Nama ea mesifa ke eng?Mesifa ke lisele tsa bohlokoa tsa 'mele, tlas'a lera la mafura a subcutaneous, empa hape le ikarabella bakeng sa motsamao, tšehetso le tšireletso ea masapo, litho tsa ka hare le litho tse ling tsa bohlokoa tsa' mele.

Ka kholo ea lilemo, ka mor'a lilemo tse 30, mesifa e tla lahleha selemo le selemo, boleng ba motheo ba metabolism bo tla fokotseha, 'me matla a' mele a tla fokotseha haholo ho feta pele.

Ho ba le mesifa e matla ho ka re thusa ho etsa mesebetsi ea letsatsi le letsatsi hantle, ha re ntse re fokotsa moroalo oa manonyeletso a rona le ho fokotsa kotsi ea kotsi.

Ho phaella moo, mesifa e boetse e le lisele tse sebetsang tsa 'mele, tse tukang lik'hilojule tse ngata ka letsatsi ho feta mafura, li ka re thusa ho boloka tekanyo ea' mele ea metabolism, ho khothalletsa ho chesa mafura, ho fokotsa monyetla oa ho ba botenya, le ho ntlafatsa tšireletso ea 'mele, e le hore u lule u le matla. mmele.

Koetliso ea ho hanyetsa ke eng 'me melemo ea ho etsa koetliso e eketsehileng ea ho hanyetsa ke efe?

Koetliso ea ho hanyetsa e bolela ho ikoetlisa ka ho sebelisa lisebelisoa tsa boima ba 'mele (tse kang li-dumbbells, li-barbells, joalo-joalo) ho ntlafatsa mesifa le mamello.

Koetliso ea mofuta ona e ka susumetsa khōlo ea mesifa le ho eketsa lihlahisoa tsa mesifa, e leng se etsang hore 'mele o be matla le ho feta.Koetliso ea ho hanyetsa e ka boela ea re thusa ho ba boemong bo botle le ho eketsa matla a 'mele le botle.

Ho etsa koetliso e eketsehileng ea ho hanyetsa ho ka tlisa melemo e mengata:

Pele ho tsohle, e ka ntlafatsa boleng ba mesifa, ea etsa hore 'mele o phele hantle, o be matla haholoanyane,' me mohala oa 'mele o be betere, joalo ka ho hlahisa mohala oa letheka, letheka, le kgutlotharo e inverted.

Ea bobeli, koetliso ea ho hanyetsa e ka boela ea re thusa ho laola boima ba 'mele le ho fokotsa ho bokellana ha mafura, kahoo ho fokotsa kotsi ea lefu la tsoekere, khatello e phahameng ea mali, lefu la pelo le mafu a mang.

Qetellong, koetliso ea ho hanyetsa e ka boela ea re thusa ho fokotsa khatello ea kelello, ho imolla matšoenyeho le khatello ea maikutlo, le ho ntlafatsa bophelo ba rona ba 'mele le ba kelello.

Ka kakaretso:

Mesifa ke lisele tsa bohlokoa 'meleng ea rona,' me ho etsa koetliso e eketsehileng ea ho hanyetsa ho ka ntlafatsa boleng ba mesifa, e leng se tlisang melemo e mengata.Haeba u batla ho theola boima ba 'mele ka potlako le ho fumana palo e matla, leka koetliso ea ho hanyetsa.

Ba qalang ba ka qala ka squat, push up, bench press, rowing, hard pull, lunge squat, lip lift le liketso tse ling tse kopantsoeng, ho ikoetlisa hang ka matsatsi a 2-3, 'me butle-butle ba ntlafatsa boemo ba boima ba' mele, bo ka khonang ho sebelisa lihlopha tse kholo tsa mesifa. ea 'mele, ho ntlafatsa boleng ba mesifa, le ho theha mohala o tiileng oa' mele.