Kubathandi bokuqina komzimba, ukwenza isigqibo sokuba babeke phambili ukwehla kobunzima okanye ukuzuza kwemisipha lukhetho oluqhelekileyo nolunzima. Zombini iinjongo ziyafezekiswa kwaye zinokuxhasana ngokufanayo, kodwa eyona nto iphambili ekugxilwe kuyo kufuneka ihambelane neenjongo zakho zobuqu, ukwakheka komzimba kunye nendlela yokuphila. Nasi isikhokelo esibanzi sokukunceda wenze isigqibo esinolwazi.
Ukuncipha kobunzima vs. Ukuzuza kwemisipha
Ukuhla ukusinda
• Injongo:Ukunciphisa ubunzima bomzimba wonke, ngokukodwa ngokunciphisa amafutha omzimba.
• Indlela:Inhlanganisela yokutya kwekhalori kunye nokunyuka komsebenzi womzimba.
• Izibonelelo:Ukuphucula impilo ye-cardiovascular, ukunciphisa umngcipheko wezifo ezingapheliyo, ukushukumiseka okuphuculweyo, kunye nokwanda kwamandla.
Ukuzuza Kwezihlunu
• Injongo:Ukwandisa ubunzima bemisipha kunye namandla.
• Indlela:Indibaniselwano yemithambo yoqeqesho lwamandla kunye nekhalori engaphezulu kokutya kunye nokutya okwaneleyo kweprotheyini.
• Izibonelelo:Ukuphuculwa kwemetabolism, ukubunjwa okungcono komzimba, ukomelela okwandisiweyo, kunye nokusebenza komzimba okuphuculweyo.
Izinto Emaziqwalaselwe
Ukuma koMzimba ngoku
• Ukuba unepesenti ephezulu yamafutha omzimba, ukugxila ekulahlekeni kobunzima kunokuba luncedo ngakumbi ekuqaleni ukuphucula impilo yakho yonke.
• Ukuba ubhityile kodwa awunayo inkcazo yezihlunu, ukubeka phambili ukuzuza kwezihlunu kunokukunceda ukuba ufezekise ithoni kunye nomzimba we-muscular.
Iinjongo Zokufaneleka
• Ngeenjongo zobuhle ezifana nokuba nenkangeleko ebhityileyo nenezihlunu, kunokufuneka utshintshe phakathi kwamaxesha okwehla kobunzima (ukusika) kunye nokunyuka kwezihlunu (ukubhuqa).
• Ngeenjongo ezijoliswe ekusebenzeni, ezifana nokuphucula amandla okanye ukunyamezela, ukuzuza kwemisipha kunokuthatha indawo yokuqala.
Ukuqwalaselwa kweMpilo
• Qwalasela naziphi na iimeko zempilo eziphantsi. Ukunciphisa umzimba kunokuphucula kakhulu iimeko ezifana noxinzelelo lwegazi, isifo sikashukela, kunye nemiba edibeneyo.
• Ukuzuza kwemisipha kunokuphucula impilo ye-metabolic, ukuxinana kwamathambo, kunye nokunciphisa umngcipheko we-sarcopenia (ukulahleka kwemisipha enxulumene neminyaka).
Imibuzo Eqhelekileyo Iyaphendulwa
1. Ngaba ndingalahlekelwa ngumzimba kwaye ndifumane imisipha ngaxeshanye?Ewe, inokwenzeka, ngakumbi kwabaqalayo okanye abantu ababuyela kwimithambo emva kwekhefu elide. Le nkqubo yaziwa ngokuba yi-body recomposition. Ifuna ukutya okunokulinganisela ngononophelo kunye neprogram yokuzivocavoca eyakhiwe kakuhle.
2. Ingakanani iProtheyini endiyidingayo?Ukuzuza kwemisipha, jolise kwi-1.6 ukuya kwi-2.2 grams yeprotheni ngekhilogram yobunzima bomzimba. Ukunciphisa umzimba, ukugcina iprotheyini ephezulu (malunga ne-1.6 grams ngekhilogram) inceda ukugcina ubunzima bemisipha ngelixa i-calorie deficit.
3. Loluphi uhlobo lokuzilolonga ekufanele ndilwenze?
• Ukunciphisa umzimba: Dibanisa umxube we-cardio (njengokubaleka, ukukhwela ibhayisekile, okanye ukuqubha) kunye noqeqesho lwamandla. I-Cardio inceda ukutshisa iikhalori, ngelixa uqeqesho lwamandla lunceda ukugcina ubunzima bemisipha.
• Ukuzuza izihlunu: Gxininisa kwimithambo yoqeqesho lwamandla efana ne-squats, i-deadlifts, i-bench presses, kunye nemiqolo. Umthwalo ogqithisiweyo oqhubela phambili (ukunyusa kancinci kancinci ubunzima okanye ukuxhathisa) ngundoqo.
4.Kubaluleke kangakanani ukutya?Ukutya kubalulekile kuzo zombini iinjongo. Ukunciphisa umzimba, ukusilela kwekhalori kubalulekile. Ukufumana imisipha, i-calorie surplus eneprotheyini eyaneleyo iyafuneka. Ukutya ukutya okunomsoco kunye nokuhlala u-hydrated kubalulekile kwimpilo yonke kunye nokusebenza.
5. Ndiyilandelela njani inkqubela?
• Ngokuncipha: Lawula utshintsho kubunzima bomzimba, imilinganiselo yomzimba, kunye nepesenti yamafutha omzimba.
• Ukuzuza izihlunu: Landela ukuphuculwa kwamandla, imilinganiselo yezihlunu, kunye notshintsho kumzimba.
Ukuqukumbela
Ingaba ukhetha ukugxila ekulahlekeni kwesisindo okanye ukuzuza kwemisipha, isitshixo kukuhambelana kunye nomonde. Qonda umzimba wakho, zibekele usukelo olusengqiqweni, kwaye uhlengahlengise indlela oqhuba ngayo njengoko uqhubeka. Khumbula, inkqubo elungeleleneyo ebandakanya zombini i-cardiovascular and strength training, edityaniswe nokutya okunempilo, ibalulekile kwimpumelelo yexesha elide kulo naluphi na uhambo lokufaneleka.
Ixesha lokuposa: Aug-10-2024