Ekugqibeleni uyeka ukuncelisa umzimba wakho kunye "nesidlo sasekuseni" kwaye wenza isigqibo sokugqibela: Ndiqala ukufunda ukususela namhlanje. Oku kuhle! Kodwa ngaba uyazi ukuba kuyimfuneko yokwenza oku ngokufanelekileyo, ngaphandle koko kuya kuba yingozi nje kwizifundo? Indlela yokwenza imidlalo ngokufanelekileyo ekhaya kwaye uya kuxutyushwa kule nqaku.
Imidlalo ayixoleli iimpazamo. Kwaye ngamnye kubo, kungekudala okanye kamva, umzimba wakho uya "kuhlwaywa". Ngoko ke, ukuzithiba nokuzimelela kuyimfuneko nje kule ngxaki! Ngaba uyaziqhelisa kwi-gym, ekhaya okanye kwisitalato - kukho imigaqo eqhelekileyo yokusetyenziswa komzimba.
Musa ukuya kwisisu esingenalutho!
Nangona zikhona iingenelo ekuzama ukuzisebenzisa kwisisu esingenalutho, njengokwazi ukutshisa iikhalori ezingaphezulu, kodwa ukungaphumeleli, kholwa kwam, ngakumbi! Lumkele kakhulu! Iingcaphephe zincoma ukuba ukuba ufuna ukuqeqesha ngaphambi kokutya, yenze oko kusasa, xa umzimba usasebenzisa iindawo zokugcina kwimenyu yokuhlwa. Kodwa kufuneka usebenze ngamandla iminyaka engaphezu kwe-30, kuba umzimba wakho uya kuqala ukusebenzisa izihlunu njengomthombo wamandla. Oku kunokukhokelela ekudambiseni amanzi kunye nokutywaba. Awunakuze ude uqeqeshe.
Khumbula: into yokuqala "eya kuyidla" umzimba wakho phantsi kwengcinezelo yimizimba. Xa usebenza kwisisu esingenalutho, kukho ukuphazamiseka: kubonakala sengathi udibanisa imisipha yakho, kwaye iyancibilika phambi kwamehlo akho. Ngenxa yoko, "uya kuqhuba", uya kukhangeleka, kodwa ungafaki igram yomzimba we-muscle, kunye nezicubu ezinamafutha zikhula kwiindawo ezingalindelekanga. Inyaniso kukuba ngokukhawuleza xa uqala ukukhawulela ukutya, umzimba ufumana isalathiso ukuba kufuneka ugcine ngokukhawuleza izondlo ukuze uphile. Ziziphi izondlo kuwe? Le mafutha! Umzimba uya kusebenzisa ukutya okuncinane kokutya ukuze kuwusebenze kwisisipha se-adipose. Yiyo imeko xa bethetha "ukusuka emanzini." Oku kunzima kakhulu! Ngoko ke, ngexesha lokuzikhandla ngokomzimba, ukuzila ukutya kuvinjelwe!
Umthombo osisiseko somzimba we-muscle ukwanda kwiprotheni. Isilwanyana esilungileyo - inyama, intlanzi, iimveliso zobisi. Kukho iiprotheyini ezikhethekileyo zemidlalo yezemidlalo. Zifanele zichithe ngokukhawuleza emva kwemithwalo - ngoko umzimba uya kuthatha amandla ukusuka ekudleni, kungekhona kuwe.
Ii-carbohydrates nazo "izinto zokwakha" zomzimba wakho. Kodwa i-carbohydrates kuphela ilula! Akunjalo ekwabhaka, iibheke kunye neesekese, kodwa imvelaphi yemvelo. Iintlobo - le nto iyona nto imele ibe kwimenyu yabo bonke abantu abadlala imidlalo ekhaya.
Ungalokothi ukhohlwe malunga nokuzivocavoca!
Ukufudumala kubaluleke kakhulu kwimisipha yakho kunye nemigqa. Kubalulekile ukusabalalisa igazi emzimbeni, ukwenzela ukuba umsebenzi wakho uyakunceda. Xa uzama ukuphazamisa imisipha "ebandayo", ukusebenza kakuhle kuyona. Kwaye kukho ukulimala kakhulu - ukuchithwa kunye nokuhluma. Emva koko, umzimba awulungele ukunyuka, usebenza ungenzi lutho.
