"Murume bhoobs" inogona kuva chimwe chezvinhu zviviri: kuwedzerwa kwemafupa emakumbo nekuda kwekuchinja kwehomoni kunokonzera gynecomastia -mamiriro anowanzoitika kakawanda panguva yekuyaruka nekukwegura, kana kuwedzerwa kwezvigadzirwa zvepectoral mafuta nekuda kwekuwedzera muviri wose mafuta, anowanzoti "pseudo-gynecomastia."
Zvose zviri zviviri zvinowanzoshamisika uye kazhinji hazvisi izvo zvinotinetsa, uye zvinowanzogadzirisa ivo pachavo sezvinoita mahomoni anowirirana. Izvozvo zvakati, kana kuwedzera kwechifukidzo chemafu nekuda kwekuwedzerwa kwezvokudya zvemafuta kwakaunza kuzviziva kana kunyadziswa, kuderedza muviri wako wose wezana mafuta kuburikidza nekubatana kwezvokudya uye nguva dzose yekurovedza kunogona kukubatsira kubvisa "man boobs".
Nzira Yokubvisa "Man Boobs"
Chinhu chimwe chete chokuchengeta mupfungwa ndechokuti " kuderedzwa kwemavara " hakugoni kuitika. Izvi zvinoreva kuti kuburitsa kunze kwemaseri makumi maviri emabhandi ekuchengetedza mabhesi mune tariro yekuderedza mafuta muchipfuva chako haisi nzira yako yakanakisisa yekurasikirwa zvachose mafuta. Kunyange zvazvo mabhizimisi echinyorwa anogona zvechokwadi kubatsira kubatsira kuvaka musimba mumapecs ako, kuita zvidzidzo zvinongotarisa pachipfuva chako hazvibviri kukurumidza kushandiswa kwemasabolism zvakakwana kuti ugone kurasikirwa kukuru kwemafuta.
Bheji yako yakanakisisa ndeyokutevera muviri-muviri wekuita muviri unoshandiswa hunoita zvose zvemasimba ako mashoma, kusanganisa simba yekudzidzisa nemishonga yemwoyo. Iyi nzira inobatsira kukurumidza kushandiswa kwemasabolism panguva uye nekutevedza muviri panguva imwecheteyo kuvaka musasa mashoma. Chimwe chimwe chechipiri chekurasikirwa kwemafuta uye misumbu inowana zvivharo zvinowanikwa uye zvinogara kwenguva refu. Sezvo iwe uchirasikirwa namafuta omuviri mumuviri wako, unoona kuchinja kwehukuru uye chimiro chebhokisi rako.
Yeuka, kusagadzikana chinhu chikuru. Mafuta ako emafuta haana kukura usiku hwose, saka haukwanise kutarisira kuti kurasikirwa kwemafuta kuitike padonho rehapi. Ita kuzvipira kuita chiitiko chinotevera kwemazuva matatu pavhiki kwemwedzi miviri kana mina usati waisa mhinduro yako yekutanga. Sezvaunokura tsika yako yekuita basa, yeuka kuti chikafu chinhu chinokosha chekurasikirwa kwemafuta. Funga nezvekudya mizhinji yezvibereko, nyama yakaonda, uye zviyo zvakakwana paunenge uchidzivirira kushandiswa kana kucheneswa kwezvokudya. Nebasa rakagadzikana kusvika kune mararamiro ehupenyu hune hutano, iwe uchaona mitsva yaunotarisira.
Ingochengetedza mupfungwa, mune dzimwe nguva, gynecomastia chiratidzo chemwe mamiriro. Kana iwe uine hanya, kana iwe uri kutarisana nedzimwe zviratidzo zvakadai sokuputika, marwadzo, kana kunyorera kunyorera, rongedza kusangana nechiremba wako.
Workout Structure
Ita basa iri semutunhu, kupedzisa maitiro ose masere ekudzoka shure kwekudzoka nekuzorora zvishomanana sezvinobvira pakati pezviito. Zorora kwemaminitsi maviri mushure mekuzadza rimwe nerimwe. Pedzisa zvikamu zviviri kusvika zvina zvakakomberedza. Basa rose rinofanira kutora pakati pemaminitsi makumi maviri nemakumi maviri nemakumi mana zvichienderana nehuwandu hwemashure maunoita uye kuti zvinotora nguva yakareba sei kuti uende pakati pezviito.
Zvishandiso Zvinodiwa:
- Medicine bhora (zvinonzwisisika kuti mishonga yemapuranga emusvingo ibhola)
- Dumbbells
1 - Jumping Jacks, Makore makumi matanhatu
Tanga tsika yako nekuita jacks kumhanya. Iko kushamba-shandiswa kwemagetsi kuchasimudza mwoyo wako uye kukubatsira kuti udziye ushamwari hwako hwose. Ingoimirira nemakumbo ako pamwechete, maoko kumativi ako. Bvisa tsoka dzako kunze kwekupedzisira panguva imwe chete uchidzungira maoko ako pamusoro. Pakarepo mushure mokumhanyira, svetura tsoka dzako kumashure paunounza maoko ako kumashure ako.
