ukubuyiswa komzimba Ibandakanya imiba emibini ebaluleke kakhulu yokugcina indlela yokutya kunye nokuzilolonga. Ukunciphisa umzimba kunye nokuzuza kwemisipha Bawela ngaphakathi kwenjongo phantsi kweli xesha kwaye yonke into iya kuxhomekeka kwinjongo yomntu ekujongeni indlela afuna ngayo ukubuyiswa kwemizimba yabo.
ihlala ihleli amathandabuzo phakathi kwezi njongo zimbini, yaye ngenxa yoko, la maxesha mabini kwafuneka ahlulwe. Ngexesha elinye kwafuneka wenze ukulahleka kwamafutha kwaye kwelinye ukuzuza kwemisipha. Ngokuhamba kwexesha le mijikelo mibini iye yaqukwa ibe nye kwaye iphawulwe ngegama elichaziweyo. Ngoku inokufezekiswa ngokwenza uluhlu lwemida kunye nemithambo.
Yintoni ukubuyisela umzimba?
Kunzima ukucinga ukuba i-recomposition yomzimba inokwenziwa. Ubuchule bakhe bunezinto ezininzi ezididayo. Phakathi kwabo, unokufumana njani amandla ngokutya ukufumana ubunzima be-muscle, ukuba ngexesha elifanayo, ufuna ukulahlekelwa ngamafutha omzimba, ukutya amandla amancinci.
Ingcamango inokushwankathelwa kwinto enokwenziwa ihambelane. Kulula njengokubala ukuba inkcitho yamandla kufuneka ithelekiswe ubungakanani obufanelekileyo bamandla ukuze ungatyebi. Mhlawumbi kufuneka ude ubale sebenzisa ukutya okuncinci kwaye uchithe ngaphezulu kunoko bekunikelwe.
Ngokwenyani, akukho mlingo ekubuyiselweni komzimba. Ngapha koko, yinto esebenzayo kwaye inokuqinisekiswa kwizifundo ezininzi ngalo mba. Abantu abaninzi baye bafumana ubunzima bemisipha ngelixa belahlekelwa ngamafutha omzimba.
Isebenza njani i-body recomposition?
Uqeqesho lusekelwe kubugcisa ukusetyenziswa kobunzima bokwakha umzimba. Lo msebenzi uya kuqhutywa ixesha elide Ubuncinci bemizuzu engama-30 kunye neentsuku ezintathu ngeveki. Inxalenye yale ngqungquthela iya kuba malunga nokufumana imisipha ngoqeqesho lokumelana. Kunye nayo yonke le nto, kufuneka uqaphele ukuba zingaphi iikhalori ozidlayo ukuze ufezekise ukulahleka kwamafutha ngaxeshanye. Ukwakhiwa kwakhona komzimba kusebenza kwiintlobo ezithile zabantu:
- Kwabaqalayo: Kule meko, ukuphuhliswa kwemisipha yomntu oqalayo ulawula ukufumana isisipha esinamandla amakhulu. Ukwenza oku, kufuneka uphathe a Ukutya kweCalori ephakathi, ukusetyenziswa kweprotheyini encinci kunye nokwandisa isantya sokuzivocavoca rhoqo. Akuyimfuneko ukwenza umgudu omkhulu ekuqaleni, ekubeni ukulimala kunokufumaneka ngokulula kwaye ukubuyiswa kunokubiza.
- Abantu abathe bathatha umhlala phantsi kwezemidlalo. Uluhlobo lomntu oye wahoxisa kwindawo yokuzivocavoca ngenxa yokulimala okanye ukungakwazi ukubeka phambili. Kule meko Isihlunu sisenenkumbulo yezihlunu, ngenxa ye-myonuclei, njengoko bekhumbula ukuba i-muscle kufuneka isebenze ngokukhawuleza. Kule meko, le myonuclei ikhawuleza iprotheni synthesis kwaye ikhawuleze ukubuyiswa kwayo ngokukhawuleza.
- Abantu abatyebileyo. Amafutha agcinwe emzimbeni asetyenziselwa ukwakha izihlunu. Ngale ndlela, inzuzo enkulu idalwe ukukwazi ukwandisa ubunzima bezihlunu kwaye, ukudala intengiso enkulu ukuwela intsilelo enkulu yekhalori.
- Xa besebenzisa anabolic steroids. Ezi ntlobo zezinto zidalwe ngokukhawuleza ukufumana ubunzima bemisipha. Ufumana ukwenza iindlela ezimfutshane kwinzuzo yakho kwaye nokuba ukwazi ukomelela ngokwaneleyo ukujongana nokusilela kwekhalori. Kwithiyori, ukusetyenziswa kwayo akukhuthazwa kakhulu. Ukunikezelwa kohlobo lwento equlethwe kuyo, ekugqibeleni inokubangela iziphumo ezibi kakhulu, kubandakanywa nezifo ze-cardiovascular ezifana ne-thrombosis, i-arrhythmias okanye i-heart attack.
Indlela yokuqeqesha ukubuyisela umzimba?
Uqeqesho kunye nokutya okungundoqo. Kwindawo yokuzivocavoca kufuneka wenze umthambo wokuqina ukuze ufezekise ukwakhiwa kwezihlunu, ngokuphindaphinda ukusuka kwinqanaba eliphantsi ukuya kwinqanaba eliphezulu kunye nokwenza imithwalo. Kufuneka kuqatshelwe ukuba, ukuba ungumntu oqalayo, umthambo kufuneka uqheliselwe ngokuphakathi ekuqaleni kwaye wenze ukuba ukhule ngokuhamba kwexesha.
Kukho oko xuba kunye ne-cardio workout. Unokwenza umthambo wohlobo lwe-HIIT, uhlobo lokuzilolonga lwe-anaerobic oluqeqesha ukubetha kwentliziyo phakathi kwama-80 ukuya kuma-95%. Kodwa kwakhona kubalulekile ukwenza i-cardio ephantsi, oku kuya kuxhomekeka kumntu.
El ukusilela kwamandla Kufuneka ibekho kakhulu, kodwa kufuneka ibephakathi. Awukwazi nje ngokukhawuleza kwaye ngokukhawuleza unqumle iqela leekhalori. Kufuneka kuncitshiswe phakathi kwe-10-15%, ngaphezulu kwesi sixa-mali siyalingana nokudala intsilelo ye-protein synthesis.
Kufuneka uhlengahlengise ukutya kwakho ukutya okuphezulu kweeprotheyini, kuba kubandakanya ukufumana ubunzima bezihlunu ngokuchanekileyo. Kufuneka udle phakathi kwe-1,5 kunye ne-2g yeprotheni ngekhilogram yobunzima. Eyona nto ilungileyo kukugcina ukutya kuphezulu kwiprotheyini ekutyeni, nangona eyona nto ilungileyo ikwakukuzalisa ngolunye uhlobo lokongezelela.
Phumla Kwakhona yinxalenye yolu hlobo lwesiqhelo kwi-recomposition body. Kufuneka ufezekise iiyure ezisi-8 zokulala, njengoko kubalulekile. Ukuba awuphumli kakuhle, amanqanaba e-cortisol aya kwanda kwaye i-testosterone iya kuncipha, into engahambi kunye nokuhlaziywa komzimba.