Ufuna ukumaka imisipha?
Uma ungomunye walabo abacabanga ukuthi ukuphela kwendlela yokwenza phawula imisipha Futhi ukuba nomzimba ochazwe kahle kukuchoboza ejimini, ngakho-ke namuhla sizokunikeza isimanga esizokusiza impela.
Qhubeka ukudla kwethu inyanga yonke futhi uzokhohlwa ngezibambo zothando, uzuze ama-abs nama-biceps achazwe kahle. Akusikho ukudla okudinga kakhulu, kepha kuyadingeka ukukulandela ezinhlamvwini ukuze ufeze inhloso.
Isonto lokudla 1
Esontweni lokuqala kufanele wehlise isinkwa, uzodla izingcezu zikakolweni ezi-2 ezigcwele nsuku zonke. Udinga nokuqeda ngokuphelele utshwala namaswidi.
Kubalulekile ukuthi phuza iziphuzo eziningi (ikakhulukazi amanzi) noma enye i-soda ngaphandle kwama-calories. Yidla njalo ama-carbohydrate ngasikhathi sinye futhi uma kungenzeka ngaphambi kokuzivocavoca ukuze usebenzise kakhulu ngangokunokwenzeka.
Isonto lokudla 2
Nciphisa amanoni kuze kube seqophelweni eliphezulu, uqede ikepisi elilodwa isipuni samafutha omnqumo ngosuku. Faka isidlo semifino esidlweni sasemini nesasebusuku bese udla amaprotheni amaningi (inkukhu, ikalikuni, inhlanzi eluhlaza okwesibhakabhaka, ...)
Isonto lokudla 3
Yidla i-pasta eshubile nemifino. Khulisa ukuphuza kwakho uketshezi ngokufaka amanzi amaningi netiye ezingenashukela ezingenashukela. Qhubeka ugcina amafutha namaswidi.
Isonto lokudla 4
Yehlisa ukudla kwakho oketshezi uma kuqhathaniswa nesonto eledlule ukuze imisipha yakho imakwe kakhulu. Khulisa ukusetshenziswa kwamaprotheni (inyama, ikalikuni, imidumba, ...). Yidla izinongo ezisiza ukushisa amanoni afana nopelepele we-cayenne.
Futhi yilokho kuphela. Uma ulandela lezi zeluleko inyanga yonke uzokwazi ukunciphisa amanoni anamathela esiswini sakho futhi uthole i-abs nemisipha echazwe kahle.
Hahahahaha lokhu kudla kungakufanele ukulahlekelwa isisindo futhi sekuvele kungenza ngibe nokungabaza, kepha-ke ngeke kuvumeleke ukufeza incazelo yemisipha elangazelela kakhulu nalabo abangayazi, ukunciphisa isisindo kuncane noma akunalutho ukwenza ngencazelo yemisipha. Ukumaka imisipha cishe kushiwo futhi ngaphandle kokujula ngoba angizukubhala indatshana lapha kufanele uziqeqeshe kanzima ejimini, wenze ukuvivinya umzimba (i-aerobics) nokudla, udle izinga eliphakeme lamaprotheni, ulinganise / ama-hydrate aphansi (anzima ngomzuzu futhi alula ngemuva kokuqeqeshwa) namafutha aphilile (angahlanjululwanga), okungukuthi, lawo esiwabiza ngokuthi "mahle" nokuthi aphikisana nalokho abantu abakucabangayo abagcini ngokuthola amafutha kepha njalo asihambi ivuliwe, zisiza incazelo. Kepha ngaphezu kwakho konke okudingeka kakhulu futhi okunzima kakhulu ukufeza… amandla. Jabula.
Sawubona, NGINGAXHUMANA KANYE NAWE NGESELULEKO ESIVELA KUWE?
Sawubona, ngineminyaka engama-24 ubudala, ngimncane, ngifuna ukukhulisa imisipha, ngivocavoca umzimba
kepha kubukeka sengathi ayisebenzi, njengokujwayelekile kepha ayenjengaleyo, futhi angibi nesisindo
Yini engingayenza?
