Ngenhlanhla, siphila emphakathini oguqukayo ofuna ukulingana phakathi kwabesilisa nabesifazane; kodwa izwe lezemidlalo lisaxhuga ngandlela thize. Angifuni ukuthi uphatheke kabi ngokuhlanganisa engizokwenza, kodwa kuyiqiniso ukuthi bobabili ubulili banendima ephawuleka kakhulu ejimini. Endabeni yamadoda, abaningi bathanda ukusebenza kanzima futhi esindayo ukuze bondle i-ego yabo futhi babe abangcono kakhulu ekamelweni. Inkinga ifika lapho noma kunjalo, zimile.
Namuhla sikutshela amaphutha amahlanu avamile amadoda awenza lapho eziqeqesha.
inkani
Ukuvivinya umzimba kuwuhambo, futhi ijimu iyimoto ezokusiza ukuthi ufinyelele lapho uya khona. Ngiqinisekile ukuthi kukhona omaziyo ocabanga ukuthi ungcono kune-GPS yemoto yakhe, akunjalo? Nokho, kwenzeka okufanayo nasejimini. Kufanele uqonde ukuthi inkani yakho ikuvimbela ukuthi ufinyelele umgomo. Yakha uhlelo oluhle futhi uvumele ukuqondiswa.
Ngokufanayo, abasaqalayo babhekana nokungabaza okungapheli kanye nezimo zengqondo zokungaqiniseki, into ezokwenza indlela ibe nzima nakakhulu kubo. Okungenani, lolu hlobo lomuntu luzofinyelela umgomo wokugcina uma ezivumela ukuqondiswa...
Ukuziphatha kokwazi konke yikho okuvimbela amadoda amaningi ukuthi afinyelele inhloso yawo. Kudingeka baqonde ukuthi akukubi (noma akubuthakathaka) ukucela usizo noma iseluleko. Ngaphezu kwalokho, kufanele bakwamukele ukuthi kungase kube nezinto abangazi ukuthi bazenzele zona. Uma kuziwa ekuqeqeshweni, i-GPS yakho ingumqeqeshi omuhle onolwazi lweminyaka ngemuva kwayo.
Yakha imisipha ngaphandle kokulahlekelwa amafutha omzimba kuqala
Kunamacala namacala. Umuntu ngamunye uhluke ngokuphelele. Kuzoba khona abafana abancane abangadingi ukwehlisa amafutha emzimbeni ngaphambi kokwakha imisipha, kodwa uma ukhuluphele kungaba kuhle.
Lapho sidlula ezigabeni zokucindezeleka, amazinga i-cortisol thanda ukugcinwa kwamafutha; ngakho-ke uma ucindezelekile futhi uchitha usuku uhlezi phansi, ngeke ulahlekelwe isisindo.
Ukuntuleka kwesisindo esithambile nokuba nenani elikhulu lamafutha kusho ukuthi umzimba wakho ngeke uphathe ama-carbohydrate kanye nomuntu onokwakheka okuhle kwemisipha. Ubukhulu nenani lama-fat cells abanawo kwenza kube lula kakhulu ukugcina amafutha engeziwe. Okusho ukuthi, njengoba ulahlekelwa amafutha, lawo maseli anciphisa ubukhulu bawo, kodwa awaqediwe; futhi, lapho wandisa amafutha, nawe ukwandisa isibalo sabo.
Esigabeni sokwakha imisipha, kuvamile ukuba amafutha omzimba ande bese encipha. Inkinga iwukuthi uma siqala ekukhuluphaleni, kuyoba nzima kakhulu esikhathini esizayo ukunciphisa amafutha amaningi. Kuyathakazelisa ukuthi uqale uzithole usezingeni elihle lamafutha.
Bayakha, behlisa, bese bayakha futhi
Umqondo wokwakha nokunciphisa uyingxenye yomncintiswano wokwakha umzimba. Ukube bekungengenxa yokuthi uya ejimini, bengingasho ukuthi wenza i-yo-yo routine. Sonke siyazi ukuthi akukuhle ukuzuza nokuncipha, kodwa ngesizathu esithile siye sakushalazela ukwakhiwa komzimba. Akekho obuza ukuthi lezi zinqubo ziyithonya kanjani imizimba yethu. Kungenzeka yini ukuhlala unciphile futhi wakhe imisipha ngaphandle kokukhuluphala?
