Injongo yokwakhiwa komzimba kukwakha izihlunu, ukuphucula umlinganiselo womzimba, kunye nokwenza ukhangeleke womelele kwaye ukhuselekile. Nangona kunjalo, abanye abantu ababhityileyo bangabakhe ubunzima bokwakha izihlunu, ubunzima akulula ukunyuka 4, iikhilogram ezi-5, bayeke ukuzilolonga kangangexesha elithile emva kokuba ubunzima bulahlekelwe yi-3, 4 yeekhilogram, abanye abantu baqala ukukhula kwezihlunu kubonakala ngakumbi, emva ixesha elithile, ukusebenza kakuhle kwemisipha kuya kuba kubi kakhulu, kunzima ukuqhubeka nokuqhekeza.

Ke, kobu bunzima bokwakha izihlunu, zeziphi iingcebiso ezinokubanceda bakhule iipounds ezi-3 zesihlunu esisulungekileyo ngexesha elifutshane?

Okokuqala, kufuneka sinikele ingqalelo kwisenzo esimbaxa. Ukuzivocavoca okudibeneyo okunje ngoxinzelelo lwebhentshi, i-pull-ups, kunye ne-squats kunokunyusa ukusebenza kwemisebenzi yokwakha izihlunu ngokubandakanya amaqela amaninzi emisipha emzimbeni ngexesha elinye.

Xa uqhuba uqeqesho lokwakhiwa kwemisipha, abaqalayo kufuneka banciphise ukunyakaza okuzimeleyo kwaye baqeqeshe ukunyakaza okuyinkimbinkimbi, okunokukhuthaza ukukhula kwemisipha ngokufanelekileyo.

Okwesibini, kufuneka sinikele ingqalelo kuqeqesho lomlenze. Imilenze yenye yezona zihlunu ezinkulu emzimbeni kunye nenxalenye ephambili yokwakha izihlunu ezinokukunceda ukuba uphule i-bottleneck.

Ekuqeqesheni umlenze, i-squat, ukutsala kanzima kunye nezinye izenzo zingasetyenziselwa ukuvuselela imisipha yethanga kunye nethole, ngaloo ndlela ivuselela i-testosterone secretion kunye nokukhuthaza ukukhula kwemisipha yomlenze. Ukukhula kwezihlunu kunceda ukonyusa izinga lometabolism womzimba, ukutshisa iikhalori ezininzi, kwaye ngaloo ndlela kunqande ukuqokeleleka kwamafutha.

Okwesithathu, yitya ukutya okuninzi okuneprotheyini eninzi. Iiprotheyini zisisiseko sezinto ezibalulekileyo zokukhula kwemisipha, kwaye yenye yezinto eziphambili zokwakha izihlunu. Ngoko ke, ubunzima bokwakha imisipha kufuneka buhlawule ingqalelo kwiprotheni.

Ngexesha lokwakhiwa kwemisipha, kufuneka sidle ukutya okuninzi okuneprotheyini ephezulu, njengenkukhu yenkukhu, intlanzi, i-shrimp, amaqanda, njl., Ukuncedisa iprotheni. Kwangaxeshanye, ukuze ufumane iprotheyini engcono, kuyacetyiswa ukuba uhlukanise ukutya kosuku kwizidlo ezininzi, njengokutya amaxesha ama-5-6 ngosuku, oko kunokuphucula izinga lokufunxa iprotheni kunye nokunceda ukwakha izihlunu.

Kwaye ekugqibeleni, uqeqesho lweqela eliphezulu. Uqeqesho oluphezulu lweqela lubhekiselele kwi-high-intensity, uqeqesho oluphezulu ngexesha elifutshane, njenge-squats kunye ne-hard pulled edibeneyo, i-bench press and pull-up idibene, njl., ukunika imisipha ngokwaneleyo impompo yokuziva.

Olu hlobo loqeqesho lunokuvuselela amaqela amaninzi emisipha, ukuphucula ukunyamezela kwemisipha kunye namandla okuqhuma, ngaloo ndlela kukhuthaze ukukhula kwemisipha. Xa uqhuba uqeqesho lweqela elikhulu, kuyimfuneko ukunikela ingqalelo kulungiselelo olufanelekileyo lokuqina koqeqesho kunye nexesha lokuphepha ukudinwa okugqithisileyo kunye nokulimala.