Ngokuphambene nenkolelo evamile, ukwakha imisipha kuyinqubo elula. Kudinga ukuzimisela okukhulu, ukushayela, nokubekezela, kodwa enhliziyweni yakho, akukho lutho oluyinkimbinkimbi. Yidla kakhulu futhi usebenze kangcono. Uma uke waba ku-inthanethi lapho uhlaselwe khona ngolwazi, ukudla okudlayo, nezinhlelo zokujima ezingasile ezikucime kukho konke, awuwedwa.
Sikubonile okubonile, futhi ukuze sigweme ezinye izinkinga, siqhamuke nezinto eziyisisekelo zokwakha imisipha, zonke ezifingqiwe kulawa macebiso amane.
Yidla Ngokufanele
Uma uke wezwa othile ekhuluma ngokunqwabelana, kungenzeka ukuthi, ubulalela enye yemibono emibili. Kungaba umuntu okhuluma ngokuthi uthola kanjani ukudla akufunayo nokuthi ufuna nini, noma uhlelo olunemininingwane, oluphathekayo olungashiyi indawo yokuthuthukisa. Uma sekushiwo, uma ufuna ukuzuza isisindo somzimba, indlela yokukwenza akukhona ngokulandela okukodwa kwalokhu okubili okweqisayo. Kalula nje, kumayelana nokuthola izinhloso zakho nezidingo zakho zokudla okunomsoco, bese udala uhlobo lwemithi olulingana nawe ngenkathi ukhumbula izinto eziyisisekelo ezithile.
Ukwakhiwa kwemisipha ngeke kwenzeke ngaphandle kwamaprotheni. Ngenxa yokuthi umzimba unokuningi okusebenzisa amaprotheni, uzokwakha imisipha kuphela ngemva kokufeza ezinye izidingo zawo ezisekelwe kumaprotheni. Isilinganiso esihle igremu elingu-1 lamaprotheni kulo lonke iphawundi lesisindo somzimba noma u-40% wokudla kwakho kwansuku zonke. Okusele kwakho ukudla kwe-caloric kufanele ivele kuma-carbs namafutha. Kungakhathaliseki ukuthi inhloso yakho ukunciphisa isisindo noma cha, ama-carbs namafutha ayingxenye ebalulekile yanoma yikuphi ukudla. Ngaphandle kwamandla, umzimba awukwazi ukwakha imisipha, kodwa lokhu akusho ukuthi udla udoti. Akukho lutho olungalungile ngokuzelapha, kodwa nciphisa ukudla kwakho uma kuziwa ekufakeni ushukela nokudla okuthosiwe.
Buyekeza Umjikelezo Wakho Wokujima
Uma kade wenza umkhuba ofanayo isikhashana manje, akungabazeki ukuthi awuboni izinzuzo. Isixazululo, nokho, akukona ukushintshela kuhlelo olusha futhi uzisebenzele emathanjeni. Akukhona nje ukuzivocavoca kanzima. Ukuba nenjongo nokunemba yizihluthulelo zokwakhiwa kwemisipha ngempumelelo. Misa isikhashana ukuze ubheke umjikelezo wakho okhona. Ingabe uqondisa ngempumelelo amaqembu emisipha ofuna ukuwakha? Ingabe uyayikhathaza imisipha yakho? Ingabe ukugxila kwakho kakhulu kuma-reps noma isisindo?
Izintambo zokulwa ziyindlela enhle yokushintsha isimiso sakho ngaphandle kokuthembela esisindweni esinzima. Izivivinyo zentambo yempi kuzokusiza ukwakha imisipha, futhi zingasetshenziswa njengendlela yokuzivocavoca kwe-aerobic kubantu abafuna ukushisa ama-calories ngenkathi beqinisa imisipha emzimbeni wabo ongaphezulu. Uma ufuna imibono emisha yokuqeqesha amandla engabandakanyi ukuphakamisa isisindo eseqile, zama izintambo zempi!
