Eyona mithambo kunye nezixhobo ezongezelelekileyo zokunyusa iMisipha

Umxholo

• Ukuzivocavoca ukufumana izihlunu
• Izixhobo zokufumana izihlunu
• Yintoni yokutya ukwakha izihlunu
• Kutheni le nto abanye abantu bethatha ixesha elide ukufumana izihlunu?

Eyona ndlela yokunyusa ubunzima bemisipha ngokukhawuleza kukuzilolonga kunye nokutya ukutya okune-protein.

Ukutya ukutya okufanelekileyo ngexesha elifanelekileyo, ukuphumla kunye nokulala kukwabaluleke kakhulu kwiingcebiso kwabo bafuna ukwandisa ubunzima bemisipha kuba kusebusuku xa kuveliswa iiseli zemisipha emitsha.

Ukuzivocavoca ukufumana izihlunu

Eyona mithambo ilungileyo yokufumana izihlunu ezingaphezulu kukunganyangeki, njengokuphakamisa ubunzima, ukuqeqesha ubunzima, okanye ubugcisa bemfazwe, umzekelo. Kufuneka zenziwe malunga namaxesha ama-4 ukuya kwezi-5 ngeveki, ngokunyuka okuqhubekayo kokuchasana kwabo kunye nokuqina kwabo.

Uqeqesho lobunzima kunye no-Jiu Jitsu yimithambo elungileyo ekhokelela ekwandeni kobunzima bemisipha ngokukhawuleza. Le mithambo kunye nokutya okwaneleyo kuqinisekisa ukwenziwa kwemicu yemisipha engakumbi, enika umsipha onzima kunye nokwanda kobungakanani bayo, ngaphandle kwezinye izibonelelo, eziphucula ukujikeleza komzimba.

Ukuzivocavoca okuncinci ukufumana ubunzima bemisipha yi-aerobic, njengokuqubha kunye ne-aerobics yamanzi, umzekelo. Oku kufanelekile ngakumbi ekunciphiseni ubunzima kwaye hayi ukufumana ubunzima bemisipha. Umqeqeshi ofanelekileyo wokuqina kufuneka akwazi ukubonisa ukuba yeyiphi eyona mithambo ibonakalisiweyo kwimeko nganye.

Izixhobo zokufumana izihlunu

Ukufumana izihlunu ngokukhawuleza, unokutyala imali ekusebenziseni izongezo ezisekwe kwiprotein ezinje nge-BCAA kunye ne-Whey Protein, umzekelo. Kodwa kubaluleke kakhulu ukuthatha ezi zincedisi ngolwazi lukagqirha okanye ugqirha wesondlo kuba ukugqitha kunokuphazamisa ukusebenza kwezintso.

Jonga umzekelo olungileyo wesongezelelo esenziwe ekhaya esinceda ukuphucula iziphumo zokuzilolonga.

Yintoni yokutya ukwakha izihlunu

Nabani na ofuna ukufumana izihlunu ezingaphezulu kufuneka atye inani elifanelekileyo leprotein mihla le, njengoko zifana neebhloko zokwakha izihlunu. Eminye imizekelo yoku kutya kukutya, amaqanda kunye netshizi. Jonga eminye imizekelo ngokunqakraza apha.

Kuyacetyiswa ukuba kutyiwe malunga ne-2g yeprotein nganye ngekhilogram yesisindo somzimba. Umzekelo: ukuba umntu unobunzima obungama-70 kg, kufuneka afake malunga ne-100 g yeprotheni mihla le ukunyusa ubunzima bomzimba wakhe, nokuba kukutya okanye kusetyenziswa izongezo.

Jonga iingcebiso ezivela kwisazi sezondlo uTatiana Zanin ukwazi ukuba ungatya ntoni ngaphambili, ngexesha nasemva kokusebenza kwakho ukwandisa izihlunu:

Kutheni le nto abanye abantu bethatha ixesha elide ukufumana izihlunu?

Abanye abantu bakuthola kulula ukufumana ubunzima bemisipha kunabanye. Oku kungenxa ye-biotype yomntu, eluhlobo lomzimba analo, olwahluka ngokolunye uhlanga.

Umzekelo, ezinye zibhityile kwaye amathambo abonakala ngokulula, amanye omelele, ngaphandle kokuzilolonga, ngelixa amanye etyebile, enemisipha encinci kunye namafutha aqokelelweyo. Ke, abo bomelele ngokwendalo kunokwenzeka ukuba bafumane ubunzima bemisipha kunabo ngokwemvelo babhityile.

Ngaphandle kwale yantlukwano, wonke umntu unokufumana izihlunu ezingaphezulu. Ukwenza oku, yenza nje umthambo olungileyo kunye nokutya okunotye kwiprotein.