Hamba kwindawo, yenza amanyathelo amancinci amancinci, vula iingalo kunye nemilenze yakho, uphawule ukuvula amajoyino, imisipha kunye neeton. Ukufudumala kufuneka kuthathe okungenani imizuzu eyi-15. Xa uvakalelwa kukuba kuqubuka ukukhanya - ungaqalisa uqeqesho.
Phefumula ngokuchanekileyo!
Ukuphefumula kukukhuthaza ukuphumla kwemisipha. Musa ukubamba umoya emaphaphini - umzimba wakho udinga i-oxygen! Ukuphefumula kunamalungu amathathu-inhalation, exhalation kunye nekhefu. Endaweni yokuzama ukutshintsha ukuphefumla kwakho, jonga ngexesha lokuqeqesha. Ngexesha lomthwalo omkhulu, kufuneka uthathe umoya. Kancinci, ukuphefumla kwakho kuya kulinganiswa.
Ungazixhasi
Ungazami ukunqumla phezu kwentloko yakho! Musa ukucinga ukuba umthwalo oniwunikayo kwiimisipha - ngcono. Akunjalo. Isiphumo sichasene ngqo. Umzimba uya kukhathala, igazi liya kuzinzi kunye nezicubu zibi, imithwalo yakho ayiyi kuba yinto yokusetyenziswa. Ukongeza, ubeka umngcipheko wokulimala - kwindawo yokukhathala umzimba ulawulwa kakubi. Ngoko ke, hlalutye ngokucophelela amathuba akho omzimba.
Gcina umkhondo weentlungu
Thelekisa iimvakalelo ngaphambi, ngexesha kunye nangemva kokusebenzisa. Uvakalelwa njani ngokubanzi? Uphi na ubuhlungu, uziva phi ubuthathaka? Hlola iimvakalelo zokuvavanya ukusebenza komsebenzi. Nangona kunjalo, ungayithandi ngokusebenza, ukuze kungabikho nzakalo.
Yiya kwimidlalo rhoqo!
Ukuzivocavoca kufuneka kube rhoqo - mhlawumbi amaxesha amathathu ngeveki, ukuba iimvume zengqesho. Ubude bexesha: engaphantsi kwemizuzu engama-45. Kungcono ukuba nezifundo ezi-2 okanye ezi-3 ngeveki iintsuku ezingama-45 ngosuku ngalunye kuneemitha ezili-10 ngosuku, ezingabangela ukuba kusetshenziswe amandla. Ukusebenza rhoqo komzimba kuphucula ukusetyenziswa kwemithambo yegazi (ingakumbi imida engaphantsi) kwaye kwandisa ubunzima be-muscle. Ukuba wenza yonke into ngokuchanekileyo kwaye rhoqo, utshintsho ekubonakaleni kwakho luyakwenza umonakalo omkhulu, kuba amafutha aya kutshintshwa yimisipha eya kunika umzimba ukukhululeka nokuvisisana.
Yenza oku ngakumbi emoyeni omtsha
Uphando lwase-Australia lubonisa ukuba izinga eliphezulu le-endorphin lifezekiswa xa usebenzisa ngaphandle. Ukongezelela, uya kufumana i-vitamin D engaphezulu kwelanga, elungele amathambo, amazinyo kunye nokukhula kweseli. Imizuzu emihlanu ukuya kweyimi-10 kuphela ngaphandle komhla kuya kunceda ukunciphisa iingxaki zengqondo zonyaka ezifana nokusabalalisa, ukukhathala, ukuxhalaba nokukhungatheka. Akukho gym yesimanje esinama-super-conditioners angakunika oku. Ngoko ukuba unqumle ukwenza imidlalo ngokufanelekileyo iimeko zekhaya akufanele zifake umsebenzi kuphela ekhaya. Phuma ufumane amandla kunye nempilo.