Izindlela ezi-3 zokwenza izivivinyo zakho zingabi yize

1. Yidla amaprotheni anele

Kubantu abajima, bonke bayazi ukuthi badinga ukufaka amaprotheni uma befuna imisipha. Abantu abaningi bacabanga ngokunezela nge-protein powder, futhi ngesikhathi sokuzivocavoca umzimba, amaprotheni angenza inyama emafutheni ivele ngokushesha futhi ishise amafutha omzimba.

Kungani abakhi bomzimba abaningi bekhetha ukudla okuneprotheni ephezulu, empeleni, lokhu ukudala imigqa yemisipha ephelele.

2. Faka ama-carbohydrate ngemuva kokuzivocavoca umzimba

Ngaphandle kokuncipha noma ukuqina komzimba, abantu abaningi bazothi uma ufuna ukuba sesimweni esihle, akumele ube nama-carbohydrate amaningi. Yize bonke bazi ukuthi ama-carbohydrate kulula ukwenza abantu bakhuluphale, noma ngabe udlani kakhulu, uzokhuluphala.

Okusanhlamvu kanye nama-carbohydrate anesitashi empilweni nakanjani kuzoba kuhle ekuqeqesheni izicubu zesisu, futhi ngemuva kokuzivocavoca, ungakhetha futhi ukudla ubhatata noma uphuze i-oatmeal, okuyizinqumo ezinhle zombili.

3. Misa ukuhlala phansi okunzima,
Ungazama ukuvivinya umzimba nge-aerobic

Ukushisa amafutha, abantu abaningi bacabanga ukuthi ama-sit-up ayindlela engcono yokukhetha. Abesifazane bangakhetha ukuhlala phansi futhi abesilisa bangakhetha ama-push-up. Eqinisweni, lapho uzivocavoca umzimba, awudingi ukwenza ama-sit-up nsuku zonke, kepha ukuvivinya umzimba ngesivinini esilinganiselayo. Kungenza futhi umugqa wakho wesisu ube ngcono.

Ukuhlala okukodwa akukuhle kangako, futhi kungaba nzima kakhulu ukwenza umugqa ophelele wesisu. Uma ufuna ukushaya ulayini wesisu, nazi izivivinyo ezimbalwa ezilula zawo wonke umuntu, ukuze usheshe ubone isibalo esihle kalula futhi ngaphandle kwengcindezi.

Isenzo 1: Lala ngomhlane uphakamise imilenze

Ama-sit-ups kufanele aqale alungiselelwe ukuhlaliswa. Ngemuva kwalokho, ngomlenze owodwa osekelwayo, omunye umlenze welulelwe ngasekuphakameni. Lapho wenza izivivinyo, zwa amandla esisu, angenza umugqa wesisu uqhubeke kahle, ngizwa ingcindezi esiswini sami.

Isenzo sesibili, gxuma uvule futhi uvale

Ukuvula nokuvala ukweqa nakho kuyizivivinyo ze-aerobic. Lapho udala imigqa yesisu, ulayini womzimba uba ngcono, ukuze ukwazi ukubona umzimba ophelele kakhulu. Izimpumputhe zokuvula nokuvala zilula futhi zisebenziseka kalula, futhi ungathatha isikhathi esifushane ukuqedela ukuvulwa nokuvalwa kokuzivocavoca. Sebenzani ndawonye ukuze ninciphise isisindo ngokushesha.

Lapho wenza ukuzivocavoca umzimba, ungagcini ngokuzivocavoca umzimba kuphela, kepha futhi nokudla. Ukuhlanganisa ukuzivocavoca kanye nokudla ngasikhathi sinye kungenza umzimba wakho ube ngcono. Uma usebenza, uma usenomuzwa wokuthi isisu sakho asikafiki ezingeni eliphelele usesimweni esifanele, ungathola nokuthi kungani umzimba wakho ungcono kusuka kumaphuzu amathathu.