Ucwaningo lwesayensi mayelana nalolu daba lubonise ukuthi ukuphakamisa izisindo ezinzima ze-reps eziphansi kuphumelela kakhulu uma kuziwa ekwakhiweni kwemisipha kunokwandisa ama-reps okuthuthukisa kuphela ukukhuthazela kwemisipha. Uma usaqala, ukuzivocavoca umzimba kuyinketho engcono kakhulu kuwe. Kunzima ukuthola ukuthi ungaqala kuphi ngokuhlakanipha, kodwa lokhu Isixhumanisi se-Google Play Isitolo iqinisekisa ukuthi awudingi imishini ukuze uthole imisipha. Kungakhathaliseki ukuthi yisiphi isitayela sokuzivocavoca, qiniseka ukuthi uyayikhathala imisipha yakho. Ungakhohlwa ukuqaphela intuthuko yakho futhi wandise umfutho ngokufanele.
Phumula Kakhulu
Ukuphumula kungokwababuthakathaka, kodwa futhi kwabanamandla. Ungakwazi ukuzivocavoca nsuku zonke inyanga, futhi uzobona izinzuzo, kodwa ngeke kuhlale isikhathi eside. Ukusebenza nsuku zonke kungase kubonakale kuwumbono omuhle noma isinqumo sonyaka omusha esishintsha impilo, kodwa kunokuningi imiphumela emibi , ngokomzimba nangokwengqondo. Ukuba nesimiso sokuzivocavoca okukhulu kakhulu ngeke nje kuqede umzimba wakho, kodwa futhi kuzoqeda nogqozi lwakho. Sonke sinezinsuku ezimbi futhi ngezinye izikhathi ikhefu liyadingeka. Uma ungagula ngengoma oyikhonzile uma uyilalela nsuku zonke, cabanga ukuthi ungazizwa kanjani ngohlelo lokujima.
Okuhlukile akukhona ukuyeka inqubo, ngokusobala, kodwa udinga ukufaka usuku olulodwa lokuphumula ohlelweni lwakho, okungenani. Ucwaningo luye lwafakazela ukuthi ukuphumula okunjalo kunenzuzo kakhulu ngoba kunikeza umzimba wakho ithuba lokugcwalisa izinqolobane zawo futhi ulungise izicubu zemisipha ezilimele. Lokho kulungiswa yikho okwenza imisipha yakho ibe mikhulu futhi ibe namandla, futhi ukuvimbela umzimba ekulungiseni umonakalo yikho okuholela ekulimaleni.
Yiba Isengezo Esihlakaniphile
Akuwona wonke amalebula amahle anesithombe semodeli ehlisiwe iyisengezo esihle. Lapho ukhetha isengezo, imvelo ingukubheja kwakho okuhle kakhulu. Uma udinga umthamo owengeziwe wamaprotheni, amavithamini, noma amaminerali, izithako zemvelo ziyindlela engcono kakhulu nephephe kunazo zonke ongahamba ngayo. Izithako ze-Creatine nazo ziye zafakazelwa ukuthi ziyasebenza uma kuziwa ekuthuthukiseni ukuzuza kwemisipha, kanjalo namanye ama-amino acid. Kodwa-ke, ngaphambi kokuthenga, qiniseka ukuthi wenza ucwaningo lwakho ngomkhiqizo kanye nezithako zawo futhi uthintane nodokotela wakho.
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Ukuthola uhlelo oluphelele oluhambisana nemigomo yakho yokuzuza kwemisipha kulula. Kuyinqubo yokuzama nephutha, futhi uma usudlule ingxenye yephutha, akulutho kodwa ukuhamba ngomkhumbi okushelelayo. Nokho, ukuze ufike kolunye uhlangothi, udinga ukudweba imingcele eqinile. Uma isimiso sakho siphazamisa ukuphila kwakho komphakathi noma injabulo yakho iyonke, ungaziphushi ukuze usebenze ngakho. Thola izindlela zokunciphisa, ukunxephezela, nokuhlehla. Icebo lakho, hhayi elomunye umuntu.