Izindlela Zokuzivocavoca Zabantu: Umhlahlandlela Wokugcina

-Delile

• Ukuzivocavoca ekhaya
• Usuku 1: imilenze, amahlombe, kanye ne-abs
• Usuku 2: isifuba nomhlane
• Usuku 3: izingalo ne-abs
• Inqubo yokuzivocavoca yabaqalayo
• Usuku 1: umzimba ogcwele
• Usuku 2: umzimba ogcwele
• Usuku 3: umzimba ogcwele
• Isimiso sokuzivocavoca esiphakathi
• Usuku 1: umzimba ophezulu
• Usuku 2: umzimba ophansi
• Usuku 3: umzimba ophezulu
• Usuku 4: umzimba ophansi
• Ukuzivocavoca okuthuthukile
• Donsa u-A
• Phusha u-A
• Imilenze A
• Donsa uB
• Phusha B
• Imilenze B
• Ukucatshangelwa kwabaphakamisa ngaphezulu kuka-40
• Ungakhohlwa umsoco
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Uma kukhulunywa ngokufeza umzimba wakho omuhle, uhlelo olufanele lokuqeqesha amandla lubalulekile.

Noma ngabe ufuna ukuguqula umzimba wakho noma umane ukhahlela ukuqeqeshwa kwakho ngenothi, kubalulekile ukwengeza ivolumu yokuqeqesha (ngendlela yama-reps, amasethi, nesisindo) ukukhuthaza ukukhula okusha kwemisipha njengoba uqhubeka.

Ngokuvamile, iningi labaqalayo beliphakamisa isikhathi esingaphansi konyaka, abaxhumanisi okungenani unyaka owodwa, nabaqeqeshi abathuthukile okungenani iminyaka emibili. Gcina wazi ukuthi ukusebenzisa okuthuthukile akufanele kuzanywe ngaphandle kokuthi unolwazi olufanele lokuqeqeshwa kwamandla.

Lo mbhalo ubukeza izinhlobo eziningana zokuzivocavoca ezisezingeni eliphezulu zamadoda awo wonke amazinga wesipiliyoni ukukhulisa ukuzuza kwemisipha namandla ngenkathi kuqinisekiswa ukululama okwanele.

Ukuzivocavoca ekhaya

Kungakhathaliseki ukuthi ungumpetha onolwazi noma omusha ekuqeqesheni amandla, ukusebenza ekhaya kuyindlela enhle lapho ungeke ufike ejimini noma udinga ushintsho lwejubane.

Ukusebenza ekhaya okungezansi kudinga inani elilinganiselwe lemishini. Futhi, okunye ukunyakaza kungafakwa endaweni yokuvivinya umzimba lapho usebenzisa isisindo somzimba wakho njengokumelana.

Lokhu kuzivocavoca kungasebenza njengesiqalo seviki lokuqala noma ngebhayisikili ukuhlinzeka ngezikhathi eziningana ngeviki zabaqeqeshwayo abaphambili.

Uma umgomo wakho ukwehlisa isisindo, ungangeza uhlobo lwe-cardio, njengokugijima noma ukuhamba ngebhayisikili, phakathi kweseshini.

Izinsiza kusebenza ziyadingeka: ifulethi lesisindo esisicaba, ama-dumbbell alungisekayo afanele ngokususelwa ezingeni lesipiliyoni sakho

Uma usaqala nje ungahle uthande ukuthola izeluleko zochwepheshe esitolo esikhethekile ukuze ukhethe okokusebenza okulungile, kepha uma wazi ukuthi ufunani, ungathenga futhi ama-dumbbells angaguquguqukayo ku-inthanethi.

