How to Gain Muscle Tips Diet
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Uma kuziwa ekuthuthukisweni komzimba, ukwakhiwa kwemisipha kuvame ukuba yinto ehamba phambili. Isisindo somzimba esingeziwe sizokhuphula incazelo yemisipha yakho, sithuthukise isisindo somzimba wakho omncane, futhi sengeze inqwaba nosayizi kuhlaka lwakho kuzo zonke izindawo ezifanele. Ukukhula kwemisipha kuthatha isikhathi, ukuphikelela, nokuzibophezela kwesikhathi eside kule nqubo.
Nakuba ukuthola inani elikhulu lemisipha kungase kubonakale kunzima, ngezinhlelo zokuqeqesha ezifanele kanye nokusetshenziswa okwanele kokudla okuthile, ukwakhiwa kwemisipha engathi sína kungenzeka kubantu abaningi. Lesi sihloko sihlukanisa yonke into odinga ukuyazi uma kuziwa ekwakheni izicubu zomzimba, okuhlanganisa nendlela yokusebenza, okufanele udle, kanye nezinqubo zokululama.
Ukwakha imisipha nokuzuza amandla kudinga ukudla okwanele nokungaguquguquki kanye nemikhuba yokuqina. Kungakhathaliseki ukuthi yiziphi izinjongo zakho, kokubili okudlayo kanye neleveli yomsebenzi wakho kungalungiswa ukuze kusizwe kufinyelelwe lezo zenzakalo ezibalulekile. Ukwakha imisipha, ngokwesibonelo, kudinga amashifu amasu kukho kokubili ukuthi uwunyakazisa kanjani umzimba wakho nokuthi uwuwondla kanjani.
Uma ucabanga ukuthi lokho kusho ukuthi ungadla noma iyiphi inhlanganisela yama-macronutrients-amaprotheni, ama-carbohydrate, namafutha-uqinisile, noma kunjalo, kubalulekile ukuqaphela ukuthi yini elungile.
"Amaprotheni angumthombo oyinhloko wokubuyisela, kuyilapho ama-carbohydrate esiza ekuqinisekiseni ama-calories anele namandla okuqeqesha amaseshini. Amafutha awawona ikakhulukazi ama-anabolic njengama-protein nama-carbs; kodwa amafutha ahlinzeka ngama-calories futhi asize ukusekela amazinga e-hormone, ngakho-ke abalulekile ngempela. ,.
Usejimini ihora noma ngaphezulu kuphela usuku ngalunye, okushiya amanye amahora angu-22–23 lapho ukukhula kwemisipha kuncike kuphela kulokho okungenayo—noma okuphumayo—emgodini wakho. Pho kungani uhlangothi lokudla kwesibalo sokuzuza ngobuningi luvame ukubukelwa eceleni? Kungenzeka ukuthi umshini wokunyathelisa webhentshi uthandeka kakhulu kunesaladi lesipinashi.
Uma ngabe unentshisekelo ngandlela thile kwezokuqina, ngaso sonke isikhathi uma uvula izinhlelo zokusebenza zenkundla yezokuxhumana ocingweni lwakho uzogcwala izimoto ezinkulu ezibulala abantu, izikhangiso zempushana yamaprotheni, nabasubathi abangochwepheshe bekhuluma ngezinqubo zabo zokuziphakamisa. Maningi kakhulu amathiphu atholakalayo wokwakha ama-biceps akho, ukugoqa umhlane wakho, noma ukushisisa i-triceps yakho ungafaka ngisho nengxenye yesithathu yawo ekusebenzeni futhi usethelwe ukujima izinyanga. Akuwona wonke umuntu osejimini ezama ukufana no-Arnold—kodwa kuningi ekwakheni imisipha kunokubukeka nje uqumbile.
