Abanye besifazane bakhathazeka ngokuthi ukuhamba kuzobapha izixuku ezinkulu zethole abazifunayo. Abanye abantu bathemba ukuthi bazokwakha imisipha emikhulu yomlenze ekuhambeni .
Ukuhamba kufanele kukhiqize imizimba emide, imizimba emide futhi ithoni imizimba osenayo kakade kunokukhiqiza imisipha enamandla. Umgqugquzeli womzimba uHugo Rivera uqinisekisa ukuthi abahambahambayo bangase babone ukunyuka okuncane komkhulu wabo wezinyane, ngokugcizelela kancane .
Uthi uzodingeka ube ngumuntu ohlukile ozofuzo oluphilayo ukuze abe nokukhula okuphawulekayo emisipha yakho yamathole ekuhambeni, ikakhulukazi kwabesifazane. Ama-bodybuilders awanakutholi ukukhula kwethole kusuka ekuhambeni nje. Basebenzisa izinhlelo ezithile zokuzivocavoca nokudla okuqinile ukuze bathole leyo miphumela.
Ingabe Uthole Amakhola Aphezulu Ekuhambeni?
Uma ucabanga ukuthi amathole akho amakhulu, lokho kuyiqiniso lomzimba wakho. Ingabe ulinganise ngaphambi kokuba uqale ukuhamba? Noma, yilokho okubonayo esibukweni uma uzibuka wena?
Noma iyiphi imisipha iyoba mkhulu ngemva kokuzivocavoca. I-muscle ivuvukala ngesikhathi sokuzivocavoca njengoba ithola amandla amaningi egazi nge-oksijeni avela kumaseli abomvu futhi isuse ama-production of energy. Bheka amathole akho okokuqala ekuseni kunokuba uhambe uhambo olude.
U-Rivera uthi ukuma kwamathole akho kuhle kakhulu ekuzalweni. Uzalelwa ngemilenze emide noma emifushane, futhi imisipha yamathole ibeke phezulu noma ephansi.
Ukugwema amagquma noma izitebhisi kunganciphisa ukuvuthwa okunamandla, okwesikhashana okungaholela ekwakheni imisipha yakho.
Kungenzeka ukuthi i-Fat, hhayi iMiscle Yenkomo Ngaphansi
Ubuningi ngokuvamile buvela emafutheni aphezu kwesisindo, hhayi imisipha. Izambatho zakho zifanele kanjani kusukela uqale uhlelo lokuzivocavoca?
Ingabe uthola noma ulahlekelwa amasentimitha ku-waistband yakho? Abantu bangezela amafutha engeziwe emzimbeni wonke lapho beba nesisindo, ngisho nasezindaweni ongazilindele. Isibonelo, izindandatho zakho kanye ne-watchband kufanelekile kahle uma uthola isisindo futhi ukhululekile uma ulahlekelwa isisindo. Okufanayo kuzokwenzeka kumathole akho njengoba uthola isisindo.
Ukuthola Nokulahlekelwa Isiqhumane Samafutha
Kufanele ube uvutha amafutha ngehlelo lakho lokuhamba, kodwa kuphela uma udla amakholori ambalwa kunokushisa usuku ngalunye . Ngaphandle kokuba ulandele ukuthi udla kangakanani, kungenzeka ukuthi udla okungaphezu kwalokho ocabanga ngakho. Ungase uthathe isikhundla samafutha ngokushesha njengoba usuvutha. Ezinye izifundo zibonisa ukuthi abesifazane badla xaxa uma besebenzisa okuningi. Uma ungazange ulandele ukudla kwakho njengoba ukwandise ukuhamba kwakho , qalisa ukugcina idayari yokudla ukuze ubone lapho ama-calorie engeziwe angase afakwe khona ekudleni kwakho.
Ungayeki Ukuhamba Ngenxa Yomzimba Wezithombe
Akukho okukhangayo kakhulu kunokukhanya okunempilo. Akugcini nje ukuhamba ukuthuthukisa impilo yakho, futhi kunciphisa izingozi zakho kuzo zonke izifo ezinkulu ezibandakanya isifo sikashukela, isifo senhliziyo, isifo sohlangothi, nomdlavuza. Imfuneko encane yansukuzonke yimaminithi angu-30 kuya kwangu-60 ngosuku lokuzivocavoca ukunciphisa izingozi zakho zezempilo. Ungayeki umzimba ngenxa yokuthi ucabanga ukuthi ubukeka kanjani.
Abantu njalo bayakwazisa umuntu onamandla, onempilo, noma okwazi ukubuyisela emuva ebuchosheni bezempilo ngenxa yempilo yabo yonke.
Uma indlela ozizwa ngayo ngemilenze yakho yonakalisa indlela ozizwa ngayo ngawe, khona-ke kunezindlela ezilula zokuzifihla. Gqoka amabhulukwe. Kunezintambo eziningi ze-yoga zesitayela ezitholakalayo zokuhamba nokuzivocavoca ngemilenze evulekile ukufihla amaphutha akho awaziwayo. Ukuze ugqoke, khetha iziketi ezinde ezinamaphiko noma amabhulukwe ozofihla amathole akho futhi wandise umugqa wakho.
Amabhulukwe nezibhuzu ezenza amaKhole amakhulu
Uma unamathole amakhulu, kungaba yinselele ukuthola amabhukwana afanelekayo namathingi angasebenzi kakhulu.
Ukuthengwa kwe-intanethi kungenza kube lula ukuthola amabhuthwana amaningi. Abadayisi abaningi be-intanethi banomsebenzi wokusesha amabhuzu amakhulu-amathole. Thola itekisi yokulinganisa uphinde ulinganise amathole akho ukubona ukuthi yiziphi izilinganiso ozodinga. Cishe uzothola ukuthi umlenze ngamunye uhlukile kancane, ngakho-ke fanisa kokubili.
Ungakwazi ukucinga ama-tights afanelekile futhi asebenzise amabhulukwethi azosebenza kangcono kuwe e-gym nangaphandle. Ngokuvamile kuyadingeka uzame ukuzama ngaphambi kokuthenga, noma ukusebenzisa imithombo e-intanethi evumela ukubuyisa okulula.
> Umthombo:
> Isiqhwaga N, Alvar B, Evtoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. Amamodeli Wokuthuthukiswa Ekuqeqesheni Ukuphikisa Abadala Abaphilile. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . Mashi 2009, uMqulu 41, Issue 3, iphepule 687-708.