Ngokuqhelekileyo, ukuziva udiniwe okanye uswele amandla emva kokuzilolonga ngokungqongqo okanye ezinye izinto ezixakekileyo ezingokwasemzimbeni akuyonto ixhalabisayo. Nangona kunjalo, ukuba uhlala ukhalaza ngokuphefumla okanye ukungabi namandla emva kokwenza imisebenzi yakho yemihla ngemihla, kubalulekile ukuba uthathe inyathelo ngokukhawuleza. Ukuphila ubomi bokungaphumli, uxinzelelo oluninzi kunye nolunye ukhetho olungenampilo olunjalo lunokuba ngunobangela.
Nazi iindlela onokunyusa ngazo amandla kunye namandla
1. Musa ukutsiba isidlo sakusasa
Qinisekisa ukuba uqala usuku lwakho kwinqaku eliphilileyo. Isidlo sakusasa sesona sidlo sibalulekileyo sosuku kwaye ukuze uphucule imetabolism yomzimba wakho, kungcono ukuba ungatsibi esi sidlo. Ukuba kunokwenzeka, yenza ukutya oat okanye isonka sengqolowa kunye namaqanda inxalenye yesidlo sakho sakusasa. Ngamanye amaxesha, unokuphinda uphathe ibhotolo ye-peanut njengoko inceda ukonyusa ukutya kweekhalori 'ezilungileyo' kwaye inokonyusa kakhulu amandla akho.
2.Hlala umanzi
Ukuba uhlala uzibona uphantsi kwamandla, gxeka oko kukuphelelwa ngamanzi emzimbeni. Kubalulekile ke ngoko ukuba ukwandise ukungenwa kolwelo kunye sela amanzi ngamaxesha aqhelekileyo. Ukongeza, ukusela iglasi enye juice beetroot yonke imihla kwisidlo sakusasa esaziwa ngokusebenza imimangaliso. IBeetroot ilayishwe isixa esihle senitrate esinokunceda ukonyusa amandla kwaye ikuncede ukuba udlule imini njengempepho.
Ukusela amanzi ashushu kusasa yindlela esebenzayo yokuncedisa ukunyusa imetabolism yakho kunye nokuphucula ukugaya.
3. Yenza indlela ye-magnesium
Ukuba ukwimidlalo okanye kulo naluphi na uhlobo lomsebenzi womzimba, kubalulekile ukuba wenze i-magnesium ibe yinxalenye yokutya kwakho kwemihla ngemihla. I-Magnesium inceda ukuguqula i-glucose ibe amandla, ikunika ukomelela kwangoko. Imifuno enamagqabi, amandongomane, imbewu, intlanzi, iimbotyi zesoya, iavokhado, iibhanana kunye netshokolethi emnyama yimithombo emihle ye-magnesium.
4. Bandakanya i-carbs kwisidlo sakho
Ukutya okutyebileyo kwiicarbohydrates ezifana nebhatata, isonka esimdaka, njl.njl, kunika umzimba wakho istatshi kunye neswekile, nto leyo inceda ukunika amandla kunye nokwandisa amandla. Ukongeza, ii-carbs ezintsonkothileyo ezikhoyo kukutya okunje ngesonka, ipasta kunye nerayisi, ngokungafaniyo ne-carbs elula, kukunceda uzive unamandla kwaye ugcwele imini yonke. Oko kutya kubonelela ngomthombo wamandla ngoko nangoko osetyenziswa njengamafutha ngumzimba wakho.
Qinisekisa ukuba utya iziqhamo ezitsha, amandongomane, kunye neoats njengoko zinceda ukugcina amanqanaba eswekile yegazi phantsi kwetshekhi, ukunceda ukwehlisa i-cholesterol yakho.
5. Zilolonge rhoqo
Ukuzivocavoca rhoqo kunokunceda ukwandisa ukuxhathisa komzimba wakho ngokoyisa ukudinwa kwaye kukunceda uhlale usempilweni.
1. Kwanemithambo ethambileyo efana nokubaleka, ukuhamba okanye ukuqubha imizuzu embalwa yonke imihla kunokukwenza womelele. Ukubaleka okanye ukukhwela ibhayisekile endulini kuyindlela entle yokutshisa iikhalori kunye nokwandisa kunye namandla ngaxeshanye. Ukuba ukhetha ukusebenza ngaphakathi, unokubaleka kwi-treadmill okanye ubaleke nje endaweni. Ukuqubha, kwelinye icala, kuyisihlunu esilungileyo kunye nomthambo wokwakha amandla njengoko amanzi enika ukuxhathisa, oko kwenza izihlunu zisebenze nzima. Ukuthatha i-yoga yemihla ngemihla okanye iklasi yomdaniso kunokunceda.
