Ungayilola njani imisipha yakho ngexesha loqeqesho lokuqina?

Ukongeza kuqeqesho olufanelekileyo lobunzima bokuphucula ubungakanani bemisipha, kufuneka silawule ipesenti yethu yamafutha omzimba. Ngenxa yokuba amanqatha amaninzi aya kugubungela umgca we-muscle, inyama yakho ye-tendon ayiyi kubonakala.

Ezi zilandelayo Xiaobian ukwabelana ngeendlela ezimbalwa, kungenza imigca yezihlunu zakho icace ngakumbi oh!
1, ngokuthe ngcembe uphucula ukuqina komthambo we-aerobic
Ngexesha loqeqesho lokwakhiwa kwemisipha, kufuneka kwakhona sigcine umthambo we-aerobic 2-3 ngeveki, ukuzivocavoca kwe-aerobic kunokomeleza intliziyo kunye nokusebenza kwemiphunga, ukuphucula amandla akho okuzivocavoca. Nangona kunjalo, umthambo ophantsi we-aerobic uchaphazela ukusebenza kakuhle kokukhula kwezihlunu, kuyacetyiswa ukuba unyuse kancinci kancinci umthambo we-aerobic.

Ekuqaleni, unokukwazi kuphela ukulawula ukubaleka, ukukhwela ibhayisekile kunye neminye imidlalo, kodwa emva kwexesha elithile, amandla akho eembaleki aya kuphucuka, unyamezelo lomzimba luya komelela, sinokukhetha uqeqesho lwexesha eliphakamileyo, olu qeqesho lwe-aerobic ludityanisiwe ukuzilolonga, kokubini ukuphula amanqatha kunye nezihlunu zokuzilolonga, kunokukunceda ukuba uhlambe izinga lamafutha omzimba ngaxeshanye, ukuze imigca yezihlunu iqaqambe.
Uqeqesho oluphezulu lwekhefu, olufana noqeqesho lwekhefu le-HIIT, intambo yokutsiba, uqeqesho olubalekayo olubalekayo, lufuna kuphela imizuzu engama-20 ukuya kwengama-30 ixesha ngalinye ukufezekisa injongo yokuzilolonga, ixesha elifutshane, iinzuzo eziphezulu zempilo.

2. Yongeza iprotheni kunye nenani elifanelekileyo le-carbohydrates emva koqeqesho
Ukukhula kwemisipha akukwazi ukwahlula kwisongezelelo sesondlo, kwaye ukufunda ukutya ngexesha lokufaneleka kunokuphucula ukusebenza kakuhle kokwakhiwa kwemisipha. Emva kokuba izihlunu zoqeqesho lokufaneleka zikwimeko ekrazukileyo, ngeli xesha izidlo ezongezelelweyo zinokuzalisa amandla kwizihlunu, kwaye isantya sokwenziwa kwamafutha siphantsi kakhulu.
Ngoko ke, imizuzu engama-30 emva koqeqesho lokufaneleka, unokukhetha ukutya iqanda elibilisiweyo +2 iqhekeza lesonka sengqolowa okanye i-scoop yeprotein ye-whey + isitya se-oatmeal ukongeza isondlo somzimba wemisipha, ukuphucula isantya sokulungiswa kwezihlunu, ukuze izihlunu zomelela ngakumbi.

3. Gcina ukutya okunamafutha aphantsi kunye nokuncedisa ngamafutha alungileyo
Amafutha yinto eyimfuneko yezondlo kumzimba, enokukhuthaza ukuhlanganiswa kweehomoni kunye nokunceda ukuhlanganiswa kwezihlunu. Nangona kunjalo, ukutya okunamafutha amaninzi kunokubangela ukuba amanqatha aqokelele.
Amafutha akuyo yonke indawo, kwaye ungatya kakhulu ukuba awulumkanga. Amafutha adla ngokufumaneka kumaqanda, intlanzi, ihagu, iiavokhado, amandongomane, itshokolethi, neekeyiki. I-Trans fatty acids ayilunganga kwimpilo yakho. Bangakhokelela ekutyebeni kunye nesifo senhliziyo.

Kufuneka sinikele ingqalelo kukutya okunempilo, ukongezelela amanqatha akumgangatho ophezulu, sikhethe amaqanda, ukutya kwaselwandle, amandongomane ukuze sigcine iimfuno zomzimba zamafutha, sikhethe ii-oyile ezisempilweni njengeoli yomnquma xa upheka, ukupheka ioli ephantsi netyuwa, ukulawula ukutya okutyiwayo. amafutha.
Ngelo xesha, kufuneka uhlale kude nazo zonke iintlobo zeecookies, i-tshokoleta, ikhekhe ukutya okungenamsoco, amanqatha kule nto yokutya ayihambisani nempilo, iya kuchaphazela ukusebenza kakuhle kokufaneleka.

I-4, ukuhanjiswa okuhlakaniphile kokutya okusisiseko kwe-carbohydrate

Ukutya okusisiseko kutyebile kwiicarbohydrates, kwaye ukusetyenziswa komzimba kweecarbohydrates kwahluka ngamaxesha ahlukeneyo. Umzimba awunayo amandla ekuseni, xa isongezelelo se-carbohydrates sinokunika amandla e-metabolic emzimbeni, kwaye isantya sokwenziwa kwamafutha sisezantsi ngeli xesha.
Ebusuku, kufuphi nexesha lokulala, ngeli xesha i-coefficient yomsebenzi womzimba iyancipha, kwaye i-carbohydrates eninzi idliwe ngeli xesha, kwaye amanqatha kulula ukuqokelela.
Ke ngoko, sinokongeza ukutya okusisiseko se-carbohydrate ekuseni nangaphambi nasemva koqeqesho, kwaye sinciphise ukutya okusisiseko kwe-carbohydrate ngokuhlwa, okunceda ukwakha izihlunu kunye nokunciphisa amanqatha kunye nokuphucula isiphumo sokuqina.