Inhloso yokwakha umzimba ukwakha izicubu zomzimba, ukuthuthukisa isilinganiso somzimba, futhi kukwenze ubukeke unamandla futhi uvikelekile. Kodwa-ke, abanye abantu abanomzimba omncane bangabanye bobunzima bokwakha imisipha, isisindo akulula ukukhuphuka 4, 5 amakhilogremu, ukuyeka ukuqeqeshwa isikhathi esithile ngemva kwesisindo sizolahlekelwa 3, 4 amakhilogremu, abanye abantu baqala ukukhula kwemisipha kubonakala kakhulu, ngemva isikhathi esithile, ukusebenza kahle kwemisipha kuzoba kubi kakhulu, kunzima ukuqhubeka nokubhoboza.

Ngakho-ke, kulobu bunzima bokwakha imisipha, yiziphi izincomo ezingabasiza bakhule amakhilogremu angu-3 wemisipha ehlanzekile ngesikhathi esifushane?

Okokuqala, kufanele sinake isenzo esihlanganisiwe. Ukuzivocavoca okuhlangene okufana nokucindezela ibhentshi, ukudonsa, kanye nama-squats kungakhuphula ukusebenza kokuzivocavoca kokwakha imisipha ngokubandakanya amaqembu amaningi emisipha emzimbeni ngesikhathi esisodwa.

Lapho uqhuba ukuqeqeshwa kokwakhiwa kwemisipha, abaqalayo kufanele banciphise ukunyakaza okuzimele futhi baqeqeshe ukunyakaza okuyinkimbinkimbi, okungakhuthaza ukukhula kwemisipha ngokuphumelelayo.

Okwesibili, kufanele sinake ukuqeqeshwa kwemilenze. Imilenze ingelinye lamaqembu amakhulu emisipha emzimbeni futhi iyingxenye ebalulekile yokwakha imisipha engakusiza ukuthi ubhodloze ibhodlela.

Ekuqeqesheni umlenze, i-squat, ukudonsa kanzima nezinye izenzo zingasetshenziswa ukukhuthaza imisipha yethanga nethole, ngaleyo ndlela kukhuthaze ukukhishwa kwe-testosterone nokukhuthaza ukukhula kwemisipha yomlenze. Ukukhula kwemisipha kusiza ukukhulisa izinga lokugayeka kokudla emzimbeni, kushise amakholori engeziwe, kanjalo kunqande ukunqwabelana kwamafutha.

Okwesithathu, yidla ukudla okunenqwaba yamaprotheni. Amaprotheni ayisisekelo esibalulekile sokukhula kwemisipha, futhi ingenye yezinto ezibalulekile zokwakha imisipha. Ngakho-ke, ubunzima bokwakha imisipha kufanele banake ukudla kwamaprotheni.

Ngesikhathi sokwakha imisipha, kufanele sidle ukudla okunamaprotheni amaningi, njengebele lenkukhu, inhlanzi, izimfanzi, amaqanda, njll., ukuze kwengeze amaprotheni. Ngesikhathi esifanayo, ukuze uthole amaprotheni kangcono, kunconywa ukuthi uhlukanise ukudla kosuku ekudleni okuningi, njengokudla izikhathi ezingu-5-6 ngosuku, okungathuthukisa izinga lokumuncwa kwamaprotheni futhi kusize ukwakha imisipha.

Futhi ekugcineni, ukuqeqeshwa kweqembu elikhulu. Ukuqeqeshwa kweqembu elikhulu kubhekisela ekuqeqesheni okunamandla, okuphezulu kakhulu ngesikhathi esifushane, njengama-squats nokudonsa kanzima kuhlangene, ukucindezela kwebhentshi nokudonsa kuhlangene, njll, ukunikeza imisipha umuzwa wepompo owanele.

Lolu hlobo lokuqeqeshwa lungashukumisa amaqembu amaningi emisipha, luthuthukise ukukhuthazela kwemisipha namandla okuqhuma, ngaleyo ndlela kukhuthaze ukukhula kwemisipha. Lapho uqhuba ukuqeqeshwa kweqembu elikhulu, kuyadingeka ukunaka ukuhlelwa okunengqondo kokuqina kokuqeqeshwa kanye nesikhathi ukugwema ukukhathala nokulimala ngokweqile.