Izikhathi zokuphumula: Imizuzwana engama-60-90

Ama-Pushups (kusuka ku- "Usuku 2: isifuba nokubuyela emuva" ukujima ngezansi)

Usuku 1: imilenze, amahlombe, kanye ne-abs

• Imilenze: ama-dumbbell squats - amaqoqo ama-3 we-6-8 reps
• Amahlombe: umshini wokuma wamahlombe omile - amasethi ama-3 we-6-8 rep
• Imilenze: i-dumbbell lunge - amaqoqo amabili we-8-10 reps ngomlenze ngamunye
• Amahlombe: imigqa ye-dumbbell emile - amasethi ama-2 we-8-10 reps
• Izintambo: I-Romanian dumbbell deadlift - amasethi ama-2 we-6-8 rep
• Amahlombe: ukuphakama okulandelayo - amasethi ama-3 we-8-10 reps
• Amankonyane: ihleli ithole iphakamisa - amasethi ama-4 we-10-12 reps
• Abs: ama-crunches anemilenze ephakeme - amasethi ama-3 we-10-12 reps

Usuku 2: isifuba nomhlane

• Isifuba: umshini wokucindezela ibhentshi we-dumbbell noma umshini wokucindezela phansi - amasethi ama-3 we-6-8 reps
• Emuva: i-dumbbell igobele phezu kwemigqa - amasethi ama-3 we-6-8 reps
• Isifuba: i-dumbbell fly - amaqoqo amathathu we-8-10 reps
• Emuva: eyodwa-ingalo dumbbell imigqa - 3 amasethi ka-6-8 rep
• Isifuba: ama-pushups - amasethi ama-3 we-10-12 reps
• Emuva / esifubeni: ama-dumbbell pullovers - amaqoqo ama-3 we-10-12 reps

Usuku 3: izingalo ne-abs

• Ama-biceps: ukushintshana kwama-bicep curls - amasethi ama-3 we-8-10 reps ngengalo ngayinye
• Ama-triceps: izandiso ze-tricep ngaphezulu - amasethi ama-3 we-8-10 reps
• Ama-biceps: kuhlezi dumbbell curls - 2 amasethi ka-10-12 reps ngengalo ngayinye
• Ama-triceps: okufakwa ebhentshini - amasethi ama-2 we-10-12 reps
• Ama-biceps: ama-curls wokuhlushwa - amaqoqo amathathu we-10-12 reps
• Ama-triceps: ukukhishwa kwe-dumbbell - amasethi ama-3 we-8-10 rep ingalo ngayinye
• Abs: amapulangwe - amasethi ama-3 amasekhondi angama-30

Le nqubo yokuzivocavoca ekhaya ifaka phakathi konke ukuzivocavoca okudingayo ukuze uzuze imisipha namandla amakhulu ngemishini emincane.

Inqubo yokuzivocavoca yabaqalayo

Ukuphakama kwamuva (kusuka ku- "Usuku 1: umzimba ogcwele" ukujima ngezansi)

Ukuqala ejimini kungabonakala kusabisa, kepha ngesiqondiso esifanele inqubo iba engeneka kakhulu - futhi ivuselele.

Njengokuqala, ungathuthuka ngokushesha okukhulu ngoba cishe noma yikuphi ukuvivinya umzimba kukhuthaza ukuzuza kwemisipha namandla. Noma kunjalo, kubalulekile ukugwema ukusebenzisa ngokweqile, okungaholela ekulimaleni noma ekwehliseni ukusebenza.

Lesi simiso sokuzivocavoca sinakho ejimini izinsuku ezi-3 ngeviki (njengoMsombuluko, uLwesithathu nangoLwesihlanu), ngezikhathi ezigcwele zomzimba ezigcwaliswa usuku ngalunye. Lokhu kukuvumela ukuthi ujwayele ukunyakaza okusha, gxila kwifomu elifanele, futhi uthathe isikhathi sokululama.

Ungangeza ama-reps bese ubeka lapho kudingeka njengoba uqhubeka.

Isigaba sokuqala kufanele siqhubeke uma nje uqhubeka nokuthuthuka. Abanye abantu bangase bagcwale amathafa ezinyangeni eziyisithupha, kanti abanye bangaqhubeka nokubona imiphumela isikhathi esingaphezu konyaka.

