Ukuba ufuna ukwandisa ubunzima obucekeceke Njengokubaluleka kwaye kungekuphela kobunzima, ezi ngcebiso zilandelayo kufuneka zigxininiswe, kwaye ke sinethemba lokufumana i-2 kilos yemisipha emsulwa yokwenza yonke into ngokuchanekileyo. Akwanelanga ukwanela kukutya kakhulu iikhalori ngaphandle kokuhoya iinkcukacha. I-1 okanye i-2 kilos xa kufikwa kwimisipha eyomileyo, ayisiyonto kwaye akukho lula ukuyifumana. Akukho zisombululo zingummangaliso, kodwa kukho iingcebiso ezinokuba neziphumo ezilungileyo.
Ukuzivocavoca umzimba
Ukuba ufuna ukwandisa itheyibhile imisipha Ngoqeqesho, kuya kufuneka uqale ngokwenza umthambo osisiseko, i-squats, i-bench press, iitrakta, njalo njalo. Imalunga nokuhlanganisa zonke izihlunu kumandla kwaye zizonke, ukuvumela ukucaphukisa inkqubo ukukhula imisipha kunye nokunyusa izinga le testosterone. Olunye uhlobo lokuzilolonga lunokongezwa, kodwa izinto eziyimfuneko zomsebenzi kufuneka zenziwe ngamaqela amakhulu emisipha.
Yandisa uthotho
Isiphoso esinye sabaqalayo kukwenza iiseti ezingapheliyo, ekholelwa ukuba uzenza kakuhle. Ukuba ufuna ukwandisa ubungakanani beseshoni nganye, linani lothotho kwaye ayilo nani le ukuphindaphinda yintoni ekufuneka inyuswe. Ukuba unokwenza ukuphindaphinda okungama-50, ayikuko ukuba womelele, kodwa kungenxa yokuba umthwalo wakho ulula. Eyona nto ikulungeleyo kukwenza ukuphindaphinda phakathi kwesi-4 nesi-8 ubukhulu becala kodwa ungathandabuzi ukuyiphinda phakathi kwamaxesha ama-6 ukuya kwali-12 amaxesha series. Kuya kufuneka uqinisekise ukuba uya kukwazi ukwenza phakathi kweeseshoni ezine ukuya ezintlanu ngeveki.
Fikelela ekudinweni
Kolu thotho ludlulileyo, kufanelekile ukuya kwifayile ye- ukudinwa ukukhuthaza ukukhula kuye phezulu. Ngokwezifundo, uqeqesho lokudinwa yeyona ndlela ikhuselekileyo yokusebenzisa izihlunu kunye nokubangela ukugcinwa kwehomoni kwi-GH kunye testosterone, Ukunyanzela umzimba ukuba uziqhelanise kwaye unikeze okona kulungileyo kuwo. Obu buchule busebenza kubo bobabini abaqalayo kunye nabadlali abanamava kunyuso lwe itheyibhile imisipha yomile.