Kunabantu okudingeka balolonge kabusha imizimba yabo, njengoba nje abaningi bekhetha ukujikisa isibalo sabo ngokunciphisa ivolumu, kodwa abanye bakhetha khuluphalisa umzimba wakho ukuze uzizwe ungcono kakhulu. Indlela yokukhuluphalisa imilenze yakho ingenye yezindlela zokuzuza lowo msipha ngokudla nangokuzivocavoca futhi ngenxa yalokhu sizonikeza imininingwane ethile yokuthi ungakwenza kanjani.
Ukufeza lo mgomo, akungabazeki ukuthi Ukudla nokuzivocavoca kuyabusa kulesi sici. Ngokungangabazeki, ukudla kuyodingeka kuhambisane nenani lamaprotheni, amafutha kanye nezinye izithasiselo eziningi ezizobaluleka kakhulu emzimbeni.
Ungayithola kanjani imilenze ekhuluphele ngokudla nokuzivocavoca
Kukhona ukudla okusiza ngezinga elikhulu ukulandela wonke amaphethini for khombisa umsipha omuhle futhi ugweme ukuxega. Kumelwe kucatshangelwe izici ezimbalwa ezibalulekile: landela isimiso sokuzivocavoca esitholakala endaweni futhi uthuthukise imisipha yakho. Zivocavoce kanye nokudla okunomsoco izodala ifomula ephelele yokwandisa leyo volumu emilenzeni.
ukuzivocavoca ukukhuluphalisa imilenze
Sizobonisa izivivinyo ezingcono kakhulu ezibonisiwe ukuze sikwazi ukuqinisa imisipha. Uma ukhathazekile ngokuba nemilenze emincane, eqinile futhi engenamisipha, ungenza imisebenzi elandelayo. Yenza isimiso salezi zivivinyo okungenani izikhathi ezi-3 ngeviki kanye nokudla okukhethekile. Emasontweni alandelayo uzoqala ukubona izinguquko ezinhle.
Squats ngezisindo
Uma ukwazi ukubamba ezinye izisindo, ungazilolongela lo msebenzi. Kuyindlela engcono kakhulu yokuthuthukisa amathanga. Beka isisindo esizungeze u-5 kuya ku-10 kg ngemuva kwakho, asekelwe emahlombe. Manje yenza ama-squats:
- Ukwenza lo msebenzi, yima ngezinyawo zakho futhi ubambe izisindo ukuphakama kwehlombe. Izandla kufanele zibambe izisindo nhlangothi zombili.
- Gobisa umzimba wakho bese ugoba amadolo akho phansi, ulethe i-butt yakho endaweni ye-squat.
- Njalo gcina umhlane wakho uqondile kusukela ekuqaleni kuze kube sekupheleni kokuzivocavoca. Squat endaweni lapho amathanga akho ehambisana nomhlabathi.
- Kufanele uphinde uchungechunge olu-3 lwama-squats ayi-10 kuye kwayi-12.
Ama-squats amade
Lo msebenzi uvivinya yonke imisipha yomlenze: ama-glutes, ama-quads nama-hamstrings. Kungenziwa ngezisindo noma ngaphandle kwezisindo.
- Beka womabili ama-dumbbell esandleni ngasinye. Kufanele wenze i-squat ngokuhambisa umlenze wakho owodwa phambili futhi uvumele umlenze uwe phansi, kufana nokuthatha igxathu eliya phambili.
- Ngaso sonke isikhathi gcina umzimba wakho uqondile futhi u-perpendicular phansi.
- Buyela endaweni yokuqala futhi manje phinda umsebenzi ofanayo, kodwa ngomunye umlenze.
- Yenza izikhathi ezingu-15 ukunyakaza ngakunye nangomlenze ngamunye. Bese uphumula bese uphinda umsebenzi futhi.
Yenza izandiso ezine
Ezindaweni zokuzivocavoca kunemishini yokuqinisa imisipha nokwandisa leyo misipha. Umshini ongawukhetha yiwo oqukethe isandiso somlenze. Uzobeka ibha ngaphansi kwebha kanye nephedi yayo ngenkathi ubeka izandla zakho emigoqweni eseceleni. Khona-ke kufanele welule imilenze yakho phezulu ugcine umzimba wakho uhlezi. Ungakwenza ukukhetha isisindo osidingayo ukuze wenze ukumelana. Ungenza izikhathi ezi-4 zokunyakaza okungu-15.
Ukudla okunconyiwe emilenzeni ekhuluphalisiwe
Ukudla kubalulekile ukunikeza umzimba imisoco edingekayo futhi unikeze wonke amandla okuba nophethiloli owanele.
Inyama engenamafutha inikeza ukudla okuphezulu kwamaprotheni, futhi uma iphekwe ngendlela enempilo, akudingeki ukuba inikeze noma yikuphi amafutha. Kokubili inyama ebomvu nemhlophe ingaphekwa.
Amaqanda futhi ukudla okuhle kwamaprotheni futhi bekulokhu kungukudla okuphelele kwabakhi bomzimba kanye nabantu bezemidlalo. Ibuye ibe nenani elikhulu lezakhamzimba ukugcina amandla amakhulu.
Inhlanzi kuphinde kube omunye umthombo omuhle wamaprotheni. Ineminikelo emihle kakhulu njengamavithamini, amaminerali abalulekile nama-omega-3 fatty acids.
Izembe: Udali, ubhontshisi, uphizi... unomnikelo omkhulu wokumuncwa kancane kwama-carbohydrate kanye nomnikelo omkhulu wamaprotheni. Ngaphezu kwamavithamini amaningi, i-magnesium, i-calcium, insimbi, i-potassium ne-fiber.
ubisi noshizi, Banikeza umthombo omkhulu wamaprotheni kanye ne-calcium, kodwa kufanele kudliwe amafutha amancane noma acwecwe.
Izinhlamvu eziphelele. Zimelelwa ngendlela yesinkwa, i-pasta noma okusanhlamvu. Zicebile ngama-carbohydrate, kodwa zinempilo kakhulu ngenxa ye-fiber yazo.
Ungakhohlwa ukufaka ekudleni imifino nezithelo zonyaka omusha. Umzimba kufanele ugcinwe uphelele nawo wonke amavithamini owadingayo ukuze uhlale unempilo.
Ukuphetha, sizohlela uhlelo lokuqeqesha amandla ukuthuthukisa ingxenye yemisipha yemilenze. Ngokuhambisana nokudla okudingekayo kanye nokudla kwe-caloric, kuzoba umnikelo odingekayo ukuze ukwazi ukukhiqiza umgomo ofanele. Uma udinga ukufaka ama-calories engeziwe ekudleni kwakho ungakwenzi ngoshukela noma ukudla okunamafutha, njengoba umphumela ongawuthola ungafinyeleli kulokho okufunayo.