Ngethamsanqa, siphila kuluntu oluguqukayo olufuna ukulingana phakathi kwamadoda nabasetyhini; kodwa ihlabathi lezemidlalo lisaqhwalela ngandlel’ ithile. Andifuni ukuba ukhutyekiswe yinkqubo endizakuyenza, kodwa yinyani ukuba zombini izini zinendima ephawuleka kakhulu kwindawo yokuzivocavoca. Kwimeko yamadoda, abaninzi bathanda ukusebenza nzima kunye nobunzima bokutya i-ego yabo kwaye babe ngowona ubalaseleyo kwigumbi. Ingxaki ifika xa nakuba kunjalo, begxadazela.
Namhlanje sikuxelela iimpazamo ezintlanu eziqhelekileyo ezenziwa ngamadoda xa eziqeqesha.
inkani
Umthambo luhambo, kwaye indawo yokwenza umthambo sisithuthi sokukunceda ukuba ufikelele kwindawo oya kuyo. Ndiqinisekile ukuba uyamazi umntu ocinga ukuba ungcono kuneGPS yemoto yakhe, akunjalo? Ewe, kwenzeka into efanayo kwindawo yokuzivocavoca. Kufuneka uqonde ukuba inkani yakho iyakuthintela ekufikeleleni usukelo. Misela isicwangciso esilungileyo kwaye uzivumele ukuba ukhokelwe.
Ngokunjalo, abasaqalayo bajongana nokuthandabuza rhoqo kunye nezimo zengqondo zokungaqiniseki, into eya kwenza indlela ibe nzima ngakumbi kubo. Ubuncinci, olu hlobo lomntu luya kufezekisa injongo yokugqibela ukuba bazivumela ukuba bakhokelwe ...
Ukuziphatha kokwazi konke yeyona nto ithintela amadoda amaninzi ekufezekiseni iinjongo zawo. Kufuneka baqonde ukuba akulunganga (okanye buthathaka) ukucela uncedo okanye iingcebiso. Ukongezelela, bamele bayamkele into yokuba kusenokubakho izinto abangaziyo ukuba bazenzele ngokwabo. Xa kuziwa kuqeqesho, iGPS yakho ngumqeqeshi olungileyo onamava eminyaka emva kwayo.
Yakha izihlunu ngaphandle kokuqala ulahlekelwe ngamafutha omzimba
Kukho iimeko kunye namatyala. Mntu ngamnye wahluke ngokupheleleyo. Kuya kubakho abafana ababhityileyo abangadingi kulahlekelwa ngamafutha omzimba phambi kokuba bakhe izihlunu, kodwa ukuba utyebe kakhulu kuya kuba kuhle.
Xa sihamba ngezigaba zoxinzelelo, amanqanaba e cortisol thanda ukugcinwa kwamafutha; ke ukuba unestresi kwaye uchitha imini uhleli phantsi, akunakufane unciphise umzimba.
Ukunqongophala kobunzima obubhityileyo kunye nokuba nomthamo omkhulu wamafutha kuthetha ukuba umzimba wakho awuzukuphatha iicarbohydrates kunye nomntu onokwakheka kwemisipha elungileyo. Ubungakanani kunye nenani leeseli ezityebileyo abanazo zenza kube lula ukugcina amanqatha amaninzi. Okokuthi, njengoko ulahlekelwa ngamanqatha, ezo seli zinciphisa ubukhulu bazo, kodwa azipheli; kwaye, xa uthe wandisa amanqatha, uya kwandisa nenani lazo.
Kwinqanaba lokwakha izihlunu, kuyinto eqhelekileyo ukuba amanqatha omzimba anyuke aze ancitshiswe. Ingxaki kukuba ukuba siqala ukutyeba, kuya kuba nzima kakhulu kwixesha elizayo ukunciphisa amanqatha amaninzi. Kuyathakazelisa ukuba uqale uzifumane kwinqanaba elilungileyo lokutyeba.
Bayakha, bayathoba, baze bakhe kwakhona
Ingqondo yokwakha kunye nokunciphisa yinxalenye yokhuphiswano lokwakha umzimba. Ukuba bekungengenxa yokuba uya ejimini, bendinokuthi udlula kwi-yo-yo routine. Sonke siyaqonda ukuba akulunganga ukuzuza kunye nokuncipha, kodwa ngenxa yesizathu esithile siye sajongana nokwakhiwa komzimba. Akukho mntu uyabuza ukuba ezi nkqubo ziyichaphazela njani imizimba yethu. Ngaba kunokwenzeka ukuba uhlale ubhityile kwaye wakhe izihlunu ngaphandle kokutyeba?
