"I-man boobs" ingaba yinye yezinto ezimbili: ukwandiswa kwezicubu zesifuba ngenxa yezinguquko ze-hormone eziholela ku-gynecomastia-isimo esenzeka njalo lapho usukhulile kanye nenqubo yokuguga, noma ukukhuliswa kwamasitolo okugcoba ama-pectoral ngenxa yokwanda inani lomzimba lomzimba, ngokuvamile elibizwa ngokuthi "i-pseudo-gynecomastia."
Zombili lezi zimo zivamile futhi ngokuvamile azikho ukukhathazeka ngakho, ngokuvamile zixazululwa ngokwazo njengezinga le-hormone livamile. Lokhu kusho ukuthi uma ukwanda kwesayizi esifubeni ngenxa yokunyuka kwamafutha kuye kwaholela ekuziqhenyeni noma ekuhlazweni, ukunciphisa amaphesenti akho omzimba womzimba ngokuhlanganiswa kokudla nokuzivocavoca umzimba kungakusiza ukuba ususe "abantu boobs".
Indlela Yokuqeda "Amadoda Awamabhoksi"
Into eyodwa okumele uyikhumbule ukuthi " ukunciphisa indawo " akunakwenzeka ngempela. Lokhu kusho ukuthi ukukhipha ama-20 we-bench press ngezinethemba lokunciphisa amafutha esifubeni sakho akuyona indlela yakho engcono yokulahlekelwa amafutha ngempela. Ngenkathi umshini we-bench ngokuqinisekile ungasiza ukwakha umfutho we-muscle ezinhlakeni zakho, ukwenza umzimba okugxila esifubeni sakho akunakwenzeka ukusheshisa umzimba wakho okwanele ukuze uqoqe ukulahleka okukhulu kwamafutha.
Ukubheja kwakho okuhle ukulandela isimiso sokusebenza somzimba esiphelele esithinta wonke amaqembu akho amakhulu ama-muscle, ukuhlanganisa ukuqeqeshwa kwamandla nokuvivinya umzimba. Le ndlela isisiza ukusheshisa umzimba wakho ngesikhathi nokulandela umzimba ngesikhathi esifanayo bese wenza isisindo somzimba. I-punch eyodwa-emibili yokulahlekelwa kwamafutha kanye nemisipha yokuzuza imisipha imiphumela ebonakalayo futhi ehlala njalo. Njengoba ulahlekelwa ngamafutha emzimbeni wonke emzimbeni wakho, uzobona izinguquko ngobukhulu nokuma kwesifuba sakho.
Khumbula, ukungaguquki kuyisihluthulelo. Izitolo zakho ezinamafutha azizange zikhule ebusuku, ngakho-ke awukwazi ukulindela ukulahleka kwamafutha okwenzeka phansi kwehlathini. Yenza ukuzibophezela ekwenzeni okulandelayo okungenani izinsuku ezintathu ngesonto izinyanga ezimbili kuya kwezine ngaphambi kokulinganisa imiphumela yakho yokuqala. Njengoba uthuthukisa umkhuba wakho wokuzivocavoca, khumbula ukuthi ukudla okunomsoco kuyisici esibalulekile sokulahlekelwa kwamafutha. Gxila ekudleni izithelo eziningi, ukudla okunomzimba, kanye nezinhlamvu ezigcwele ngenkathi ugwema ukudla okucutshungulwa noma okuhlanziwe. Ngomsebenzi oqhubekayo ukuya endleleni yokuphila enempilo enhle, uzobona imiphumela oyilindele.
Gcina nje engqondweni, kwezinye izimo, i-gynecomastia iyisibonakaliso sezinye izimo. Uma ukhathazekile, noma uma ubhekene nezinye izimpawu ezifana nokuvuvukala, ubuhlungu, noma ukukhishwa kwamantombazane, hlela i-aphoyintimenti nodokotela wakho.
