Ukubhitya kudala yintloko, ngakumbi kwabo bafuna ukwakha umzimba owomeleleyo kodwa abakwazi ukutshintsha umfanekiso wabo obhityileyo. Nangona kunjalo, ukuqonda imithetho embalwa esisiseko kunokukwenza ukuba indlela yakho eya kwizihlunu izuze ngakumbi.

Funda le mithetho ukuze ufumane i-muscle eninzi ngexesha elincinci.

1. Yitya ngokwaneleyo iprotheyini

Ukwakha izihlunu, kubalulekile ukutya iiprotheyini ezaneleyo. Iprotheyini yinxalenye ebalulekileyo yezihlunu, kwaye ukuba awufumani ngokwaneleyo, kunzima ukukhula kwezihlunu. Ngoko ke, kucetyiswa ukuba abantu ababhityileyo badle ubuncinane 1.2-1.8g protein ngekhilogram ubunzima bomzimba yonke imihla ukuqinisekisa ukukhula kwezihlunu.

Umxholo weprotheni wokutya ohlukeneyo uhlukile, kufuneka sikhethe ukutya okuneprotheni ephezulu njengesifuba senkukhu, intlanzi, amaqanda, iimveliso zobisi, khetha umkhuba wokutshisa, unokulawula ngokufanelekileyo iikhalori zokutya.

2: Uqeqesho lobunzima

Ukuqeqeshwa kobunzima ngenye yeendlela ezilungileyo zokwakha izihlunu. Ikhuthaza ukukhula kwezihlunu kwaye inyuse izinga lemetabolism. Kunconywa ukwenza i-exercises eyinkimbinkimbi, efana ne-squats kunye ne-bench presses, esebenza amaqela amaninzi emisipha ngexesha elinye kunye nokwandisa umthwalo wemisipha, ngaloo ndlela ikhuthaza ukukhula kwemisipha. Emva koqeqesho ngalunye, iqela le-muscle ekujoliswe kulo kufuneka liphumle kwiintsuku ze-2-3 ngaphambi komjikelezo olandelayo woqeqesho, olunokuphucula ngokufanelekileyo umlinganiselo we-muscle.

I-3: Ukwandisa i-caloric intake ngokufanelekileyo

Kwakhona kubalulekile ukunyusa i-caloric intake ngokufanelekileyo ukuba ufuna ukwakha imisipha. Ngexesha lokwakhiwa kwemisipha, imveliso ye-caloric yomzimba wakho iyanda, kwaye kufuneka ukhulise i-caloric intake yakho ukunika amandla okwaneleyo ekukhuleni kwemisipha.

Kunconywa ukuba ukwandise i-calorie yakho yokutya nge-400 ukuya kwi-500 yeekhalori ngosuku, ugcine i-oyile ephantsi kunye nokutya okuphezulu kweprotheyini, kwaye utye ukutya okuncinci, okunokuthi kuholele ekuqokeleleni kwamafutha.

4. Phumla ngokwaneleyo kwaye uchache

Ukukhula kwemisipha kufuna ukuphumla okwaneleyo kunye nexesha lokubuyisela. Kunconywa ukuba uqinisekise ukulala ngokwaneleyo, ugweme ukuhlala kude kube sebusuku, ulale iiyure ze-8-9 ngosuku, imeko yokulala kakhulu, uncedo lokulungiswa kwemisipha. Ukongezelela, ukunweba okufanelekileyo kunye nokuxilisa emva kokuqeqeshwa komzimba kunokunceda ukubuyiswa kwemisipha, enokukhawulezisa ukukhula kwemisipha.

Ngentla yimithetho embalwa yezihlunu ezibhityileyo, ndiyathemba ukukunceda. Logama nje unamathela kwindlela elungileyo, ndiyakholwa ukuba unokuba nomzimba osempilweni, owomeleleyo!