Namhlanje baninzi abantu abafuna ukonyusa ubunzima babo bezihlunu kodwa abazi ukuba benze njani. Iifoto zeembaleki kunye neemodeli ezinemisipha kunye nefayibha zitsala umdla omkhulu kwaye wonke umntu okhathalele inkangeleko yazo ufuna ukuba nalo mzimba. Ukufumana ubunzima bemisipha yinkqubo entsonkothileyo, enzima kunye nexesha elide. Ukwenza oku, akonelanga nje ukuya ejimini iiyure ezimbini ngosuku kwaye upompe phezulu ukuze uphakamise ubunzima. Kusafuneka okuninzi. Kule posi siza kukubonisa ifayile ye- Isiqhelo sokwandisa ubunzima bemisipha.
Ukuba ufuna ukufunda zonke iimfihlelo zokwenza izihlunu zande, qhubeka nje ufunde le posi 🙂
Neemfuno eziphambili
Ngaphambi kokuqala ukuchaza isiqhelo somthambo sokwandisa ubunzima bemisipha, kufuneka sithathele ingqalelo izinto ezininzi. Ukunyusa izihlunu, kufuneka kuqala siwazi umzimba wethu. Umntu wenzelwe ukuba unesihlunu esincinci kangangoko. Ukuba nenani elikhulu lalo kuthenga umzimba wethu inani elikhulu leekhalori eziyimfuneko ukuligcina.
Ngenxa yoku, umzimba uya kuhlala uzama ukususa umsipha onawo. Kubalulekile ukuba umzimba wethu ube phantsi komzamo veki nganye engasiqhelanga. Ngale ndlela, inkqubo yethu iya kusebenzisa izondlo zomzimba ukwandisa ubunzima bemisipha, eya kukunceda woyise lo mzamo kwakhona.
Iindlela zoqheliso lokwakha izihlunu zisekwe kwimithambo yamandla ephindaphindayo. Yile ndlela esiya kuthi ngayo imisipha yethu igxile kuyo yonke imizamo yayo ngexesha elifutshane.
Enye into ekufuneka siyithathele ingqalelo kukutya. Abantu abaninzi badiniwe kukuzilolonga yonke imihla kwaye bangaqapheli ukwanda kobunzima bemisipha yabo. Oku kuhlala kukutya. Ukunceda umzimba wethu ukhule, kufuneka izixa ezikhulu zeecarbohydrate, iiproteni, kunye namafutha angafakwanga.
Ukutyisa ukufumana ivolumu
Kucacile ukuba umntu ongatyi kakuhle akanakukwazi ukufumana izihlunu. Into yokuqala yokwenza kukubala i-basal rate metabolic rate yakho. Kuxhomekeke kubudala, ukuphakama, ubunzima, kunye nendlela yokuphila, sisebenzisa inani leekhalori ukuze sihlale sisebenza.
Ukutya kwethu kufuneka ngaphezulu kwe-500 Kcal ngaphezulu kwetotali ukuba sifuna ukufumana ubunzima bemisipha. Ukongeza, kufuneka sitye ii-carbohydrate, iiprotein kunye namafutha angafakwanga.
IiCarbohydrate zeziphi ezisinika amandla afanelekileyo okwenza umthambo. Banoxanduva lokugcina iivenkile eziphezulu zeglycogen ukuze bayenze ejimini. Kuyacetyiswa ukuba utye malunga ne-4 gram yee-carbohydrate kwikilogram nganye yomzimba.
Ngokubhekisele kwiiproteni, kufuneka uzisebenzise malunga ne-2 gram ngekhilogram yomzimba. Kungenxa yokuba iyafuneka ukuze kudityaniswe izihlunu ezintsha kunye nokulungiswa kweentsinga ezophukileyo ngokwenza umthambo.
Amafutha angaqinisekiswanga ngamafutha asempilweni anjengeoyile ye-olive, iavokhado, okanye amandongomane. La mafutha ayimfuneko ukuvelisa i-thermogenesis kunye nokuhlaziya izicubu ze-adipose. Ikwakhusela izihlunu kwi-catabolism.
Umkhwa wokwandisa ubunzima bemisipha: Ukuzilolonga
Xa sele sinendlela elungileyo yokutya kwaye sikulungele ukuya ejimini, siqala ngamaqela emisipha. Kukho iintlobo ezininzi zesiqhelo kuxhomekeka kwindlela esifuna ukusebenza ngayo. Kukho ezo ndlela zahlulwe zangumzimba ongasentla nongaphantsi kwaye zisebenza izihlunu mihla le.
