Ukuze ulahlekelwe isisindo, Yebo, ngifuna kalula futhi masinyane, kodwa ngithanda ukwazi ukuthi ... Nakuba, ngokuyisisekelo, ukwakheka akukona ngokuphelele, ngoba wazi ukuthi kanjani, futhi sonke sazi: ukudla okunomsoco (okungadli kunokuchitha) nokuzivocavoca umzimba. Kodwa inkinga yethu yukuthi sifuna ukubona umphumela ngemuva kwezifundo zokuqala, futhi yena, hayi, akusiyo ngokushesha ukubonakala. Ngaphezu kwalokho, silahlekelwa kalula yiqiniso lokuthi ukuvivinya umzimba kungasiza ekunciphiseni isisindo. Ngakho-ke, namhlanje sizokhuluma ngezivivinyo zokulahlekelwa kwesisindo esisheshayo, noma kunalokho, imithetho yokuzivocavoca okuzoholela ekutholeni imiphumela esheshayo.
Isikhathi sokutadisha?
Umthetho oyinhloko wokusebenza kahle ukukwenza ekuseni. Yebo, ekuseni ubuvila futhi ufuna ukulala, kubanda, kuyinto enengekayo ukuphuma ngaphansi kwengubo efudumele, kodwa yini engingayenza? Ukulungiselela inkathi yebhishi akukaze kuphuze futhi kuhlale kuhambisana. Ukuzivocavoca kwasekuseni kuzokusiza ukwehlukanisa amafutha, okufihla ukuqina kwakho kwe-wasp. Phakathi nobusuku, i-depot ye-glycogen egcinwe esibindi yayisetshenziselwa izinqubo zokutakula, futhi ekuseni, ngaphambi kokudla kwasekuseni futhi igcwalise isitoreji se-carbohydrate, umuntu kufanele asebenze ihora. Khona-ke amafutha azoshiswa, ngoba umzimba ngeke uwuthole eminye imithombo yamandla.
Lokhu akusho ukuthi akufanele wenze umzimba wokuzivocavoca ngokushesha nganoma yisiphi esinye isikhathi, ekuseni nje kuphumelela kakhulu.
Ngemuva kokuqeqeshwa
Ukuphumula ngesidlo sasekuseni okungenani ihora ngemva kwamakilasi. Ngemuva kokuqeqeshwa, amafutha aqhubeka ehlukana ngokuqinile, ungawaphazamisi. Uma ucabanga ukuthi imisipha yakho manje, emva kokuzivocavoca, idinga ukubuyiselwa, yondle ngamaprotheni okwekusasa .
Indlela yokuzijwayeza?
Ukuze uzuze umphumela wokulahlekelwa isisindo, udinga imithwalo yemithwalo ye-cardio kanye namandla. I-Cardio iyindlela ephumelelayo yokuvivinya isisindo esisheshayo, ngoba phakathi nalokhu uhlobo lokuzivocavoca olwenyuka inhliziyo futhi ukuphefumula kuyasheshisa. Futhi lezi zici ezimbili zishisa namafutha adumile.
Ukuqeqeshwa kwamandla kuyadingeka ukuphakamisa ithoni ye-muscle, qinisa izinqamu zomlilo, izingalo, isisu. Umphumela wamandla wokuqeqeshwa uzobonakala kuphela uma ulahla ingxenye yamafutha wezingonyama. Ngakho uma imiphumela engabonakali, ungacindezeli ucingo kathathu isikhathi eside, kungcono ukuqhuma phezulu, bese ubalekela.
Isisu
Isihloko esihlukile sivivinya ukulahlekelwa isisindo ngokushesha kwesisu. Isisu yisona esiyinkimbinkimbi kunazo zonke emzimbeni wesifazane, empeleni le ndawo inesibopho somsebenzi wokubeletha, futhi lapha amafutha atholakala ngokuzala inzalo. Ukuze ulahlekelwe isisindo esiswini, izindleko zakho zamandla kufanele zibe phezulu kakhulu, umzimba awufanele ube nenye indlela kodwa ukhethe amandla kumafutha asesiswini.
Kubuye kunzima ukuthi abesifazane abaningi isimo se-muscle yangaphakathi esiswini sasihlanganisiwe futhi sine-convex. Le nkinga ingaxazululwa kuphela ngaphansi kwe-scalpel yomhlinzeki wezinambuzane epulasitiki. Kodwa kudingekile? Uma uqeqesha futhi udla kahle, ukuzungeza kwesisu kuncishisiwe futhi yilokho kuphela okungenakususwa ngempela ngokushiswa kwamafutha. Ngaphezu kwalokho, amadoda afana kakhulu nezidumbu zezinsikazi (ngaphakathi kwezingubo zokuvuna ezivunyelwe). Ngakho-ke, yenza konke okuxhomeke kuwe, futhi uzothola umphumela owanelisayo.
Inventory
Ukuze ulahlekelwe isisindo esisheshayo ukuzivocavoca okulula, uzodinga nabasizi. Isibonelo: ama-dumbbells, isitolo, i- fitball , i-hoop. Lezi izindlela ezilula futhi ezingabizi kakhulu ngobuhle, okumele kube yi-arsenal yanoma yimuphi owesifazane ozihloniphayo.
Zonke lezi zinto zizosiza ukunikeza umthwalo owengeziwe emisipha futhi kukhuthaze ukudonsa izindawo ezihlukahlukene.
Empeleni, ukulahlekelwa isisindo akuyona inqubo enzima kangaka, kudingekile ukuthi uqaphele lokho okwenzayo okungalungile empilweni. Akukho ukunyakaza okwanele, imisipha iqhubekela phambili ngaphambi komsebenzi noma emva komsebenzi, amafutha amanengi kakhulu - sekuyisikhathi sokucabanga ngokudla kwakho.