Ukuzivocavoca kukodwa akusizi, uma unenhlanhla yokuba mncane ngeke udinge ukulahlekelwa yilolo ungqimba lwamafutha oluvimbela imisipha yakho ekuboniseni. Yenza ukudla okucishe kube phezulu kumaprotheni, qiniseka ukuthi ugwema amafutha bese uqala ukuya ejimini; Imisipha ayikhuli ngoba nje udla ngendlela ehlukile, ngaphezu kwalokho, lawo maprotheni angaphenduka amafutha uma ungawasebenzisi. Ngakho-ke qala ukushaya izinsimbi nama-dumbbells.
NutridietaPlay
sawubona nginombuzo namanje ongangicacisi
Nginezinyanga eziyisithupha ngiya ejimini kodwa namanje
isisu sami asinzima njengoba ngenza ukuqina
Isisu.
futhi kubha yesifuba elele phansi ngiphakamisa kakhulu poko
Ngiphakamisa amakhilogremu angama-30 kuphela ohlangothini ngalunye (60) kodwa cishe
Baye ejimini izinyanga ezi-2, baphakamisa ngaphezulu, ngishesha
nokuthi nginesikhathi esithe xaxa
Ngibuze uthisha wami kodwa akazi okuningi, uthi ngenxa yeminyaka yami, ngoba yimina, ngoba ngineminyaka eyi-15 kuphela, kunzima ukuphakamisa nokumaka eminyakeni yami, ngabe lokho kuliqiniso?
Futhi uma kungu k kufanele ngidle ukudla okungenhla?
Fernando, kungani ungaphakamisi isisindo esengeziwe ??? nomfundisi wakho akazi ??? uufff mhlawumbe uwine ikhadi emdlalweni, okwenzekayo kungenxa yezici zakho zomzimba, thola ngezigaba zokuvuthwa kwesikhumba, ukuvuthwa komzimba kanye ne-endocrinological, ngamanye amazwi, ekubeni uneminyaka engu-15 ubudala i-testosterone ayikakhethi Okuphakeme, linda eminye iminyaka emi-2 noma engu-3 futhi mhlawumbe lapho ungaphakamisa isisindo esithe xaxa futhi uthole ubukhulu bemisipha obuningi. Ngokuphathelene nokudla, kukhona ukuzenzela kumuntu ngamunye, angikutholi ukuthi lokho kudla kukuhle, kufanele wazi isisindo sendaba,% wokuthanda,% wemisipha, ubudala, uhlobo loqeqesho ngamafuphi, kuyinkimbinkimbi ngokwengeziwe. Khululeka bese ulinda ukukhula kwakho ngokwemvelo.
funa labo abangazi ukuthi kungani bengazuzi isisindo semisipha yingoba kufanele badle inani elikhulu lama-carbohydrate
futhi namaprotheni ngokusobala ejimini kufanele babeke isisindo esiningi kakhulu abangafinyelela kukho
Nginenkinga ... futhi ngidinga ukumaka i-abs yami ... i-abs yami ibe nzima futhi ikhudlwana kepha umumo awukho flat futhi angikwazi ukuwukhulisa ngiwubhekise ezinhlangothini ... awunawo ifulethi shape ... kuzoba ngenxa yenkinga ezinhlotsheni zokuzivocavoca noma kuzoba zofuzo ... ngiyethemba ukuthi othile angakhipha lowo mbuzo kimi, ngiyabonga kakhulu!
Sawubona, nginombuzo ngineminyaka engu-15 ubudala futhi ngifuna ukwazi ukuthi ngabe ikhona yini indlela yokumaka imisipha yami ngokushesha… kanjani futhi ngicela ungathinti ukukhula kwami kusengaphambili ngiyabonga kakhulu ngezimpendulo zakho.
UJuan David noFeRNaNDOkuyiqiniso ukuthi, ngineminyaka engu-15 ubudala, ngilinganisa u-1.66 futhi nginesisindo esingamakhilogremu ayi-110 (reflako), futhi bengilokhu ngiya ejimini cishe izinyanga ezine nengxenye.
Okwe-FeRNaNDO uma ufuna ukuphakamisa isisindo esifubeni sakho kufanele ukhuphule isisindo ngokuqhubekayo, ngaphandle kwalokho ngeke wandise amandla akho, futhi uma ungafundi engizokutshela uJuan David. Ngaqala ngamakhilogremu angu-10 ohlangothini ngalunye, manje ngiphakamisa ama-25 ohlangothini ngalunye futhi i-abs yami inamandla.