Ukuze wakhe imisipha, udinga ukuba ne-caloric surplus. Okusho ukuthi, kufanele udle ama-calories amaningi emahoreni angama-24 kunalokho obuvame ukuwashisa. Amandla engeziwe avela kulawo makhalori nezakhamzimba asetshenziselwa ukukhula kwemisipha namandla.
Ama-calories engeziwe asho ukuthi ukwakheka kwamaprotheni emisipha kuyakhula ngenkathi ukuwohloka kwamaprotheni kuncipha. Yilokhu abaningi abakubiza ngokuthi "ukuba anabolic." Uma sidla ama-calories amaningi kunalokho okudingwa umzimba ukuze kwakhiwe imisipha entsha, sizoba namandla eqile futhi umzimba uzogcina lawo mandla njengamafutha. Kodwa, amafutha amaningi omzimba akusho ukuthi u-anabolic ngaphezulu.
Ukuze ukhulise imisipha yakho, kufanele nje wengeze ukukhuphuka okuncane kwama-calories ngaphezulu kwalawo okugcina. Khohlwa ngalezo zinto ezingasile ezenziwa abaningi, abasizakala ngalesi sigaba ukuze badle ukudla okusheshayo noma okugayiwe kakhulu. Ungesabi ukulungisa izinto kancane kancane njengoba uhamba, futhi ungabi lukhuni kakhulu. Uma kunezinsuku lapho umatasa kancane, zivumele ukunethezeka kokudla kakhulu; futhi ngokuphambene.
Bacabanga njengomakhi womzimba oqeqeshiwe
Njengoba wena nokuqeqeshwa kwakho kuthonywa abakhi bomzimba abahamba phambili, kungenzeka kakhulu ukuthi ungomunye wabo. Ukwakha umzimba kuwumsebenzi womzimba othatha izinto zize zifike phezulu, futhi, njengakunoma yimuphi omunye umdlalo, kwenziwa imizamo emikhulu nokuzidela. Umzimba womuntu ungaphansi kwemingcele eyeqisayo.
Ukwakha umzimba kunesizini engasebenzi kanye nesizini yokuncintisana. Ezimweni ezimbi kakhulu, abasubathi bajabulela ukudla ama-calories futhi bathole amandla, amandla, nosayizi. Singasho ukuthi lesi yisigaba "sevolumu". Kodwa ngaphambi nje komncintiswano, yonke into iba nzima kakhulu futhi «ukusika«. Ukusuka kolunye uhlangothi kuya kolunye.
Qaphela ukuthi ngokwezakhi zofuzo kungenzeka ukuthi awukho ngaphambili ukuba umakhi womzimba omuhle, noma mhlawumbe kuzoba nzima kakhulu kuwe ukwenza izinqubo. Njengoba kuwumsebenzi onzima, jabulela ukugibela.
Bakhuphula i-ego yabo kuqala
Izivivinyo eziyisisekelo zanoma iyiphi indoda endaweni yokwakha umzimba yilezi: ama-squats, ama-deadlift, nokucindezela ibhentshi. Wake wazibuza ukuthi kungani zibhekwa njengezibaluleke kakhulu? Mhlawumbe ithonya lokuphakamisa izinsimbi lihlobene kakhulu nalokhu. Kumuntu ophakamisa isandla, lezi zivivinyo ezintathu "zisebenza" kakhulu futhi zifana nomdlalo wabo, kodwa kuthiwani ngawe?
Ngaphandle uma uyi-powerlifter noma lokho kunyakaza kwenziwa ngokuqondile emdlalweni wakho, ungase ube nezinketho ezingcono zokuqeqesha. Ukuzivocavoca okudala izinga eliphezulu lokusebenza kwemisipha kungase kube usizo ekwakheni imisipha. Isibonelo, ukwenza i-reverse grip bench press kungase kuhlanganise umsebenzi omningi we-pectoral muscle kunomshini wokunyathelisa webhentshi obambayo ovamile.
Yeka ukwenza izivivinyo ezingakuvumisi ekuqhubekeleni phambili kwakho. I-Ego akuyona yonke into ekuqeqesheni.