1, ukomelela akufudumali

 Ngaba uye wafudumala ngokwaneleyo ngaphambi kokuba usebenze? Ukufudumala kufana nokuthumela umqondiso "okulungele ukushukuma" kuwo onke amalungu omzimba, ukuvumela izihlunu, amalungu, kunye nentliziyo kunye nenkqubo yemiphunga ngokuthe ngcembe ingene embusweni.

 Ngokutsho kwezifundo ezifanelekileyo, ukuzivocavoca okuphezulu okuthe ngqo ngaphandle kokufudumala kuya kwandisa umngcipheko wokulimala ngaphezu kwe-30%, enokukhokelela kwiingxaki kunye neentlungu.

 2, ukomelela akukho sicwangciso, umkhuba oyimfama

 Ngaphandle kwenjongo ecacileyo kunye nokucwangciswa okufanelekileyo, ukuziqhelanisa nesi sixhobo kwithuba elithile kunye nokugijima ukwenza omnye umdlalo okwethutyana kungekhona nje ukufezekisa umphumo ofanelekileyo, kodwa kunokubangela ukungalingani komzimba ngenxa yoqeqesho olungalinganiyo. 

Iingcali zicebisa ukuba ukuphuhliswa kwesicwangciso sokufaneleka komntu, ngokweemeko zabo zomzimba, iinjongo kunye namalungiselelo exesha, uqeqesho olujoliswe kuyo, umphumo wokufaneleka unokufumana umphumo ophindwe kabini ngesiqingatha somzamo.

  I-3, ixesha le-gym lide kakhulu, ukuqeqeshwa ngokugqithiseleyo 

Ngaba uchitha ixesha elininzi usebenza, ucinga ukuba kokukhona kungcono? Enyanisweni, ukufaneleka kufuna umlinganiselo ofanelekileyo, ukugqithisa kuya kuvumela umzimba ukuba ungene enzonzobileni yokukhathala, ukukhathala kwemisipha, akunakubuyiselwa ngokupheleleyo kwaye kulungiswe. 

Iingcali zithi, ukuba wenza ngaphezu kweeyure ezili-15 zoqeqesho olunzulu ngeveki, usenokuwela kumgibe wokuziqeqesha ngokugqithiseleyo. Abantu abagqithisa ixesha elide, ukungakhuseleki kuya kuncipha, kulula ukugula, kwaye isantya sokubuyisela imisipha siyacotha, kwaye i-muscle atrophy ingenzeka.

I-4, musa ukunikela ingqalelo kulawulo lokutya 

Ukomelela ayikokusebenza nje ukubila kwindawo yokuzivocavoca, ukutya kukwadlala indima ebalulekileyo. Okubizwa ngokuba ngamanqaku amathathu aqhuba amanqaku asixhenxe okutya, ukuba ugxininise kuphela ekusebenzeni, kwaye ungayihoyi ukutya, umphumo ubopheleleke ukuba ungonelisi. 

Hlala kude ne-fat-high, iswekile eninzi, ukutya okungenamsoco kwaye ufunde ukutya okunempilo. Abantu abanciphisa kakhulu amanqatha kufuneka balawule ngokufanelekileyo iikhalori zabo, kodwa akufuneki batye ngokugqithisileyo, batye ukutya okwaneleyo kwesiseko semetabolism yonke imihla, kwaye batye ukutya okunamafutha aphantsi kunye nekhabhohayidrethi ephantsi. Abantu abakha izihlunu ubukhulu becala kufuneka banyuse ngokufanelekileyo i-calorie yokutya kwaye baqhube ukutya okunamafutha aphantsi okuneprotheyini eninzi ukwenzela ukuvumela izihlunu ukuba zikhule.

  5, ungawuhoyi umgangatho wesenzo, landela ngokungaboniyo ubunzima obukhulu 

Umgangatho ochanekileyo wokuhamba uyisitshixo sokuqinisekisa iziphumo zokufaneleka kunye nokuphepha ukulimala. Ukuba kuphela ukuphishekela ubunzima obukhulu kunye nokungahoywa kwesiqhelo sokuhamba, kungekhona nje kuphela ukukwazi ukusebenzisa ngokufanelekileyo isihlunu esijoliswe kuyo, kodwa kunokubangela ukuxinwa kwemisipha, umonakalo odibeneyo kunye nezinye iingxaki.

Ngokomzekelo, kwi-bench press, ukuba isikhundla asichanekanga, kulula ukubeka uxinzelelo oluninzi emagxeni nasezihlahleni. Xa usenza i-squats, amadolo ahlanganiswe ngaphakathi, ngoko kulula ukujamelana nokulimala kunye nezinye iingxaki. 

6. Sela kwaye utshaye emva kokusebenza 

Utywala bunokuchaphazela ukubuyiswa kwemisipha kunye nokukhula emva kokuzivocavoca, kwaye ukutshaya kunokubangela ukuba imithwalo yegazi ibe nzima, ukunciphisa ukuhanjiswa kwe-oksijeni kunye nezondlo. Ukusela kunye nokutshaya emva kokuzilolonga kuya kunciphisa kakhulu umphumo wokomelela kwaye kunokunyusa umngcipheko wesifo. 

Idatha ibonisa ukuba abantu abagcina imikhwa emibi ixesha elide baphucula ukuqina komzimba wabo ubuncinane ngama-30% ngokukhawuleza kunabo bangatshayiyo nabangaseli.