Ukuba ufuna ukwakha imisipha, awudingi nje ukusebenza nzima kuqeqesho lwamandla, kodwa kufuneka ukhethe indlela efanelekileyo. Namhlanje, siza kwabelana ngeengcebiso ezi-5 zokwakha izihlunu ukuze ukwazi ukwenza umthambo ngokufanelekileyo!

1. Ngokuthe ngcembe uphucule inqanaba lomthwalo kwaye uzame ukugqobhoza eyakho iPR

Kwi-gym, sihlala sibona abantu abathile ekuqaleni ukuba bakhethe ubunzima obunzima, kwaye ke abanako ukwenza amaxesha ambalwa ukuyeka. Ngapha koko, indlela echanekileyo kufuneka ibe kukunyusa kancinci inqanaba lobunzima kwaye ucelomngeni imida yabo, ukuze kuphuculwe ubungakanani bemisipha.

I-PR ibhekisa kubunzima obukhulu boqeqesho lwamandla aqhelekileyo, ubunzima bomda wobuqu. Xa ukwakhiwa kwemisipha, ukunyuka kwesisindo kuvumela ukuba izihlunu zibe nokuvuselela okunzulu, kukuvumela ukuba ufumane uqeqesho olongezelelweyo. Ngoko ke, kucetyiswa ukuba uzame ukuphula i-PR yakho ekuqeqesheni, njengokwandisa ubunzima kunye nokwandisa inani lamaqela.

2, cwangcisa amaxesha angama-2-3 ngeveki umthambo we-aerobic brush fat

Ngexesha lokwakhiwa kwemisipha, kuyafuneka ukuba ulawule izinga lamafutha omzimba ukuze ugweme ukuqokelelwa kwamafutha ngelixa ukwakhiwa kwemisipha. Kwaye umthambo we-aerobic yeyona ndlela ilungileyo yokuxubha amanqatha, kodwa kunye nokuphucula umthamo wemiphunga, ukomeleza unyamezelo lomzimba, kukuvumela ukuba usebenzise ukusebenza ngcono.

Kucetyiswa ukuba wenze amalungiselelo okuzilolonga okuzibhokoxa izihlandlo ezi-2-3 ngeveki, njengokubaleka, ukukhwela ibhayisekile, ukuqubha, njl. njl., kwaye ulawule ixesha malunga nemizuzu engama-30 ngexesha ngalinye. Nangona kunjalo, kubalulekile ukuqaphela ukuba kufuneka kubekho ubuncinane iiyure ze-6 phakathi kwe-cardio kunye nokuqeqeshwa kwamandla.

3. Qeqesha namaqela aphezulu

Uqeqesho lwe-Supergroup luqheliselo lokudibanisa imithambo emibini okanye ngaphezulu eyahlukileyo kunye kuqeqesho oluqhubekayo. Oku kunokunyusa ukuqina koqeqesho kunye nokuphucula ukulungelelaniswa kwemisipha. Umzekelo, unokudibanisa ii-bench presses kunye ne-push-ups kwiiseti eziphezulu.

4. Fumana iprotheyini eyaneleyo

Iprotheyini yesiseko sokwakha izihlunu, ngoko ke kufuneka ufumane iprotheyini eninzi. Ngokubanzi, kufuneka udle malunga ne-2 grams yeprotheyini ngekhilogram yobunzima bomzimba, njengale: 50KG yabantu kufuneka bongeze i-100g yeprotheni ngosuku.

Umxholo weprotheyini wokutya okuhlukeneyo uhlukile, unokukhetha isifuba senkukhu, amaqanda, intlanzi kunye nokunye ukutya okuneprotheni ephezulu okanye umgubo weprotheni kunye nezinye iindlela zokuncedisa.

5. Yandisa ikhalori yakho kwaye utye izidlo ezininzi

Ukwakha izihlunu kufuna amandla amaninzi ukukhuthaza ukukhula kwezihlunu, kwaye umthombo wamandla ziikhalori. Ngoko ke, kufuneka ukhulise i-calorie yakho (i-300 ukuya kwi-400 yeekhalori eziphezulu kunesiqhelo), udle ucocekile, ugweme ukutya okungenamsoco, kwaye utye izidlo ezininzi ngexesha elinye, amaxesha amaninzi ukongeza izinga lokufunxa ukutya ukuqinisekisa ukuba izihlunu zanele. izondlo kunye nonikezelo lwamandla.

Ezi zikhokelo ze-5 ezaziwayo zokwakha izihlunu, ndiyathemba ukuba unako ngendlela efanelekileyo, ukwakhiwa kwemisipha esebenzayo, ukuze babe namandla.