Ngakho-ke ngoJuan David, uma ufuna ukuchaza imisipha yakho kufanele uzivocavoca kusukela kokuncane ngokuthi ngochungechunge olungu-5-4 lokuphindaphinda okungu-8 kwezingalo, isifuba nemilenze kepha hhayi ngebha.
Futhi uma ufuna i-abs, kufanele wenze izivivinyo zesisu kodwa khumbula ukuthi iningi selivele limake i-abs, kuphela ukuthi limbozwe ungqimba lwamafutha okumele lwehliswe ngokuzivocavoca nge-aerobic. Ungakhathazeki ngokukhula kwakho, inqobo nje uma ungalayishi ngokweqile umqolo wakho, akukho okuzokwenzeka, ngisho nokuvivinya umzimba kukhuthaza ukukhula komzimba wakho.
Ngijabule, ngiqale ku-14 enesisindo esingamaphawundi angama-99 futhi ngilinganisa u-1.63 futhi manje senginemisipha echazwe kancane namandla amaningi ngeminyaka yami.
Ekuzinikeleni yimpumelelo.
Mphose Win!
ukudla lokhu akukuhle ukumaka imisipha .. ???
Sawubona!! Nginombuzo owodwa kuphela ngale ndaba, ngineminyaka engu-16 ubudala futhi ngicabanga ukuthi nginenkinga ngomzimba wami.
Noma nini lapho ngenza isifuba nokuhlala phansi cishe nsuku zonke okuwukuphela kwento eba namandla ami hhayi imisipha yami, ngakho-ke nginamandla angaphezu kwemisipha futhi engikufunayo ukumakwa kuphela, kepha angazi ukuthi nginani ukwenza ...
Sanibonani nonke, ngithanda ukwazi impela, ukuthi niyazi ngempela, ngivivinya umzimba kakhulu, futhi angiboni ukwanda kwangempela kwemisipha yami, ngizama ukudla okulinganiselayo kepha iqiniso ukuthi ngidla kakhulu ama-carbohydrate amaprotheni, angazi Lokhu kuthinta kangakanani?
futhi ube nenhlanhla kubo bonke
Sawubona ngidinga ukuthi ungisize ngineminyaka engu-16 ngingu-1.70 nesisindo 61 futhi ngifuna ukumaka imisipha yami ngidinga ukungitshela ukuthi ngicela kanjani nginezisindo ekhaya nakho konke kodwa angazi ukuthi yikuphi ukudla okufanele ngikulandele ngicela Dinga usizo
Sawubona, ngineminyaka engu-15 ubudala, ngingu-2.1m, isisindo sama-68, ngifuna ukumaka imisipha yami ngaphandle kokuya ejimini Kufanele ngenzeni?
Sawubona, ngineminyaka engama-25 ubudala futhi nginesisindo esingamakhilogremu angama-200, ngiyi-chubby, yini engingayenza ukuze ngehlise isisindo futhi ngingalahli imisipha, ngithemba ukuthi ngizothola imisipha, ngaya ejimini ngaphambili, ngehlisa isisindo futhi ngalahlekelwa yimisipha futhi amandla, ngayeka ukuhamba futhi manje sengikhulile ... angazi ukuthi ngenzeni noma ngenze kanjani.
Phendula ngokucaphuna
labo abangakholelwa ukuthi bangamakwa ejimini noma ekudleni kubiza umama omsulwa nonke niyibhola lama-wuebones …….
Sawubona, ngineminyaka engu-18 ubudala, ngingu-1,70 futhi nginesisindo sama-kilos angama-61 njengoba ngenza ukukwazi ukumaka imisipha yami, angazi okuningi kodwa nginayo yonke intando nesifiso, angazi ukuthi yisiphi iseluleko noma uchungechunge izivivinyo ze-aser ngicela ngithembe ukuthi uzongisiza lapho ngikhona Ayikho indawo yokuzivocavoca ngakho-ke kufanele ngithuthukise izivivinyo le yi-imeyili yami gorgy_9_JL@hotmail.com Ngiyethemba bazongisiza o_0
Sawubona… Ngineminyaka engu-17 ubudala, ngilinganisa isisindo sami esingu-1.81, ama-kilo angu-77 nama-ps wezithako, ngine-nitro tech pro series, i-cell tech pro series, kanti i-heme ine-nitric oxide.
