Uma ufuna ukwakha imisipha, awudingi nje kuphela ukusebenza kanzima ekuqeqesheni amandla, kodwa futhi udinga ukukhetha indlela efanele.Namuhla, sizokwabelana ngamathiphu angu-5 okwakha imisipha ukuze ukwazi ukuzivocavoca ngokuphumelelayo!

1. Kancane kancane thuthukisa izinga lomthwalo bese uzama ukufohla eyakho i-PR

Ejimini, sivame ukubona abanye abantu ekuqaleni ukukhetha isisindo esinzima kakhulu, bese ungakwazi ukwenza izikhathi ezimbalwa ukuyeka.Eqinisweni, indlela efanele kufanele kube ukukhulisa kancane kancane izinga lesisindo futhi inselele imingcele yabo, ukuze kuthuthukiswe ubukhulu bemisipha.

I-PR ibhekisela esisindweni esiphezulu sokuqeqeshwa kwamandla avamile, isisindo somkhawulo womuntu siqu.Lapho wakha imisipha, ukwanda kwesisindo kuvumela imisipha ukuba ibe nokugqugquzela okujulile, okukuvumela ukuba uthole ukuqeqeshwa okwengeziwe.Ngakho-ke, kunconywa ukuthi uzame ukweqa i-PR yakho ekuqeqesheni, njengokwandisa isisindo nokwandisa inani lamaqembu.

2, hlela izikhathi ezingu-2-3 ngesonto i-aerobic exercise brush fat

Ngesikhathi sokwakhiwa kwemisipha, kuyadingeka futhi ukulawula izinga lamafutha omzimba ukuze ugweme ukuqoqwa kwamafutha ngenkathi kwakhiwa imisipha.Futhi ukuzivocavoca kwe-aerobic kuyindlela engcono kakhulu yokuxubha amafutha, kodwa futhi ukuthuthukisa umthamo wamaphaphu, ukuqinisa ukukhuthazela ngokomzimba, kukuvumela ukuba usebenzise ukusebenza okungcono.

Kunconywa ukuhlela ukuvivinya umzimba kwe-aerobic izikhathi ezi-2-3 ngeviki, njengokugijima, ukugibela ibhayisikili, ukubhukuda, njll., nokulawula isikhathi cishe imizuzu engama-30 isikhathi ngasinye.Kodwa-ke, kubalulekile ukuqaphela ukuthi kudingeka okungenani kube namahora angu-6 phakathi kokuqeqeshwa kwe-cardio namandla.

3. Qeqesha namaqembu amakhulu

Ukuqeqeshwa kwe-Supergroup kuwumkhuba wokuhlanganisa izivivinyo ezimbili noma ngaphezulu ezihlukene ndawonye ukuze uthole ukuqeqeshwa okuqhubekayo.Lokhu kungandisa ukuqina kokuqeqeshwa futhi kuthuthukise ukuguquguquka kwemisipha.Isibonelo, ungahlanganisa ukucindezela kwebhentshi nama-push-ups ukuze uthole amasethi amakhulu.

4. Thola amaprotheni anele

Amaprotheni ayisakhiwo esiyisisekelo semisipha, ngakho udinga ukuthola amaprotheni amaningi.Ngokuvamile, udinga ukudla cishe amagremu angu-2 weprotheni ngekhilogremu ngayinye yesisindo somzimba, njengokuthi: 50KG yabantu badinga ukwengeza u-100g wamaprotheni ngosuku.

Okuqukethwe kwamaprotheni okudla okuhlukene kuhlukile, ungakhetha isifuba senkukhu, amaqanda, inhlanzi nokunye ukudla okunamaprotheni amaningi noma amaprotheni powder nezinye izindlela zokwengeza.

5. Khulisa ukudla kwakho kwekhalori futhi udle ukudla okuningi

Ukwakha imisipha kudinga amandla amaningi ukukhuthaza ukukhula kwemisipha, futhi umthombo wamandla amakholori.Ngakho-ke, udinga ukwandisa ukudla kwakho kwekhalori (ama-calories angu-300 kuya kwangu-400 ngaphezu kokujwayelekile), udle uhlanzekile, ugweme ukudla okungenamsoco, futhi udle izidlo eziningi ngesikhathi esisodwa, izikhathi eziningi ukuze wengeze izinga lokumunca ukudla ukuze uqinisekise ukuthi imisipha inokwanele. umsoco kanye nokunikezwa kwamandla.

Lezi ziyiziqondiso ezi-5 ezaziwayo zokwakha imisipha, ngithemba ukuthi ungakwenza ngendlela efanele, ukwakha imisipha esebenza kahle, ukuze ibe namandla.