"Boobs" akhoza kukhala chimodzi mwa zinthu ziwiri: kukulitsa kwa minofu ya m'mawere chifukwa cha kusintha kwa mahomoni komwe kumayambitsa gynecomastia -chikhalidwe chomwe chimapezeka kawirikawiri pa nthawi ya kutha msinkhu komanso ukalamba, kapena kutambasula kwa malo osungira mafuta a pectoral chifukwa cha kuwonjezeka kwa mafuta onse a thupi, omwe amatchedwa "pseudo-gynecomastia."
Zonsezi zimakhala zachilendo ndipo nthawi zambiri sizidandaula, ndipo nthawi zambiri zimadzipangitsa okha ngati momwe mahomoni amaonekera. Izi zikuti, ngati kuwonjezeka kwa chifuwa cha chifuwa chifukwa cha kuchuluka kwa mafuta kumadzetsa kudzidzimva kapena manyazi, kuchepetsa kuchuluka kwa mafuta a thupi lanu mwa kuphatikiza zakudya ndi kuchita masewera olimbitsa thupi kungakuthandizeni kuchotsa "man boobs".
Mmene Mungathetsere "Amuna Achikazi"
Chinthu chimodzi choyenera kukumbukira ndi chakuti " kuchepetsa kuchepa " sikungatheke. Izi zikutanthawuza kuti kutulutsa makina 20 a makina osungiramo mabotolo mukuyembekeza kuchepetsa mafuta m'chifuwa chanu si njira yabwino yothetsera mafuta. Ngakhale makina osindikizidwa a bench akhoza kuthandiza kumanga minofu mumasewera anu, kuchita masewera omwe amangoganizira pachifuwa chanu sichikhoza kuthamangitsa kuti thupi lanu liwonongeke kwambiri.
Bwino lanu ndikutengera chizoloŵezi cha thupi lonse chomwe chimapangitsa kuti thupi lanu likhale lopweteka kwambiri, kuphatikizapo kuphunzitsa mphamvu zamtima ndi zochitika pamtima. Njirayi imathandizira kuthamanga kwa thupi lanu nthawi ndi nthawi ndikuchita masewera olimbitsa thupi komanso panthawi imodzimodziyo. Nthenda imodzi yokha ya kuwonongeka kwa mafuta ndi minofu imapeza nkhokwe zowonekera kwambiri ndi zamuyaya zotsatira. Pamene mutaya mafuta a thupi lonse m'thupi lanu, mudzawona kusintha kwa kukula ndi mawonekedwe a chifuwa chanu.
Kumbukirani, kusagwirizana ndichinsinsi. Mafuta anu osungira mafuta sanakulirepo, kotero simungathe kuyembekezera kuti kutaya kwa mafuta kuchitika pa dontho la chipewa. Onetsetsani kuchita masewera olimbitsa thupi osachepera masiku atatu pa sabata kwa miyezi iwiri kapena inayi musanayambe zotsatira zanu zoyambirira. Pamene mukukulitsa chizoloŵezi chochita masewera olimbitsa thupi, kumbukirani kuti zakudya zabwino ndizofunikira kwambiri kuwonongeka kwa mafuta. Onetsetsani kudya zakudya zambiri, zakudya zopatsa mphamvu, ndi mbewu zonse pamene mukupewa zakudya zothandizidwa kapena zosavuta. Ndi ntchito yokhazikika kuti mukhale ndi moyo wathanzi, muwona zotsatira zomwe mukuyembekeza.
Kumbukirani, nthawi zina, gynecomastia ndi chizindikiro cha zinthu zina. Ngati muli ndi nkhawa, kapena ngati mukukumana ndi zizindikiro zina monga kutupa, kupweteka, kapena kutuluka kwa ntchentche, pangani ndondomeko ndi dokotala wanu.
Ntchito Yopanga Ntchito
Pangani gawoli ngati dera, kumaliza masewera asanu ndi atatu omwe mumakhala nawo mobwerezabwereza ndi kupumula pang'ono monga momwe mungathere pakati pa zochita. Kupuma kwa mphindi ziwiri mutatha kumaliza. Lembani zozungulira ziwiri mpaka zinayi. Kukonzekera kwathunthu kumatenga pakati pa mphindi 20 mpaka 45 malingana ndi kuchuluka kwa zinthu zomwe mumayendetsa komanso kuti mutenge nthawi yayitali bwanji.