Umbuzo wami uthi ngiqale ukuthatha okokushisa amafutha ngoba benginamasonto ama-3 ngingazivocavoci ngenxa yezinkinga ngehlombe, ngibuya futhi isonto lijwayelekile, kuleli sonto e-2 ngiqale ngesishisi ukulahla amafutha ami isisindo sami esijwayelekile singama-70 Ama-73 kilos.
Lapho ngiqeda ukuthatha okokushisa, ngingakwazi yini ukuthatha ezinye izithasiselo? ... Ngifuna ukuthola imiphumela esabekayo futhi iqiniso ukuthi, yini engingayenza ngakho? ... eduardooo_mndz@hotmail.com
sanibonani nonke ... ukwakha imisipha kufanele nidle kahle, futhi ikakhulukazi ukuphindaphinda okuningi ejimini, uchungechunge olukhulu, hambani, futhi niphumule okungenani okungu-1 ngesonto ...
ngokuhamba kwesikhathi uma ungafuni ukudla
kukhona izithako ezinamaprotheni amaningi, ekupheleni kokuzivocavoca ngakunye, uthatha ingilazi eyodwa ye-bio-whey ... futhi ezinyangeni eziyi-1, uphelele,
igagasi. Uma ufuna ukubona imiphumela, yenza inqubo yokuzivocavoca k ibheke kuSylvester Stallone ngenkathi elungiselela i-movie Rambo II. Kuyindlela eyeqisayo kodwa inika imiphumela, lokhu kulandelwa kuphela amasonto ayi-8 noma amasonto ayi-10. .. lokhu kungumkhuba:
Amasethi ama-3 wokuphindaphinda okungu-12 esivivinyweni ngasinye:
UMsombuluko uLwesithathu uLwesihlanu
Kusasa
• Isifuba
• Emuva
• I-ABS
• ICardio
Ntambama
• Amahlombe
• Izikhali
• I-ABS
• ICardio
NgoLwesibili uLwesine ngoMgqibelo
Kusasa
• Amathanga
• Amawele
• ICardio
Ntambama
• Ukudonswa kwemali
• Ama-trapezoid
• I-ABS
• ICardio
Ukwenza ama-8-12 reps kanye nama-3-4 sets, ngokuphumula okuncane phakathi kwamaqoqo nokuzivocavoca ukugcina izinga lokushaya kwenhliziyo yakho liphezulu, kuyindlela engcono yokuchaza.
Kumuntu olingana naye, kwakungumsebenzi onzima ukuzama ukushisa amafutha nokuqinisa imisipha ngasikhathi sinye, ngakho-ke kwakudingeka asebenze kanzima ngaso sonke isikhathi.
Kufanele wenze ama-gymnastics amaningi ukumaka umzimba wakho
Ngineminyaka engu-16 futhi sengikutholile nginejimu ye
box and apart ngingumshayi sibhakela futhi lokho kusiza kakhulu
uma befuna ukufana nami
Uneminyaka engu-16 kuphela, shayela le nombolo 03462 434241 noma iseli 15604978
sawubona soi omar ngina-18 kepha ngifuna ukubona ukuthi isikhathi k sihamba ngemisipha yami sinendaba yini
i-wolas amm ngoba i-vdd io ku-psersonal ngiyakholelwa k kwesinye isikhathi ukuthi sikhathazeke nge-muxo futhi kufanele sidle kuphela okunempilo (ngaphandle kokuthosa) bese singena ku-gim futhi lokho okunye okusalayo kungukuqina xk abalindele ukubona imiphumela ezinyangeni ezi-2 konke is patience k lokho Abanye beza bodwa futhi kusuka lapho, ukuzethemba kwakho kuzoba ngenye inhlanhla 😀
Sawubona, ngiyinsizwa engu-1.84 ukuphakama nesisindo esingu-96 kg kodwa anginaso isisu kodwa ngilingana futhi amanoni ami asatshalaliswa futhi ngifuna ukwazi ukuthi yini engingayenza ukuze ngehlise isisindo futhi ngibeke imisipha ku-espesial in isisu namabele, kepha hhayi emabeleni ngoba ngiyi-pecheron kakhulu.
