Yile nto eyenzekayo kuMzimba wakho xa uqala ukuSebenza

Ukuba ukhe waqala ukuphakamisa iintsimbi kwakhona emva kwexesha elide ungekho, ungali khumbula elo xesha njengexesha lemilingo apho umzimba wakho wasabela ngokungaqhelekanga koxinzelelo olubekwe kuwo, kwaye kubonakala ngathi waqala ukufumba kwimisipha ngathi uphambene. (Kwaye ukuba awuzange ukhe uyibone le nto, yongeza kuluhlu lwezizathu zokuphinda uvuselele ubulungu bakho bokuzivocavoca kwaye uqhubeke ngqo kwindawo yokubeka ubunzima.umphumoayisiyokwengqondo kuphela, iingcali zithi — kukho izibonelelo zokwenene ezinikwa ngabantu abafikayo ngaphezulu kweempuku zomzimba ezinamava.

Elona candelo lihle malunga neli nqanaba lokuqala kukuba akufuneki ulifeze, utshilo u-Erik Hanson, unjingalwazi oncedisayo kwiSebe lokuzivocavoca kunye neNzululwazi yezeMidlalo kwiYunivesithi yaseNorth Carolina eChapel Hill. Unokwenza iinzuzo zokwenene, eziqinileyo ngaphandle kokuba yonke into ifakwe ngokugqibeleleyo. Ukuqondaamanani achanekileyo okuphindaphindakwaye ibeka kwaye ibethelela phantsiisondlo sakhoiba ibalulekile kamva, utsho, kodwa okwangoku. Nakuphi na ukuphazamiseka kwindlela yakho eqhelekileyo yokungasebenzisi mithambo kuya kukhuthaza ukukhula.

Imisipha iyakhula xa sixinzelela kwimisipha yemisipha, iphosa umzimba kwimeko ethandekayo ekuyo. Umzimba usebenza nzima ukugcina imeko yangaphakathi ezinzileyo ebizwa ngokuba yi-homeostasis. Ukusukela oko uqala uqeqesho lokunganyangeki, awuzukukhuthaza ukuphazamiseka kwezihlunu, utshilo uHanson, kodwa ukhuthaza iproteni synthesis eyakha izihlunu-kwaye ikushiye nemisipha emikhulu, eyomeleleyo.

Ngamanye amagama, loo monakalo wethutyana kufuneka wenzeke ukuze uqinisekise umzimba ukuba uphinde wakhe izihlunu zomelele kwaye zikhulu ukuze zikwazi ukujongana nomsebenzi wexesha elizayo ngokufanelekileyo, kwaye ngaphandle kokurhafisa umzimba kakhulu. Nanini na xa unovuselelo olutsha, uxinzelelo olungaqhelekanga, umzimba uphendula kakuhle kuloo nto, utshilo uHanson. Ukuzivocavoca okutsha kuya kubangela uxinzelelo, kwaye kuvelise impendulo eguqukayo. Uthi kuthatha malunga nenyanga ukubona ubunzima bemisipha obubonakalayo bongezwe emzimbeni wakho emva kokuba uqalise ukuzilolonga, kodwa emva kweseshoni yesibini yokuphakamisa ubunzima, ubunokuziva somelele.

Isizathu asikukuba uye wafumba itoni yobunzima kwezi ntsuku zimbini ukusukela oko waqalisa ukuzilolonga. Ngaphandle kwexesha lokufumana i-newbie, ubunzima obucekeceke buqokelela ngokungaphezulu, utshilo uHanson. Amandla akho okuqala okufumana ngenxa yokuphucuka kwenkqubo ye-neva: Kukho izinto ezimbini kuyo, utshilo uHanson. Icandelo le-neurological elenzeka ngokukhawuleza okukhulu kakhulu, kwaye emva koko inyani yokwenyani yezihlunu zemisipha, ethatha ixesha elincinci ukuzibonakalisa kwiziphumo ozibonayo. Ezi 'nzuzo-zenzuzo' zenzeka phantse kwangoko, kwaye malunga nexesha abaqala ngalo ukuba kwinqanaba, uqala ukubona ukwanda kobunzima bemisipha obucekeceke obukuvumela ukuba uqhubeke, utshilo. Ukufumana ixesha elide kwezihlunu kuxhomekeke kumntu ngamnye.

Njengoko ixesha liqhubeka, le mithambo iba yinto ephazamisayo kwimisipha yakho yemisipha. Usenokudinwa, usenokubona ukunyuka okunyukayo, kodwa umzimba ngoku sele uzilungiselele ukujongana nezi zihlandlo zokuzilolonga ngcono, kwaye ukwazi ngakumbi ukugcina ilizwe likufutshane ne-homeostasis nanjengoko usebenza, utshilo uHanson. Endaweni yokuphuma ngaphandle kwaye uphendule ngokuzama ngamandla ukwakha izihlunu ezininzi njengoko zinako, imicu yemisipha yakho ithatha umthwalo ngokulandelelana, kwaye iinzuzo ziye zanda ngakumbi njengoko zisetyenziselwa uxinzelelo ozibekayo kuzo.

Ukuba uyeka kude nendawo yokuzivocavoca okwethutyana, nangona kunjalo, kwaye ufumanise ukuba inqanaba lomzimba wakho lithe tyaba kude ngokwaneleyo, ungalihlaziya eli xesha lokukhula ngokukhawuleza-kwaye inokuhamba ngokukhawuleza isihlandlo sesibini, utshilo uHanson. Ukulandela ixesha loqeqesho, amandla okufumana kwakhona iinzuzo zangaphambili ziyaphuculwa ngenxa yokuba umzimba wakho sele uphumelele kwaye ubukuloo (nqanaba lokomelela komzimba) ngaphambili. Yaziwa njengeImemori yezihlunu, amandla omzimba okuvuselela ulwazi lwawo ngendlela yokuphendula ngokufanelekileyo kwimithambo.

