Ungakhula Kanjani Futhi Uklebhule Njengabakhi Bomzimba Oyingcweti-Ingxenye II?
Engxenyeni yokuqala yalolu chungechunge oluyizingxenye ezimbili, sifunda ngokulungisa ama-macros akho nsuku zonke nama-calories nokuthi ungazungezisa kanjani ama-carbs akho ngokushisa okuningi amafutha omzimba. Engxenyeni yesibili neyokugcina, sizofunda ngendlela yokugcina ubungako bemisipha futhi sizuze inani elithe xaxa ekusebenzeni kwakho okunamandla.
Ukulungisa ukuqeqeshwa kwakho
Ngaphambi kokuba siqale ukwenza, kubalulekile ukuthi uqaphele ukuthi ukuzivocavoca umzimba okuvamile noma amasethi aphindaphindiwe ngeke akwenzele iqhinga ngalolu hlelo.
Ake sithole ukuthi ungayichaza kanjani kabusha imiqondo yezempilo nempilo ephelele.
Gcina imithwalo isinda ngokulinganisela. Kumele wenze iphuzu lokuthatha izinzuzo ezinhle zezitolo zakho eziphakeme zemisipha ye-glycogen ekuqaleni kokuzivocavoca komzimba wakho. Ngalokhu, ungacindezela leyo mithwalo esindayo ngokulingene ngokuphindaphinda okumbalwa (amasethi we-6-8 reps). Ungangeza ekuqeqeshweni okuphezulu njengoba ukukhathala kusetha nawe.
Uncamela ukuhlangana okuningi kunokuzivocavoca okuhlangene. Ukuzivocavoca okuhlangene ngokuqoqa inani elikhulu lamaqembu emisipha kwenza umsebenzi ongcono wokuthuthukisa umzimba wakho. Ngaphezu kwalokho, zingcono uma kukhulunywa ngokudala ukukhishwa kwamahomoni ama-anabolic anamandla okukhulisa kokubili ukushisa kwamafutha nokukhula kwemisipha. Ukuzivocavoca okuhlangene okuhlukahlukene njengokucindezela kwebhentshi, ukudonsela phansi, ama-squats, imigqa, imishini ephezulu, nokunye okunjalo. Ngakolunye uhlangothi, ukuzivocavoca okuhlangene okukodwa kufaka phakathi ukuphakama kwe-lateral, izindiza, ama-push-downs, ama-curls emilenze, ama-curls, ukunwetshwa kwemilenze, nokunyakaza okufanayo.
Khawulela ubude bokuzivocavoca kwakho okukhulu. Ngokudla okuncishisiwe kwekhalori, ama-hormone e-catabolic(ezinekhono lokwehla izicubu zemisipha) zikhuphuke njengoba isikhathi sokusebenza kwakho sikhula. Iphuzu ukuthi - kufanele wenze umsebenzi omningi ngesikhathi esincane esikhundleni sokwandisa ivolumu ngokungeza amasethi amaningi. Ngalokhu, kufanele usebenzise amasu afana namaconsi amaconsi, ukuphumula, ama-supersets, ukuqeqeshwa kwabantu, kanye namasethi eqoqo ukwenza ngcono isikhathi sokuphumula phakathi kwamasethi. Ngokwenza lokhu, uzokwazi ukuthuthukisa imetabolism yakho, ushise ama-calories amaningi, futhi uthuthukise isimo sakho ukuze ubekeke kangcono ukushisa ama-calories amaningi amahora angama-24 ngemuva kokuzivocavoca.
Nciphisa izikhathi zakho zokuphumula. Nquma imizuzwana engu-15-30 ngezikhathi zakho zokuphumula phakathi kwezikhathi ezibekiwe ngokwenza umsebenzi omningi wenziwe ngesikhathi esincane. Ngokwenza lokhu, kufanele uphumule amasekhondi angama-45-75 phakathi kwamasethi bese ugcine konke lokho okuqinisa ngamandla ama-sub-sessions asele eseshini sakho sokuqeqesha. Ngaleyo ndlela, uyakwazi ukuthola amandla amakhulu nosayizi oshukumisayo kusenesikhathi.
Shed isisindo ngolaka nge-HIIT cardio. Enye yezindlela ezinhle kakhulu uma kungenjalo izindlela zokunciphisa umehluko phakathi kwama-kilojoule adliwe nokushisiwe ukwenza ukuqeqeshwa okungaphezulu kokuqina (HIIT). Lokhu kusho okuningi kokuhamba ngebhayisikili konke, imizamo yesikhashana enezikhawu zokululama ezinamandla aphansi kakhulu. Kufanele ulandele umsebenzi isilinganiso sokuthola kabusha esingu-1: 3 ngemuva kokufudumala. Ngokuhamba kwesikhathi, kufanele uzame ukufinyelela lapho ufinyelela khona ku-1: 1. Isibonelo, ungenza imizuzwana engama-30 yomsebenzi ophelelisiwe ngemizuzwana engama-30 yokululama okulula kokubamba umoya wakho. Izikhathi zakho zingahlala isikhathi esingangemizuzu engu-20-30.
Ngalokhu, uzobe uhlangabezana nokuthuthuka okukhulu ekusebenzeni kokuzivocavoca umzimba, ukufaneleka komzimba, nokwakheka komzimba. Ngezikhathi eziningi ze-HIIT, uzokwazi ukuthola ama-bumps amahle we-post-workout. Ngaphezu kwalokho, izikhathi ze-anaerobic zizosiza ekuvuseleleni kakhulu imicu esheshayo ukuze ikhule, okuyinto ongeke wayithola nge-cardio esesimeni esikahle.
Ngokulandela lezi zeluleko ezimangazayo, ungazifeza izinhloso zakho zokwakha umzimba, ukuqina, nokuphila kahle ngezindlela eziphephe kakhulu nezisebenza kahle kakhulu. Ukuze uthole inzuzo ethe xaxa ngezikhathi zakho zokwakha umzimba nokusebenza kanzima, ungathenga okungcono kakhulu Ama-SARM UKnjenge Ostarinefuthi I-Nutrabolkusuka kokuthandwa kakhulu emhlabeni Isitolo se-SARM.