Ukuba ungaya ejimini ukusukela ngoMvulo ukuya ngoLwesihlanu, eyona ndlela ilungileyo eya kukunika iziphumo ezilungileyo Ukusebenza kweqela lezihlunu yonke imihla. Emva koko siqhubeka nokubhala imithambo yesiqhelo kunye nenkcazo yazo.
NgoMvulo-wePectoral
- Iflethi cofa ibhentshi 12-10-8-6
- Ukuvula okuphezulu 3 × 12
- Yehla ukucofa 3 × 10
- Ipulley crossover 10-8-6
- Pullover 4 × 10
Ngale mithambo sisebenza imimandla emithathu yesifuba. Kubalulekile ukusebenza sonke isifuba, kungenjalo ayizukukhula kakuhle. Iindawo ezivulekileyo zezo zinceda uku "phawula" isifuba ngakumbi, kodwa aziyi kuba luncedo ukuba asiyikukhulisa ngokupheleleyo.
Ngokuphindaphinda, sebenzisa uthotho olwehlayo ukwandisa ubunzima esibuphakamisa. Umzekelo, kwindawo yokuqala yokushicilela ibhentshi sinokuqala nge-20 kilos kwaye sigqibe nge-30 kilos. Ngale ndlela siya kufezekisa ukuxinana kwemisipha kwaye siya kuthatha izihlunu ukuya kumda wokukhula ngcono.
Ngolwesibini-umva
- Ukutsala 4 × 10
- Tsala emva kwentamo kwi-lever 10-10-8-8
- Uluhlu lweDumbbell 3x10
- Ingalo ethe nkqo yokubamba i-3 × 15
- 4 × 12 ii-hyperextensions
Ngale ndlela siza kusebenza ngasemva ngokupheleleyo, kubandakanya i-lumbar. Kubalulekile ukuba ungawuhambisi umqolo wakho kakhulu ngelixa usenza umthambo ukuze ungazilimazi. Kule nkqubo, ii-biceps ziya kusebenza njengesihlunu esincedisayo.
NgoLwesithathu-Imilenze
- Prensa 45° 12-10-8-6
- Izandiso ze-Quadriceps 12-10-8-6
- IBarbell squats 10-10-8-8
- Ukuxoka i-hamstring 3 × 10
- Ukuma kobufazi 3 × 8
- I-3 × 15 abaxhwili
Ngale ndlela sisebenza kuwo wonke umzimba ongaphezulu, ngaphandle kwamathole. Kuyangqinwa ukuba xa sahlulahlulahlulahlula sibe yimilenze, iziphumo ezingcono zifunyenwe. Kolu thotho, okuphindaphinda ukusuka kokuncinci ukuya kokuncinci, siya kwandisa ubunzima.
NgoLwesine - Amagxa kunye namathole
- Cinezela emva kwentamo kwi-lever 12-10-8-6
- Emva kwexesha leDumbbell 3 × 12
- I-dumbbell yangaphambili 10-10-8-8
- Tsala isilevu 3 × 12
- Iicufflinks 4 × 14
Ngale ndlela yokwandisa ubunzima bemisipha sisebenza lonke igxalaba, kubandakanya nenxalenye yeelats. Amagxa abalulekile, kuba angenelela kuyo yonke imisipha.
NgoLwesihlanu-iBiceps kunye neTriceps
- Z bar cinezela 12-10-8-6
- Enye i-3 × 12 dumbbells
- I-Curl 21 3 iiseti
- Umatshini wokushicilela ovaliweyo u-12-10-8-6
- Imvelaphi ngokufanayo 3 × 12
- I-Dumbbell Kick 3 × 15
Ekugqibeleni sayigqiba iveki ngezihlunu ezincinci ezinje ngee-biceps kunye nee-triceps. Kubalulekile ukulandela ulandelelwano lweentsuku, kuba ukuba sisebenza kwiipektari kunye nangomso olandelayo, siza kuba ngaphezulu. Umyalelo wesiqhelo wokwandisa ubunzima bemisipha uyilelwe ukuvumela umsipha ngamnye uphumle phakathi kweeyure ezingama-48-72 ukuphumla kwakho ngokufanelekileyo.
Kuya kufuneka ukhumbule ukuba ukuphumla ngokuchanekileyo kubalulekile njengokuqeqesha kakuhle. Ngaphandle koko izihlunu zethu aziyi kukhula ngokufanelekileyo. Kule nkqubo sinokongeza isisu kunye nokuzivocavoca esinqeni ukuthambisa isisu sethu.
Ndiyathemba ukuba ngale nkqubo yokwandisa ubunzima bemisipha ungafezekisa iinjongo zakho.