Isakhiwo sokusebenza
Yenza lo msebenzi njengomjikelezo, uqedele zonke izinhlobo zokuzivocavoca eziyisishiyagalombili emuva kokuya emuva ngokuphumula okuncane ngangokunokwenzeka phakathi kokuzivocavoca. Phela imizuzu emibili ngemuva kokuqedela nxazonke. Gcwalisa imijikelezo emibili kuya kwezine. Ukuqeqesha okuphelele kufanele kuthathe imizuzu engama-20 kuya kwezingu-45 kuye ngokuthi mangaki ama-rounds owenzayo nokuthi kuthatha isikhathi eside kangakanani ukuhamba phakathi kokuzivocavoca.
Izinto ezidingekayo:
- Umuthi wezokwelapha (mhlawumbe umuthi webhola ibhola lesitayela)
- Ama-Dumbbells
1 - IJacking Jacks, Amasekhondi angu-60
Qala isimiso sakho ngokwenza ama-jack jumping. Lokhu kuhamba ngaphandle kwemishini kuzophakamisa izinga lokushaya kwenhliziyo yakho futhi kukusize ukufudumala wonke umsebenzi wakho wokuzivocavoca. Mane nje ume ngezinyawo zakho ndawonye, izandla ezinhlangothini zakho. Gxuma izinyawo zakho ngemuva kwesikhathi ngesikhathi esisodwa uguqula izingalo zakho phezulu. Ngokushesha ngemva kokufika, gxuma izinyawo zakho enkabeni ngenkathi uletha izingalo zakho ezinhlangothini zakho.
Uma isisindo somzimba ngokweqile noma ukulimala kukuvimbela ukuba wenze kahle i-jack jumping jack, hlela umsebenzi ngokufaka unyawo lwakho olungakwesokudla ohlangothini njengoba uphendulela izingalo zakho phezulu, bese uyiphindisela emuva lapho uguqula izingalo zakho ezinhlangothini zakho . Phinda uhlangothi oluhlukile futhi uqhubeke.
2 - Wall Ball Shots, 60 Seconds
Lo msebenzi uzoqondisa wonke umzimba wakho, ngokugxila emaqenjini amakhulu ama-muscle wakho, ama-hamstrings, glutes, isifuba, amahlombe, kanye nenhloko.
Hamba ubude bendonga kude nodonga oluqinile, ubambe ibhola lomuthi ezandleni zombili, usekelwa esifubeni sakho. Cindezela izintambo zakho emuva, uguqe amadolo akho, bese unciphisa izithunzi zakho emhlabathini. Uma usuqhekeze ngokuphansi ngangokunokwenzeka, uphendulela ukunyakaza, ucindezele ngamandla ngokusebenzisa izithende zakho ukuze unciphise amadolo nezinkalo zakho. Njengoba wenza njalo, phonsa ibhola lemithi ngokukhululekile njengoba ungakwazi ukulwa nodonga. Njengoba ibhola lezokwelapha lihla, libambe ngezandla zombili, lilondeze esifubeni sakho, futhi ngokushesha wehlise kwenye i-squat ukuze uqhubeke.
3 - Rowgade Row, 60 Seconds
Umugqa ovukelayo uhlose amaqembu amakhulu ama-muscle we-back and biceps wakho ngenkathi futhi edinga ukubandakanya komgogodla, ama-quadriceps, amahlombe, kanye ne-triceps.
Qala endaweni ephakeme yeplanki ngomzimba wakho owenza umugqa oqondile kusuka ezithendeni kuya ekhanda, nezandla zakho ngqo ngaphansi kwamahlombe akho. Gamba isigumbane esandleni ngasinye. Kusukela kuleso sikhundla, shiya isisindo sakho kancane ngakwesokudla ngenkathi ugcina umlenze wakho uqhekeke phansi. Donsa isigungu esesandleni sakho sokunxele ngokuya ngqo esifubeni sakho ngenkathi ugcina ingalo yakho isondelene nomzimba wakho-i-elbow yakho kufanele ibheke phezulu etafuleni. Gweba phansi isidumbu sakho emhlabathini ngendlela elawulwayo, bese ushintsha izinhlangothi, ngalesi sikhathi ushintsha isisindo sakho ngakwesobunxele ngaphambi kokudonsa isidumbu sakho esandleni sakho sokunene kuya kusibani sakho. Qhubeka ukushintshanisa izinhlangothi ngenkathi ugcina izinkalo zakho, amahlombe, kanye ne-torso njengenjabulo ngangokunokwenzeka.