Futhi ku-spasial ngifuna ukuthuthukisa ukubukeka kwami nempilo yami kepha ngiyazivocavoca kodwa okwenzekile ukuthi ngandisa isinyathelo sami nemisipha yami kancane kuphela engingalulekwa ngayo.
Sanibonani ngineminyaka engama-24 futhi nginepipi elingu-30cm. Nginebala elimaphakathi, iqiniso ukuthi anginantshisekelo ekudleni, ngoba yini? ngizidele ngokudla engingakuthandi bese ngizibulala ejimini ukuze ngibukeke kahle ... bese kuthiwani? Ngishiya ukudla nokuya esihogweni ngakho konke ... nakancane! kungcono njengalokho engikuthandayo futhi nokuthi ubukeka njengomuntu ojwayelekile, noma ngabe enepipi le-30cm (yilokho okubaluleke kakhulu)
ngukuthi ngifuna ukwazi ukuthi ngidinga ukuphuza noma i-polbo engeyona
Ama-anabolic noma ama-steroids ukuze imisipha yami ikhule ngokushesha ukuthi ngiya ejimini futhi anginayo imiphumela engingayithola
Sawubona!! Ngineminyaka engu-18 ubudala futhi ngenza ezemidlalo eziningi… ingalo enezingqimba zomlomo kanye nokuxoshwa kwabesifazane kakhulu kwesinye isikhathi ngeke ngibe nemingcele kodwa angikwazi ukumaka imisipha angazi noma kungenxa yokuthi angiyena ekudleni? Bengidinga amathiphu athile uma ngenza okuthile okungalungile noma okuthile engidinga imiphumela esheshayo
Sawubona!!!! Ngineminyaka engama-20 ubudala ... ezinyangeni eziyi-7 ezedlule bengiziqeqesha izinyanga ezi-4 ngaphandle kokuma nokudla okunempilo nsuku zonke ngamaprotheni yemifino kanye nayo yonke inhlanganisela ... Nginesisindo sama-kilos angama-52 futhi ngifinyelele kuma-72 ngaphandle kokubheka amafutha noma okunye, kuyajika ukuthi kungashiwo ukuthi ngiyinhlamba.ngemva kwalezi zinyanga ezi-4 zokuqeqeshwa ngayeka ukuzivocavoca umzimba futhi ngaqala ukudla kabi futhi ngaba nomzimba omncane kusukela esiswini kuya phezulu nangokhalweni kodwa isisu sami sinobulwane ngithanda ukwazi indlela ephumelela kunazo zonke ukubuyisa isisindo semisipha nokuqeda leso sisu okungibiza kakhulu ukuthi nginyamalale.
Sanibonani bantu. Ngiyakutshela ngineminyaka engama-26 ngaqala ukuya ejimini ngenyanga edlule futhi ngilinganisa u-1,75cm nesisindo esingu-76kg kahle ngisanda kukala ekhemisi i-xDD ingitshela ukuthi i-BMI yami ingu-24,8kg / m kanti okujwayelekile ngu-18,5 kuya ku-24,9. , 4 Bengifuna ukwazi ukuthi yini engingayenza ukuze ngichaze ejimini ngenza itafula lokuphindaphinda okungu-5 ngiya izinsuku ezi-30 ngeviki ngaphezu kokwenza i-XNUMXmin yamabhayisikili nezinsuku ezihlukile zesisu zesisu. Angazi noma ngithathe isithasiselo esivuthayo samafutha noma ubhusha womlomo ... ucabangani? Ngibonga kusengaphambili, ngokuqondene.
Lokho akusebenzi. Ngincoma ukuthi usebenzise.
Ukudla kwasekuseni: 500Kg Irayisi elithosiwe nawo wonke amanoni okungenzeka namanye ama-pancake esitolo uMnuz Chong>: D futhi unezinyosi ezingaba ngu-2, (ubhiya oyi-1 kuphela uma uya emsebenzini).
