Imithetho emihlanu yokukhula kwemisipha yesayensi, ikuvumela ukuthi uchithe isikhathi esifushane kakhulu,

ukukhula kwemisipha kakhulu!

Ekuqeqesheni ukuqina, abanye abantu bafuna ukunciphisa umzimba, abanye abantu bafuna ukuzuza imisipha, futhi indlela yokuthola imisipha, ukulahlekelwa kwamafutha kuhlukile.

Abantu abafuna ukwakha imisipha bangakha kanjani umzimba omkhulu?

Imithetho emihlanu yokukhula kwemisipha yesayensi, ikuvumela ukuthi uchithe isikhathi esifushane, ukukhula kwemisipha kakhulu!

Umthetho 1: Isenzo esiyinhlanganisela siyabusa

Ukuqeqeshwa kokwakhiwa kwemisipha kufanele kusekelwe ekuqeqesheni ukumelana ukuze kuthuthukiswe ubukhulu bemisipha, futhi ukukhetha ukunyakaza kufanele kusekelwe ukunyakaza okuyinkimbinkimbi, njenge-squat, i-lunge squat,

ukugwedla, ukudonsa kanzima, ukudonsela phezulu, ukusunduza, ukucindezela ibhentshi nokunye ukunyakaza okuhlanganisa amaqembu emisipha eminingi, kungaqhuba ukuthuthukiswa kwamaqembu emisipha eminingi ndawonye, ​​ukuze kuthuthukiswe imisipha.

ukusebenza kahle kwesakhiwo.

Umthetho 2: Isisindo esifanele wena

Musa ukwenza ngobumpumputhe ukuqeqeshwa kwesisindo esinzima ngesikhathi sokuqeqeshwa kokuqinisa imisipha, okulula ukuzilimaza.Kunconywa ukuthi ukhethe isisindo se-10-15RM yemisipha

ukuqinisa, okungukuthi, isisindo sesisindo izikhathi ezingu-10-15 zokuzikhandla yisisindo esingcono kakhulu sokuthuthukisa ubukhulu bemisipha.

Umthetho 3: Thatha ikhefu elifanele

Ukwakhiwa kwemisipha kudinga inhlanganisela yomsebenzi nokuphumula, ukungasebenzi iqembu elifanayo lemisipha nsuku zonke, okungaholela emicu yemisipha esimweni esidabukile esingakwazi ukulungiswa.Umzimba ungaba

ihlukaniswe ngamaqembu emisipha ehlukene, iqembu elikhulu lemisipha lidinga ukuphumula izinsuku ezingu-3 ngemva kokuqeqeshwa, futhi iqembu elincane lemisipha lidinga izinsuku ezingu-2 ngemva kokuqeqeshwa ukuze liqale umzuliswano olandelayo wokuqeqeshwa.

Isikhathi sokuphumula esanele semisipha yisona sisekelo esiyinhloko sokukhula nokulungiswa kwemisipha.

Umthetho 4: Ukuvivinya umzimba okumaphakathi

Ngesikhathi sokwakha imisipha, singahlela ukuzivocavoca kwe-aerobic okufanele, njengokugijima, intambo yokugxuma kanye nokuqeqeshwa kwesikhashana kwe-HIIT izikhathi ezingu-2-3 ngesonto ukuqinisa ukukhuthazela ngokomzimba nokulawula.

iphesenti lamafutha omzimba, ukuze ukusebenza kokuqeqeshwa kokwakhiwa kwemisipha kube ngcono, kodwa futhi nokuthuthukisa isibalo semisipha esheshayo.

Umthetho wesi-5, gwema imisipha engcolile, qinisekisa ukutholakala kwamaprotheni okwanele

Ukudla nakho kuyingxenye ebaluleke kakhulu yokwakha imisipha.Amaphuzu abizwa ngokuthi amaphuzu amathathu asebenzisa amaphuzu ayisikhombisa ukuze adle, sidinga ukwandisa kahle ukudla kwekhalori, sengeze amaprotheni ekhwalithi ephezulu,

ukuze unikeze i-muscle supplement eyanele yama-amino acids, ukukhuthaza ukuhlanganiswa kwemisipha.

Ngesikhathi sokwakha imisipha, qiniseka ukuthi ufunda ukudla okunempilo futhi ugweme ukudla okungenamsoco okuholela ekuqongeleleni kwamafutha.Kufanele sifunde ukudla ukudla okwengeziwe, okungathuthukisa izinga lokumuncwa kokudla.

Ukudla kufanele kuphekwe ngesitimu futhi kubiliswe, kuqhelelane nazo zonke izinhlobo zokudla okunamafutha amaningi nosawoti, futhi kudle ukudla okunamafutha amancane, okunamaprotheni amaningi, okusiza ekwakheni imisipha nokuncipha kwamafutha.