Ukuba ufuna ukuphuhlisa ithoni yemisipha, emva koko kufuneka ulandele okubizwa ngokuba ziindlela zokuchaza. Kuzo kuya kufuneka senze imithambo eyahlukeneyo ebandakanya amandla kunye nobunzima bokuqaqambisa ezo zihlunu esifuna ukubonakala. Ngokuqinisekileyo uyayazi yonke imithambo omawuyenze, kodwa ngoku kufuneka uyisebenzise!
Ukuqeqeshwa kobunnzima Yeyona ndlela iphambili ekufuneka siyithathe, kodwa ukongeza, kuya kufuneka sigxile ekutyeni kwethu kuba yonke into iyadibanisa. Kwakhona, ngamaxesha athile, ungalibali ukwenza umthambo wentliziyo osoloko ulungile. Ungaphoswa yiyo yonke into elandelayo!
Inkcazo yesiqhelo, yeyiphi imithambo efanelekileyo?
Inkcazo yesiqhelo iya kuza emva kokuba udlule kwisigaba sevolumu. Ngoko, siya kugcina ubunzima bemisipha, kodwa siya kulahlekelwa ngamanqatha. Kule nto kufuneka sibandakanye phantse umzimba wonke, ukuze umphumo ube ngcono kakhulu kunokuba kulindelwe.
Eyomzimba ophezulu
Unokukhetha I-Dumbbell bench press, i-push-ups, umqolo ohleliyo, okanye i-barbell curl, njl. Ekubeni kufuneka kube luqeqesho apho onke amaqela emisipha asebenzisanayo, zombini indawo yesifuba kunye neengalo, umva. Imithambo yokubhexa isoloko ilolona lucelomngeni kuye, kokubini umqolo ohleli phantsi osele usikhankanyile kunye nomqolo wentsimbi. Unokukhetha imithambo emininzi kwezi kwaye wenze imijikelo emithathu okanye emine. Khumbula ukuphumla phakathi kwabo bonke, ubuncinane imizuzu embalwa.
Kumzimba ongezantsi
Inxalenye esezantsi yomzimba wethu nayo ifuna uncedo lwethu. Kule meko, siya kufaka yomibini imiphunga kunye ne-squats, ukongeza kumshicileli womlenze okanye kunye ne-deadlift.. Ngabo bonke, siya kukwazi ukwenza imijikelo emininzi kwakhona kwaye iya kuba yiseshoni yoqeqesho enkulu.
Iisethi kunye nophindaphindo ukufumana ithoni yezihlunu
Kuyinyani ukuba ngamanye amaxesha kuyacaca kuthi ukuba imithambo ithini na kodwa ke siyathandabuza ukuba zingaphi uthotho okanye uphindaphindo ekufuneka silwenzile. Ewe, siya kukuxelela ukuba kule meko unako ukubheja malunga 12 uphinda-phindo ngalunye lwemithambo oyikhethileyo. Ubuncinci iiseti ezi-3 kufuneka zibe lukhetho oluhle. Kwakhona sikhumbula ukuba kufuneka uphumle phakathi kolunye uthotho kunye nolunye. Ngendlela efanayo, ukuba ucinga ngobunzima omele ubambe, siya kukuxelela ukuba unokongeza kancinci kancinci, ukwenzela ukuba kuluhlu lokugqibela kunye nokuphindaphinda kokugqibela kukubiza kancinci.
Lawula ukutya kwakho kwindlela yakho yenkcazo
Sele siyichazile kodwa ngokuqinisekileyo kuyo nayiphi na uqeqesho oluxabisa ityuwa yayo, ukutya yenye yeengongoma ezibalulekileyo ukuze sikwazi ukubona iziphumo esizifunayo. Ukuze utshise ezinye iikhalori ezongezelelweyo, kathathu ngeveki unokwenza i-cardio, ukutshintshisana phakathi kwebhayisikili okanye uqeqesho lwe-HIIT. Ukongeza, yonke imihla yeveki unokwenza uqeqesho oluthile, musa ukwenza konke kunye. Ngalo lonke ixesha uphumle phakathi evekini.
Sele uyazi ukuba kufuneka ulandele ukutya okuneprotheyini eninzi, ukutya okuziinkozo kunye nobisi olunamafutha aphantsi sesinye seziseko ezinkulu. Kodwa ngaphandle kokulibala imifuno kunye nemifuno ngokubanzi, kuyinyaniso ukuba i-carbohydrates idla ngokuncitshiswa kodwa ingashiywanga ngokupheleleyo. Sele uyazi ukuba ukutya okwahlukeneyo kunye nokulinganiselayo kusisiseko sobomi obunempilo: Amaqanda, inkukhu okanye i-turkey isifuba, i-salmon kunye ne-veal nazo kufuneka zibe kwiipleyiti zethu. Bonke bekhatshwa ngumthamo olungileyo wemifuno. Unokuzitshisa okanye uzigcobe ukuze ube nencasa eninzi. Kananjalo akufanele ulibale ukusela amanzi amaninzi kwaye ushiye iziselo ezineswekile ngasemva.