1. Ukuzilolonga ngokugqithisileyo

Ukufaneleka kufuneka kufanelekileyo, ukuqina okugqithiseleyo kuya kuba ngumzimba kwimeko yokudinwa, umjikelezo wokubuyisela imisipha uya kuba mkhulu, awuhambisani nokukhula kwemisipha.

Ixesha lokufaneleka kwezenzululwazi kufuneka lilawulwe kwiiyure ze-2, kungekhona ngaphantsi kwesiqingatha seyure. Ukuzivocavoca ngaphezu kweeyure ze-2, amandla abo aya kulahleka, ingqalelo iya kuncipha, ulungele ukuba neengozi zokufaneleka, ukulimala.

Xa uqeqesho lwamandla, kufuneka sisasaze ngokufanelekileyo lonke iqela le-muscle, njengeqela elikhulu lemisipha lifuna ukuphumla kwiiyure ze-72, iqela elincinci le-muscle kufuneka liphumle kwiiyure ze-48, ukuze uvule umjikelezo olandelayo woqeqesho, ngokwaneleyo. ukuphumla kunokwenza isihlunu sibuyele somelele kwaye somelele.

2. Uthanda ukuhlala kude kube sebusuku, uhlala esebenza kakhulu

Ukulala kunye nokuphumla kuyona ndlela iphambili yokuba umntu abuyisele amandla, ukuba uhlala uswele ubuthongo, ukusebenza ngokugqithiseleyo, uhlale kude kube sebusuku yonke imihla, okuya kubangela ukuguga ngokukhawuleza komsebenzi womzimba, ukukhutshwa kwehomoni yokukhula kuya kuphazamiseka, imisipha ayikwazi ukufumana. ukuphumla ngokwaneleyo, kulula ukukhokelela ekulahlekeni kwemisipha.

Kuphela ngokugcina umsebenzi oqhelekileyo kunye nokuphumla, ukulala ngokwaneleyo, ukulala okunzulu ukulungiswa kwemisipha kuphezulu, ukulala iiyure ze-8 ngosuku, ukwenzela ukuba wenze isimo sengqondo esingcono emini, umsebenzi osebenzayo.

3. Awuwathandi amanzi

Ungathandi ukusela amanzi, amanzi ngumjikelo we-metabolism womzimba, oyena mntu uphetheyo ukukhutshwa kwenkunkuma. Ukuguqulwa kweeprotheyini kufuna amanzi amaninzi, kwaye ukuba awuseli amanzi aneleyo, ukulungiswa kwemisipha kuya kungasebenzi kakuhle.

Ngexesha lokomelela, kufuneka sisele amanzi amaninzi, sisele malunga ne-2-3L yamanzi yonke imihla, kwaye songeze ngamaxesha amaninzi, okunceda ekuphuculeni ukufunxwa komzimba kwiprotheni kunye nokuphucula ukusebenza kakuhle kokukhula kwemisipha.

4. Tsiba izidlo ezongezelelweyo

Ngaba unomkhwa wokutya izidlo ezongezelelweyo emva kokuzilolonga? Ixesha lokuphumla emva koqeqesho lixesha eliphambili lokulungiswa kwemisipha kunye nokukhula, xa umzimba ufuna ukuzalisa amandla, amandla anokukunceda ukulungisa izihlunu, ukuguqulwa kwamafutha nako kuphantsi.

Ngoko ke, ukuze siphucule ukusebenza kakuhle kokukhula kwezihlunu, kufuneka songeze ukutya okuneprotheyini ephezulu kunye neecarbohydrates, ezifana nesonka sengqolowa, iibhanana, amaqanda abilisiweyo, umgubo weprotein, ubisi njalo njalo, malunga nemizuzu engama-30 emva komthambo.

5. Zimbalwa kakhulu iintshukumo ezidityanisiweyo

Xa usenza uqeqesho lwamandla, yeyiphi imithambo ogxila kuyo? Abantu abaninzi banikela ingqalelo kuqeqesho lwemisipha enye, bakhethe iintshukumo ezizimeleyo zokuvuselela, ezinje ngeentaka, ukugoba, ukuqengqeleka kwesisu kunye nezinye iintshukumo, kwaye ungaluhoyi uqeqesho lwezenzo ezihlanganisiweyo.

Ukunyakaza okudibeneyo kunokuqhuba amaqela amaninzi emisipha ukuba aphuhlise kunye ngexesha elinye, ngaloo ndlela kuphuculwe ukusebenza kakuhle kokwakhiwa kwemisipha, ukulungelelanisa ngokufanelekileyo ukuphuhliswa komzimba, kunye nokuvumela ukuba uphucule umphumo woqeqesho jikelele.