Izinsiza kusebenza ziyadingeka: ijimu ehlome ngokuphelele

Izikhathi zokuphumula: Imizuzwana engama-90-180 yokunyakaza okukhulu, imizuzwana engu-60-90 yezinsiza

Umfutho: Khetha isisindo esikuvumela ukuthi uqedele ama-reps abekiwe ngenkathi ushiya cishe ama-reps aqinile ethangini.

Usuku 1: umzimba ogcwele

• Imilenze: i-barbell back squats - amaqoqo ama-5 ama-reps ama-5
• Isifuba: umshini wokucindezela ibhentshi oyisicaba - iqoqo elingu-5 labaphindayo
• Emuva: kuhlezi izintambo zekhebula - amasethi ama-4 we-6-8 reps
• Amahlombe: kuhlezi dumbbell ehlombe cindezela - 4 amasethi ka-6-8 rep
• Ama-triceps: ikhebula lentambo i-tricep pushdowns - amasethi ama-3 we-8-10 reps
• Amahlombe: ukuphakama okulandelayo - amasethi ama-3 we-10-12 reps
• Amankonyane: ihleli ithole iphakamisa - amasethi ama-3 wama-reps ayi-10-12
• Abs: amapulangwe - amasethi ama-3 amasekhondi angama-30

Usuku 2: umzimba ogcwele

• Emuva / imisipha: i-barbell noma i-trap bar deadlifts - amaqoqo ama-5 ama-reps ama-5
• Emuva: ama-pullups noma ama-lat pulldown - amasethi ama-4 we-6-8 reps
• Isifuba: i-barbell noma i-dumbbell incline cindezela - amasethi ama-4 we-6-8 reps
• Amahlombe: umshini wehlombe lomshini - amasethi ama-4 we-6-8 reps
• Ama-biceps: ama-barbell noma i-dumbbell bicep curls - amasethi ama-3 we-8-10 reps
• Amahlombe: ukuhlehlisa umshini impukane - amasethi ama-3 we-10-12 reps
• Amankonyane: ukuma kwethole kuphakamisa - amasethi ama-3 we-10-12 reps

Usuku 3: umzimba ogcwele

• Imilenze: umlenze ucindezela - amaqoqo ama-5 ama-reps ama-5
• Emuva: Imigqa ye-T-bar - amaqoqo amathathu we-6-8 reps
• Isifuba: umshini noma i-dumbbell chest fly - amasethi ama-3 we-6-8 reps
• Amahlombe: ingalo eyodwa ye-dumbbell ehlombe lokucindezela - amasethi ama-3 we-6-8 reps
• Ama-triceps: i-dumbbell noma izandiso zomshini we-tricep - amasethi ama-3 we-8-10 reps
• Amahlombe: ikhebula noma i-dumbbell front iphakamisa - amasethi ama-3 we-10-12 reps
• Amankonyane: ihleli ithole iphakamisa - amasethi ama-3 wama-reps ayi-10-12
• Abs: nciphisa ama-crunches - amaqoqo amathathu we-10-12 reps

Lolu hlelo lwabaqalayo lwezinsuku ezi-3 luhlinzeka ngesikhuthazo somzimba esigcwele osidingayo ukuze uthole imisipha ngenkathi uvumela ukululama okwanele phakathi kwamaseshini.

Isimiso sokuzivocavoca esiphakathi

I-overhead press (kusuka ku- “Day 3: upper body” Workout ngezansi)

Ngemuva kokusebenza kanzima ejimini izinyanga ezimbalwa, sekuyisikhathi sokukhulisa ukuqeqeshwa kwakho kuze kube yimali yokugcina inzuzo yakho iza.

Ngalesi sikhathi, kufanele ube nenqubo enhle yokuzivocavoca futhi ukwazi ukuphatha isisindo esithe xaxa kubha.

Lolu hlelo lwezinsuku ezi-4-ngeviki oluphakathi lonyusa ukuphindaphinda futhi lubeka ukukhuthaza ukukhula okusha kwemisipha. Lapho ziba lula kakhulu, ungangeza kancane kancane isisindo esengeziwe noma ama-reps / amasethi amaningi.

