Zitholakala kanjani yemisipha ngaphandle umonakalo empilweni

Phakathi "ukuntweza" isikhala Inthanethi bangase babe nomuzwa wokuthi wonke poll olandela inkinga ka isisindo okweqile. Lapha nalaphaya, kukhona iziphakamiso kanjani kabusha "zonke futhi manje". Futhi ngenkathi abantu abaningi ukhohlwe ukuthi mncane ngokweqile akufanele uyaziqhenya. Vele khumbula izithombe esishaqisayo onobuhle abanale nokuzincisha ukudla.

Yiqiniso, umbuzo ukuthi angakuthola kanjani yemisipha ngokushesha, iningi obakhathalelayo amadoda. Ngokwesibonelo, ubude insizwa enhle ungakwazi uhlushwa yokuthi ngesikhathi ukukhula 185 cm isisindo encane - kg 60-65 kuphela. kuphela ngokuvamile kakhulu umphumela esheshayo, abantu hit in the ukusetshenziswa kwezidakamizwa zamakhemikhali Izithako zokudla. Yebo, sinikeze yi lokho nje ke ehlupheka kanjani lapho impilo?

Zitholakala kanjani yemisipha futhi uthole umzimba enhle futhi unempilo? Kuyadingeka ukuba acabangele izici umzimba, ukuze uqonde ukuthi kungani kube nenkinga enjalo, bese - isineke nokukhuthazela ukulandela inkambo umsoco ofanele futhi ukuqeqeshwa ukumelana.

Kungani abantu bakuthola kunzima ukuba mkhulu?

Izizathu eziyinhloko kungani abahlushwa ukungabi isisindo, kungaba ezihlukahlukene nezifo. Uma uneminye nezinkinga yegilo noma amanyikwe, ugobile yomgogodla , noma une esiswini ogulayo, udinga sizoqala ukusebenza odokotela, ahlolwe okugcwele ukufuna ukwelashwa. Ngaphezu kwalokho, ngesikhathi esifanayo niyolazi kahle ukuthi imikhiqizo kumele ngaphandle kusukela ekudleni, kodwa kulokho kubalulekile ukugcizelela. Mhlawumbe kufanele nje bahoxe ekungeneleni umzimba ezidala.

Uma izinkinga zezempilo abakhona, isizathu sokuthi kungani ukuthola kunzima ukuba mkhulu, kungase kube izinkinga zokucindezeleka noma senze ukucindezeleka, izakhi zofuzo, ukungondleki kahle.

Kanjani ukudla ukuze athole yemisipha?

• Udinga ucabange indlela yokuthola yemisipha. Hhayi nje ukwandisa umthamo umzimba. Lokhu kusho ukuthi inani amafutha ekudleni kufanele zigcinwe zimbalwa. Ngokwesibonelo, amasaladi musa bagcwalise imayonnaise evamile, futhi amafutha yemifino, mhlawumbe omnqumo.
• Kusukela ngaleso sikhathi, kufanele bayakhohlwa zonke izinhlobo lulwimi siphelile imikhiqizo kanye umthamo (ozithandayo izinja hot and chips). Ababona imisipha, futhi okunamafutha izicubu ikhula emzimbeni.
• Imisipha sikhule ngezithukuthuku amaprotheni kanye carbohydrate. Ukugcizelela kumele kwenziwe amaprotheni yemifino imvelaphi, hhayi isilwane (uma udla kubo ngokweqile, angalimaza isibindi). Inani amaprotheni ngosuku ibalwa ifomula 2 amagremu per 1 kg esisindo.
• On etafuleni lakho njalo ube izithelo, imifino ehlukahlukene, imikhiqizo yobisi (yogurt ephansi fat cottage shizi, ubisi - ukuthi athandani kakhulu). Ubhontshisi ezisebenzisekayo inyama mafutha (isb, inkukhu).
• Omunye angase alungiselele lokho yena amaprotheni cocktail of obisi powder noma comminuted amaqanda qanda, ongaphakeme amafutha cottage shizi no lover isiraphu. Ngeke engathatha okuphelele eziyisisekelo ukudla, kodwa kuyasiza ngesikhathi sokuqeqeshwa (ukuba ngqo - ngaphambi noma ngemva kwalo kule ezahlukene isigamu sehora).

Ngokudla ukudla okunempilo, ungakwazi ngokushesha ukuthola yemisipha uma ngaphezu kwalokho okwenza umsebenzi kanye phumula - ubuthongo kufanele kube njengoba egcwele njengoba ukudla.

Ukuziqeqesha okufanele ngoba imisipha ukukhula

Lapho unquma ukubhekana ukwanda isisindo somzimba, owokuqala banesifiso ukuqala ukuzilolonga ozijwayele futhi kube lula kuwe. Ngokwesibonelo, abantu mncane bakuthola kulula ukusebenzisa - futhi baqala ukwenza iphelela eside nsuku zonke. It wayedabuka okungalungile! ezemidlalo esebenzayo kuphela neqhaza ekulahlekelweni kilojoule. Futhi wena njalo ikhalori - isisindo salo ngegolide. Uma kungenjalo, abaqondi isimiso sendlela ukuzuza yemisipha.

Bonisa ukuthi bazocula kaningana ngesonto, kuyoba izinhlobo amandla, phakathi kwawo - push-ups nge isisindo squats nge dumbbells. Ungakwazi ukubhalisa "kusho uSihlalo unyakazisa" futhi basebenze lapho ngamathuluzi ukuqina (treadmill ukhohlwe!), Noma khetha i dumbbell ezifanele futhi umkhuba ekhaya. Esikhathini okufana yesibili, khumbula ukuthi ngokuhamba kwesikhathi, udinga ukulayisha kuyokhula.

Ngaphambi sithole yemisipha, kufanele usebenze isikhathi eside. Khumbula, kulesi simo - kwi kancane futhi izinze - kuyoba enkudlwana. Futhi kunempilo. Awuzange yini wena waphawula ukuthi Umzimba wami unciphile, kodwa manje kufanele babheke ngokucophelela lokho adle futhi wenza kanjani. Kodwa nge kalula le ndaba umphumela nakanjani.