatira pamenepo pochita zotsatirazi kuyambira 1 mpaka 3 mpaka 8 mpaka 12 reps:

• Magulu
• Bench atolankhani
• Bent pa mizere
• Bicep ma curls
• Zonama triceps zowonjezera
• Kwezani ng'ombe

Chifukwa chake, tsopano ziyenera kukhala zowonekeratu momwe anyamata ocheperako amathanso kukhala ndi minofu. Momwe angang'ambike, kukhala ndi mikono yayikulu ndikukhala opunduka. Ingodyani wathanzi, mugone bwino ndikugwira ntchito mokhazikika.

Gawani nafe ulendo wopanga minofu ndikusiya ndemanga pansipa. Ngati muli ndi malingaliro kwa ife, khalani omasuka kubweretsa izi nanunso.

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