Uma kwenziwe kahle, ungalandela le nqubo iminyaka eminingana uze ufinyelele ezingeni eliphakeme. Kungasiza ukukhuphula izivivinyo zakho kwesinye isikhathi ukuzigcina ubandakanyekile futhi uvimbele ukutubeka.

Khumbula ukuthi ukudabuka akuyona inkomba yokukhula kwemisipha ngaso sonke isikhathi. Manje njengoba usunolwazi oluthile lokuqeqeshwa, ungahle ungabi nesilonda njalo emva kokuzivocavoca.

Izinsiza kusebenza ziyadingeka: ijimu ehlome ngokuphelele

Izikhathi zokuphumula: Imizuzwana engama-90-180 yokunyakaza okukhulu, imizuzwana engu-60-90 yezinsiza

Umfutho: Khetha isisindo esikuvumela ukuthi uqedele ama-reps abekiwe ngenkathi ushiya cishe ama-reps aqinile ethangini. Ukuze wandise umfutho, iya kumkhawulo wakho kusethi yokugcina.

Usuku 1: umzimba ophezulu

• Isifuba: flat barbell ebhentshini cindezela - 4 amasethi ka 6-8 rep
• Emuva: igobele phezu kwemigqa ye-barbell - amasethi ama-3 we-6-8 rep
• Amahlombe: kuhlezi dumbbell cindezela - 3 amasethi ka 8-10 reps
• Isifuba / ama-triceps: idiphu - amasethi ama-3 we-8-10
• Emuva: ama-pullups noma ama-lat pulldown - amasethi ama-3 we-8-10 rep
• Ama-triceps / isifuba: ukulala kwe-dumbbell tricep - amasethi ama-3 wama-reps ayi-10-12
• Ama-biceps: thambekela ama-curls we-dumbbell - amasethi ama-3 we-10-12 reps

Usuku 2: umzimba ophansi

• Imilenze: barbell emuva squats - 4 amasethi we-6-8 reps
• Imilenze: umlenze cindezela - 3 amasethi ka 8-10 rep
• Ama-Quadriceps: abahleli bezandiso zemilenze - amasethi ama-3 we-10-12 reps
• Ama-Quadriceps: i-dumbbell noma i-barbell walk lunges - amaqoqo ama-3 we-10-12 reps (awekho amavidiyo)
• Amankonyane: cindezela ithole ekucindezelweni komlenze - amasethi ama-4 we-12-15 reps
• Abs: nciphisa ama-crunches - amaqoqo amane we-12-15 reps

Usuku 3: umzimba ophezulu

• Amahlombe: umshini wokucindezela ngaphezulu - amasethi ama-4 we-6-8 rep
• Isifuba: thambekela umshini wokucindezela ibhentshi we-dumbbell - amasethi ama-3 we-8-10 reps
• Emuva: ulayini wekhebula lengalo eyodwa - amasethi ama-3 we-10-12 reps
• Amahlombe: ikhebula lateral liphakamisa - amasethi ama-3 we-10-12 reps
• Ama-deltoids / izingibe ezingemuva: ukudonsa ubuso - amasethi ama-3 we-10-12 reps
• Izicupho: ama-dumbbell shrugs - amaqoqo ama-3 we-10-12 reps
• Ama-triceps: abahlezi phezulu tricep izandiso - 3 amasethi ka 10-12 reps
• Ama-biceps: imishini yokushumayela yomshini - amasethi ama-3 we-12-15 reps

Usuku 4: umzimba ophansi

• Emuva / imisipha: i-barbell deadlift - amasethi ama-4 we-6 reps
• Imikhuba amabhande we-barbell hip - amaqoqo amathathu we-8-10 reps
• Izintambo: Ama-deadlifts eRomania dumbbell - amasethi ama-3 we-10-12 reps
• Izintambo: ama-curls omlenze olele - amasethi ama-3 we-10-12 reps
• Amankonyane: ihleli ithole iphakamisa - amasethi ama-4 we-12-15 reps
• Abs: umlenze uphakamisa esihlalweni samaRoma - amasethi ama-4 we-12-15 reps

Lolu hlelo lwezinsuku ezine, oluphakathi lungeza amasethi angeziwe kanye nama-reps, kanye nokuzivocavoca okuyinkimbinkimbi, ukuqala ukukhula okusha kwemisipha.