Zida Zofunikira:
- Medicine mpira (makamaka ngati khoma la kalembedwe mankhwala mpira)
- Zisokonezo
1 - Kuthamanga Jacks, Mphindi 60
Yambani chizoloŵezi chanu mwa kupanga ma jacks akudumpha. Kusunthira kwaukhondo kumeneku kumakweza mtima wanu komanso kukuthandizani kuti mukhale otentha. Ingoyima ndi mapazi anu pamodzi, manja kumbali yanu. Dulani phazi lanu panthawi imodzi panthawi imodzimodziyo ndikugwedeza manja anu pamwamba. Pambuyo pake mutangofika, bwererani kumbuyo kwa mapazi anu mutabweretsanso mikono yanu kumbali yanu.
Ngati kulemera kwa thupi kapena kuvulala kukulepheretsani kuchita bwino mwambo wodumphira, yendetsani zojambulazo ponyamula phazi lanu lamanja kumbali pamene mutambasula manja anu pamutu, kenaka mubwererenso mpaka mutayambiranso mikono yanu kumbali yanu . Bwerezani ku mbali yina ndikupitiriza.
2 - Mapulogalamu a Wall, Mphindi 60
Ntchitoyi idzagwiritsira ntchito thupi lanu lonse, pogwiritsa ntchito magulu akuluakulu a miyendo yanu, hamstrings, glutes, chifuwa, mapewa, ndi pachimake.
Imani pafupi ndi kutalika kwa mkono kutali ndi khoma lolimba, mutagwira mpira wa mankhwala mmanja onse, wothandizidwa pa chifuwa chanu. Bwererani mchiuno, gwadirani mawondo anu, ndikuchepetserani misozi. Mukadula pansi ngati momwe mungathere, mutembenuzirenso kayendetsedwe kake, ndikulimbikitsani kupyolera muzitsulo zanu kuti muwongole mawondo ndi chiuno. Mukamachita zimenezi, ponyani mpira mwakabisira mwakuya momwe mungathere pakhoma. Pamene mankhwala a mpira amatsika, gwirani ndi manja onse awiri, chitetezeni kuchifuwa chanu, ndipo nthawi yomweyo dzichepetseni nokha kuti mupitirize.
3 - Renegade Row, 60 Seconds
Mzere wopandukawu umakakamiza magulu akuluakulu a mitsempha ya msana wanu ndi mabiceps komanso amafunikanso kuti mutenge mbali, quadriceps, mapewa, ndi triceps.
Yambani pamalo apamwamba ndi thupi lanu kupanga mzere wolunjika kuchokera ku zidendene kupita kumutu, ndi manja anu pansi pa mapewa anu. Gwirani chithunzithunzi mu dzanja lirilonse. Kuchokera pazimenezi, sungani kulemera kwanu kumanja pomwe mukusungunula miyendo yanu pansi. Gwirani dzanja lanu lamanzere kutsogolo kwa chifuwa chanu poika dzanja lanu pafupi ndi thupi lanu-mzere wanu uyenera kutsogolo. Lembetsani pansi phokosolo mofulumira, kenaka musinthe mbali, nthawi ino mutembenuzire kulemera kwanu kumanzere musanayambe kugwedeza khutu lanu mu dzanja lanu lamanzere mpaka pamtambo wanu. Pitirizani kusinthanitsa mbali pamene mukusunga m'chiuno, mapewa, ndi torso mosavuta.
Ngati muli ndi nthawi yovuta kumaliza masewera 60 pamphindi, perekani mawondo anu pansi kuti musinthe.
4 - Makina Opita Pamodzi a Army Dumbbell, Mphindi 30 Per Arm
Makina osindikizira amodzi a mkono wamphongo amatsitsa malonda anu, mapewa, ndi triceps unilaterally, komanso akufunikanso kuti muteteze chiuno chanu kapena mapewa anu kuti musagwedezeke panthawiyi.
Lembani kumbuyo kwanu pa benchi mwamphamvu ndi mawondo anu atawerama, mapazi apansi pansi. Lembani chithunzithunzi m'dzanja lanu lamanja, mkono wanu udaperekedwa patsogolo pa chifuwa chanu. Ikani dzanja lanu lamanzere pang'onopang'ono ku chiuno chanu chakumanzere monga chikumbutso kuti musunge khola lamtunduwu ndikuchita nawo benchi. Mwanjira yowongoka, gwedeza dzanja lako lamanja, kutsitsa dumbbell ku chifuwa chako. Pamene dumbbell ili ndi inchi kapena awiri kutali ndi chifuwa chanu, yongolani kayendetsedwe kake, ndikugwiritsanso ntchito pecs ndi triceps zanu kuti mugwiritse ntchito pang'onopang'ono, kubwerera ku malo oyambira. Pitirizani kwa masekondi 30 musanayambe kusintha.
5 - Kukula kwa Mapiri, Mphindi 60
Anthu okwera pamapiri amapereka kachilombo kakang'ono ka cardio pakati pa dera lanu kuti mtima wanu ukhale wotsika kwambiri. Thupi la thupi likufunikanso kupitiliza kugwirizanitsa chifuwa, mapewa, ndi triceps, zomwe zimakhala zovuta makamaka atatsiriza mphamvu zolimbana ndi minofu yomweyo.
