Ungakwenza kanjani ukukhwabanisa kuhlanzeke futhi kungcolile

-Delile

• Indlela yokwenza
• 1. Hlanza ukukhwabanisa
• 2. Ukuqhuma ngobuningi
• Ukuqhuma nokusika

I-Bulking inqubo esetshenziswa abantu abaningi ababamba iqhaza emincintiswaneni yokwakha umzimba nakubadlali abasebenza kakhulu futhi inhloso yabo ukuthola isisindo ukukhiqiza ubukhulu bemisipha, kuthathwa njengesigaba sokuqala se-hypertrophy. Njengomphumela wale nzuzo yesisindo, kunesidingo-ke sokulahlekelwa nokuguqula isisindo esithe xaxa esitholwe sibe yimisipha, lesi sikhathi sibizwa ngokuthi ukusika. Ngakho-ke, ukukhwabanisa nokusika kungamasu inhloso yawo enkulu ukuzuza isisindo, ngenxa yokuzuza kwemisipha, nokulahleka kwamafutha.

Yize ukukhwabanisa kwenziwa kakhulu ngabakhi bomzimba ngenhloso yokugcina yokuthola isisindo esiningi nencazelo enkulu, kungenziwa futhi ngabantu abaya ejimini futhi abafuna i-hypertrophy, futhi kunconywa ukuthi balandele ukuholwa ngusondli ukuze uhlelo lokudla lwanele, kanye nomfundisi ukuze ukuqeqeshwa kuphinde kwenziwe ngokwenhloso futhi ukuze inzuzo yamafutha ingabi phezulu kakhulu ngesikhathi sokubhukuda.

Indlela yokwenza

Ukuxubha kuvame ukwenziwa kufayela le- off-isizini yabancintisana, okungukuthi, lapho abakhi bomzimba bengekho esikhathini sokuncintisana futhi, ngenxa yalokho, bangathola isisindo ngaphandle kokukhathazeka okukhulu. Ngakho-ke, ukuze ukukhwabanisa kwenziwe ngendlela efanele nokuthi ukuzuza kwesisindo kwenzeke ngendlela enempilo, kubalulekile ukulandela imihlahlandlela ethile evela kusazi sokudla njengokuthi:

• Sebenzisa ama-calories amaningi kunalawo owasebenzisayo, ngoba inhloso enkulu ukuzuza isisindo, ngakho-ke kunconywa ukulandela ukudla okuphezulu kwekhalori, ngokusetshenziswa okwandisiwe kwama-carbohydrate, amaprotheni namafutha enempilo.
• Ukuxubha isikhathi esiboniswe ngungoti wezokudla, lokhu kungenxa yokuthi uma isikhathi esincane noma ngaphezulu sisetshenzisiwe kunesikhonjisiwe, kungahle kungabi khona ukuzuza kwemisipha oyifunayo ngemuva kwesikhathi sokusika;
• Yenza ukuqeqeshwa ngaphansi kokuqondiswa kochwepheshe bezemfundo yomzimba, okufanele ikhombise ukuqeqeshwa ngokwenhloso yomuntu nesikhathi adlula kuso, okukhonjiswa ngokujwayelekile ngalesi sikhathi ukufezekiswa kwemisebenzi yomzimba enamandla, njenge-HIIT, ngokwesibonelo, cishe imizuzu eyi-15.

Kuyinsakavukela ukuthi njengoba kutholakala isisindo, kukhona nokwanda kwenani lamafutha emzimbeni, ngakho-ke, ukuhambisana nesazi sokudla kanye nochwepheshe wezemfundo yomzimba kubalulekile ukuqinisekisa ukuthi inzuzo yamafutha incane ngalesi sikhathi nokuthi isikhathi sokusika sisebenze kangcono.

Kunamasu amabili amakhulu okukhwabanisa okufanele kuxoxwe ngawo nomfundisi kanye nochwepheshe wezokudla, okungukuthi:

1. Hlanza ukukhwabanisa

Ukukhwabanisa okuhlanzekile kungenye lapho umuntu ekhathazeka khona ngalokho akudlayo, enikeza ukuthanda ukudla okunempilo nokusebenzayo, yize inani lamakhalori afakiwe likhulu kunalokho akujwayele noma okusetshenziswa nsuku zonke. Kulolu hlobo lokukhwabanisa kubalulekile ukulandela isazi sokudla, ngoba ngale ndlela kungenzeka ukuthi uhlelo lokudla lukhonjiswe ngokuya ngezimpawu nenjongo yomuntu, ngaphezu kokuthi inzuzo yamafutha iphansi.

Ngaphezu kwalokho, isazi sokudla okunempilo singakhombisa ukusetshenziswa kwezithasiselo zokudla noma imishanguzo umuntu angayisebenzisa ukwenza ukuthi kube nokukhwabanisa nokuthanda isigaba esilandelayo se-hypertrophy, esisika. Kulolu hlobo lwe-bulking inzuzo yemisipha yenzeka ngendlela enempilo futhi ihamba kancane futhi ihamba kancane, kepha indlela yokudla ivinjelwe kakhulu futhi ingabiza kakhulu.

2. Ukuqhuma ngobuningi

Ekuqhumeni okungcolile akukho ukukhathazeka okuningi kulokho okudliwayo nsuku zonke, ngokusetshenziswa kakhulu kwama-carbohydrate namafutha angenampilo, okuholela ekwandeni hhayi kuphela esisindweni kepha nakumafutha.

Yize kungenampilo futhi inqubo yokusika ihamba kancane, inzuzo yemisipha iyashesha, futhi leli su lisetshenziswa kakhulu ngabasubathi.

Ukuqhuma nokusika

I-Bulking ihambelana nenqubo eyandulela ukusika, okungukuthi, esikhathini sokubhukuda umuntu usebenzisa ama-calories amaningi kunalokho akusebenzisayo, ngoba inhloso ukuthola isisindo sokwenza isisindo somzimba, kuthi lapho efika enhlosweni, aqhubekele phambili isikhathi sokusika, esivumelana nesikhathi lapho ukudla kunqunyelwe khona futhi umsebenzi womzimba uba namandla kakhulu ngenhloso yokulahlekelwa amafutha nokuthola incazelo yemisipha.

Ukuxubha nokusika kungamasu amukelwe ndawonye futhi lokho kufanele kwenziwe ngaphansi kokuqondiswa kokudla okunempilo ukuze babe nezinzuzo ezilindelekile, okuyinzuzo kumandla emisipha, i-hypertrophy nokushisa kwamafutha. Ngaphezu kwalokho, nge-bulking nokusika kungenzeka ukuthi kutholakale i-vascularity enkulu, enenani lemincintiswano yokwakha umzimba, kanye nokugxila okuphezulu kwe-GH okujikeleza egazini, okuyi-hormone yokukhula futhi okuhlobene nokuzuza kwemisipha.

Qonda ukuthi ukusika kuyini nokuthi kwenziwa kanjani.