Isidlo sasemini: ama-tobaccos emithombo engu-2, izitsha ezi-2 zerayisi nengulube eyosiwe kanye nenyama enamafutha amaningi:: D
isidlo sakusihlwa: Isifebe esishisayo esikunikeza uthando a (isidlo ongasikhetha, i-lassagña noma i-pizza, ungakhethi okufunayo bese ufa ngamanoni) XD
Sawubona, nginombuzo, nginezinyanga eziyisithupha ngisejimini futhi angiboni lutho ezandleni zami. Ngingathanda ukubamaka. Ngineminyaka engama-6 okufanele ngiyenze ukuze ngithole amaphuzu
hamba nesazi sokudla okunempilo kanye nomqeqeshi ubakhokhele z bese ubabuza ukuthi yini ofuna ukuyenza noma ukumakwa noma ukuzaca
Sawubona, ngineminyaka engama-23 ubudala futhi nginesisindo esingu-45, ngingu-1.54 ngiya ejimini amasonto amabili. Amaphrotheni ancoma ukuba ngikhuluphale njengenjwayelo. Kwesinye isikhathi ngiyazikhulula kodwa lutho ukukhuluphala.
kuFernando owedlule;)… hahahaha
ukukhanya, ungathathi lutho okwamanje ... ubusujimini isikhashana futhi ngeke kukusize ngalutho okwamanje, ukukhulisa uzosebenzisa imali ukwenza okuphambene ... linda isikhashana futhi ngemuva kwezinyanga ezimbalwa ngacela ukuthola isisindo sabesifazane abahle kakhulu ngoba cishe abanamafutha ... ngalesi sikhathi angisalikhumbuli igama kepha uma ngikhumbula ukuthi akukho engikubonile kulo mlayezo ongenhla umbuzo wami we-imeyili ...
Baba !! Umncane kakhulu, usazoyenza kahle ijimu ekukhuleni kwakho inqobo nje uma wenza ngesisindo esincane nokuphindaphinda okuningi. ngoba ukuphakamisa okuningi kususa ukukhula kwakho…. Qhubeka kanjena ngesisindo esincane futhi ukhumbule ukunweba imisipha yakho kakhulu phakathi kokuvivinya ngakunye ukuze ukhule ngoba usesigabeni sokukhula ngokugcwele ... linda iminyaka embalwa futhi ungathathi lutho oluncane kakhulu kulabo abangazi abakunikeza izinto ijimu ... noma yini engikushiyela yona imeyili yami bese ngiyakubuza: cayo_gomez@hotmail.com
Lokhu kudla kuhle kakhulu !! Okwenzekayo ukuthi incoma amaProtheni amaningi namaCarbohydrate, angakwenzi wehlise isisindo, kepha kunalokho aqinise imisipha yakho, kufanele wazi ukuthi ungadla kanjani! futhi ngaphezu kwakho konke vivinya umzimba ngokwanele ...
Khumbula ukuthi ukhiye usentandweni yomuntu ngamunye!
Ukwenza ufune!
Sanibonani!
Sanibonani! Ngingathanda ukukhuluphala kancane, kodwa ngaphezu kwakho konke ukufaka iphimbo, yini oyincomayo? Ngineminyaka engama-20 ubudala nesisindo esingu-70 kg
Sawubona, ngineminyaka engama-25 ubudala, ngisejimini izinyanga eziyi-7, bengifuna ukwazi ukuthi ngabe umuntu unalo yini uhlelo lokuzivocavoca okufanele alwenze, ngoba uthisha ungikhokhisa ama-euro angama-60 ngenyanga ukunginikeza uhlelo. Ngiya amahlandla ama-4 ngeviki ... nginesisindo sama-kilos angama-68 futhi ngingu-1.70 uma lokho kusiza ... Ngiyabonga, ungangithumelela isu diegof18_0285@hotmail.com
Nginokwakheka okuncane kodwa ngipakishile ngilinganise u-1.68 nesisindo 65kilos iqiniso Ngingumdlali kodwa ngifuna ukuchaza ubukhulu bento ejwayelekile efana ne-bruce lee
kumngane oneminyaka engu-15 ubudala uFernando:
Bheka ngiyasiqonda isimo sakho, lapho uqala ukuya ejimini, ufuna ukuthi imisipha yakho ikhule, futhi ukuba nezinyanga eziyi-6 ngaphandle kokubona ivolumu kuyadumaza impela, kufanele ubheke ukuthi hlobo luni lokuzivocavoca olwenzayo, uvama kangaki futhi ukuthi uvumela umzimba wakho uphumule kangakanani ... mngani wami, umzimba ungathatha inqobo nje uma ufuna, kodwa QAPHELA hhayi ukuthi kufanele umoshe, ukuze inqubo ikusebenzele kufanele:
1: yenza imizuzu engu-5 noma eyi-10 yokuzivocavoca (i-cardio / i-aerobics)
2: kufanele welule imisipha ozoyisebenza ngaphambi nangemva kokuzivocavoca
3: kufanele ukhulise isisindo ngokuqhubekayo, awukwazi ukuphakamisa u-50kg ngosuku olulodwa bese ngakusasa uphakamisa ama-75kg, kufanele ukhulise isisindo ngesinyathelo ngesinyathelo uze usazi kahle. ngaphandle kokulimaza umzimba wakho ...
