Umzimba omuhle nosizwayo uyiphupho labantu abaningi. Akudingekile ukuba ube "terminator", kepha ukubheka ukuze ukubonakaliswa kungacasuli njalo, kepha, kunalokho, kukwenza ujabule, ukufanele.
Isithiyo esikhulu ekufezeni ukukhululeka komzimba ngamafutha angaphansi. Imvamisa abantu abaya njalo ejimini futhi banezingalo eziqinile futhi imilenze, ayikwazi ukuziqhayisa ngomzimba omuhle. Isibonelo esihle salokhu nguFedor Emelianenko owaziwayo, okuthi, ngakho konke okuhle kwakhe emhlabeni wobuciko bokulwa, akabukeki njengomakhi womzimba.
Ngakho-ke, ukuqeqeshwa kwamandla njalo akuhlinzeki ukukhululeka kwemisipha. Lokhu kuyiqiniso ikakhulukazi kubadlali abanesisindo esikhulu. Futhi ngaphandle kokusebenza ngensimbi, kubalulekile ukufeza izinyathelo ezimbalwa ezizosiza ukufeza imiphumela.
Amathiphu okwakha imisipha enamaqhuqhuva
Ukubekezela
Akuvamile ukuthi abaqalayo baye ku "simulator" ngenganekwane yokuthi bangapompa ezinyangeni ezimbalwa. Kepha ngemuva kwalesi sikhathi, futhi bengawuboni umphumela ofanele, bayeka ukuqeqeshwa, bekhalaza ngofuzo lwabo "nangethambo elibanzi". Ngakho-ke, uma uzimisele ngokuthola isithombe esihle, udinga ukubekezela. Kungathatha isikhathi eside ukufeza umphumela oyifunayo. Vele kunezindlela ezizwakalayo zokupompa imisipha, kepha uma umgomo wakho uwukushwiba ngaphandle kosongo empilweni bese uthola umphumela ozohlala isikhathi eside, ngakho-ke akufanele wonge ngesikhathi.
Lala
Ukulala okuhle kubaluleke kakhulu ekulahlekelweni kwamafutha. Kuyadingeka ukulala okwesithathu kosuku. Abantu abaningi bakhuluphele ngenxa yesizathu sokuthi abalali ngokwanele. Ukuntuleka kokulala kuholela ekucindezelekeni, okuyisikhuthazo sokuqongelelwa kwamafutha.
Ukweqisa
Njalo nika umzimba wakho amandla. Uma usaqala, lapho-ke awudingi ukuthi ulingane "ne-timer" yakudala yokuzivocavoca, ukuziqeqesha ngokuqhubekayo amahora ama-2. Ngaphezu kobuhlungu obukhulu bemisipha nokusebenza ngokweqile, ngeke uthole lutho oluhle. Okokuqala, kunengqondo ukuvakashela "indawo yokuzivocavoca" kathathu ngesonto. Ngokuhamba kwesikhathi, ungashintshela ekuqeqeshweni kwansuku zonke.
Ukudla kwasekuseni
Ukudla kwasekuseni kuyasiza kakhulu, ikakhulukazi kubadlali. Ngokubeka ama-carbohydrate namaprotheni ekuseni, uzinikeza wena nemisipha yakho umsoco namandla usuku lonke. Ukudla kwasekuseni kuyadingeka ikakhulukazi kulabo abangakwazi udle ngokushesha ngaphambi kokuqeqeshwa amahora ambalwa futhi uvame ukuya ejimini elambile.
Isikhathi ngemuva kokuqeqeshwa
Ngisho nangemva kokuqeda ukuzivocavoca, umzimba uyaqhubeka nokushisa ama-calories ngosuku olulandelayo.
Umsoco ofanele womzimba oqoshiwe
Ukuze imisipha iqale ukugqama, udinga ukuya ekudleni okukhethekile, unciphise inani lama-calories asetshenziswa nsuku zonke. Kufanele kuqondwe ukuthi ukunciphisa inani lokudla nakho kunganciphisa ubukhulu bemisipha ngokujwayelekile. Ukuvimbela lokhu ukuthi kungenzeki, udinga ukunciphisa ukudla kwakho ama-carbohydrate namafutha, kepha ngasikhathi sinye kwandisa ukudla kwakho kwamaprotheni. Cishe ngosuku, kufanele udle amafutha angamaphesenti ayi-15, amaphesenti ama-carbohydrate angama-25-30, futhi ngaphezu kwengxenye, cishe amaphesenti angama-60, kufanele acebe ngamaprotheni.
Lokhu kwenzelwa ukuthi inani elinyukile lamaprotheni lifake amafutha emsebenzini, okuzoba ngumthombo wamandla. Ngaphandle kwalokho, imicu yemisipha izobhujiswa ngenxa yenani elikhulu le-hormone cortisol, egcwalisa ukulahleka kwamandla ngale ndlela.
Inani lama-carbohydrate kufanele lehliswe ukuze umzimba uqale ukuthola amandla kweminye imithombo. Uma kukhona ama-carbohydrate amaningi emzimbeni, khona-ke amandla amakhulu atholakala kubo, kodwa uma engekho ama-carbohydrate anele, khona-ke ezinye izindlela zokuthola amandla ziyafunwa, bese kuqala ukushiswa kwamafutha.
Zivocavoce
Noma yikuphi ukuzivocavoca ukudala incazelo yemisipha kufanele kuqale ngomsebenzi we-aerobic ozohlala okungenani imizuzu eyi-15. Ukuze wenze lokhu, ungenza ukugijima noma usebenze ngentambo yokweqa. Kufanele ujuluke kahle ngesikhathi sokufudumala, ngakho-ke yenza okusemandleni akho. Ukuvivinya umzimba nge-aerobic, ngaphezu komsebenzi oyinhloko wokushisa amafutha, kwandisa umzimba womuntu. Futhi lokhu kusiza ukufaka ngenkuthalo amanoni ekusebenzeni kwakho.
Ngabeukuzivocavoca okwenziwe ukubumba ubuhle bomzimba, kuyadingeka ukwenza ngezisindo ezincane, kepha ukwenza okuningi, cishe u-15-20, ukuphinda. Kungcono ukusebenzisa izivivinyo ezihlukanisa imisipha ngayinye, okungukuthi, ukuhlangana okukodwa. Isici sabo esiyinhloko ukuthi ijoyinti elilodwa kuphela elihilelekile kubo. Lokhu kufaka phakathi ama-curls emilenze, ukuqondisa imilenze, ama-biceps curls, futhi cishe konke ukuvivinya umzimba okwenziwa emishinini ekhethekile.
Ngaphezu kwalokho, ukugcina ubukhulu bemisipha, ungakhohlwa ngokuzivocavoca okuyisisekelo okunikeza ivolumu yemisipha. Njengokuzivocavoca okuyisisekelo, ungasebenzisa: squats, press bench, deadlift.
