Imithetho emihlanu yokukhula kwezihlunu zesayensi, ikuvumela ukuba uchithe elona xesha lifutshane,

okona kukhula kwezihlunu!

Kuqeqesho lokufaneleka, abanye abantu bafuna ukunciphisa umzimba, abanye abantu bafuna ukufumana izihlunu, kwaye indlela yokufumana izihlunu, ukulahleka kwamafutha kuyahluka.

Abantu abafuna ukwakha izihlunu banokwakha njani umzimba omkhulu?

Imithetho emihlanu yokukhula kwezihlunu zenzululwazi, kukuvumela ukuba uchithe elona xesha lifutshane, ukukhula kwezihlunu ezininzi!

Umthetho woku-1: Isenzo esidibanisayo sisongamele

Uqeqesho lokwakha imisipha kufuneka lusekelwe kuqeqesho lokumelana nokuphucula ubungakanani bemisipha, kwaye ukhetho lweentshukumo kufuneka lusekelwe kwiintshukumo ezinzima, ezifana ne-squat, i-lunge squat,

ukubheqa, ukutsalwa kanzima, ukutsalwa, ukutyhala, ukucinezela ibhentshi kunye nezinye iintshukumo ezibandakanya amaqela emisipha emininzi, kunokuqhuba uphuhliso lwamaqela emisipha emininzi kunye, ukuze kuphuculwe izihlunu.

Ubuchule bokwakha.

Umthetho 2: Ubunzima obufanelekileyo kuwe

Musa ukwenza ngobumfama uqeqesho lobunzima obunzima ngexesha loqeqesho lokomeleza izihlunu, ekulula ukuzilimaza.Kucetyiswa ukuba ukhethe ubunzima be-10-15RM yemisipha

ukomeleza, oko kukuthi, ubunzima bobunzima bamaxesha angama-10-15 wokuzibhokoxa bobona bunzima bokuphucula ubungakanani bezihlunu.

Umthetho 3: Thatha ikhefu elifanelekileyo

Ukwakhiwa kwemisipha kufuna ukudibanisa umsebenzi kunye nokuphumla, ukungasebenzi kweqela elifanayo le-muscle yonke imihla, elinokukhokelela kwimicu ye-muscle kwimeko eqhekekileyo engenakulungiswa.Umzimba unokuba

yahlulwe ngamaqela ahlukeneyo emisipha, iqela elikhulu lemisipha lifuna ukuphumla iintsuku ezi-3 emva koqeqesho, kwaye iqela elincinci le-muscle lifuna iintsuku ze-2 emva koqeqesho ukuqala umjikelezo olandelayo woqeqesho.

Ixesha lokuphumla elaneleyo lemisipha yeyona nto iphambili yokukhula kwemisipha kunye nokulungiswa.

Umthetho 4: Umthambo ophakathi komthambo

Ngexesha lokwakhiwa kwemisipha, sinokucwangcisa umthambo ofanelekileyo we-aerobic, njengokugijima, intambo yokutsiba kunye ne-HIIT yokuqeqeshwa kwexesha le-2-3 ngeveki ukuqinisa ukunyamezela komzimba kunye nokulawula.

ipesenti yamafutha omzimba, ukwenzela ukuba ukusebenza koqeqesho lokwakha izihlunu kube ngcono, kodwa nokuphuhlisa umzobo we-muscle slicker.

Umthetho we-5, ugweme imisipha engcolileyo, uqinisekise ukuba iprotheni eyaneleyo

Ukutya kukwayinxalenye ebaluleke kakhulu yokwakha izihlunu.Amanqaku abizwa ngokuba ngamanqaku amathathu asebenzisa amanqaku asixhenxe ukuze atye, kufuneka sonyuse ngokufanelekileyo i-calorie yokutya, songeze iprotein ephezulu,

ukwenzela ukunika i-muscle supplement ngokwaneleyo amino acids, ukukhuthaza ukuhlanganiswa kwemisipha.

Ngexesha lokwakhiwa kwemisipha, qiniseka ukuba ufunda ukutya okunempilo kwaye ugweme ukutya okungenamsoco okukhokelela ekuqokeleleni kwamafutha.Kufuneka sifunde ukutya ukutya okuninzi, okunokuphucula izinga lokufunxa ukutya.

Ukutya kufuneka kufakwe umphunga kwaye kubiliswe, uhlale kude nazo zonke iintlobo zokutya okunamafutha aphezulu kunye netyuwa, kwaye uqhube ukutya okunamafutha aphantsi, okuneprotheyini ephezulu, okulungele ukwakha imisipha kunye nokulahlekelwa kwamafutha.