Ukuzivocavoca okuthuthukile

Umlenze olengayo uphakamisa (kusuka ku-"Legs B "ukuzivocavoca ngezansi)

Ivolumu eyengeziwe (isethi nokuphindaphinda) nokuqina (isisindo kubha) kubalulekile kubavocavoci abaphambili ukuze baqhubeke nokuthola imisipha. Hlala wazi ukuthi le nqubo akufanele izanywe ngaphandle kokuthi uqeqesha ngokungaguquguquki iminyaka engu-2 noma ngaphezulu.

Ngenkathi ukuzuza kwemisipha kungeke kufike ngokushesha njengoba kwenzeka ngenkathi usaqala, kusekhona indawo yenqubekela phambili ebonakalayo kulesi sigaba.

Lesi simiso sokuzivocavoca esinzima sinakho ejimini izinsuku ezingu-6 ngesonto nosuku lokuphumula olungu-1 phakathi. Ilandela iphethini yemilenze yokudonsa, ishaya iqembu ngalinye lemisipha kabili ngeviki, nama-supersets afakwe i-hypertrophy ephezulu (ukukhula kwemisipha).

Futhi, ungakhuphula isisindo kubha, kanye nokusetha nokuphindaphinda, isonto nesonto ukuqinisekisa ukuqhubeka okuqhubekayo ngenkathi ulandela lolu hlelo.

Izinsiza kusebenza ziyadingeka: ijimu ehlome ngokuphelele

Izikhathi zokuphumula: Imizuzwana engama-90-180 yokunyakaza okukhulu, imizuzwana engu-60-90 yezinsiza

Umfutho: Khetha isisindo esikuvumela ukuthi uqedele ama-reps abekiwe ngenkathi ushiya ama-reps aqinile ayi-2 ethangini. Ukukhulisa umfutho, iya ekuhlulekeni kusethi yokugcina.

Ama-supersets: Gcwalisa isethi yokuqala yenhlangano yokuqala elandelwa ukunyakaza kwesibili ngokushesha. Phinda uze uqede wonke ama-reps namasethi aqokiwe.

Donsa u-A

• Emuva / imisipha: i-barbell deadlift - amasethi ama-5 ama-reps ama-5
• Emuva: ama-pullups noma ama-lat pulldown - amasethi ama-3 we-10-12 reps
• Emuva: Imigqa ye-T-bar noma imigqa yekhebula ehleliwe - amasethi ama-3 we-10-12 reps
• Ama-deltoids / izingibe ezingemuva: ukudonsa ubuso - amasethi ama-4 we-12-15 reps
• Ama-biceps: isando curls - amasethi ama-4 we-10-12 reps efakwe ama-dumbbell shrugs amaqoqo ama-4 we-10-12 reps
• Ama-biceps: ama-curls ekhebula emi - amasethi ama-4 we-10-12 reps

Phusha u-A

• Isifuba: umshini wokucindezela ibhentshi oyisicaba - iqoqo elingu-5 labaphindayo
• Amahlombe: kuhlezi dumbbell cindezela - 3 amasethi ka-6-8 rep
• Isifuba: nciphisa i-dumbbell bench press - amasethi ama-3 we-10-12 reps
• Ama-triceps / amahlombe: ama-tricep pushdowns - amasethi ama-4 wama-reps ayi-10-12 afakwe endaweni ephakeme ngokuvusa okulandelayo - amasethi ama-4 we-10-12 reps
• Isifuba: ikhebula crossovers - amasethi ama-4 we-10-12 reps

