Yomelele ibhityi entsha! Iimantra zanamhlanje zempilo zicebisa ukuba ukuba sempilweni, ukomelela kunye nokonwaba kuyodlula lee imfuneko yokujonga ngendlela ethile. Logama nje usempilweni, kwaye nomzimba wakho usebenza ngokugqibeleleyo, yiyo yonke loo nto. Ngelixa ukutyeba kakhulu ngenxa yokhetho olubi lwendlela yokuphila ngokucacileyo ngu-hayi-hayi, mhlawumbi kufuneka siyeke ukugxila kwindlela esikhangeleka ngayo, kwaye siqale ukugxila kwindlela esiziva sinamandla ngayo. Nazi iingcebiso zokwandisa amandla omzimba.
Yenza imithambo yobunzima bomzimba yonke imihla ekhaya kangangemizuzu engama-20 ubuncinane
Ukusebenzisa umzimba wakho kuphela yeyona ndlela ilungileyo kunye neyona ndlela ifanelekileyo yokunyusa amandla omzimba. Kukho i-gamut yemithambo yomzimba onokuthi uyithathele ingqalelo - i-push-ups, i-chin-ups, imiphunga, i-squats, i-squats yokutsiba, i-crunches njalo njalo. Ayisiyonto ilula ukuyenza kuphela, umzimba wakho ufunda ukuzisebenzisa ngokufanelekileyo.
Fumana ukutya okuneprotheyini eninzi
Ukwakha amandla, kubalulekile ukuphakamisa ubunzima bomzimba womzimba. Koku kutya okuneprotheyini eninzi kuyimfuneko, kunye nenani elifanelekileyo lamafutha alungileyo (i-omega 3 fatty acids) kunye ne-carbohydrate enzima ephoswe kuyo. Amaqanda, isalmon, inyama ebhityileyo, iyogathi, iimbotyi kunye neembotyi, amandongomane kunye nembewu kunye netofu zonke. imithombo emangalisayo yeprotheyini. Kwakhona ukongeza oku kutya kunye nenxalenye encinci yeenkozo (i-oatmeal kunye nerayisi emdaka zikhetho ezilungileyo) ngosuku, kunye nesitya seziqhamo kunye nemifuno.
Fumana uqeqesho lobunzima kathathu ngeveki
Abasetyhini bamiselwe ukuba bakholelwe ukuba abanako ukuphakamisa iintsimbi ezinzima! Nangona kunjalo, baqhele ukuphakamisa yonke into ukusuka kubantwana abancinci ukuya kwiingxowa ezinzima zokuthenga, ngoko ke le thiyori ayibambeli kakuhle! Uqeqesho oluthe gqolo lobunzima lunokunceda ukonyusa amandla- ii-deadlifts, ii-kettlebells, ii-barbells zezinye zezixhobo onokuzisebenzisa. Fumana umqeqeshi, ukuqala, ukuze ungazilimazi kwasekuqaleni. Nje ukuba ukhululeke, qala ukwandisa ubunzima kwaye ubukele amandla akho ekhula!
Gxininisa kubomi obulungeleleneyo
Ukuphumla nokulala kuphantsi, kodwa umzimba wakho udinga iiyure ezisibhozo zawo ukuze uhlaziyeke ukuze ungadinwa. Lawula umjikelo wakho wokulala ngokulala kwangoko, kwaye uvuke kwangethuba. Susa ukutshaya kunye notywala; ezi zizithintelo ezinzulu ekwakheni amandla njengoko zitsala nje umzimba wakho phantsi. Sela ubuncinane iiglasi zamanzi ezili-10 ngosuku. Qala ukudlala umdlalo, zikhuthalele ujikeleze indlu kwaye ucamngce ukuze umelane noxinzelelo!
