Iindlela ezi-3 zokwenza imithambo yakho ingabi lilize

1. Yitya iprotheni eyaneleyo

Kubantu abasebenza ngaphandle, bonke bayazi ukuba kufuneka bongeze iiprotein ukuba bafuna izihlunu. Abantu abaninzi bacinga ngokuxhasa umgubo weprotein, kwaye ngexesha lokuzilolonga, iprotein inokwenza inyama ebuthathaka ivele ngokukhawuleza kwaye itshise amanqatha omzimba.

Kutheni uninzi lwabakhi bomzimba bekhetha ukutya okuneprotein ephezulu, enyanisweni, oku kukwenza imigca yemisipha egqibeleleyo.

2. Yongeza iikhabhohayidrethi emva kokuzilolonga

Kungakhathaliseki ukuba ukunciphisa umzimba okanye ukomelela komzimba, abantu abaninzi baya kuthi ukuba ufuna ukuba kwisimo esihle, akufuneki ube neecarbohydrate ezininzi. Nangona bonke besazi ukuba ii-carbohydrate zilula ukutyebisa abantu, nokuba ungatya ntoni kakhulu, uya kutyetyiswa.

Ukutya okuziinkozo kunye nee-carbohydrate ezinesitatshi ebomini ngokuqinisekileyo kuya kuba kuhle kuqeqesho lwezihlunu zesisu, kwaye emva kokuzilolonga, ungakhetha nokutya iitapile okanye usele i-oatmeal, ezizizo zombini ukhetho olufanelekileyo.

3. Yeka iindawo zokuhlala ezirhabaxa,
Unokuzama ukusebenzisa umthambo

Ukutshisa amanqatha, abantu abaninzi bacinga ukuba ukuhlala-phezulu zezona ndlela zokukhetha. Abasetyhini banokukhetha ukuhlala kunye namadoda banokukhetha ukunyusa. Ngapha koko, xa usenza umthambo, awunyanzelekanga ukuba uhlale usenza yonke imihla, kodwa usebenzise umthambo ngesantya esiphezulu. Inokwenza kwakhona ukuba isisu sakho sibe ngcono.

Ukuhlala kube kanye akulunganga ngakumbi, kwaye kunokuba nzima nangakumbi ukwenza umgca ogqibeleleyo wesisu. Ukuba ufuna ukubetha umgca wesisu, nantsi imithambo elula yomntu wonke, ukuze ukhawuleze ubone inani elilula ngokulula kwaye ngaphandle koxinzelelo.

Inyathelo 1: Thetha ngomqolo kwaye uphakamise imilenze

Ukuhlala kufuneka kuqala kulungiselelwe ukuhlala. Emva koko, ngomlenze omnye uxhaswe, omnye umlenze wolulelwe ngasekunene. Xa usenza umthambo, yiva amandla esusu, anokwenza umgca wesisu ngakumbi Kulungile, ndiyaluva uxinzelelo esiswini sam.

Isenzo sesibini, vula kwaye uvale ukutsiba

Ukuvula kunye nokuvala ukutsiba kukwenza imithambo ye-aerobic. Xa usenza imigca yesisu, umgca womzimba uba ngcono, ukuze ubone owona mzimba ugqibeleleyo. Ukuvula nokuvala ukutsiba kulula kwaye kulula ukuyisebenzisa, kwaye ungathatha ixesha elifutshane ukugqibezela ukuvulwa kunye nokuvalwa kokuzivocavoca. Sebenzani kunye ukunciphisa umzimba ngokukhawuleza.

Xa usenza umthambo, ungagxili kuphela kwimithambo, kodwa nakwindlela yokutya. Ukudibanisa umthambo kunye nokutya kwangaxeshanye kunokwenza umzimba wakho ubengcono. Ukuba uyazilolonga, ukuba ngaba uziva ngathi isisu sakho asifikanga siphezulu ngokugqibeleleyo, ungafumanisa ukuba kutheni umzimba wakho ungangcono kumanqaku amathathu.