Awukho usayizi owodwa olingana nawo wonke umhlahlandlela wokuphila okunempilo, futhi okufanayo kuhambisana nokuhlala usebenza. Ngemuva kwakho konke, umkhuba omuhle kakhulu wokuzivocavoca yilowo ongakwazi ukuhlala uhambisana nawo. Kungakhathaliseki ukuthi ukuphi, ungakwazi njalo ukuzuza ekwakhiweni kwemisipha. Ukuqeqeshwa kwamandla kwenza yonke eminye imizamo yakho yokusubatha, kanye nemisebenzi yakho yokuphila kwansuku zonke, isebenze kahle.
Imisipha yethu inikeza uhlelo olukhulu lokusekela amalunga ethu. Zimunca kancane umthelela ovela emadolweni nasezinqulwini lapho sigijima, sigxuma, ngisho nalapho sihamba. Uma sinemisipha eyengeziwe, amandla engeziwe ayamunca, okusindisa amalunga ethu ekulimaleni kwesikhathi eside. Imisipha yethu iphinde iqinisekise ukuthi amalunga ethu ahambisa izikhombisi-ndlela okufanele azihambe. Lapho imisipha yethu ibuthakathaka kakhulu ukuthi ingasunduza ngokumelene namandla aphikisayo, amalunga ethu angase angakwazi ukusingatha umthelela, okubangela ukuphuka nokukhala. Lolu hlobo losekelo lusivumela ukuba silinganisele kangcono, sigweme lezo zinhlobo zezingozi ngaphambi kokuba zenzeke.
Izidlo ezikhuthaza ukwakhiwa kwemisipha zihlanganisa amasu afana nokudla ama-calories amaningi kunalokho owashisa, ukwandisa inani lamaprotheni adliwe usuku lonke, nokudla amafutha amaningi amahle. Ngaphezu kokuqapha ukudla kwakho, kubalulekile futhi ukwenza ukuqeqeshwa kwamandla njalo futhi wenze ukuvivinya umzimba okuqondise ukukhula kwemisipha ukuze kuvuse i-hypertrophy.
Kubalulekile futhi ukukhumbula ukuthi ukuze uthole imisipha eqinile futhi ulahlekelwe amafutha ngesikhathi esifanayo, kufanele ugweme ukusetshenziswa koshukela, ufulawa omhlophe kanye nokudla okucutshungulwayo, njengoba lokhu kuzogqugquzela ukugcinwa kwamafutha emzimbeni.
Nakuba ukuthola inani elikhulu lemisipha kungase kubonakale kunzima, ngezinhlelo zokuqeqesha ezifanele kanye nokusetshenziswa okwanele kokudla okuthile, ukwakhiwa kwemisipha engathi sína kungenzeka kubantu abaningi. Lesi sihloko sihlukanisa yonke into odinga ukuyazi uma kuziwa ekwakheni izicubu zomzimba, okuhlanganisa nendlela yokusebenza, okufanele udle, kanye nezinqubo zokululama.
Ukwakha imisipha nokuzuza amandla kudinga ukudla okwanele nokungaguquguquki kanye nemikhuba yokuqina. Kungakhathaliseki ukuthi yiziphi izinjongo zakho, kokubili okudlayo kanye neleveli yomsebenzi wakho kungalungiswa ukuze kusizwe kufinyelelwe lezo zenzakalo ezibalulekile. Ukwakha imisipha, ngokwesibonelo, kudinga amashifu amasu kukho kokubili ukuthi uwunyakazisa kanjani umzimba wakho nokuthi uwuwondla kanjani.
Uma ucabanga ukuthi lokho kusho ukuthi ungadla noma iyiphi inhlanganisela yama-macronutrients-amaprotheni, ama-carbohydrate, namafutha-uqinisile, noma kunjalo, kubalulekile ukuqaphela ukuthi yini elungile.
"Amaprotheni angumthombo oyinhloko wokubuyisela, kuyilapho ama-carbohydrate esiza ekuqinisekiseni ama-calories anele namandla okuqeqesha amaseshini. Amafutha awawona ikakhulukazi ama-anabolic njengama-protein nama-carbs; kodwa amafutha ahlinzeka ngama-calories futhi asize ukusekela amazinga e-hormone, ngakho-ke abalulekile ngempela. ,.