Uma unenkinga enzima yokuqedela ukuvivinya amasekhondi angu-60 agcwele endaweni yeplank, wehlisa amadolo akho emhlabathini ukuze ushintshe.
4 - I-Single-Arm Dumbbell Chest Press, ama-30 Seconds Per Arm
I-single-arm dumbbell chest press igxila ama-pecs, amahlombe, ne-triceps ama-unilaterally, kuyilapho kudinga ukubandakanya okusemqoka ukuvimbela iziqhumane noma amahlombe akho ukuba aphenduke ngesikhathi sokusebenza.
Themba ngemuva kwakho ebhentshini eliqinile ngamadolo akho agugile, izinyawo zihlala phansi phansi. Beka isikhombisi esandleni sakho sokunene, ingalo yakho yenezelwe ngqo esifubeni sakho. Beka isandla sakho sokunxele kalula esikhwameni sakho sokunxele njengesikhumbuzo ukuze uhlale uqinile futhi uhlanganyele nebhentshi. Ngendlela elawulwayo, bhonsa isigqoko sakho sokunene, unciphise isifuba sakho esifubeni sakho. Uma i-dumbbell ingamasentimitha noma amabili kude nesifuba sakho, uphendulele ukunyakaza, futhi uhlanganyele ama-pecs kanye ne-triceps akho ukuze ucindezeleke phezulu, uphinde ubuyele esimweni sokuqala. Qhubeka imizuzwana engu-30 ngaphambi kokushintsha izinhlangothi.
5 - Ukunyuka Kwezintaba, Amasekhondi angu-60
Abagibeli bezintaba banikeza enye i-cardio eqhubekile phakathi kwesifunda sakho ukugcina izinga lezinhliziyo zakho liphakeme. Isikhundla somzimba sidinga ukuqhutshwa okuqhubekayo kwesifuba, amahlombe, kanye ne-triceps, okuyinto inselele ikakhulukazi ngemva kokuqeda amandla okuhlola okuhloswe ngamaqembu afanayo.
Qala endaweni ephakeme yeplank, izintende zezandla zakho ngaphansi kwamahlombe akho, imilenze yakho inwetshiwe, futhi umgogodla wakho uhlanganyele ukuze ugcine isisindo sakho. Dweba amadolo akho ngakwesokudla esifubeni sakho, futhi utshale unyawo lwakho lokunene emhlabathini, njengokungathi uzothatha isiprint. Kusukela kulesi sikhundla, gxuma izinyawo zombili emoyeni, uguqule izikhundla zakho ngaphambi kokuba uhambe, ngakho-ke unyawo lwakho lwesobunxele lubheke phambili, futhi unyawo lwakho lwesokunene ludluliselwa. Masinyane gxuma izinyawo zombili emoyeni futhi ushintshe isikhundla sabo. Qhubeka le iphethini isikhathi sokusebenza.
Ukuze ushintshe umsebenzi, qalisa endaweni ephakeme yeplank, imilenze inwetshiwe. Dweba idolo lakho langakwesokudla phambili, uthinte unyawo lwakho lokunene phansi ngaphambi kokusheshisa ngokushesha umlenze wakho wokunene, ukutshala endaweni yangaphambili yeplanki. Shintsha izinhlangothi, ngalesi sikhathi udwebe ibhande lakho langakwesokunxele bese uthinta unyawo lwakho lwesokunxele emhlabathini. Qhubeka ushintshana izinhlangothi esikhathini sokusebenza.