2. Bandakanya ubuncinci besiqingatha seyure samandla okanye ukuqeqeshwa kwezihlunu kwinkqubo yakho yeveki yokujima. Ekuhambeni kwexesha, unokwandisa kancinci ixesha. Ukwenza oku kuya kufuneka usebenzise izixhobo ezikhethekileyo ezinje ngezipaki zobunzima, iintsimbi ezinobunzima okanye iidumbbells.
3. Ngaphandle kwe-cardio, imithambo efana nokutsiba, i-burpees, ukutsiba i-squat kunye nokutsiba imiphunga iphucula amandla akho entliziyo, ngaloo ndlela inceda ukonyusa amandla kunye nokusebenza.
Uyenza njani i-Jump Squats
a. Yima iinyawo zakho zibe ububanzi bamagxa.b. Qala ngokwenza i-squat eqhelekileyo, emva koko ubandakanye undoqo wakho kwaye utsibe phezulu kangangoko unako. Zama ukugcina iinyawo zakho kunye ngelixa usemoyeni.
c. Xa ufika, yehlisa umzimba wakho ubuyele kwindawo ye-squat ukugqiba i-rep enye. Umhlaba ngokulula kangangoko.
Uyenza njani iLunges
a. Gcina umzimba wakho ongasentla uthe tye, kunye namagxa akho.b. Unokukhetha inqaku oza kulijonga phambi kwakho kwaye ubandakanye undoqo wakho.
c. Hambisa umlenze wasekunene ngasemva uze emva koko ushiye, ngelixa uthoba isinqe sakho de amadolo omabini agobe malunga ne-90-degree angle. Phinda okufanayo kunye nomnye umlenze.
Uyenza njani iBurpee
a. Gxuma phantsi kwaye ubeke izandla zakho phantsi phambi kwakho, ngaphandle kweenyawo zakho.b. Tsibela iinyawo zakho zombini ngasemva kangangokuba ngoku ukwindawo yeplanga.
c. Yehla kwi-push-up, uqinisekise ukuba isifuba sakho sichukumisa umgangatho. Endaweni yoko ungaguqa ngamadolo.
d. Tyhila phezulu ukubuyela kwindawo yeplanga
e. Tsibela iinyawo ngasemva ukuya ezandleni zakho.
f. Gxumela emoyeni ngokuqhushumbayo, ufike kwiingalo zakho ngqo phezulu.
3. Qinisekisa ukuba uyafudumala, wolule kwaye uphumle ngokwaneleyo ngaphambi kokuba uqalise iseshoni yokuzivocavoca ngamandla ukukhusela nayiphi na imisipha okanye umonakalo.
4. Ukuba akukho nto, qiniseka ukuba ubuncinane udlala umdlalo owuthandayo imizuzu embalwa yonke imihla. Imidlalo efana nebhola ekhatywayo, ibhola yomnyazi kunye neminye imidlalo yokubaleka, inceda ukuqinisa imisipha, iqinisekisa ukuba ioksijini ifikelela kuzo zonke iindawo zomzimba wakho, ngaloo ndlela inceda ukonyusa amandla.
4. Ukuphumla emva kokuzilolonga okunzulu nako kubaluleke kakhulu.
5. Kwaye yintoni engcono kunokucamngca imizuzu embalwa ukunceda umzimba wakho uphole.
6. Lala kamnandi ebusuku
Umzimba wakho udinga ixesha lokubuyela umva ekupheleni kosuku. Kubalulekile ke ngoko ukuba ubambe ubuncinane iiyure ezisi-7-8 zokulala yonke imihla ukuze uphucule ukusebenza kwakho kwengqondo nomzimba. Ukuba unengxaki yokulala ebusuku, chitha imizuzu embalwa ulamla okanye wenze i-yoga. Oku kuya kunceda ukubetha uxinzelelo kunye nokudinwa kwengqondo.
Nangona kunjalo, ukulala kanye emva kwesidlo esinzima kunokukhokelela ekuqokeleleni kwamafutha emzimbeni wakho. Ngoko ke kubalulekile ukuba ugcine umsantsa ubuncinane iyure phakathi kwesidlo sakho sangokuhlwa kunye nokulala. Ukuhamba ngokukhawuleza emva kwesidlo sakho sangokuhlwa yeyona ndlela yokuphucula imetabolism kunye nokuphucula ukugaya.
7. Yitya ngobulumko
Ukwandisa amandla; Kubalulekile ukuba ugxile kwinto oyityayo kwaye nokuba ukutya okutyayo kuya kukunceda kusini na. Ukongeza, ukuqinisekisa unikezelo lwamandla oluqhubekayo emzimbeni wakho, kungcono ukwaphule izidlo zakho zibe ngamanqanaba amahlanu amancinci anokuthi asetyenziswe ngexesha lekhefu eliqhelekileyo.
