Akukho ndlela ilula yokukrola umzimba wendoda ofezekileyo. Kuthatha ixesha, umzamo kunye nokuzinikela ukwakha izihlunu zakho kwaye uqalise ukukhuphisana neyona mizimba mikhulu yamadoda ekhoyo emhlabeni.
Nangona ibonakaliswe ngokwesayensi ukuba ubunzima be-muscle yendoda yenza kube lula ukunciphisa umzimba kunye nokwakha izihlunu kunomfazi, kuhleli kungenangqondo ukulindela ukufumana umzimba ogqibeleleyo ngokukhawuleza njengoko ukulahlekelwa ngamafutha kunye nokukhula kwemisipha kuthatha ixesha.
Akukho ndlela ilula yokukrola umzimba wendoda ofezekileyo. Kuthatha ixesha, umzamo, kunye nokuzinikela ukwakha izihlunu zakho kwaye uqalise ukukhuphisana neyona mizimba mikhulu yamadoda ekhoyo emhlabeni.
Nangona kungqinwe ngokwesayensi ukuba ubunzima be-muscle bendoda bukwenza kube lula ukunciphisa umzimba kunye nokwakha imisipha kunomfazi, kuhleli kungenangqondo ukulindela ukufumana umzimba ogqibeleleyo ngokukhawuleza njengoko ukulahlekelwa ngamanqatha kunye nokukhula kwemisipha kuthatha ixesha.
Umzekelo, abaninzi abathanda ukomelela badibanisa umthambo kunye nokuthatha izongezo zokunciphisa umzimba. Kodwa njengoko olu hlaziyo lwe PhenQ (enye yezinto ezitshisa amafutha aphezulu kwiimarike) yenza kucace, ipesenti ezingamashumi asixhenxe zokulahlekelwa kwesisindo somntu ziza kuvela kakhulu kwiinguqu ekutyeni ukutya.
Kuya kufuneka, ngokuqinisekileyo, usoloko udibana nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kwindlela otya ngayo, kodwa nazi iingcebiso ezi-4 ezinokukunceda ufezekise umzimba ogqibeleleyo.
Kuya kufuneka usoloko udibana nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kwindlela otya ngayo, kodwa nazi iingcebiso ezi-4 ezinokukunceda ufezekise umzimba ogqibeleleyo.
Lungisa ukutya kwakho
Ayisiyoprotein kuphela ebonelelwa yi-steak kunye namaqanda eya kukunika umzimba ogqibeleleyo. Udinga ukutya okungqukuva kakuhle okubonelela ngolungelelwaniso olusempilweni lweprotheyini, iicarbohydrates kunye namafutha. Abantu abaninzi bacinga ukuba ukweqa i-carbohydrates kuya kufumana iziphumo ezikhawulezayo, kodwa akuyi kuba njalo. Udinga ubuncinane i-50 ipesenti yeekhalori zakho ezivela kwi-carbs ezifana ne-grains epheleleyo, iziqhamo kunye nemifuno kunye neepesenti ze-20 zeekhalori zakho kufuneka zivela kumafutha. Amandla anikezelwe zezo zondlo zimbini ziya kuqinisekisa ukuba umzimba wakho awubheneli ekwaphuleni izihlunu ukuze ufumane amandla owadingayo. Ngokubhekiselele kwinani elipheleleyo leekhalori ozifunayo ngosuku? Oko kuyahluka ngokuxhomekeke kuluhlu lwezinto ezifana nobude bakho, ubunzima kunye neminyaka. Ikhawuntara yeekhalori ezikwi-Intanethi inokukunceda ukuba usebenzele into omele ukuba ujolise kuyo.
Thatha izongezo ukunceda inkqubo yokukhula kwezihlunu
Ngokwenene imizimba ye-elite yakhiwe ngokusebenza nzima kunye nesondlo esinzima, kodwa izongezelelo zingongeza ukufefa okuncinci kwe-icing ukuya phezulu kwikhekhe lakho elibophe izihlunu. I-Creatine, i-Beta-Alanine kunye ne-Whey Protein zinokunceda zonke kwaye ukuba uthatha isigqibo sokuhla ngendlela yokongeza, ke qiniseka ukuba ujonge iwebhusayithi efana ne-sideeffectanswers.com enokukunceda uqonde ngcono izongezo kunye namayeza.
Gcoba umzimba wakho ngeentsimbi
Ukuqeqeshwa kobunzima kunokukunceda ukuba uqingqe umzimba wakho ube yimo oyifunayo, mhlawumbi ngokukhupha okanye ngokukunceda unciphise umzimba. Ukufumana iziphumo ezikhawulezayo, uphando lucebisa ukuba uqeqeshe iqela ngalinye lezihlunu kabini ngeveki. Amaqela emisipha engundoqo oya kufuna ukuwabetha ziingalo, imilenze, isifuba, umva, amagxa kunye ne-abs. Njengoko amandla akho ephucula kwaye izihlunu zakho zikhula zibe nkulu, yongeza iintsimbi oziphakamisayo okanye inani le-reps oyenzayo ukuze izihlunu zakho zihlala zicela umngeni ukufikelela kwiinjongo zabo zempilo.
Musa ukutsiba kwi-cardio
Ayibobunzima kuphela obuya kukunceda ufumane umzimba ogqibeleleyo; kufuneka wenze i-cardio ngokunjalo. Uqeqesho oluphezulu lwekhefu lubandakanya ukutshintsha phakathi kwexesha lomsebenzi ophezulu njenge-sprint ye-60-yesibini, umsebenzi olinganiselayo njenge-jog yemizuzu emine kunye nomsebenzi olula njengokuhamba kwemizuzu emibini kwisiqingatha seyure. Itshisa iikhalori ezininzi ngexesha kwaye malunga neyure ezimbini emva kokuba imithambo igqibile, iyenza ibe ngumsebenzi ofanelekileyo we-aerobic ukunceda ukwehla kobunzima.