I- triceps (etholakala ngemuva kwezingalo), ngeshwa, indawo iningi lethu livame ukugcina amanoni amaningi. Njengoba kungenzeka ukuthi uke wezwa, yingxenye yakho eqhubeka iqhuma, ngisho noma usukile.
Iqiniso lokuthi sigcina amafutha amaningi lapho kunenza kube nzima ukukhipha futhi, ngeshwa, ukuqeqeshwa kwendawo ngeke kusebenze. Ngamanye amazwi, awukwazi ukwenza imizamo yokuzivocavoca nethemba lokuthi kuzokwehlisa amafutha engeziwe lapho.
Umzimba usebenzise amandla emzimbeni wonke ngesikhathi sokuzivocavoca, hhayi nje emisipha osebenzayo.
Umzimba wakho ungase uphathe isikhathi lapho ulahlekelwa khona amafutha, kuphi, futhi ukuthi ulahlekelwa kanjani amafutha, kodwa lokho akusho ukuthi awukwazi ukwenza okuthile ukuze usize izinto ezihamba phambili. Isinyathelo sakho sokuqala ukugxila ekulahlekelweni kwamafutha omzimba jikelele ngokuzivocavoca nokudla okunempilo . Asikho isiqinisekiso sokuthi uzolahlekelwa amafutha kusuka ku-triceps yakho ngokushesha, kodwa ukuvumela umzimba wakho ukuba uphendule ohlelweni lwakho kuzokutshela ukuthi umzimba wakho uyakwazi yini ukufeza.
Ingxenye yaleso nqubo ukuqeqesha amandla we-triceps (kanye nomzimba wakho wonke). Ukuzivocavoca kwe-Triceps ngeke kunciphise amafutha lapho (hhayi ngokuqondile, okungenani), kodwa bakusiza ukwakha imisipha eminingi. Imisipha eminingi isho ukuqina okunamandla, okunamandla okunamandla kanye nesimo se- metabolism esiphezulu, into eyobangela ukulahlekelwa kwamafutha jikelele.
Ukulahlekelwa I-Fat Body
Uma ufuna ukuveza ithrekhi ye-triceps, gxila ku:
I- Cardio Exercise ejwayelekile
Kufanele usebenzise ukuzivocavoca kwe-cardio ejwayelekile endaweni yakho yesilinganiso senhliziyo.
Ukulahleka kwamafutha, iziqondiso ezijwayelekile zikhomba i-cardio izinsuku eziningi zesonto imizuzu engu-30-60 (noma ukusebenza kuze kube yilapho uqala). Okuningi mayelana nokuzivocavoca kwe-cardio yokusebenza kwesisindo kanye nokusebenza kwe-cardio.
Uma ufuna ngempela ingoma eyengeziwe ebhakeni lakho, faka ukuqeqeshwa okukodwa noma amabili kokuqeqeshwa kwesikhashana esimisweni sakho.
Lokhu kusebenza kukukhipha endaweni yakho yokududuza (nje isikhathi esincane), okusiza ukuthi ushise amakholori amaningi ngesikhathi nangemva kokuzivocavoca kwakho.
Ukuqeqesha Amandla
Yebo, ufuna ukusebenzisa i-triceps yakho , kodwa-ke, futhi ufuna ukuphakamisa izisindo zomzimba wakho wonke okungenani izinsuku ezingu-1-3 ezingahambisani nesonto. Kunezindlela ezingenamkhawulo zokuphakamisa izisindo, kodwa kungcono ukuqala ngohlelo olusilula uma uqala ukuqala.
Ukudla okunomsoco ophansi-khalori
Ukuzivocavoca kungakusiza ukushisa ama-kilojoule, kodwa ukudla kwakho yilapho ungenza umehluko ngempela. Amathiphu ambalwa ambalwa okumelwe acatshangelwe:
- Gcina idayari yokudla lapho ubhala khona lokho okudlayo noma okuphuzayo. Abalahlekelwa isisindo abaphumelelayo bahlale beziqapha njalo ukuze bazigcinele ithrekhi.
- Sebenzisa iwebhusayithi yokulandelela noma uhlelo lokusebenza ukulandelela nokubala amakholori akho. Ezinye izintandokazi: FitWatch noma Yehlisa! ( Izinhlelo zokusebenza eziningi zokufaneleka nokudla )
- Esikhundleni sokuzinqanda, gxila ekungenizeni ukudla okunempilo ekudleni kwakho. Izithelo, imifino nokunye ukudla okunamafayibha amaningi, amanzi, kanye nezakhi zomzimba kukusiza ukuba ugcwalise, ushiye indawo encane yokuhamba ngempahla.
- Hlola amehlo akho wesilinganiso.
- Yenza izinguquko ezincane nsuku zonke esikhundleni sokushintsha konke ngesikhathi esisodwa.
- Nika umzimba wakho isikhathi sokuphendula kulokho okwenzayo. Ngisho noma ungeke ulahlekelwe isisindo lapho ufuna, lokho akusho ukuthi ngeke ufike lapho ekugcineni.