I-4: yiba nochungechunge lokukhuphuka okuqhubekayo (uchungechunge olukhulu) Ex: uchungechunge lokuqala: ukuphindaphinda okungu-15 kwe-5kg, uchungechunge lwesibili: ukuphindaphinda okungu-12 kuka-10kg, uchungechunge lwesithathu ukuphindaphinda okungu-10kg okungu-15 ...
5: okusele phakathi kochungechunge ngalunye KUBALULEKE KAKHULU lapho kukhulunywa NGOKUKHULA KWEMISIMBA, ochwepheshe batusa ukuphumula phakathi kwemizuzwana engama-30-60.
6: ekugcineni NGEKE usebenzise imisipha efanayo ngaphezu kwezikhathi ezi-2 NGESONTO LONKE ...
Uma ufuna ukuba nemisipha emikhulu futhi emakiwe, kufanele usebenze kanzima kulokhu okungenhla, futhi ukuqinise ngokudla okunothe ngamaprotheni ezilwane nemifino (inkukhu, inyama, inhlanzi, ubhontshisi, amantongomane, udali, phakathi kwabanye ... )
Ngilwenza kanjani uhlelo lwami lokudla?
Namuhla ngiqale ijimu ngemuva kweminyaka engu-4 kusukela anginasikhathi sokuya komunye ngenxa yokweqisa kwamahora engiwenza. Ngichithe amahora ama-2 ngenza ukuzivocavoca izingalo, umhlane nemilenze. Ngibuze uthisha wami ukuthi uzokuklama kanjani engikudlayo, wangitshela ukuthi angidli isinkwa, ama-chips nosoda. Ngingathanda ukuba nomzimba ochaziwe ngoba sengivele ngikhuluphele, manje indlela yami yokudla ibhulakufesi, isidlo sasemini, okulula nokudla, yiziphi izinto okufanele ngizisebenzise?
futhi ungawadla kanjani amaprotheni wewhyy?
Nginitshela into eyodwa nje, nonke nina enizacile, nidle konke okuningi futhi nizibulale ukuqeqeshwa ukuze nikhuluphise! Iminyaka engu-17 kilos Ngikhumbula inkunzi! XD
Olaa ngitshele okuthile okumaka adomen ngoba i-uniko enginayo mncane futhi ngine-munxa espardaa okusho ukuthi i-uniko engiyimakile yi-esparda futhi ngifuna ukumaka umuntu othile Umuntu angangitshela okuthile
NGINEMINYAKA ENGAMA-43, NGINGU-1.62 WEIGHT 56.3OO, NGINGUMCABANGI OWENGEZIWE, NGENZA IZINSUKU EZIMBILI ISONTO LOKUPHINDA NOKUNYE UKUTHUTHUKISWA, NGIQOQOLE IMINYAKA EMITHATHU, UKUDLA KWAMI KUNEMPILO, NJENGAYO YONKE INTO ECEBILE NGAMAZITHELO NEZIMPAHLA, KODWA MINA NGAMA-GRASS.Ngabe kumele ngengeze izinsuku eziningi zokuzivocavoca? MABHALA
Ngincoma wena, ukuthi ulahle amafutha esiswini, ugijime ……… Ngiyabingelela ………
Ingabe othile angangisiza? ungadla kanjani ukuze uzuze isisindo hhayi ukuthi ukhuluphele? Ngimncane kodwa ngifuna ukuzuza ubukhulu bemisipha, kodwa angazi ukuthi ngizodlani nokuthi ngenzenjani. Uma unohlu lokudla ngicela ungitshele.
sawubona amaqanda amhlophe? oh yini ongazithatha ziluhlaza?
