Uma ufuna ukuthuthukisa ithoni yemisipha, khona-ke kufanele ulandele lokho okubizwa ngokuthi izinqubo zokuchaza. Kuzona kuzomele senze izivivinyo ezahlukene ezibandakanya amandla nesisindo ukuze sigqamise leyo misipha esifuna ukuthi ibonakale. Impela wazi zonke izivivinyo okufanele uzenze, kodwa manje sekufanele ukusebenzise!
Ukuqeqeshwa kwesisindo Yindlela esemqoka okufanele siyihambe, kodwa ngaphezu kwalokho, kuzodingeka futhi sigxile ekudleni kwethu ngoba konke kuyahlanganisa. Futhi ngezikhathi ezithile ungakhohlwa ukwenza ukuzivocavoca kwenhliziyo nemithambo yegazi okuhlala kukuhle. Ungaphuthelwa yikho konke okulandelayo!
Incazelo yesimiso, yiziphi izivivinyo ezifanele?
Umjikelezo wokuchaza uzofika ngemuva kokuthi udlule esigabeni sevolumu. Ngakho-ke, sizogcina i-muscle mass, kodwa sizolahlekelwa amafutha. Kulokhu kufanele sifake cishe wonke umzimba, ukuze umphumela ube ngcono kakhulu kunalokho obekulindelwe.
Ngomzimba ongaphezulu
Ungakhetha I-Dumbbell bench press, push-ups, umugqa ohlezi, noma i-barbell curl, njll. Njengoba kufanele kube ukuqeqeshwa lapho wonke amaqembu emisipha ehlanganyela khona, kokubili indawo yesifuba nezingalo, umhlane. Izivivinyo zokugwedla zihlala zimncoma kakhulu, kokubili umugqa ohlezi esiwushilo kanye nomugqa we-barbell. Ungakhetha izivivinyo eziningana kulezi futhi wenze imizuliswano emithathu noma emine. Khumbula ukuphumula phakathi kwazo zonke, okungenani imizuzu embalwa.
Ngomzimba ongezansi
Ingxenye engezansi yomzimba wethu nayo idinga usizo lwethu. Esimweni esinjalo, sizofaka kokubili amaphaphu kanye nama-squats, ngaphezu kokucindezela umlenze noma kanye ne-deadlift.. Ngabo bonke, sizokwazi ukwenza imizuliswano eminingana futhi futhi kuzoba iseshini yokuqeqesha enhle kakhulu.
Amasethi kanye nezimpinda ukuze uthole ithoni yemisipha
Kuyiqiniso ukuthi kwesinye isikhathi kuyasicacela ukuthi kuyini izivivinyo kodwa sibe nokungabaza ukuthi zingaki uchungechunge noma izimpinda okufanele sizenze. Hhayi-ke, sizokutshela ukuthi kuleli cala ungakwazi ukubheja cishe izimpinda eziyi-12 zokuzivocavoca ngakunye oyikhethile. Okungenani amasethi ama-3 kufanele abe inketho enhle. Futhi siyakhumbula ukuthi kufanele uphumule phakathi kochungechunge olulodwa nolunye. Ngendlela efanayo, uma ucabanga ngesisindo okufanele usibambe, sizokutshela ukuthi ungakwazi ukwengeza kancane kancane, ukuze ochungechungeni lokugcina kanye nokuphindaphinda kokugcina kubiza kancane.
Lawula indlela odla ngayo endleleni yakho yokuchaza
Sesike sayisho kodwa-ke kunoma yikuphi ukuqeqeshwa okufanele usawoti wayo, ukudla kungenye yamaphuzu abalulekile ukuze sikwazi ukubona imiphumela esiyifunayo. Ukuze ushise ama-calories engeziwe, kathathu ngeviki ungenza i-cardio, ukushintshana phakathi kokuhamba ngebhayisikili noma ukuqeqeshwa kwe-HIIT. Ngaphezu kwalokho, zonke izinsuku zesonto ungenza ukuqeqeshwa okuthile, ungakwenzi konke ndawonye. Hlala uphumule phakathi nesonto.
Uyazi kakade ukuthi kufanele ulandele ukudla okunamaphrotheni amaningi, okusanhlamvu okuphelele kanye nobisi olunamafutha amancane kungenye yezisekelo ezinhle. Kodwa ngaphandle kokukhohlwa imifino nemifino ngokuvamile, kuyiqiniso ukuthi ama-carbohydrate ngokuvamile ayancishiswa kodwa hhayi ngokuphelele. Usuvele wazi ukuthi ukudla okuhlukahlukene nokunokulinganisela kuyisisekelo sempilo enempilo kakhulu: Amaqanda, inkukhu noma i-turkey breast, i-salmon ne-veal nazo kufanele zibe semapuletini ethu. Zonke zihambisana nomthamo omuhle wemifino. Ungawapheka ngesitimu noma uwagcobe ukuze ube nokunambitheka okwengeziwe. Futhi akufanele ukhohlwe ukuphuza amanzi amaningi futhi ushiye iziphuzo ezinoshukela ngemuva.