Uyenza njani into yokuba ukukhwabanisa kucocekile kwaye kungcolile

Umxholo

• Uyenza njani
• 1. Ukucoca ukukhwabanisa
• 2. Ukubhuqa okungcolileyo
• Ukusasaza kunye nokusika

Ukubhukuqa yinkqubo esetyenziswa ngabantu abaninzi abathatha inxaxheba kukhuphiswano lokwakha umzimba kunye neembaleki ezikwinqanaba eliphezulu kwaye iinjongo zazo kukutyeba ukuze kuveliswe ubunzima bemisipha, kuthathelwa ingqalelo isigaba sokuqala sehypertrophy. Njengomphumo wokuzuza ubunzima, kukho isidingo, ke, sokulahla kunye nokuguqula ubunzima obugqithileyo obufunyenwe kwizihlunu, eli xesha libizwa ngokuba kukusika. Ke, ukubhukuqa kunye nokusika zizicwangciso ezinjongo zazo iphambili kukufumana ubunzima, ngenxa yokufumana izihlunu, kunye nokulahleka kwamafutha.

Nangona ukukhwabanisa kwenziwa ngakumbi ngabakhi bomzimba ngeyona njongo iphambili yokufumana ubunzima bemisipha kunye nencazelo enkulu, inokwenziwa ngabantu abaya ejimini kwaye abafuna i-hypertrophy, kwaye kuyacetyiswa ukuba balandele isikhokelo sengcali yesondlo ukuze isicwangciso sokutya sanele, kunye nomhlohli ukuze uqeqesho lwenziwe ngokwenjongo kwaye ukuze inzuzo yamafutha ingabi phezulu kakhulu ngexesha lokuqunjelwa.

Uyenza njani

Ukuqhuqha kudla ngokwenziwa kwifayile ye- Ixesha langaphandle okhuphiswano, oko kukuthi, xa abakhi bomzimba bengekho kukhuphiswano lonyaka kwaye, ngenxa yoko, banokufumana ubunzima ngaphandle kokukhathazeka. Ke, ukuze ukubhuqa kwenziwe ngokufanelekileyo kwaye ukuzuza ubunzima kwenzeke ngendlela esempilweni, kubalulekile ukuba ulandele isikhokelo esivela kwisazi sezondlo esifana:

• Sebenzisa iikhalori ezininzi ngaphezu kokuchitha, kuba eyona njongo iphambili kukufumana ubunzima, ke kuyacetyiswa ukuba kulandelwe ukutya okunekhalori ephezulu, kunye nokusetyenziswa okuthe kratya kwee-carbohydrate, iiproteni kunye namafutha asempilweni.
• Ukubhukuqa ixesha eliboniswe yingcali yezondlo, Kungenxa yokuba ukuba kusetyenziswa ixesha elincinci okanye elingaphezulu kunelo libonisiweyo, akunakubakho nzuzo yemisipha oyifunayo emva kwexesha lokusika;
• Ukuqhuba uqeqesho phantsi kwesikhokelo sobuchwephesha bezemfundo yezempilo, ekufuneka ibonise uqeqesho ngokwenjongo yomntu kunye nexesha ahamba ngalo, eliqhelekileyo libonakaliswe ngeli xesha ukufezekiswa kwezinto ezinamandla zomzimba, ezinje nge-HIIT, umzekelo, malunga nemizuzu eli-15.

Kuqhelekile ukuba njengoko kufunyenwe ubunzima, kukwakho nokwanda kwenani lamafutha emzimbeni, kwaye ke, ukuhambelana nesondlo kunye noqeqesho lomzimba kubalulekile ekuqinisekiseni ukuba inzuzo yamafutha incinci ngeli xesha kunye nexesha lokusika ukuze lisebenze ngakumbi.

Zimbini iindlela zokukhwabanisa ekufuneka zixoxwe kunye nomhlohli kunye nesondlo, ezizezi:

1. Ukucoca ukukhwabanisa

Ukucoceka ukubhukuda yenye yezinto umntu azikhathaze ngayo ngento ayisebenzisayo, enika ukuthanda ukutya okusempilweni kunye nokusebenza, nangona inani leekhalori ezifakiweyo likhulu kunaleyo ayiqhelileyo okanye echithwa mihla le. Kolu hlobo lokukhwabanisa kubalulekile ukulandela isondlo, kuba ngale ndlela kunokwenzeka ukuba isicwangciso sokutya siboniswe ngokweempawu kunye nenjongo yomntu, ukongeza kwinto yokuba inzuzo yamafutha isezantsi.

Ukongeza, ingcali yezesondlo ingabonisa ukusetyenziswa kwezongezelelo zokutya okanye amayeza umntu anokuwasebenzisa ukwenza ukubanakho kunye nokuthanda inqanaba elilandelayo le-hypertrophy, elisikayo. Kolu hlobo lokubhabha inzuzo yesisindo semisipha yenzeka ngendlela esempilweni kwaye ngokuthe chu kwaye ngokuthe ngcembe, nangona kunjalo ukutya kuncitshisiwe kwaye kunokuba kubiza kakhulu.

2. Ukubhuqa okungcolileyo

Kwi-bulking emdaka akukho nkxalabo ininzi kwinto egqitywa imihla ngemihla, kunye nokusetyenziswa kakhulu kwee-carbohydrate kunye namafutha angenampilo, okukhokelela ekunyukeni kungekuphela kobunzima kodwa nakwamafutha.

Nangona ingenampilo kwaye inkqubo yokusika ihamba kancinci, inzuzo kubunzima bemisipha iyakhawuleza, kwaye esi sicwangciso sisetyenziswa ngakumbi ziimbaleki.

Ukusasaza kunye nokusika

Ukubhukuqa kungqinelana nenkqubo eyandulela ukusika, Oko kukuthi, ngexesha lokuqunjelwa komntu umntu utya iikhalori ezininzi kunaleyo ayichithayo, kuba injongo kukufumana ubunzima bokuvelisa ubunzima bemisipha, kwaye, xa efikelela usukelo, uqhubela phambili ixesha lokusika, elihambelana nexesha apho ukutya kuthintelwe ngakumbi kwaye umsebenzi womzimba unamandla ngakumbi ngenjongo yokulahlekelwa ngamanqatha kunye nokufumana inkcazo yemisipha.

Ukusasaza kunye nokusika zizicwangciso ezamkelweyo kunye kwaye kufuneka zenziwe phantsi kwesikhokelo sesondlo ukuze bafumane izibonelelo ezilindelekileyo, eziyinzuzo kumandla emisipha, i-hypertrophy kunye nokutsha kwamafutha. Ukongeza, ukubhuqa kunye nokusika kunokwenzeka ukuba ufumane i-vascularity enkulu, exabisekileyo kukhuphiswano lokwakha umzimba, kunye nokuqina okuphezulu kwe-GH ejikeleza egazini, eyi-hormone yokukhula kwaye ikwahambelana nokufumana ubunzima bemisipha.

Qonda ukuba yintoni ukusika kwaye kwenziwa njani.