Imisebenzi esisiseko ku ejimini kwabasaqalayo

imithambo Basic kwi umthambo kufuneka ukwenza umzimba apho uphupha. Enye utyelelo yokwenza umthambo kulo mzekelo akwanelanga, kufuneka inkqubo elungileyo ezingundoqo, nto leyo yenza isiseko utshintsho ezinqwenelekayo.

inkqubo yokuzilolonga ku ejimini ubandakanya ukuzilolonga ekhethekile ukusebenza kunye namaqela athile kwezihlunu. Le nkqubo iza kunceda ufumane iziphumo ezingcono.

Ukubaluleka kwenkqubo kwinkqubo yoqeqesho

Ukuba ungabandakanyeki ngendlela ozenzekelayo, uqheliso ezisisiseko yokwenza umthambo ukunceda wabaqalayo kufikelelwe isiphumo ezinqwenelekayo. Kungenjalo, unako unganikeza kakuhle umthwalo, yaye ezinye izihlunu zifumana ngaphantsi oko, ngoxa abanye overtrain.

Okokuqala kufuneka isigqibo usukelo ofuna ukuphumeza: ukuze bafumane ubunzima kwezihlunu, ukunciphisa umzimba okanye uzise nesimo sabo kwezihlunu. Kuxhomekeka ngenjongo beemvavanyo ezikhethiweyo esisiseko ejimini. Ungumsebenzi bekuya kuba nzima ukufumanisa ngokuzimeleyo inkqubo efunekayo, yaye kuya kuba nzima ukuba unamathele kuso. Ngoko ke, simele sithembele umqeqeshi.

Kufuneka kuqatshelwe ukuba uqeqesho kwamadoda abasetyhini iiyantlukwano, nokuba ubucebe ukufundela amaqela umsipha efanayo. Umahluko siyifumana umthwalo, ubunzulu kunye iinketho kunokwenzeka ukuba ukusebenza.

Amacandelo zoqeqesho ngempumelelo

Ngapha koko, kufuneka kuqala enze imisebenzi esisiseko ku ejimini, kufuneka kwakhona ukuphuhlisa nokuphumeza isicwangciso ukutya echanekileyo eza kukunceda ukuphumeza iinjongo ezicwangcisiweyo ngokukhawuleza. Ukudla kwakho ngemihla kufuneka elungeleleneyo kwaye ziqulathe namacandelo ukutya okunjalo ezifana amafutha, iikhabhohayidrethi, iiproteins kunye nefayibha olinganise ezichanekileyo. Ngelo xesha, ukuba injongo yakho ephambili - ukubatshabalalisa wayedla elongezelelweyo, calories kwi menu yakho kufuneka ibe mali ubuncinane. Ukuba wena, phezu koko, sifuna ukwakha izihlunu, inani calories akuphelise kufuneka zandiswe. Kwaye khumbula, izihlunu zakho kufuneka neprothini ukukhula, kuba abakwazi kuphuma engento, nomsebenzi wenu eziphambili - ukubonelela izinga olufunwayo losetyenziso.

imisebenzi esisiseko ku ejimini

Kufuneka aqale ukuzilolonga imithambo Cardio, ukuphunyezwa apho kufuneka banikwe imizuzu emihlanu ukuya kwelishumi. Ukulungiselela le njongo, ezifanelekileyo okweqanda umqeqeshi, ibhayisekile okanye treadmill. Emva ukuzifudumeza uyakwazi uqalise uqeqesho ngokwayo. iiseti ezimbini okanye ezintathu beemvavanyo ezisisiseko ufuna ukwenza gqolo, ndathabatha yi umqeqeshi okanye ngokwakho.

imithambo Basic zithathwa ngempumelelo ngaphezulu kwe wedwa, njengoko polyarticular. Xa wabulawa isetyenziswa phantse onke amaqela izihlunu, kodwa zibalulekile ngokulinganayo exercises awodwa, kwaye asifanele silibale ngayo.

Nakuba kunjalo, ukuba kukho uqeqesho olusisiseko kuya kunceda bodybuilders mafikizolo ukwakha izihlunu kwaye unike izihlunu zakho ilungelo kunye nenkangeleko isiqabu.