Ukuncipha umzimba kade kwaba yikhanda elibuhlungu, ikakhulukazi kulabo abafuna ukwakha umzimba oqinile kodwa abangakwazi ukushintsha isithombe sabo esincane. Kodwa-ke, ukwazi imithetho embalwa eyisisekelo kungenza indlela yakho eya emisipha izuze kalula.

Funda le mithetho ukuze uthole imisipha eminingi ngesikhathi esincane kakhulu.

1. Yidla amaprotheni anele

Ukuze wakhe imisipha, kubalulekile ukudla amaprotheni anele. Amaprotheni ayingxenye ebalulekile yemisipha, futhi uma ungatholi ngokwanele, kuba nzima ukukhulisa imisipha. Ngakho-ke, kunconywa ukuthi abantu abancane badle okungenani amaprotheni angu-1.2-1.8g ngekhilogremu yesisindo somzimba nsuku zonke ukuze kuqinisekiswe ukukhula kwemisipha.

Okuqukethwe kwamaprotheni okudla okuhlukile kuhlukile, kufanele sikhethe ukudla okunamaprotheni amaningi njengesifuba senkukhu, inhlanzi, amaqanda, imikhiqizo yobisi, khetha umkhuba wokushisa, kungalawula ngempumelelo ama-calories okudla.

2: Ukuqeqeshwa kwesisindo

Ukuqeqeshwa kwesisindo kungenye yezindlela ezingcono kakhulu zokwakha imisipha. Ivuselela ukukhula kwemisipha futhi ikhuphule izinga lakho le-metabolic. Kunconywa ukwenza izivivinyo eziyinkimbinkimbi, njengama-squats kanye nokucindezela kwebhentshi, okusebenza amaqembu amaningi emisipha ngesikhathi esisodwa futhi kwandise umthwalo wemisipha, ngaleyo ndlela kukhuthaze ukukhula kwemisipha. Ngemuva kokuqeqeshwa ngakunye, iqembu le-muscle elihlosiwe kufanele liphumule izinsuku ezingu-2-3 ngaphambi komjikelezo olandelayo wokuqeqeshwa, ongathuthukisa ngokuphumelelayo ubukhulu bemisipha.

3: Khulisa ukudla okunama-caloric ngendlela efanele

Kubalulekile futhi ukwandisa ukudla kwakho kwe-caloric ngendlela efanele uma ufuna ukwakha imisipha. Ngesikhathi sokwakhiwa kwemisipha, ukukhishwa kwekhalori yomzimba wakho kuyanda, futhi udinga ukwandisa ukudla kwakho kwe-caloric ukuze unikeze amandla anele okukhula kwemisipha.

Kutuswa ukuthi ukhulise ukudla kwakho kwekhalori ngamakhalori angu-400 kuya kwangu-500 ngosuku, ulondoloze amafutha aphansi nokudla kwamaprotheni amaningi, futhi udle ukudla okungenamsoco okuncane, okungase kuholele ekuqongeleleni kwamafutha.

4. Phumula ngokwanele futhi ululame

Ukukhula kwemisipha kudinga ukuphumula okwanele nesikhathi sokululama. Kunconywa ukuthi uqinisekise ukulala okwanele, ugweme ukuhlala kuze kube sebusuku, ulale amahora angu-8-9 ngosuku, isimo sokulala okujulile, usize ukulungiswa kwemisipha. Ukwengeza, ukwelula nokusikhipha umzimba okulungile ngemva kokuqeqeshwa kokuqina kungasiza ukubuyiswa kwemisipha, okungasheshisa ukukhula kwemisipha.

Ngenhla kunemithetho embalwa yemisipha ethambile, ngithemba ukukusiza. Uma nje unamathela endleleni efanele, ngikholelwa ukuthi ungaba nomzimba onempilo, oqinile!