Okungakumbi kwi-MediaMente:

Ukuba ukhuthazekile ngokwaneleyo ukuba ungabetha rhoqo ejimini iveki emva kweveki, inye kuphela icala elisezantsi: Ukuqina ngakumbi kuya kuba nzima ngakumbi. Imizimba yethu ikulungele kakuhle ukulondolozwa, kwaye ukuba asiqhubeki sikhuthaza izihlunu zethu ukuba zikhule ngokwenza uhlengahlengiso lomsebenzi, ke iinzuzo ziyaqala ukwehla, utshilo uEric Holder, iyeza lomzimba kunye nonyango lokuvuselela kwisikolo iYale School of Medicine. Emva kwexesha lakho lokufumana i-newbie, isiqhelo sakho kuya kufuneka ukuba sibe sisayensi yokusebenza okuthile, ukuphindaphinda, ukuseta, kunye nokubala kweekhalori, kwaye kuya kufuneka uguqule ukuzilolonga kwakho ukuthintela izihlunu zakho ekubeni uziqhele kakhulu.

Uninzi lwabantu abasebenza ngokungaguquguqukiyo-kwaye ngokuqina ngamandla-baya kuba nethamsanqa ukuba banokubeka isiqingatha seponti yemisipha ngenyanga, Ubhala umqeqeshi wamandla kunye nombhali wokomelela komzimba uEric Bach . Abaqalayo, nangona kunjalo, banokulindela ukufumana ezintlanu ukuya kwi-10 yeepawundi zemisipha engacacanga kwiinyanga ezintathu ukuya kwezine ukuba bathatha uqeqesho lwabo nzulu, utshilo uHanson. Iiponti ezilishumi ziya kuba nomtsalane kakhulu, kodwa kungabi ngqiqweni, wongeza.

Iindlela ezisebenzayo zokufika zibandakanya Stronglifts 5x5 , uhlobo olwahlukileyo lwangoku lokuzilolonga u-Arnold Schwarzenegger owayesetyenziswa kwiintsuku zakhe zokuqala. Iinkqubo ezintlanu ukuya kwezintlanu ziye zaba sisiseko sokuphakamisa ubunzima ukusukela phakathi kwinkulungwane yama-20, xa oovulindlela abakha umzimba abanjengoReg Park, uMark Berry, kunye noBill Starr baqala ukuxhasa iiseti ezintlanu zabahlaziyi bomthambo oquka iilifti ezimbaxa- iintshukumo sebenza amaqela emisipha aliqela ngaxeshanye-anje ngeesquat, ukufelwa, imigca kunye noxinzelelo lwamagxa. Oko kukwathetha ukuba awuzukuphumelela ekuzilayishiseni ngokwengqondo ngokufunda itoni yokuzivocavoca kunye nokuqonda ukuba zingaphi iiseti kunye nokuziphindaphinda ozenzayo.

Ukuzivocavoca-i-kinetic-chain chain efana nale, apho izandla okanye iinyawo zakho zikwimeko emiselweyo ngokuchasene nokumelana, ezinje ngokuba iinyawo zakho zithi tyaba phantsi, zikwayanyamezeleka kakuhle ngabaqali bokuqalisa kwaye basebenze njengesiqalo esipheleleyo Uphuhliso lwamandla omntu, uMgcini uthi. Ukuzivocavoca umzimba usebenzisa ubunzima bokusimahla, njengebarbell, ikwajolisa kwimisipha encinci exhasa amandla akho ekusebenziseni amandla akho kwiimeko zehlabathi zokwenyani kunye nokuthintela ukungalingani kwemisipha, apho ezinye izihlunu zakho zikhule kakuhle kodwa ezinye zihlala zingaphuhlanga, yena uyongeza.

Ukuba nesiqhelo esihle kwihlabathi, nangona kunjalo, ngekhe kube yinto etenxileyo ukuba awuniki izihlunu zakho isixa esifanelekileyo samafutha. Abaphandi abavumelani malunga nokuba zingakanani iiprotheni ezifunwa ngumzimba wakho, kodwa uninzi lucebisa ukuba ufumane ubuncinci 0.7 gram yeprotheni ngeponti nganye yobunzima bomzimba ukuba uzimisele ngokukhulisa izihlunu zakho, ngelixa uvuma ukuba kunokuba nezibonelelo zokuba nokuninzi. Unokufumana uqikelelo lweemfuno zakho zekhalori ngokusebenzisa iNkcitho yokuSebenzisa iMithambo yemihla ngemihla (TDEE) ikhalityhuleyitha , kunye nokulandela umkhondo wokutya kwakho kwilogger yokutya, efana nenguqulelo yasimahla ye-MyFitnessPal. (Musa ukulibala ukubala malunga nokuba zingaphi iikhalori ozitshisayo ngexesha lokuzilolonga, nazo, kwaye uzalise oko ukongeza kwiimfuno zakho zokuqala.)

Ekuqaleni, uya kufuna ukuzinika ukulala ngokwaneleyo kunye neentsuku zokuphumla zakho izihlunu ukubuyela . Nokuba yeyiphiInkqubo efanelekileyo yokusebenzaiya kukuvavanya ngexesha lakho lokwazisa ukuba uhlala uhlala uhambelana. Lala ngokwaneleyo, yitya ngokwaneleyo, kwaye ufunde ubuchule obufanelekileyo, kwaye uya kunyanzeleka ukuba ubone iziphumo.

Bhalisela iincwadana zethu ukufumana ezona zilungileyo zeTonic zisiwe kwi-inbox yakho.