Ukwakha izihlunu, kufuneka ube kwi-caloric surplus. Oko kukuthi, kufuneka utye iikhalori ezininzi kwiiyure ezingama-24 kunokuba uqhele ukutshisa. Amandla angaphezulu kwezo khalori kunye nezondlo zisetyenziselwa ukukhula kwemisipha kunye nokomelela.
Iikhalori ezongezelelweyo zithetha ukuba i-protein ye-muscle synthesis yandiswa ngelixa i-protein breakdown iyancipha. Yiloo nto abaninzi ababiza ngokuba "yi-anabolic." Ukuba sitya iikhalori ezininzi kunokuba umzimba ufuna ukwakha isihlunu esitsha, siya kuba namandla agqithisileyo kwaye umzimba uya kugcina loo mandla njengamafutha. Kodwa, amafutha amaninzi omzimba awathethi ukuba u-anabolic ngakumbi.
Ukwandisa ubunzima bemisipha yakho, kufuneka nje udibanise ukunyuka okuncinci kweekhalori phezu kwezinto zokugcina. Ulibale ngezo zinto ziphambeneyo ezenziwa ngabaninzi, abasebenzisa eli nqanaba lokutya ukutya okukhawulezayo okanye okwenziwa ngokugqithiseleyo. Ungoyiki ukulungelelanisa izinto ngokuthe ngcembe njengoko uhamba, kwaye ungabi ngqongqo kakhulu. Ukuba kukho iintsuku xa usebenza kancinci, zivumele ubunewunewu bokutya ngakumbi; kwaye ngokuphambeneyo.
Bacinga njengomakhi womzimba oqeqeshiweyo
Njengokuba wena kunye noqeqesho lwakho luphenjelelwa ngabona bakhi bomzimba babalaseleyo, kunokwenzeka ukuba awunguye omnye wabo. Ukwakhiwa komzimba ngumsebenzi womzimba othatha izinto ngokugqithiseleyo ukuya phezulu, kwaye, njengawo nawuphi na omnye umdlalo, imizamo emikhulu kunye nemibingelelo yenziwa. Umzimba womntu uphantsi kwemida enzima kakhulu.
Ukwakhiwa komzimba kunexesha lokuphumla kunye nexesha lokhuphiswano. Kwi-downs, iimbaleki zikonwabela ukutya iikhalori kwaye zizuze amandla, amandla kunye nobukhulu. Sinokuthi esi sisigaba "somthamo". Kodwa ngaphambi nje kokhuphiswano, yonke into iba ngqongqo kakhulu kwaye «ukusika«. Ukusuka kwelinye icala ukuya kwelinye.
Qaphela ukuba ngokwemfuza awunakumiselwa ukuba ube ngumakhi womzimba olungileyo, okanye mhlawumbi kuya kuba nzima kuwe ukwenza iinkqubo. Kuba ngumsebenzi onzima, lonwabele uhambo.
Bakhulisa i-ego yabo kuqala
Ukuzivocavoca okusisiseko kwayo nayiphi na indoda kwindawo yokwakha umzimba zezi: i-squats, i-deadlifts, kunye ne-bench presses. Ngaba wakha wazibuza ukuba kutheni zigqalwa njengezona zibalulekileyo? Mhlawumbi impembelelo yokuphakamisa ubunzima inento eninzi yokwenza oku. Kumntu ophakamisayo, ezi mithambo zithathu zezona "zisebenzayo" kwaye ziyafana nemidlalo yazo, kodwa kuthekani ngawe?
Ngaphandle kokuba uyi-powerlifter okanye ezo ntshukumo zenziwa ngokuthe ngqo kumdlalo wakho, unokuba nokhetho olungcono loqeqesho. Ukuzivocavoca okudala umgangatho ophezulu wokusebenza kwemisipha kunokuba luncedo ngakumbi ekwakheni imisipha. Ngokomzekelo, ukwenza i-reverse grip bench press kunokubandakanya umsebenzi omningi we-pectoral muscle kunomshicileli we-bench grip ophakathi.
Yeka ukwenza imithambo engakukhuthaziyo kwinkqubela phambili yakho. I-Ego ayikho yonke into ekuqeqesheni.