Kutheni imilenze yakho ibe ngqindilili njengemilenze yendlovu?

Abantu abaninzi bavakalelwa kukuba imilenze inzima ngenxa yokuba izihlunu ziphuhlisiwe ngakumbi, oko kukuthi, ngenxa yokuba zihlala zihamba yonke imihla, okanye zinxibe izithende eziphakamileyo, okukhokelela ekuphuhlisweni kwemisipha yemilenze, eya kuba mfutshane kwaye iyancipha.
Ngoko ke, ngokusisiseko i-80% yamantombazana ayithandi ukuqeqeshwa kwamandla, ukwesaba ukuqeqeshwa kwamandla, kuba bacinga ukuba umzimba unamandla kwaye umxholo wemisipha uhambelana. Kodwa asiyonyaniso leyo.

Isizathu sokuba imilenze iya kuba yinto eninzi ayikho ngenxa yokuba izihlunu ziphuhliswa, kodwa ngenxa yokuba amanqatha emilenzeni angaphezulu. Umthamo wamanqatha umalunga namaxesha amane amakhulu kunolo lwezihlunu. Ukuhlala ixesha elide kuya kukhokelela ekuqokeleleni kwamafutha, kungekhona ngenxa yobuninzi bemisipha.
Ukongeza, kunzima ukwenza izihlunu zamantombazana, kwanamakhwenkwe afuna ukuphuhlisa amathanga aphuhlisiwe anzima kakhulu, kwaye i-testosterone emzimbeni wamantombazana i-1/20 kuphela yamakhwenkwe, kwaye ubunzima bokuphuhlisa imisipha bungaphezulu. ngaphezu kwama-20 amakhwenkwe. Ungasoloko ucinga ukuba into oyicingayo ilungile, kwaye ufunde ngakumbi malunga nengqondo eqhelekileyo yokuqina ukuze ungamoshi iqabane lakho.

Ukubonakala kwemilenze yendlovu kubangelwa izizathu ezininzi, eyona nto ixhaphakileyo kukuba ukutya okugqithisileyo kukhokelela kwiikhalori eziphezulu, kwaye bathanda ukuhlala ixesha elide kwaye bangazisebenzisi, okuya kubangela ukubonakala kwemilenze yendlovu.
Ke ngoko, ukuqala kwezi zizathu zibini, singenza impumelelo ngenxa yezi zizathu zibini, ukuze imilenze yethu yeendlovu icuthe kwaye ibe yimilenze emide.
Inqaku lokuqala kukujongana nengxaki yeekhalori ezigqithisileyo
Ukususela ekutyeni ukulawula ukutya kweekhalori, ukutya okulula, ukuyeka konke ukutya okunekhalori ephezulu, udle iziqhamo ezininzi kunye nemifuno kunye nokutya okuneprotheni ephezulu, ukwenzela ukuba i-metabolism yabo iphuculwe, ukunciphisa i-caloric intake ngexesha elifanayo, kodwa kwakhona ukukhawulezisa ukutshiswa kwamafutha ukuncitshiswa kwamafutha.
Ngaphezu koko, kufuneka uyeke izinto ezimnandi odla ngokuthanda ukuzitya, ngakumbi amantombazana, angenakuchasana nezinto ezimnandi. Nangona ukutya okumnandi kumnandi, kodwa iqondo lokutya okumnandi kubushushu liphezulu kakhulu, kodwa likhokelela ekugugeni ngokukhawuleza kwe-oxidative yomzimba womntu, ngoko ke, iswekile yinto encinci ekufuneka siyenze.

Inqaku lesibini limalunga nokuhlala ixesha elide
Sonke sihlala phantsi ebomini bethu ngenxa yomsebenzi kunye nesikolo, kodwa asinakukwazi ukuyitshintsha loo nto. Nangona kunjalo, sinokuzibekela ixesha lokunciphisa amathuba okuhlala ixesha elide, njengokuvuka nokuma imizuzu eyi-10-15 emva kokungenzi iyure, ukukhulula uxinzelelo lokuhlala emqolo. Singasebenzisa kwakhona ixesha lokuya kwindlu yangasese, ixesha lokugalela amanzi kwigumbi leti, ukuma ukunciphisa impembelelo yokuhlala ixesha elide emzimbeni, xa uhleli, unokwenza kwakhona i-tiptoe, kwaye ekugqibeleni. singasebenzisa ixesha lasemva komsebenzi ukuphucula owabo umthambo.
Ukongezelela, eyona nto ibalulekileyo ebomini bethu kukuzilolonga, umzekelo, unokugxininisa ngaphezu kweentsuku ze-4 ngeveki yokuzilolonga, ugcine ngaphezu kweyure eli-1 ngexesha ngalinye, awuyi kuba ngamanqatha (phantsi kwesiseko sokulawula ukutya. ).

Ngokunciphisa izinga lokutyeba emzimbeni wakho ngala manqaku mabini angasentla, izinga lamafutha omlenze wakho liya kuncipha, kwaye imilenze yendlovu yakho iya kuhlala kude nawe. Nangona kunjalo, imilenze emide ayincinci, kodwa ziqhelanise. Kufuneka uqinise imilenze yakho ukuze ube nemilo ukuze ube nezinqe ezintle kunye nemilenze emide.
Oku kulandelayo liqela le-home lean leg ephakamisa isenzo se-hip, ukwenzela ukuba unciphise phantsi ekhaya, usebenzise imilenze yakho emide, unamathele kwinyanga kamva, ukuze imilenze yakho emide ibonakale.
1, umjikelo osecaleni (ekhohlo nasekunene amaxesha ali-10, phinda iiseti ezi-3)

2. Phakamisa idolo elisecaleni kwindawo yokuguqa (amaxesha ali-10 kwicala lasekhohlo nasekunene, phinda iiseti ezi-3)

3. Phakamisa imilenze emva kokuguqa (izihlandlo ezili-10 kwicala lasekhohlo nasekunene, phinda iiseti ezi-3)

4. Ukuphakamisa umlenze emva kokuguqa (izihlandlo ezili-10 kwicala lasekhohlo nasekunene, phinda iiseti ezi-3)

5. Ii-squats (15 ukuphindaphinda, iiseti ezi-3)

6. Ibhulorho yeHip (i-15 ukuphindaphinda, iiseti ezi-3)

I-7, i-supine leg lift (i-16-20 amaxesha, phinda iiseti ezi-3)

8, i-lunge squat (ekhohlo nasekunene amaxesha ali-15, phinda iiseti ezi-3)

9. Phakamisa imilenze yakho emva kokutyhala (amaxesha ali-15 kwicala ngalinye kunye neeseti ezi-3 zokuphindaphinda)