Kana huwandu hwehutundu hwepanyama kana kukuvadzwa kunokudzivirira kubva pakugadzirisa nekunyatsogadzirisa jack jeddy jack, shandura basa racho nekusimudza rutsoka rwako rworudyi kune rumwe rutivi sezvaunosungira maoko ako pamusoro, ndokubva wadzorera kumashure apo iwe unosungira maoko ako kumativi ako . Dzokorora kune rumwe rutivi uye ramba uchidaro.
2 - Wall Ball Shots, 60 Makore maviri
Ichi chiitiko chinotarisa muviri wako wose, nekutarisa pamakungu makuru emishamba ye quads yako, hamstrings, glutes, chifuva, mapepa, uye nheyo.
Mira pedyo nehupamhi hwemaoko kubva pakusvingo kwakasimba, uchibata bhodhoro remishonga mumaoko maviri, rakatsigirwa pachifuva chako. Dzvinyirira zviuno zvako, pfugama mabvi ako, uye kuderedza maruva ako kumvura. Paunenge uchinge uchinge wakaderera pasi sezvaunogona, shandura chikamu chacho, uchimanikidzira nesimba kuburikidza neshamwari dzako kuti uwedzere mabvi ako nehudyu. Sezvaunoita saizvozvo, shandisa mhando yepamusoro bhora mishonga zvakanyanya sezvaunogona kurwisa. Sezvo mushonga webhola uchisvika, uibate nemaoko maviri, uite kuti udzoke zvakare pachipfuva chako, uye pakarepo uzvidzike mune imwe shat kuti uenderere mberi.
3 - Renegade Row, 60 Seconds
Mutsara wekumhanyira unofungidzira mazana mapundu emashure emashure mako uye biceps uyewo achida kubatanidzwa kweganda, quadriceps, mapepa, uye triceps.
Tanga panzvimbo yakakwirira yeplanki nemuviri wako uchiita mutsara wakarurama kubva pazvitsitsinho kusvika kumusoro, uye maoko ako zvakananga pasi pemapfudzi ako. Bata dumbbell muruoko rumwe norumwe. Kubva pane chinzvimbo ichi, tora uremu hwako zvishoma kurudyi uchichengetedza mutsara wako wakaita pasi. Bvisa dumbbell iri muruoko rwako rworuboshwe yakananga kumucheto mako uchiisa ruoko rwako pedyo nemuviri wako-muromo wako unofanirwa kuenderera mberi kune denga. Deredza pasi dumbbell inodzokera pasi pasi nenzira yakarongeka, uye shandura mazamu, panguva ino uchinje uremu hwako kuruboshwe usati watora dumbbell iri muruoko rwako rworudyi kusvika kumoto wako. Ramba uchichinja mapepa paunenge uchichengeta mahudyu ako, mapepa, uye torso zvakasimba sezvinobvira.
Kana uri nenguva yakaoma kupedzisa maitiro ekuzara kwemasekondi makumi matanhatu mumapuranga, chengetedza mabvi ako pasi kuti uchinje.
4 - Single-Arm Dumbbell Chest Press, 30 Seconds Per Arm
Iko-arm-dumbbell chest press inosanganisa mazamu, mapepa, uye triceps unilaterally, asiwo zvinoda kubatanidzwa kwekudzivirira kudzivirira mahudyu ako kana mapepa kubva pakugadzirisa munguva yekushanda.
Nhema pamusana pako pane bhendi yakasimba nemabvi ako akadzikamisa, tsoka dzakadzika pasi pasi. Simba dumbbell iri muruoko rwako rworudyi, ruoko rwako rwakatambanudzirwa pamusoro pebhokisi rako. Isa ruoko rwako rworuboshwe zvishoma pahudyu yako yekuruboshwe sechiyeuchidzo kuti uchengetedze hupete hwakasimba uye uite nebheni. Nenzira yakarongeka, benderera kurudyi kwako, kuderedza dumbbell kubhokisi rako. Apo dumbbell iri masendimita kana maviri kubva muchifuva chako, shandura chikamu chacho, uye shandisa pecs yako uye triceps kuisa dumbbell yakananga kumusoro, kudzokera kunzvimbo yekutanga. Rambai kwemaminitsi makumi matatu musati machinja mashizha.
5 - Muchikwata cheMakomo, Makore makumi matanhatu
Vanokwira mugomo vanopa imwe nzvimbo yakawanda ye cardio pakati penharaunda yako kuti uchengetedze mwoyo wako uchikwirira. Nhengo yemuviri inodawo kuramba ichibatanidzwa kwebhokisi, mapepa, uye triceps, iyo inonyanya kuoma pashure pokupedzisa simba rinoshandiswa rinotarisana nemapoka mapoka mamwechete.
