I-6 yokufaneleka emhlophe kufuneka iqonde iimpahla ezomileyo:

1. ** Ubudlelwane phakathi kwemisipha kunye namafutha ** : Ekuqaleni kokuqina, abaninzi abaqalayo bahlala bebhidanisa ingcamango yemisipha kunye namafutha. Enyanisweni, zizinto ezahlukeneyo ngokupheleleyo.

Izihlunu ngumthombo wamandla womzimba, kwaye amanqatha yivenkile yamandla. Ngoqeqesho lwamandla, sinokunyusa ubunzima bemisipha, kwaye ngokusebenzisa umthambo we-aerobic, sinokunciphisa umxholo wamafutha, ukuze sifezekise injongo ye-toning.

2. ** Yenza isicwangciso sokuzilolonga esikusebenzelayo ** : Umzimba wonke kunye neenjongo zokuzilolonga zahlukile, ngoko ke isicwangciso sokuqina komzimba "sobukhulu obunye silingana nazo zonke" ayisiye wonke umntu.

Kufuneka siphuhlise isicwangciso sokuqina komzimba esisekwe kwimeko yethu yomzimba, iinjongo zokuqina komzimba kunye neshedyuli yexesha ukuze siqinisekise isiphumo esikhulu sokuzilolonga.

3. ** Amanqaku ama-3 umthambo Amanqaku asi-7 atya ** : Ukomelela ayikokuzilolonga kuphela, ukutya kubaluleke ngokulinganayo. Oko kubizwa ngokuba "ngamanqaku amathathu okuzivocavoca kunye namanqaku asixhenxe okutya" kuthetha ukuba nangona umthambo ubalulekile, ukutya okunengqiqo kunempembelelo ebaluleke ngakumbi kwisiphumo sokuqina komzimba.

Kufuneka sifunde ukutya okunempilo kwaye sizikhwebule ekutyeni okungenamsoco ngelixa siqinisekisa ukuba sisebenzisa iiprotheyini ezaneleyo, iicarbohydrates kunye namafutha asempilweni ukuxhasa ukuchacha nokukhula komzimba.

4. ** Ukudibanisa umsebenzi kunye nokuphumla kubaluleke kakhulu ** : Abaninzi abaqalayo ukwenzela ukuba baqhubele phambili iziphumo ezikhawulezayo, ngokuphindaphindiweyo ukuzivocavoca umzimba, ukungahoywa ukubaluleka kokuphumla.

Nangona kunjalo, ukuphumla kunye nokubuyisela kuyinxalenye ebalulekileyo yenkqubo yokufaneleka. Ngaphandle kokuphumla ngokwaneleyo, izihlunu azikwazi ukulungiswa kwaye zikhule, ezinokubangela ukudinwa ngokugqithiseleyo kunye nokulimala.

5. ** Qinisekisa ubungakanani bamanzi owaselayo ** : Amanzi ngumthombo wobomi kunye nento eyimfuneko kwinkqubo yokomelela. Ukugcina ukuthathwa kwamanzi okwaneleyo, ukusela iiglasi ze-8-10 zamanzi ngosuku endaweni yeziselo ezahlukahlukeneyo, kunceda ukugcina i-metabolism eqhelekileyo yomzimba kunye nemisebenzi yokunciphisa umzimba, kwaye ikhuthaza ukubuyiswa kwemisipha kunye nokukhula.

6. ** Yeka ukutshaya Utywala ** : Umonakalo wecuba kunye notywala emzimbeni waziwa kakhulu, ngakumbi kwii-bodybuilders. I-nicotine ekwicuba inqanda ukukhula kwemisipha kunye nokuchacha, ngelixa utywala buchaphazela inkqubo yemetabolism yomzimba kunye namanqanaba ehomoni, anokuchaphazela ukomelela. Ke ngoko, kwiinjongo zempilo kunye nokuqina, kubaluleke kakhulu ukuyeka ukusela.