8. Yiya lula kwityuwa
Xa ubila okanye usenza umthambo ngamandla, umzimba wakho ulahlekelwa yityuwa eninzi xa ubila. Kubalulekile ke ngoko ukuba ugcine ujonge ityuwa yakho njengoko ungafuni ukuba amanqanaba akho esodium ehle ngequbuliso. Ukuthathwa kwetyuwa ephantsi kunokubangela ukungalingani kwe-electrolyte, kubangele ukuba nesiyezi, ngaloo ndlela kunciphise amandla akho. Khumbula ukuba isincomo semihla ngemihla se-sodium intake yi-2300-2400 mg. Suka kukutya okunje ngeetshiphusi, ukutya okukhawulezayo, isuphu enkonkxiweyo kunye nelungisiweyo, inyama etyiwayo, ukutya okufakwe emkhenkceni, nantoni na enokwenziwa okanye ipakishwe.
Ukutya okutyebileyo kwivithamin C, iiproteni, kunye nentsimbi kunceda ukwandisa amandla, ukuphucula amajoni akho omzimba, kunye nokulungisa izihlunu kunye nezicubu zomzimba wakho. Iorenji, kiwis, iilamuni, limes, cranberries, apile, guavas, grapefruits, iidiliya, isipinatshi, kale, bell pepper, iitumato, broccoli, cauliflower, Brussels ahluma, gooseberry, chives, basil, kunye thyme zonke zityebile imithombo vitamin C. Ngelixa intlanzi, iinkukhu, amaqanda, ubisi, itshizi, iimbotyi, kunye namandongomane zizityebi kwiprotheyini, ubisi, itshizi, iyogathi, imifuno enamagqabi aluhlaza kunye nesardadi zinceda ukwandisa amanqanaba e-iron kunye ne-calcium emzimbeni wakho.
Naku okunye ukutya okunokunceda ukonyusa amandla:
Ipeanut butter
Oku kutyebile kwi-omega-3 fatty acids, ethi yona incede ukukhuthaza intliziyo enempilo kunye nengqondo. Njengoko oku kutya kunomxholo wekhalori ephezulu, kuthatha ixesha elide ukugaya, ngaloo ndlela kukunceda uhlale ugcwele kwaye wanelisekile ixesha elide.Iibhanana
Iibhanana zingumthombo ofanelekileyo wamandla njengoko zithwele inani lezondlo. Kungcono ukuba ne-banana smoothie okanye i-milkshake emva kweseshoni yokuzivocavoca enzima. Ukongeza, iibhanana zikwanceda ukukhutshwa kwe-dopamine, imichiza eyakha ugxininiso kunye nokugxila, kukunceda ekusebenzeni kwakho.IQuinoa
Isityebi kwii-amino acids, iivithamini, ifayibha, kunye neeminerali, le super-grain ibonelela ngokuphindwe kabini ukulunga kunezinye iinkozo. Isitya sequinoa sanele ukukubonelela ngedosi ekhawulezileyo yamandla ngokwaneleyo ukukunceda ukuba udlule usuku.Iimbotyi zesoya
Le yenye yemithombo etyebileyo yeeproteni zezityalo ezikwaphezulu kwifiber enganyibilikiyo, iivithamini, kunye neeminerali. Qinisekisa ukuba uyongeza kwisidlo sakho semihla ngemihla ukwandisa amandla emisipha kunye nokwandisa amandla.Amaqanda
Amaqanda ngumthombo omkhulu weeprotheyini kunye nezinye izondlo ezifana neevithamini, iiminerali, kunye ne-antioxidants. Iqanda elinye elibilisiwe liqulethe iigram ezintandathu zeprotheyini, ezenza malunga ne-11 ekhulwini leprotheyini yemihla ngemihla efunekayo kumntu oqhelekileyo. Abancedi kuphela ukuba uhlale unelisekile ixesha elide kodwa banokunceda ukugcina ukudinwa kude.Jonga ubunzima bakho
1. Zama ukugcina ubunzima bakho obufanelekileyo ngokuqwalasela ubude bakho kunye nokwakheka komzimba.
2. Ukuba ungaphantsi kobunzima bomzimba wakho, dibana nogqirha okanye ingcali yezondlo ukuze ikuncede.
3. Ngokufanayo, ukuba utyebe kakhulu, ncama zonke izinto ongazikhethayo kwaye wenze ngoko nangoko.
4. Ukuze ugcine inqanaba elisezantsi lokomelela, zama ukuzilolonga kangangemizuzu engama-30 ubuncinane iintsuku ezintlanu ngeveki.
5. Kubalulekile ukuba unganiki ukuba awuboni naziphi na iziphumo njengoko ukwakhiwa kwe-stamina kuthatha ixesha.
6. Ukuba awungomntu owenza umthambo, ungabhalisela iZumba, i-aerobics okanye naziphi na iiklasi ezilolo hlobo zolonwabo.
