Momwe Mungayankhire

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Q: Kodi ndingayankhule bwanji mikono yanga yopanda phokoso popanda kukhala ndi minofu yambiri?

Yankho: Choyamba, musadandaule za kukhala ndi zida zazikulu. "Azimayi alibe testosterone yokwanira kuti apange minofu yambiri," akutero Keli Roberts, wolankhulira bungwe la American Council on Exercise ndi woyang'anira masewera olimbitsa thupi ku Equinox Fitness Clubs ku Pasadena, Calif. "Ndizovuta kwambiri kwa amayi kukula. "

Kuchotsa chida chamanja ndi gawo limodzi: Muyenera kuchepetsa mafuta omwe amakhala pamwamba paminyewa yanu powotcha ma calorie ambiri kuposa omwe mumadya. "Unikani zakudya zanu ndipo onetsetsani kuti mukupanga zoperewera," akutero a Roberts. (Kuti mudziwe kuti ndi ma calories angati omwe muyenera kudya tsiku, pitani ku caloriecontrol.org.) Panthawi imodzimodziyo, muyenera kumveketsa minofu yomwe ili pansi pa mafuta. "Njira yabwino ndiyo kugwiritsira ntchito minofu ya mkono wanu kuchokera kumakona osiyanasiyana," akutero Roberts. Mwachitsanzo, pa triceps yanu (minofu yam'mwamba yamkono), chitani masewera olimbitsa thupi monga ma triceps press-downs, kickbacks ndi makina osindikizira pamwamba. Izi ziwonetsetsa kuti mitu iliyonse yamatenda a triceps ipeza zoyenera. Mutha kuphunzira ma triceps ndi ma biceps osiyanasiyana m'mavidiyo, m'mabuku kapena patsamba lawebusayiti kapena kuchokera kwa wophunzitsa masewera olimbitsa thupi. Pa Shape.com mupeza zoyambira zamanja anu apamwamba, ndi buku lathu Chitani Poyenera: Zochita Zabwino Kwambiri Zopangira Thupi 75 Kwa Akazi Zimaphatikizapo zolimbitsa manja zisanu ndi ziwiri ($ 20; kuyitanitsa, pitani ku Shapeboutique.com kapena itanani 877-742-7337).

Kaya mumasankha kuchita masewera olimbitsa thupi, onetsetsani kuti mukugwiritsa ntchito zolemetsa zolemetsa zomwe minofu yanu imatopa mukangobwereza kasanu ndi kawiri mpaka 12. "Kukweza zolemera mopepuka kwambiri ndikungotaya nthawi," akutero a Roberts. "Kwezani kulemera kokwanira kuti pakutha kwa seti iliyonse, musadzachitenso chimodzi." Chitani magawo atatu a kubwereza 8 mpaka 12, okwana.

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