Xa uqala ukungena kwicandelo lokuzilolonga, ngaba uziva udidekile ngokupheleleyo? Ndijonge uluhlu lwezixhobo ezimangalisayo ejimini, bendididekile kodwa bendingazi ukuba ndiqale phi. Ungakhathazeki. Namhlanje, ndiza kwabelana nawe ngezinto ezi-5 ezingaziwayo zokuzilolonga, ezikuvumela ukuba uqalise ngokulula, uphephe iindlela eziphambukayo, kwaye ungene ngokukhawuleza kwindlela yokuzilolonga esebenzayo!
Inyani engaziwayo 1:"Isixhobo Esiyimfihlo" Sokukhula Kwemisipha - Ukukhawulelana Okungaqhelekanga. Uninzi lwabantu lucinga ukuba ukuphakamisa ubunzima ngamandla yeyona nto ibalulekileyo xa uphakamisa iintsimbi. Enyanisweni, "iqhawe" lokukhula kwemisipha kukukhawulelana okungaqhelekanga, okuyinkqubo yokukhulula ubunzima kancinci. Ukukhawulelana okungqongqo kudla amandla, ngelixa ukukhawulelana okungaqhelekanga yeyona nto ibalulekileyo ebangela ukukrala kwemisipha, kwaye kukwinkqubo yokulungisa ezi ntsimbi zincinci apho imisipha ikhula khona. Ngexesha elizayo xa uziqeqesha, unganciphisa isantya sakho esingaqhelekanga. Umzekelo, xa usenza i-squat enzulu, bala ukuya kwimizuzwana emibini engqondweni yakho uze ume kancinci. Xa ufikelela kwincopho ye-bench press, misa imizuzwana emi-2 ngaphambi kokuba wehlise. Uhlengahlengiso olulula kule nkcukacha lunokuphucula ukusebenza kakuhle kokukhula kwemisipha, ngeziphumo ezikhawulezileyo.
Inyani 2 engaziwayo:Umthamo woqeqesho awukho “kokukhona ungcono”. Abaninzi abaqalayo kwezemidlalo bakholelwa ngempazamo ukuba okukhona beziqeqesha ngakumbi, kokukhona izihlunu zabo ziya kukhula ngokukhawuleza. Oku akunjalo. Ukukhula kwezihlunu kugxininisa “umgangatho” kunokuba “kubuninzi”. Ukuqokelelana kakhulu komthamo woqeqesho akupheleli nje ekukhawuleziseni ukukhula kwezihlunu kodwa kunokukhokelela ekuxinezelekeni kwezihlunu. Izifundo zibonisa ukuba ukulungiselela iiseti ezili-12 ukuya kwezingama-20 zoqeqesho kwiqela ngalinye lezihlunu ekujoliswe kuzo ngeveki kunokufezekisa uluhlu olufanelekileyo lokukhula kwezihlunu. Ngaphaya kweli xabiso, izinga lokwenziwa kwezihlunu endaweni yoko liya kuncipha. Kucetyiswa ukuqeqesha amaqela amakhulu ezihlunu (isifuba, umqolo kunye nemilenze) kabini ngeveki, kunye neeseti ezili-12 ukuya kwezili-16 zoqeqesho ezicwangcisiweyo ngalo lonke ixesha. Thatha uqeqesho kwakhona njengomzekelo. Khetha iintshukumo ezi-4 kwaye wenze iiseti ezi-3 ukuya kwezi-4 zentshukumo nganye. Amaqela amancinci ezihlunu (iingalo namagxa) kufuneka aqeqeshwe amaxesha ama-2 ukuya kwama-3 ngeveki. Kuphela ngokucwangcisa ngokwengqiqo umthamo woqeqesho apho izihlunu zinokukhula kakuhle.
Inyani 3 engaziwayo:Ukulala – “Ummangaliso Wokwakha Izihlunu” Wasimahla Uyazi? Imeko yokulala ithathwa njengexesha legolide lokukhula nokulungiswa kwezihlunu, ingakumbi ngexesha lokulala nzulu xa ukukhutshwa kwehomoni yokukhula kuphezulu, okunokunceda izihlunu zilungiseke ngokufanelekileyo. Ngexesha lokuzilolonga, ukuhlala ulele kude kube sebusuku yinto engafanelekanga. Qiniseka ukuba ulala ngokwaneleyo ngaphezu kweeyure ezisi-7 yonke imihla. Kutheni ungazami ukubeka ifowuni yakho kwangethuba, dala indawo yokulala emnyama, uphucule umgangatho wokulala, kwaye uvumele izihlunu zakho zikhule ngokuzolileyo ngelixa ulele kakuhle, ugcine amandla oqeqesho olulandelayo.
Inyani engaziwayo 4:"Iqabane Eligqibeleleyo" Emva Koqeqesho - I-Carbohydrate + I-Protein FitnessuqeqeshoEmva koqeqesho, izihlunu zidlakadlaka kwaye zifuna ukongezwa kwesondlo ngokungxamisekileyo. Ngeli xesha, iicarbohydrates kunye neeproteni zinokuthathwa njenge "sibini esigqibeleleyo". Iiproteni zibonelela ngezinto eziluhlaza zokulungisa izihlunu, ngelixa iicarbohydrates zibonelela ngamandla okuqhuba ukufunxwa kweeproteni. Kwimizuzu engama-30 emva koqeqesho, ukutya ibhanana, ikomityi yomgubo weproteni, okanye izilayi ezibini zesonka sengqolowa esipheleleyo kunye neqanda elibilisiweyo, olu didi lweecarbohydrates kunye neproteni lunokuphucula ukusebenza kakuhle kwemisipha kwaye lwenze iziphumo zoqeqesho zisebenze ngokuphindwe kabini ngesiqingatha somzamo.
Inyani engaziwayo 5: Musa ukuyithatha lula i-Aerobic Exercise. Abantu abaninzi bagxila ekuphakamiseni iintsimbi kwaye bayayityeshela i-aerobic exercise. Enyanisweni, kubaluleke kakhulu ukulungiselela i-aerobic exercises ezimbini ukuya kwezintathu veki nganye. I-aerobic exercises efana nokutsiba ngentambo, ukujoga, ukudlala imidlalo yebhola kunye ne-aerobics inokuphucula ukunyamezela komzimba kwaye ikwenze ukwazi ukwenza ngcono kuqeqesho lwamandla. Ngaphezu koko, i-aerobic exercise ephakathi inokunciphisa ipesenti yamafutha omzimba, ikuncede wakhe izihlunu ngelixa uphepha ukuqokelelana kwamafutha. Nangona kunjalo, ukuthintela ukulahleka kwezihlunu ngexesha lomthambo we-aerobic, kuyacetyiswa ukuba unciphise iseshoni nganye ibe yimizuzu engama-20 ukuya kwengama-30 kwaye kancinci kancinci wonyuse amandla oqeqesho ukuze ufezekise isiphumo esifanelekileyo sokunciphisa amafutha ngaphandle kokulahlekelwa zizihlunu.
Ukuzazi ezi nkcukacha zi-5 ezingaziwayo zokomelela komzimba kuya kwenza abaqalayo bokomelela umzimba baqalise uhambo lwabo lokomelela ngokwesayensi nangokufanelekileyo. Khumbula, ukomelela komzimba ngumlo wexesha elide ofuna umonde nokunyamezela. Ndiyathemba ukuba wonke umntu anokufumana impilo nolonwabo ngokukomelela komzimba aze adibane nomntu ongcono!
Ixesha leposi: Meyi-15-2025