Iingcebiso zokwakha izihlunu
Isondlo esiQhelekileyo nesilungelelanisiweyo
- Ukusetyenziswa kweeProtheyini: Kuyimfuneko ukuthatha iprotheyini eyaneleyo yonke imihla ekuphuhliseni izihlunu. Inkukhu, iturkey, intlanzi, inyama ebomvu, amaqanda, ubisi kunye neemveliso zobisi kunye nemifuno kufuneka ikhethwe.
- IiCarbohydrates eziNgxaki: Imithombo yecarbohydrate esempilweni efana neenkozo ezipheleleyo, ioti, irayisi emdaka, ipasta yengqolowa inika amandla kwizihlunu.
- Amafutha asempilweni: Yitya imithombo yamafutha asempilweni njengeoyile yomnquma, iiavokhado, iihazelnuts, iialmondi kunye neewalnuts.
Uqeqesho lobunzima rhoqo
- Yenza uqeqesho lobunzima ubuncinane iintsuku ezi-3-4 ngeveki.
- Yomeleza iqela ngalinye lezihlunu 1-2 amaxesha ngeveki.
- Imisebenzi eyiSiseko: Yibeke phambili iintshukumo zamalungu amaninzi ezifana ne-squats, ii-deadlifts, izicinezeli zebhentshi, ukutsalwa, ukucinezela amagxa.
Umthwalo oqhubelekayo
- Yandisa ubunzima obuphakamisayo, inani lokuphinda-phinda okanye inani leeseti ekuhambeni kwexesha.
- Guqula inkqubo yakho yoqeqesho rhoqo ukunqanda izihlunu ukuba zingaziqhelani.
Ukuphumla okwaneleyo
- Izihlunu ziyakhula ngexesha lokuphumla, hayi ngexesha loqeqesho.
- Phumla ubuncinane iintsuku ezi-1-2 ngeveki.
- Qinisekisa ukuba ufumana iiyure ezisi-7-9 zokulala ngosuku.
Ukusetyenziswa kwamanzi
- Xhasa imisebenzi yezihlunu zombini kunye nokuchacha ngokusela iilitha ezi-2-3 zamanzi yonke imihla.
Ukusetyenziswa kweziXhomezo (NgokweMfuno)
- Izongezo zembaleki ezifana nomgubo weproteni, icreatine, BCAA zingasetyenziswa.
- Dibana nengcali yezokutya okanye ugqirha phambi kokuba usebenzise izongezo.
Ukufudumala nokuPholisa
- Nciphisa umngcipheko wokwenzakala ngokwenza umthambo wokuzifudumeza phambi koqeqesho.
- Gcina ukunwebeka kwezihlunu ngokwenza umthambo wokuzolula emva koqeqesho.