Usejimini ihora noma ngaphezulu kuphela usuku ngalunye, okushiya amanye amahora angu-22–23 lapho ukukhula kwemisipha kuncike kuphela kulokho okungenayo—noma okuphumayo—emgodini wakho. Pho kungani uhlangothi lokudla kwesibalo sokuzuza ngobuningi luvame ukubukelwa eceleni? Kungenzeka ukuthi umshini wokunyathelisa webhentshi uthandeka kakhulu kunesaladi lesipinashi.
Uma ngabe unentshisekelo ngandlela thile kwezokuqina, ngaso sonke isikhathi uma uvula izinhlelo zokusebenza zenkundla yezokuxhumana ocingweni lwakho uzogcwala izimoto ezinkulu ezibulala abantu, izikhangiso zempushana yamaprotheni, nabasubathi abangochwepheshe bekhuluma ngezinqubo zabo zokuziphakamisa. Maningi kakhulu amathiphu atholakalayo wokwakha ama-biceps akho, ukugoqa umhlane wakho, noma ukushisisa i-triceps yakho ungafaka ngisho nengxenye yesithathu yawo ekusebenzeni futhi usethelwe ukujima izinyanga. Akuwona wonke umuntu osejimini ezama ukufana no-Arnold—kodwa kuningi ekwakheni imisipha kunokubukeka nje uqumbile.
Awukho usayizi owodwa olingana nawo wonke umhlahlandlela wokuphila okunempilo, futhi okufanayo kuhambisana nokuhlala usebenza. Ngemuva kwakho konke, umkhuba omuhle kakhulu wokuzivocavoca yilowo ongakwazi ukuhlala uhambisana nawo. Kungakhathaliseki ukuthi ukuphi, ungakwazi njalo ukuzuza ekwakhiweni kwemisipha. Ukuqeqeshwa kwamandla kwenza yonke eminye imizamo yakho yokusubatha, kanye nemisebenzi yakho yokuphila kwansuku zonke, isebenze kahle.
Imisipha yethu inikeza uhlelo olukhulu lokusekela amalunga ethu. Zimunca kancane umthelela ovela emadolweni nasezinqulwini lapho sigijima, sigxuma, ngisho nalapho sihamba. Uma sinemisipha eyengeziwe, amandla engeziwe ayamunca, okusindisa amalunga ethu ekulimaleni kwesikhathi eside. Imisipha yethu iphinde iqinisekise ukuthi amalunga ethu ahambisa izikhombisi-ndlela okufanele azihambe. Lapho imisipha yethu ibuthakathaka kakhulu ukuthi ingasunduza ngokumelene namandla aphikisayo, amalunga ethu angase angakwazi ukusingatha umthelela, okubangela ukuphuka nokukhala. Lolu hlobo losekelo lusivumela ukuba silinganisele kangcono, sigweme lezo zinhlobo zezingozi ngaphambi kokuba zenzeke.
Izidlo ezikhuthaza ukwakhiwa kwemisipha zihlanganisa amasu afana nokudla ama-calories amaningi kunalokho owashisa, ukwandisa inani lamaprotheni adliwe usuku lonke, nokudla amafutha amaningi amahle. Ngaphezu kokuqapha ukudla kwakho, kubalulekile futhi ukwenza ukuqeqeshwa kwamandla njalo futhi wenze ukuvivinya umzimba okuqondise ukukhula kwemisipha ukuze kuvuse i-hypertrophy.
Kubalulekile futhi ukukhumbula ukuthi ukuze uthole imisipha eqinile futhi ulahlekelwe amafutha ngesikhathi esifanayo, kufanele ugweme ukusetshenziswa koshukela, ufulawa omhlophe kanye nokudla okucutshungulwayo, njengoba lokhu kuzogqugquzela ukugcinwa kwamafutha emzimbeni.
Kubuyekezwe ngo-
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