Amathiphu Okwakha Imisipha
Ukudla Okuvamile Nokulinganisela
- Ukusetshenziswa Kwamaprotheni: Kuyadingeka ukuthatha amaprotheni anele nsuku zonke ukuze kuthuthukiswe imisipha. Inkukhu, i-turkey, inhlanzi, inyama ebomvu, amaqanda, ubisi nemikhiqizo yobisi kanye nemifino kufanele kube ngcono.
- Ama-carbohydrate Ayinkimbinkimbi: Imithombo ye-carbohydrate enempilo efana nokusanhlamvu, i-oats, irayisi elinsundu, i-wholewheat pasta inikeza amandla emisipha.
- Amafutha Anempilo: Yidla imithombo yamafutha enempilo efana namafutha omnqumo, ukwatapheya, ama-hazelnuts, ama-alimondi nama-walnuts.
Ukuqeqeshwa Kwesisindo Esivamile
- Qeqesha izinsimbi okungenani izinsuku ezingu-3-4 ngeviki.
- Qinisa iqembu lemisipha ngalinye izikhathi ezingu-1-2 ngeviki.
- Izivivinyo Eziyisisekelo: Beka phambili ukunyakaza kwamalungu amaningi okufana nama-squats, ama-deadlift, ukucindezela amabhentshi, ukudonsa, ukucindezela amahlombe.
Ukulayisha ngokweqile
- Khulisa isisindo osiphakamisayo, inombolo yezimpinda noma inombolo yamasethi ngokuhamba kwesikhathi.
- Shintsha uhlelo lwakho lokuqeqesha njalo ukuze uvimbele imisipha ukuthi ingavumelani nezimo.
Ukuphumula Okwanele
- Imisipha iyakhula ngesikhathi sokuphumula, hhayi phakathi nokuqeqeshwa.
- Phumula okungenani izinsuku ezingu-1-2 ngeviki.
- Qiniseka ukuthi uthola amahora okulala angu-7-9 ngosuku.
Ukusetshenziswa kwamanzi
- Sekela kokubili ukusebenza kwezicubu nokululama ngokuphuza amalitha angu-2-3 amanzi nsuku zonke.
Ukusetshenziswa Kokuqinisa (Ngokuvumelana Nesidingo)
- Izithako zomsubathi ezifana ne-protein powder, creatine, BCAA zingasetshenziswa.
- Xhumana nodokotela wezokudla noma udokotela ngaphambi kokusebenzisa izithasiselo.
Ukufudumala Nokupholisa
- Yehlisa ubungozi bokulimala ngokuzivocavoca kokufudumala ngaphambi kokuqeqeshwa.
- Gcina ukunwebeka kwemisipha ngokwenza izivivinyo zokuzelula ngemva kokuqeqeshwa.