Tanga panzvimbo yakakwirira yepuranga, zvanza zvako pasi pemapfudzi ako, makumbo ako akawedzerwa, uye chinamato chako chakabatanidzwa kuti uchengetedze chiuno chako. Dhirorera mabvi ako okurudyi kumapfupa ako, uye sara rutsoka rwako rworudyi pasi, sekunge iwe uri kuda kubvisa mu sprint. Kubva munzvimbo iyi, svetuka makumbo maviri mumhepo, uchinje nzvimbo dzazvo usati wasvika, saka rutsoka rwako rworuboshwe runotungamira mberi, uye rutsoka rwako rworudyi runowedzera. Nenguva iyo svetuka makumbo maviri mumhepo zvakare uye shandura nzvimbo yavo. Rambai muenzaniso uyu kwenguva yakareba yezvidzidzo.
Kuti uchinje basa racho, tanga uri pakakwirira pakakwirira, makumbo akawedzerwa. Dhirorera bhedu rako rokurudyi mberi, kugunzva rutsoka rwako rworudyi pasi iwe usati watambanudza pakarepo gumbo rako rorudyi zvakare, uchidyara naro mumutambo wepamberi. Shandura mahlangothi, ikozvino kusvitsa bheji rako rokuruboshwe mberi nekukanda rutsoka rwako rworuboshwe pasi. Ramba uchichinja mapepa ehupenyu hwehutano.
6 - Kumusoro Kufamba Lunge, 60 seconds
Musoro unofamba-famba unofadza hutundu hukuru hwemuviri wako-nyundo yako, quads, uye glutes-panguva imwe chete inopesana nemapfudzi ako uye nheyo.
Bata bhodha remishonga pakati pemaoko maviri uye uwedzere iro zvakananga pamusoro. Enderera mberi nerutsoka rwako rworudyi, uchidyara rutivi rwemakumbo maviri pamberi petsoka yako yeruboshwe. Ita chinangwa chako kuchengetedza ruvara rwako rurefu uye ronamire mabvi maviri ose, kuderedza ibhegi rako rokuruboshwe kusvika pasi. Nguva pfupi ibvi rako risati radzika pasi, chengetedza nerutsoka rwako rworudyi uye simuka uende apo iwe unotambanudza rutsoka rwako rworuboshwe mberi, kutora danho pamberi pekodzero yako. Dzokorora rungamire uye ramba uchiita basa racho, uchifambidzana nerutsoka rwakasiyana nerokudzokorora rimwe nerimwe.
7 - Pushups, 60 seconds
Iwe wakatotanga kutarisa chifuva chako, triceps, mapepa, uye nepamusoro pezvinhu izvi zvose, saka tarisira "kunyatsopisa" aya mapoka emasumbu ane katevedzana rekunyengera. Inzwa wakasununguka kupfugama namabvi ako pasi kana kutamira kumadziro panguva ipi zvayo kuti uchinje muviri uende kumabvi kana kuti rusvingo.
Tanga munzvimbo yakakwirira yepuranga nemaoko ako zvakananga pasi pemapfudzi ako, asi zvishoma kudarika kupfigira-kuputika. Kuchengeta nheyo yako yakasimba uye torso yako yakasimba, benderera zvipfeko zvako uye udzikise chifuva chako kusvika pasi. Apo iwe uri masendimita mashoma kubva pakubata pasi, shandura chikamu chacho, uchidzvinyirira kuburikidza nemichindwe yako sezvaunowedzera zvidzitiro zvako, kudzokera kune yakakwirira yeplanha. Ramba uchiita basa racho, uchinje shanduro yakashandurwa sezvaunoda kupedzisa yakagadzirirwa.
8 - Mushonga Wemapuranga Wemahombe Masanda, makumi matanhatu
Nokugadzirisa kwekupedzisira-kwakanyanyisa kunokonzerawo muviri wose wepamusoro, kubata mishonga bhora nokuda kwezvikamu zvakasiyana-siyana zvehunivha. Kana zvichibvira, shandisa mishonga bhizinesi risina kunyanyisa, sezvakaita bhora bhuta.
Gira pasi pasi pamubhedha uye ubatisise bhodhoro remishonga pakati pese maoko pamafudzi ako. Simudza bhora kumusoro kwepamusoro wako uye shandisa gumbo rako zvishoma kurudyi, uchiratidza mishonga bhora kuruoko rwako rworudyi sezvaunoshandisa nesimba nemaoko ako uye nheyo (kunyanya zvibvumirano zvako) kuvhara bhora pasi pasi kune kunze kwe ibvi rorudyi. Sarudza bhora kumusoro nemaoko maviri, risimudze uye pamusoro pemusoro wako, ikozvino kushandura torse yako kuruboshwe usati washandisa mutemo wako uye wepamusoro muviri kuti uise bhora pasi kunze kweruboshwe yako. Ramba uchichinja mapepa ehupenyu hwehutano.