Indlela yokufumana ubunzima ngaphandle kokufumana isisu

Umxholo

• Ukutya kufanele ukuba njani
• Jonga ukuba zingaphi iiponti ekufuneka uzisebenzisile usebenzisa le ikhalityhuleyitha ilandelayo:
• Nini ukusebenzisa izongezo
• Yeyiphi eyona mithambo ilungileyo

Kulabo bafuna ukubeka ubunzima ngaphandle kokufumana isisu, imfihlo kukufumana ubunzima ngokufumana ubunzima bemisipha. Ngenxa yoku, kubalulekile ukwenza imithambo yomzimba ebangela umzamo omkhulu kunye nokunxiba izihlunu, ezinje ngoqeqesho lobunzima kunye ne-crossfit, ukongeza kukutya okunotyebileyo kwiiproteni, njengenyama namaqanda.

Ukongeza, kwezinye iimeko kunokuba yimfuneko ukusebenzisa izongezo zeproteni ukonyusa ukukhuthaza i-hypertrophy kunye nokukhawulezisa ukubuyiswa kwemisipha emva komzimba.

Ukutya kufanele ukuba njani

Ukuze utyebe ngaphandle kokufumana isisu, ukutya kufuneka kusekwe kukutya kwendalo kunye nokutsha, okunje ngeesiriyeli, iziqhamo kunye nemifuno. Ukongeza, kufuneka ityebile nakwiiprotheyini, njengenyama, amaqanda, intlanzi, inkukhu, itshizi kunye neeyogathi zendalo, kwaye ityebile kwimithombo elungileyo yeoyile efana namandongomane, amandongomane, ioyile yomnquma kunye nembewu. Oku kutya kuya kunceda ukubuyisela ubunzima bemisipha kunye nokwandisa amandla e-hypertrophy.

Elinye inqaku elibalulekileyo kukuphepha ukutya okuneeswekile kunye nomgubo, ezinje ngeekeyiki, isonka esimhlophe, iicookies, iilekese, amashwamshwam kunye neemveliso zorhwebo. Oku kutya kunoxinzelelo oluphezulu lwekhalori kwaye kukhuthaza imveliso yamafutha. Bona imenyu epheleleyo yokufumana ubunzima bemisipha.

Jonga ukuba zingaphi iiponti ekufuneka uzisebenzisile usebenzisa le ikhalityhuleyitha ilandelayo:

Esi sibali-manani asibalungelanga abantwana, abasetyhini abakhulelweyo, abantu abadala kunye neembaleki.

Nini ukusebenzisa izongezo

Izongezo ezityebileyo zeeprotein ezikunceda ufumane ubunzima bemisipha kufuneka zisetyenziswe xa ukutya kwiprotein ngokutya kungonelanga okanye xa kunzima ukufikelela kwinani leprotein ekudleni emini, ngakumbi kubantu abachitha ixesha elininzi ngaphandle. .

Ukongeza kwizongezo zeprotein, izongezo ezinje nge-creatine, i-BCAA kunye ne-caffeine nazo zinokusetyenziswa, ezenza ukuba ukulungele ngakumbi uqeqesho kunye nokonyusa ugcino lwamandla kwiimisipha zakho. Jonga izongezo ezili-10 zokufumana ubunzima.

Yeyiphi eyona mithambo ilungileyo

Ukuzivocavoca okusemgangathweni ukufumana ubunzima bokwakha umzimba kunye ne-crossfit, njengoko bafuna ukukhuthazwa okugqithiseleyo, apho i-muscle ifuneka ukuba ixhase ubunzima obukhulu kunokuba ihlala ifezekisa. Lo mthwalo ungaphezulu ukhuthaza ukuba imisipha ikhule ukuze ikwazi ukuwenza ngokulula lo msebenzi, kwaye ngale ndlela kufunyenwe i-hypertrophy.

Umsebenzi womzimba ubalulekile ekutholeni ubunzima ngaphandle kokufumana isisu, kwaye kufuneka uqheliselwe malunga neyure e-1, ngokukhethekileyo yonke imihla. Nangona kunjalo, kubalulekile ukuba uphumle usuku okanye ezimbini emva kokusebenza neqela lezihlunu ukuvumela ukubuyela kwimeko efanelekileyo. Jonga eyona mithambo ilungileyo yokufumana ubunzima bemisipha.

Bukela le vidiyo ingezantsi kwaye ubone ezinye iingcebiso ezivela kwisondlo sethu malunga nokuba sempilweni.