Sengoli: Peter Berry
Letsatsi La Creation: 12 Phupu 2021
Ntlafatsa Letsatsi: 16 November 2024
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Litaba

Kakaretso

Ho lebisa mafura a sefuba ho ka ba thata.Empa ka boikoetliso bo reretsoeng, moralo oa lijo, le mamello e nyane, ho a khonahala ho tlosa mafura a manganga sefubeng sa hau.

Mokhoa oa ho tlosa mafura a sefubeng

Mohato oa pele oa ho tlosa mafura a sefubeng ke ho utloisisa hore na tahlehelo ea mafura e sebetsa joang ka kakaretso. Ha ho na mokhoa oa ho lebisa mafura a sefubeng ntle le ho theola mafura 'meleng oa hau kaofela.

"Forbes equation" e re hore o fokotse boima ba ponto e le 'ngoe ea mafura, o hloka ho ikoetlisa kapa thibelo ea lijo.

Kaha batho ba bangata ba ja lipakeng tsa likhalori tse 1 800 le 3000 ka letsatsi, sepheo e lokela ho ba ho sebetsa khaello ea likhalori tse nyane letsatsi ka leng. Mohlala, o lokela ho leka ho sebelisa likhalori tse pakeng tsa 500 ho isa ho 800 ka letsatsi ho feta tseo o li jang.

Ka khaello ea lik'halori tse 500 letsatsi ka leng, o ne o tla khona ho theola ponto e le 'ngoe ka beke. Haeba u ka e boloka, u ka lahleheloa ke liponto tse 10 libekeng tse 10. Batho ba atlehileng haholo ho theola boima ba 'mele le ho bo boloka bo theola boima ba' mele butle empa butle, 'me ba phela bophelo bo botle ho fapana le ho ja lijo tse senyehang.


Mokhoa oa ho theha khaello ea khalori

Ho fokotsa ho ja mafura le lik'habohaedreite ke ho baka khaello ea "caloric". Koetliso ea boima ba 'mele e kopantseng le matla a phahameng a pelo ke e' ngoe.

Ho latela lik'halori tsa hau u sebelisa sesebelisoa kapa buka ea ho ngolla lintlha ke tsela e ntle ea ho qala ho fumana kalori ea hau ea letsatsi le letsatsi. App kapa sebaka sa marang-rang se ka u joetsa hore na ho na le likhalori tse kae lijong tse fapaneng ho u thusa ho li latela.

Hang ha u se u e-na le lipalo tse nka matsatsi a mararo a lijo tseo u li jang, eketsa likhalori ebe u li arola ka matsatsi ao u a tlalehileng ho fumana khalori ea hau ea letsatsi le letsatsi. Ha u na le tlhaiso-leseling eo, u ka tseba hore na lijo tseo u li jang li hloka moeli hakae bakeng sa ho theola boima ba 'mele.

Haeba u ikoetlisa hora e le 'ngoe moo u ikoetlisetsang teng, u ka chesa likhalori tse 400 kapa ho feta u sebelisa koetliso e matla ea "cardio" le boima ba' mele. Haeba u thibela khalori ea hau ho ja ka lona letsatsi leo ka li-calories tse 600 tlasa karolelano ea hau, u se u batla u le karolo ea boraro ea tsela ea ho theola boima ba ponto e le 'ngoe.

Boikoetliso ba ho chesa boima ba sefuba

Boikoetliso bona ka bo bona bo ke ke ba tlosa mafura a sefubeng, empa ba ka bua le ho tiisa sebaka sa sefuba sa hau.


Li-push up

Pushup ea khale ke tsela e ntle ea ho qala ho lebisa sefubeng le 'meleng o holimo.

Qala u le mapolanka, matsoho a hao a otlolohile ka tlasa 'mele oa hau kaofela le maoto a hau a arohane ka mahetla.

Butle-butle fatše, u boloke matsoho a hau a le haufi le 'mele oa hau ka hohle kamoo u ka khonang ha u le haufi le fatše.

Tobetsa holimo ho phahamisetsa 'mele oa hau sebakeng sa hau sa ho qala. Pheta makhetlo a mangata kamoo u ka khonang 'me u leke ho eketsa palo ea li-pushups tseo u li etsang ho seteng ka seng nako le nako ha u ikoetlisa.

Bench o tobetsa

Ha u qala ho qala boima bo hatellang ba benche, qala ka boima bo tlase 'me motho e mong au shebelle ho etsa bonnete ba hore ha u tlohele bareng ebe u intša kotsi.

Qala ka ho robala ka mokokotlo oa hau ka bencheng le bareng ka leihlo kaholimo ho uena. Tšoara mekoallo ka bophara ba mahetla. Hula mahetla a hao mahetleng 'me u cheche mokokotlo pele u leka ho phahamisa mekoallo.

Phahamisa bareng ka bonolo mohahong. Phefumoloha haholo pele u theola mekoallo ho ea sefubeng, u boloke litsoe ka leqhubu la likhato tse 45 ha bare e theoha.