Yambani pamalo apamwamba, manja anu pansi pa mapewa anu, miyendo yanu itambasulidwe, ndipo mwakuya kwanu mukugwira ntchito kuti musamangidwe. Lembani bondo lanu lakumanja kumbali yanu, ndipo yendani phazi lanu lamanja pansi, ngati kuti mwatsala pang'ono kuchoka pa sprint. Kuchokera pa malo awa, dumphirani miyendo yonse m'mlengalenga, kusintha malo awo musanafike, choncho phazi lanu lakumanzere likuyandikira, ndipo phazi lanu lamanja likuperekedwa. Yambani modzidzimutsa miyendo yonse mmwamba ndikusintha malo awo. Pitirizani chitsanzo ichi kwa nthawi yayitali.
Pofuna kusintha masewera olimbitsa thupi, yambani pamalo apamwamba, miyendo yowonjezera. Dulani mawondo anu kutsogolo, ndikugwirani phazi lanu lamanja pansi musanayambe kukweza mwendo wanu wakumanja, mubzalidwe pamalo oyambirira. Sinthani mbali, nthawi ino mutenge bondo lanu lakumanzere ndikuyendetsa phazi lanu lakumanzere pansi. Pitirizani kusinthana mbali pa nthawi yonseyi.
6 - Kumayenda Pamwamba Lunge, masekondi 60
Kuyenda pamwamba kumapweteketsa minofu yaikulu ya thupi lanu la pansi-matumbo anu, quads, ndi glutes-panthawi imodzimodziyo akutsutsana ndi mapewa anu.
Gwirani mpira wa mankhwala pakati pa manja awiri ndi kuwukulitsa pamwamba. Yambani ndi phazi lanu lamanja, mubzalidwe patsogolo pa phazi lanu lakumanzere. Gwiritsani ntchito maziko anu kuti mukhale otalika kwambiri ndipo muwerama mawondo onse, mutsike pansi bondo lanu lakumanzere kumbali. Musanayambe kugwada, bwererani kupyola phazi lanu lamanja ndikuimirira pamene mukuyendetsa phazi lanu lakumanzere, mutengapo mbali kutsogolo kwanu. Bwezerani pakhomo ndipo pitirizani kuchita masewera olimbitsa thupi, kupita patsogolo ndi phazi losiyana ndi kubwereza mobwerezabwereza.
7 - Pushups, masekondi 60
Mwayang'anizana kale ndi chifuwa chanu, mapewa, mapewa, komanso pachimake panthawi yonseyi, choncho yang'anani kuti "muwotche" magulu a minofuwa ndi maulendo angapo. Khalani omasuka kugwada pansi kapena kusuntha pakhoma nthawi iliyonse kuti musinthe machitidwe anu pa bondo pushup kapena khoma pushup.
Yambani pamalo apamwamba ndi manja anu pansi pa mapewa anu, koma pang'ono pang'ono kuposa mapewa-m'kati mwake. Kuika maziko anu molimba ndipo msolo wanu ukhale wolimba, pendekani makutu anu ndi kutsika chifuwa chanu pansi. Pamene muli ndi masentimita awiri kuchoka pamtunda, mutembenuzidwenso kayendetsedwe kawo, ndikukankhira pamanja mwanu pamene mukukweza zitsulo zanu, kubwerera ku malo apamwamba. Pitirizani kuchita masewerowa, kusinthira kusintha kwazomwe mukufunikira kukwaniritsa.
8 - Slams Rainbow Ball Slams, masekondi 60
Pochita masewero olimbitsa thupi omwe amachititsanso thupi lonse, atenge mankhwala a mpira chifukwa cha utawaleza wambiri. Ngati n'kotheka, gwiritsani ntchito mankhwala osagwiritsa ntchito mankhwala, ngati mpira.
Yambani pansi pamatope ndipo mugwire mpira wa mankhwala pakati pa manja awiri pa chifuwa chanu. Kwezani mpira pamwamba pa mutu wanu ndikupotoza pang'ono kumanja, kukopera mankhwala kumbali yanu yoyenera pamene mukugwiritsira ntchito mwamphamvu manja anu (makamaka mabungwe anu) kuti muponye mpira mpaka pansi bondo lakumanja. Sankhani mpirawo ndi manja onse awiri, nyamukani ndi pamwamba pa mutu wanu, nthawi ino mugwedeze mtima wanu kumanzere musanagwiritse ntchito thupi lanu lapamwamba ndikuponyera mpira kunja kwa bondo lanu lakumanzere. Pitirizani kusinthana mbali pa nthawi yonseyi.