Imilenze A

• Imilenze: i-barbell back squats - amaqoqo ama-5 ama-reps ama-5
• Izintambo: Izikhubekiso zaseRomania dumbbell - amasethi ama-3 we-6-8 rep
• Imilenze: umlenze cindezela - 3 amasethi ka 8-10 rep
• Izintambo: ama-curls omlenze olele - amasethi ama-4 we-10-12
• Amankonyane: ihleli ithole iphakamisa - amasethi ama-4 we-12-15 reps
• Abs: nciphisa ama-crunches - amaqoqo amane we-12-15 reps

Donsa uB

• Emuva: igobele phezu kwemigqa ye-barbell - amasethi ama-3 we-6-8 rep
• Emuva: ukudonsa (okulinganiselwe uma kudingeka) - amaqoqo ama-3 we-8-10 reps
• Emuva: imigqa yengalo eyodwa - amasethi ama-3 we-8-10
• Ezansi emuva: ama-hyperextensions - amasethi ama-4 wama-reps ayi-10-12 asethelwe phezulu ngama-curls womshumayeli womshini - amasethi ama-4 wama-reps ayi-10-12
• Izicupho: ama-barbell shrugs - amasethi ama-4 we-10-12 reps
• Ama-biceps: emi ama-dumbbell curls - amasethi ama-4 we-10-12 reps

Phusha B

• Amahlombe: ukucindezela okuphezulu - amasethi ama-5 ama-reps ama-5
• Isifuba: umshini wokucindezela ibhentshi we-dumbbell (othambekele noma oyisicaba) - amaqoqo ama-3 we-8-10
• Isifuba / ama-triceps: idiphu (enesisindo uma kudingeka) - amasethi ama-4 ama-reps ayi-10-12
• Amahlombe: ikhebula lengalo elilodwa le-lateral liphakamisa - amasethi ama-4 we-10-12 reps
• Isifuba: umshini wendiza - amasethi ama-4 we-10-12 reps
• Ama-triceps: izandiso zaphezulu ngentambo - amasethi ama-4 we-10-12 reps

Imilenze B

• Imilenze: ama-barbell ngaphambili squats - amaqoqo ama-5 ama-reps ama-5
• Izintambo: i-glute ham iphakamisa - amaqoqo amathathu we-8-10 reps
• Imilenze: ukuhamba kwe-dumbbell lunges - amasethi ama-3 we-10-12 reps ngomlenze ngamunye
• Ama-Quadriceps: abahleli phansi bezandiso zemilenze - amasethi ama-4 wama-reps ayi-10-12 afakwe endaweni ephakeme ngamathole amile aphakama - amasethi ama-4 we-12-15 reps
• Abs: ulenga umlenze uphakamisa - amasethi ama-4 we-12-15 reps

Lolu hlelo oluthuthukile lukhulu ngendlela emangalisayo futhi lulandela iphethini yemilenze yokudonsa izinsuku ezi-6 ngeviki. Zama lolu hlelo kuphela uma uneminyaka embalwa yokuqeqeshwa ngaphansi kwebhande lakho.

Ukucatshangelwa kwabaphakamisa ngaphezulu kuka-40

Njengoba ukhula, imisipha namathambo kuyehla ngezinga elihamba kancane. Noma kunjalo, ungamelana nalokhu kulahleka ngokulandela uhlelo lokuqeqesha ukumelana nokukhuthaza ukukhula kwemisipha namathambo (,).

Izindlela zokuzivocavoca ezibalulwe ngenhla zisasebenza kubantu abaneminyaka engama-40 nangaphezulu, noma ezinye izivivinyo zingadinga ukushintshwa ngezinketho eziningi ezihlangene - ikakhulukazi uma unokulimala okwedlule.

Isibonelo, ungenza ama-goblet squats esikhundleni sama-squats angemuva noma ama-tricep pushdowns esikhundleni sediphu.

Kungakhathalekile ukuthi uneminyaka emingaki, kungcono ukuqala ngohlelo lokuqala futhi usebenze phezulu.