Ababilisiwe C: !!! okuluhlaza ngingakunika i-salmonella nn
hahaha hhayi abamhlophe beqanda kufanele ubapheke njenge-homelet, okuluhlaza bangakulimaza
Ingasetshenziswa kubasubathi abancane
amagagasi, ngiyakutshela ngineminyaka engu-19 futhi bengiziqeqeshela u-1, noma ngabe uziqeqeshela umkhawulo onjengami, kufanele unakekele ngokudla okunamafutha amaningi, okunye kukhululekile, ngoba lokho okudlayo izoshiswa ejimini, ukuze kukhule imisipha akukho okungcono kune-tuna ngoba iyiprotheni emsulwa futhi ayinalutho lwe-graza.Abaningi abamhlophe ababilisiwe bamaqanda nenyama ebomvu, lokhu kudla kungadliwa noma nini futhi ngoba akuqukethe amafutha bazodla ngaphandle kwecala, kanye neDatha, noma nini lapho kutholakala isisindo semisipha, bayoba nesisindo ngoba isicubu sinesisindo esingaphezu kwamafutha. Ngiyethemba siyabasiza, noe XD
Sawubona, ngukuthi ngiya ejimini njalo, ungasho amahora ama-2 ngosuku, futhi ngiyachaza. Bengifuna ukwazi ukuthi lokhu kudla kuyangithanda yini, ngineminyaka engu-16 futhi engikufunayo ukwakha imisipha.
futhi ukuqeqeshwa kufanele kube ekuseni, ntambama noma kusihlwa,…?
Kungukuthi ngikwenza ebusuku kusuka ku-7 kuye ku-9…. ngenzeni?
BAKHONA ABAKHOMBAYO UKUTHI UKWENZA EMAHORINI WOKUQALA BAKUGCWALISE AMANDLA NGALESI SIKHATHI, ABANYE BAYOKUTHI CHA, NGOKUVUSELEKILE PHAKATHI KWESIKHATHI SESI-5 NO-7 KULAPHO AMAZINGA AKHO ESIKHULU KANYE NENZUZO ENKULU.
Ngibhincile kakhulu futhi ngiyazivocavoca ukuthi kufanele ngenze imizuzu emingaki ukuze ngithole imisipha
LOKHO OKUDINGAYO UKWENZA INDLELA OSEBENZISA NGAYO ISIKHATHI ESI-4 ESIKHATHINI LESONTO Ehlisa ama-AEROBICS, IDLA IZIKHATHI EZINGU-4 NOMA EZI-6 NGOSUKU, REST 8 HRS NSUKU ZONKE, FUTHI UKUQHUBEKA UTHOLE OKWENGEZIWE E-RU, BUZA OKULANDELAYO, IMIZUZU EYI-45 KUYA KWI-60 NGESIHLANGANO SONKE
Ngicabanga ukuthi ukudla lonke inani elifunekayo lesithelo akukho noyedwa ochaza ubukhulu bemisipha, kungadingeka ukuthi kube namandla kakhulu ngobuningi
Ngifuna ukwazi ukuthi lokhu kudla kungakanani amakhalori, futhi uma kwanele ukuqeqeshwa kwami isisindo amahlandla ama-4 ngesonto nezikhathi ezintathu ngesonto ama-3m we-aerobic, noma ngalezo zinsuku engeza ama-carbohydrate,
Kubonakala kimi kungukudla okuhle kakhulu uma bekuhambisana ne-multivitamin
Sawubona, ngineminyaka engu-16 ubudala, ngiya ejimini, umbuzo enginawo uthi.
Ngingehlisa kanjani imakethe yezinhlanzi emzimbeni wami? Yikuphi ukudla okufanele ngikulandele? pz isifuba nengalo sengivele nginazo zimakwe kahle.
Engikufunayo ukwehlisa imakethe kuphela ukuze ungenze ngibe sesimeni esithe xaxa.
Ngicela ungincomele ngokudla okuqinile
I-Zolol tin qemafat ne-protein qedas tape yaqhuma