Iqinile i-skin entsha! Amazwi empilo yanamuhla aphakamisa ukuthi ukufaneleka, amandla kanye nokujabula kusidlula kude isidingo sokubukeka ngendlela ethile. Inqobo nje uma unempilo, futhi umzimba wakho usebenza ngendlela efanele, konke lokho kuyindaba. Nakuba ukukhuluphala ngokweqile ngenxa yendlela yokuphila embi ngokusobala kuwucha, mhlawumbe kufanele siyeke ukugxila endleleni esibukeka ngayo, futhi siqale ukugxila ekutheni sizizwa sinamandla kangakanani. Nawa amathiphu okukhulisa amandla omzimba.
Yenza izivivinyo zomzimba nsuku zonke ekhaya okungenani imizuzu engama-20
Ukusebenzisa umzimba wakho nje kuyindlela engcono kakhulu futhi elula kakhulu yokwandisa amandla omzimba. Kukhona i-gamut yokuzivocavoca umzimba ongayicabangela - ama-push-ups, ama-chin-ups, amaphaphu, ama-squats, ama-jump squats, ama-crunches njalonjalo. Akukhona nje ukuthi lokhu kulula ukukwenza, umzimba wakho nawo ufunda ukuzisebenzisa ngokuphumelelayo.
Thola ukudla okunamaprotheni amaningi
Ukwakha amandla, kubalulekile ukukhulisa imisipha yomzimba. Kulokhu kudla okunamaprotheni amaningi kuyadingeka, okunamafutha amahle (i-omega 3 fatty acids) kanye nama-carbohydrate ayinkimbinkimbi ajikijelwa kuwo. Amaqanda, i-salmon, inyama engenamafutha, iyogathi, imidumba nobhontshisi, amantongomane nembewu kanye ne-tofu konke. imithombo fabulous amaprotheni. Futhi yengeza lokhu kudla ngengxenye encane yezinhlamvu eziphelele (i-oatmeal nelayisi elinsundu yizinketho ezinhle) ngosuku, kanye nesitsha sezithelo nemifino.
Thola ukuqeqeshwa kwesisindo kathathu ngeviki
Abesifazane baye bahlelwa ukuba bakholelwe ukuthi abakwazi ukuphakamisa izinsimbi ezinzima! Kodwa-ke, bajwayele ukuphakamisa yonke into kusukela kwabancane ukuya ezikhwameni zokuthenga ezisindayo, ngakho-ke lo mbono awubambeki kahle! Ukuzivocavoca umzimba njalo kungasiza ekukhuliseni amandla - ama-deadlift, ama-kettlebell, ama-barbell ngezinye zezinto ongazisebenzisa. Thola umqeqeshi, okokuqala, ukuze ungazilimazi ekuqaleni. Uma usukhululekile, qala ukwandisa isisindo futhi ubuke amandla akho ekhula!
Gxila endleleni yokuphila elinganiselayo
Ukuphumula nokulala kulinganiselwe, kodwa umzimba wakho udinga amahora angu-8 ukuze uvuseleleke ukuze ungakukhathaleli. Lawula umjikelezo wakho wokulala ngokusheshe ulale, futhi uvuke ekuseni kakhulu. Susa ugwayi notshwala; lezi yizithiyo ezinkulu ekwakheni amandla njengoba zidonsa umzimba wakho phansi. Phuza okungenani izingilazi zamanzi eziyi-10 ngosuku. Qala ukudlala umdlalo, khuthala endlini futhi uzindle ukuze ubhekane nengcindezi!
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