Uma ufuna ukwandisa i- isisindo esinciphile Njengokubalulekile hhayi isisindo kuphela, kufanele kugcizelelwe amathiphu alandelayo, futhi ngaleyo ndlela sethembe ukuthola ama-2 kilos emisipha emsulwa enza konke kahle. Akwanele ukwaneliseka ngokudla okuningi ama-kilojoule ngaphandle kokunaka imininingwane. 1 noma 2 kilos uma kukhulunywa ngokoma kwemisipha eyomile, akulutho futhi akulula ukukuthola. Azikho izixazululo eziyisimangaliso, kepha kukhona ezinye izeluleko ezingaba nemiphumela emihle.
Ukuzivocavoca umzimba
Uma ufuna ukwandisa i- masa imisipha Ngokuqeqeshwa, kufanele uqale ngokwenza izivivinyo ezingumgogodla, ama-squats, umshini wokucindezela ibhentshi, ama-tractions, njalonjalo. Imayelana nokuhlanganisa yonke imisipha ngamandla nangokuphelele, ukuvumela ukucasula inqubo ye ukukhula imisipha futhi bakhuphule izinga le-testosterone. Ukuzivocavoca okuthile kungangezwa, kepha okubalulekile komsebenzi kumele kwenziwe ngamaqembu amakhulu emisipha.
Khulisa uchungechunge
Iphutha elilodwa labaqalayo ukwenza amasethi angapheli, bekholelwa ukuthi ubenza kahle. Uma ufuna ukukhulisa ukushuba kweseshini ngayinye, kuyinombolo yochungechunge hhayi inombolo ye- ukuphindaphinda yini okufanele yengezwe. Uma ukwazi ukuphindaphinda okungama-50, akukhona ukuthi unamandla, kodwa ngoba umthwalo wakho ulula. Umqondo omuhle ukukwazi ukwenza ukuphindaphinda phakathi kuka-4 no-8 kakhulu kepha unganqikazi ukukuphinda phakathi kokuphindwe kathathu kuye kwayi-6 izikhathi uchungechunge. Kufanele uqinisekise ukuthi uzokwazi ukwenza izikhathi eziphakathi kwezine nezinhlanu ngesonto.
Finyelela ukukhathala
Kochungechunge olubili lokugcina, kulula ukuya kufayela le- ukukhathala ukukhuthaza ukukhula kuze kufike phezulu. Ngokuya ngocwaningo, ukuqeqeshelwa ukukhathala kuyindlela ephephe kunazo zonke yokwenza kusebenze imisipha futhi kubangele uketshezi lwehomoni lwe-GH nolwe testosterone, ukuphoqa umzimba ukuba uvumelane nezimo futhi unikele ngokusemandleni awo. Le ndlela isebenza kubo bobabili abaqalayo nabasubathi abanolwazi ngokwanda kwe- masa imisipha yomile.