Hang ha bare e ama 'mele oa hau, e phahamise butle.

Cable-sefapano

Ho ikoetlisa ka mohala ho thusa ho theola mesifa ho potoloha sefuba le ka tlas'a matsoho.

Qala ka ho beha li-pulleys ka holim'a hlooho ea hau. Beha boima ba 'mele qalong' me u ikemisetse ho etsa tse ngata kamoo u ka khonang.

U eme u khumametse mochini ka letheka la letheka, butle butle u hule li-pulleys ka bobeli ho uena. Haeba u khona, li tlise pele pele ho fihlela matsoho a hau a tšela sebopeho sa X. Pheta makhetlo a mangata kamoo o ka khonang, butle-butle o eketsa boima ba 'mele ha o ntse o hola hantle.

Dumbbell oa hula

Boikoetliso bona bo etsoa ha o ntse o rapame bencheng ea boikoetliso. U tšoere sekhutšoaane e le hore lehlakore le leng la boima le u shebe, u le tšoare ka kotloloho sefubeng ka bolelele ba matsoho. Ho molemo ho e ts'oara ka lehlakore le fapaneng la boima, menoana ea hau e metona e phuthetsoe ka bareng, ho boloka boima bo se o oele holimo.

Butle-butle the dumbbell morao hloohong ea hau le fatše. Leka ho otlolla matsoho ka nako eohle ha u ntse u theola molumo oa litsebe.

Ha o qala ho leka boikoetliso bona, etsa bonnete ba hore o sebelisa dumbbell ea boima bo tlase e le hore o tle o utloe seo o se etsang. Ka nepo, etsa hore motho e mong au bone ha u ntse u etsa boikoetliso bona ho etsa bonnete ba hore dumbbell e ts'oaretsoe ka mokhoa o sireletsehileng le ka nepo.

Cardio

Ho ikoetlisa khafetsa ho tla u thusa ho chesa lik'halori le ho phatloha mafura 'meleng oohle oa hau. Cardio bakeng sa likhetho tsa ho theola boima ba 'mele e kenyelletsa:

  • litepisi
  • selikalikoe
  • ho mathela kantle ka sekgahla se itekanetseng
  • thapo e tlolang
  • ho palama baesekele

Bakeng sa liphetho tse ntle, leka ho lekana metsotso e 20 ho isa ho e 40 ea pelo ka letsatsi, bonyane makhetlo a mane ka beke.

Se etsang hore mafura a sefuba a batona (man boobs)

Mafura a mangata sefubeng sa hau a ka bakoa ke liphatsa tsa lefutso tse bonolo: 'mele oa motho e mong le e mong o bopehile ka tsela e fapaneng,' me kaofela ha rona re na le mafura likarolong tse fapaneng tsa 'mele ea rona.

Ho boleloa hore, ka linako tse ling mafura a sefubeng a feteletseng ho banna a bakoa ke maemo a tlase a testosterone (a bitsoang gynecomastia). Sena se fella ka ho ruruha ho kotsi ha lisele tsa matsoele tsa hau. Ha e behe bophelo bo botle ba hau kotsing, leha e ka ikutloa e sa phutholoha.

Phuputso e 'ngoe e hakantsoe hore liperesente tsa 30 tsa banna ba tla ba le gynecomastia bophelong ba bona. Lintlha tse tloaelehileng ka ho fetesisa bophelong ho ba le gynecomastia ke bongoana, bohlankana, le pakeng tsa lilemo tse 50 le 80.

Meriana e meng e ka baka gynecomastia joalo ka litlamorao. Tsena li kenyelletsa:

  • lithibela-mafu
  • meriana e thibelang ho tšoenyeha
  • steroids, lithibela-mafu
  • meriana ea liso
  • Kalafo ea mofets'e

Mokhoa oa ho lahleheloa ke mafura a sefubeng bakeng sa basali

Bakeng sa basali ba lekang ho lahleheloa ke mafura a sefubeng, melaoana e mengata e ntse e sebetsa. Ho lahleheloa ke mafura sebakeng se seng sa 'mele oa hau ntle le ho lahleheloa ke mafura ka kakaretso ha ho khonehe.

Ho shebisa sefuba sa hau ka boikoetliso ba toning bo boletsoeng kaholimo, ha o ntse o qoba mafura le lik'habohaedreite, ho ka sebetsa ho fokotsa mafura ka tsela e phetseng hantle.

Tsa Tsau-tsau

Ho lahleheloa ke mafura sebakeng sa sefubeng ho ka bonahala ho le boima, empa motsoako o nepahetseng oa lijo, tšebetso le boikoetliso li ka etsa hore ho khonehe.

Haeba u tšoenyehile ka boima ba 'mele oa hao, kapa haeba ponahalo ea hao e etsa hore u itšepe, bua le ngaka. Ba ka u fa likeletso tse lumellanang le boemo ba hau ba bophelo.

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