Kubalulekile futhi ukungazivocavoci kakhulu, njengoba kunengozi eyengeziwe yokulimala njengoba ukhula. Ungadinga ngokufanayo ukunweba izikhathi zokululama ziye ezinsukwini ezi-2 phakathi kokuzivocavoca esikhundleni se-1, njengoba umzimba wakho uthatha isikhathi esithe xaxa ukululama ().

Ngenkathi ukuzivocavoca kuveza izithiyo kubantu abadala asebekhulile, ukugcina uhlelo olufanele lokuqeqesha ukumelana nakho kunganikeza izinzuzo ezingapheli futhi kukugcine uhleli njalo.

Abaqeqeshi abangaphezu kweminyaka engama-40 kungadingeka ukuthi balungise inqubo yabo yokuzivocavoca ukuze balandise ukulimala noma izikhathi zokululama kancane. Ngenkathi ubukhulu bemisipha namathambo buyehla njengoba ukhula, ungakulwa nalokhu ngokuzivocavoca umzimba ngendlela efanele.

Ungakhohlwa umsoco

Ngenkathi ukuzivocavoca ejimini kunikeza umfutho wokuzuza kwemisipha namandla, ukudla okunomsoco kudlala indima enkulu ekululameni nasekusebenziseni amandla.

Ngakho-ke, kubalulekile ukuqinisekisa ukuthi ukudla okudlayo kwanele ukuhlangabezana nezimfuno zokuqeqeshwa kwakho.

Lokhu kungenziwa ngokuqinisekisa ikhalori elanele, amaprotheni, i-carb, kanye nokudla okunamafutha ngokususelwa ekuzimeleleni kwakho kokuqeqeshwa kanye nezinhloso zomzimba. Ungasebenzisa ikhawunta yekhalori ukubala izidingo zakho.

Ukuze uzuze imisipha, kungcono ukuba kwinsalela yekhalori, noma udle okungaphezu kwalokho okudingeka emzimbeni wakho ukuze uzondle. Insalela ka-10-20% ngaphezu kwezidingo zakho zekhalori eyisisekelo kufanele yanele ukukhuthaza ukuzuza kwemisipha ().

Uma uzama ukulahla amafutha omzimba esikhundleni salokho, kulondolozwa isisekelo sakho noma ukwamukela ukushoda kwekhalori okuncane ().

Isikhathi sokudla okunomsoco, okubandakanya ukudla ngezikhathi ezithile ukuze kuveze imiphumela, nakho kungabaluleka ukukhulisa ukuzuza kwemisipha. Isibonelo, ochwepheshe abaningi bancoma ukudla ukudla okunomsoco noma ukudla okulula ngaphakathi kwamahora amabili wokuzivocavoca, ikakhulukazi ngaphambi nangemva (5, 6).

Uma ufuna ukuqinisekisa ukudla okufanele noma wenze uhlelo olwenzelwe wena ukukusiza ufeze izinhloso zakho, cabanga ngokubonana nodokotela wezokudla obhalisiwe.

Ukondleka okufanele kubalulekile ukuzivocavoca, njengoba kunikeza umzimba wakho amabhlogo wokwakha adingekayo wokuthola imisipha namandla.

Okubalulekile

Kungakhathaliseki ukuthi ungumuntu omusha noma ovuthiwe wokuzivocavoca umzimba, izindlela zokuzivocavoca ezihlinzekelwa ezingeni lakho lesipiliyoni zingakusiza uthuthuke ufinyelele ezinhlosweni zakho zemisipha namandla.

Ngokuhamba kwesikhathi, ungathola ukuthi umzimba wakho uphendula kangcono ekunyakazeni okuthile kunabanye, kukuvumela ukuthi uguqule ukuqeqeshwa kwakho ngokufanele.

Uhlobo olufanele lokuzivocavoca umzimba nemikhuba emihle yokudla okunempilo yizinyathelo zokuqala zokuba sesimweni esihle kakhulu sempilo yakho, akukhathalekile ukuthi unaliphi izinga lesipiliyoni.

Uma unesimo sempilo esiyimbangela, ngaso sonke isikhathi kungcono ukubuza kumhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.