6 - Ukuhamba Okuhamba Ngaphezulu, amasekhondi angu-60
Ukuhamba okuhamba phambili kuhlasela imisipha emikhulu yomzimba wakho ophansi-ama-hamstrings akho, i-quads, ne-glutes-ngenkathi ngesikhathi esifanayo inselele amahlombe akho kanye nenhloko.
Bamba ibhola lomuthi phakathi kwezandla zombili bese ulwandisa ngokuqondile. Hamba phambili ngonyawo lwakho lokunene, uhlwanyele izinyawo ezimbalwa phambi kwesinyawo sakho sobunxele. Faka ingqikithi yakho ukuze ugcine umthambo wakho ubude futhi uguqe ngamabili amadolo, wehla ibhande lakho langakwesokunxele kuya phansi. Ngaphambi nje kokuba idolo lakho lithinte phansi, cindezela ngonyawo lwakho lokunene bese usukuma ukuma lapho uhambisa inyawo lakho lesokunxele phambili, uthatha isinyathelo phambi kwesokudla sakho. Phinda umlenze futhi uqhubeke nokuvivinya umzimba, uqhubekela phambili ngonyawo oluhlukile ngokuphindaphinda okulandelanayo.
7 - I-Pushups, amasekhondi angu-60
Usuvele uhlose isifuba sakho, ama-triceps, amahlombe, kanye nomgogodla kulo lonke lolu hlelo, ngakho-ke lindela "ukushisa" la maqembu amahlumela anechungechunge lwamapushups. Zizwa ukhululekile ukuwa phansi amadolo akho emhlabathini noma ukuthuthela odongeni nganoma isiphi isikhathi ukuguqula ukuvivinya umzimba emadolweni noma emadongeni.
Qala endaweni ephezulu yeplanki ngezandla zakho ngqo ngaphansi kwamahlombe akho, kodwa kancane kakhulu kunokuba uhlangothi lwe-shoulder-width luhlukaniswe. Ukugcina ingqikithi yakho igxilile futhi i-torso yakho igxilile, bhonqa izintambo zakho bese unciphisa isifuba sakho phansi. Uma unamasentimitha amabili ukusuka ekuthinteni umhlabathi, uguqule ukunyakaza, ucindezela ngokusebenzisa izintende zezandla zakho njengoba unwebisa izintambo zakho, ubuyela endaweni ephakeme yeplanki. Qhubeka nokuzivocavoca, ushintshe inguqulo eguquliwe njengoba kudingeka ukuze uqedele isethi.
8 - Izigqila ze-Medicine Ball Rainbow, imizuzwana engu-60
Ukuzivocavoca kokugcina okugxila emzimbeni, okubhekene nayo yonke inselele yomzimba, uthathe ibhola lezokwelapha ukuze uthole uchungechunge lwezingqimba zemvula. Uma kunokwenzeka, sebenzisa ibhola lezokwelapha ngaphandle kokunciphisa okuningi, njengebhola lodonga.
Hamba phansi emgqeni bese ubamba ibhola lomuthi phakathi kwezandla zombili esifubeni sakho. Phakamisa ibhola phezulu phezu kwekhanda lakho bese uphazamisa isifuba sakho ngakwesokudla, udwebe ibhola lemithi ngakwesokunene sakho njengoba usebenzisa ngamandla akho izingalo kanye nomgogodla (ikakhulukazi izibopho zakho) ukuze ugibele ibhola phansi phansi ngaphandle kwakho idolo langakwesokudla. Khetha ibhola phezulu ngezandla zombili, uphakamise phezulu futhi uphethe ikhanda lakho, manje kuphazamisa i-torso yakho ngakwesobunxele ngaphambi kokuba usebenzise umzimba wakho nomzimba ophezulu ukuze udonse ibhola phansi ngaphandle kwebhande lakho lesobunxele. Qhubeka ushintshana izinhlangothi esikhathini sokusebenza.