Iqoqo le-muscle mass - umsoco nokuzivocavoca

Umzimba we-muscle ngezikhathi zonke wawubhekwa njengesilinganiso sobuhle besilisa. Ngakho-ke, lapho uqala ukuqeqeshwa kwamandla, abagijimi abaningi baphupha ukwandisa imisipha yomzimba futhi bathole ukukhululeka kwemisipha. Ngisho nezintsha zamathambo ezakhiweni zomzimba ziyazi kahle: ukuze imisipha ikhule futhi ikhule, ukusebenza okusebenzayo kodwa akukwanele. Kudingeka futhi udle kahle. Kodwa-ke, ukwandisa ngokungenangqondo okuqukethwe kwe-caloric yokudla akukho mqondo. Yiqiniso, iqoqo le-muscle mass lizokwenzeka kulokhu futhi, kodwa imisipha yakho ngeke iphawulwe ngaphansi kwezingqimba zamafutha.

Ngakho-ke, kuzodingeka ubuyekeze ukudla kwakho futhi ubeke izitsha ezivamile ngezidingo eziwusizo. Isibonelo, isobho noma ama-broths anokuqukethwe okuphezulu kwamafutha okunciphisa okwemvelo akumele amele. Izitsha ezithosiwe, ngisho eziphekwe emanzini, ziqukethe amafutha amaningi kakhulu. Okufanayo kungashiwo nge-sausages, sausages kanye nemikhiqizo ebhemayo. Uma umgomo wakho - isethi yemisipha yomzimba, isisekelo sokudla kumele sibe ama-carbohydrate amaningi, amaprotheni namafutha we-polyunsaturated.

Uhlu lwesampula lwemikhiqizo evunyelwe lubukeka kanje.
Umthombo wamaprotheni: inyama yenkukhu, izinhlanzi zasolwandle, izinhlanzi ezinamafutha aphansi, inyama yenkomo, i-veal, ubisi kanye ne-fat-fat cottage shizi. Ukuze uthole isisindo somzimba wamasipha, kudingeka udle okungenani u-2 g weprotheyini ngekhilogremu yesisindo. Amaqanda enkukhu aqukethe inani elilodwa lamaprotheni, kodwa anamafutha amaningi. Ngakho-ke, kunconywa ukuba ungadli ama-yolk amabili ngosuku, kuyilapho amaprotheni engakwazi ukukhawulelwa.

Umthombo we-carbohydrate eziyinkimbinkimbi yizo zonke izinhlobo zokusanhlamvu ne-pasta, amazambane kanye nama-legumes.

Imifino nezithelo, kanye nama-juice asanda kufakwa kungadliwa cishe kungabi nemingcele. Okuwukuphela kokufanele ukunakekelwa izithelo omisiwe noju. Kuzo zonke izinto eziwusizo wale mikhiqizo, namanje zine-caloric, ngakho ukungenwa okungalawulwayo kuholela ekwandeni kwamanqamu amafutha.
Ekudleni kwakho kwansuku zonke, qiniseka ukuthi ufaka amafutha emifino. Kunconywa ukuba udle izinhlanzi ezinhlobonhlobo zamafutha okungenani kanye ngesonto.

Ngingathanda ukungeza ukuthi isethi yemisipha yomzimba iyosebenza kangcono uma, ngaphezu kwemikhiqizo evamile, uzosebenzisa izithako ezikhethekile zokondla. Ama-protein cocktail kulula ukuyisebenzisa futhi angasetshenziswa kokubili ngaphambi nangemva kokuqeqeshwa. Iprotheni ye-whey isebenza ngokukhethekile kuleli cala. Kodwa i-casein ingcono ukuphuza ngaphambi kokulala, ngoba igujwa isikhathi eside.

Ukuqinisa amaprotheni, umzimba wethu udinga ama-amino acids. Ezinye zazo ziqukethwe kokudla kanye namaprotheni, kodwa lokhu akwanele umphumela omuhle. Ngakho-ke, kungcono ukuthatha amino acid ngaphezu kwalokho. Okunye okudingekayo okunomsoco kunesidalwa. Kuyasiza umzimba ukuba ululame ngokushesha ngemva kokuqeqeshwa, unomphumela omuhle ekukhuleni kwemisipha.

Uhlelo lokuqeqesha lokwakha isisindo somzimba luyakhelwe ngabanye kumdlali ngamunye. Kodwa-ke, abaqalayo bangancoma izindlela zokuqala, ezifaka ukufa, ama- squats anesibindi, umshini we-bench, ama-shags, ama-pull-ups, cindezela. Njengokufudumala, ama-cardio umzimba afanelekile, njengezintambo ze-jumping, ukuzivocavoca ngesithuthuthu, ukugijima. Ekupheleni kokuzivocavoca, qiniseka ukuthi wenza izivivinyo zokulula.

Kumele kuqashelwe ukuthi esimweni somzimba we-muscle mass, kubalulekile hhayi kuphela amandla okuqeqeshwa, kodwa futhi nokuphumula kwekhwalithi. Ungazami ukuvakashela i-gym nsuku zonke. Izikhathi ezintathu kuya kwesine ngesonto zizokwanela.

Hlanganisa umthwalo ngendlela yokuthi iqembu ngalinye lezinsimba linesikhathi sokuphumula esiphezulu. Isibonelo, ngezinsuku ezine zokuqeqesha ngoMsombuluko, ukuvivinya umzimba kwenziwa esikhwameni nase-triceps, ngoLwesibili - ngemuva nangemuva kwe-biceps. Okulandelayo usuku lokuphumula. NgoLwesine, uqeqesha izinyawo zakho, ngoLwesihlanu - amahlombe nezigameko. Ukuzivocavoca komshini ophezulu nephansi uwenziwa emsebenzini ngamunye.

Ubude besifundo akufanele kudlule ihora. Njengoba ukuqoqwa kwemisipha kuhlanganisa ukusebenzisana nezisindo ezibalulekile, ngeke usayidinga. Inombolo yokuphindaphindiwe ngu-8-10, inamba yezindlela ziyi-3. Ukuzivocavoca kokugcina ngalunye kokusethwa kokugcina kwenziwa ngomkhawulo wamathuba.
Ungagijimi kusuka kwesinye simulator kuya kwesinye. Phakathi nomsebenzi wonke, umzimba udinga ukuphumula. Phakathi kwalezi zindlela kuvela kumasekhondi angu-30 kuya ku-1 ngomzuzu, phakathi kokuzivocavoca wenza ikhefu ngaphezulu, imizuzu engu-2-3.

Ngakho wonke umzimba womuntu uhlukile, ngakho-ke, lapho ukhetha uhlelo lokudla nokuqeqesha, gxila ezinkomba zomuntu siqu. Izizathu zokuntuleka kwemimoya emihle nazo zingabantu ngabanye. Ngakho-ke, funda ukulawula inqubo ngokwakho. Hlola amaphutha nempumelelo. Ungakhohlwa ukwethula ezihlukahlukene ohlelweni lokuqeqesha, ngoba imisipha ijwayele ukucindezeleka futhi inqabe ukuphendula kubo.