Okokuqala, kufanele kucatshangelwe ukuthi ukunikeza izihluthulelo zemisipha akudingeki ukuthi ufunde ukuvivinya umzimba okhethekile. Kule njongo, zonke izivivinyo ezifanayo ozenzayo eklasini usebenzisa ama-dumbbells noma ama-simulators ahlukahlukene azokwenza. Kodwa-ke, kubalulekile ukulandela ukuhamba ngokuya kwemithetho ethile. Uma ufuna ukwakha ukukhululeka kwemisipha, inani lokuphindaphinda ngendlela ngayinye kumele okungenani libe ngu-12-15. Abanye basebenzisa, (isibonelo, ukugoqa isiqu "ukuthelela" umshini wesisu) kungenziwa ngenani elikhulu kakhulu lokuphindaphinda ngendlela eyodwa - kuze kube ngamanye amaningana. Uma, ngokukhula komzimba wakho, uqala ukwenza inqwaba yeziphindaphindiwe zokuzivocavoca, kusho ukuthi sekuyisikhathi sokwandisa kancane isisindo semithwalo esetshenzisiwe - thatha i-dumbbell isigamu kilogram esindayo noma ufake ipuleti eyengeziwe ebhodini lomqeqeshi. Futhi, uma ufinyelela ezingeni elilodwa lokuzivocavoca, ungaqala ukusebenzisa izisindo ngisho nakuzivocavolo ezinjalo zohlelo, okuvame ukwenziwa ngaphandle kwesisindo esengeziwe - isibonelo, ukugoba isiqu, ubambe isandla sakho isikhumba esincane ngemuva kwekhanda lakho. Lokhu kuzovumela ukuqhubeka nokwakheka kokukhululeka kwemisipha ngenxa ye "ukushisa" okukhulu kakhulu kwezicubu ze-adipose.
Uma wenza uhlelo lokuzivocavoca ukuthuthukisa ukukhululeka kwemisipha, iphutha elivame kakhulu labaqalayo kufanele ligwenywe - isifiso sokwenza ngokuphindaphindiwe ngangokunokwenzeka ngendlela eyodwa lapho usebenzisa izisindo eziphezulu. Uhlelo olunjalo lokuzivocavoca lungcono kakhulu kulabo abafuna ukuthuthukisa amandla emisipha. Kodwa ngenxa yokwakheka okusheshayo kwemizwa ye-muscle, namanje akufanele ixoshe isisindo esikhulu sezingqungquthela. Ukusobala kokufaneleka kwendlela enjalo kuyaqondakala kangcono esibonelweni esilula. Isibonelo, uma usebenzisa i-dumbbell enesisindo esingama-kilogram ayi-10, ungenza okuphindaphindiwe okuyisihlanu kuphela endleleni, ngenkathi unama-kilogram awu-5 ungaphinda uphindiselele izikhathi ezingu-15. Ake sibone, lapho kwenzeka ukuthi uhlelo olufanayo lokusebenza lube lukhulu kakhulu. Esikhathini sokuqala sithola inani elilandelayo lamakhilogremu abathunywe yiqembu eliqeqeshwe le-muscle: 10 kilograms × 5 ukuphindaphinda = 50 kilogram. Esikhathini sesibili, sithola: 5 kilograms × 15 ukuphindaphinda = 75 kilogram.
Njengoba sibona, naphezu kokuthi esimweni sesibili isisindo se-dumbbell sisetshenziswe kabili kuncane, imvelo izokwenza umsebenzi ophelele izikhathi ezingu-1.5 ezinkulu. Ngakho-ke, inani lamandla asetshenziswe ekusetshenzisweni kwalolu hlelo lokusebenza luzobe luphakeme uma kusetshenziswe isilwane esingamakhilogremu ayisihlanu. Futhi ukusetshenziswa kwamandla kuyoba ngumsebenzi oyinhloko wokuqeqesha ekubunjweni kwemisipha. Iqiniso lokuthi ekuthuthukiseni leli gesi lizosetshenziswa izicubu ezinamafutha, okunikeza isibalo sokukhuluphala nokuphazamisa ukubonakaliswa kokukhululeka kwemisipha.
Ngaphezu kwalokho, lapho uqhuba lolu hlelo, kufanele nakanjani ucabangele okuqukethwe kwe-caloric yokudla kwakho. Isibonelo, kuyinto efiselekayo ukunciphisa inani lamafutha anamnandi nokudla, futhi uzama ukudla ukudla okunjalo kuphela engxenyeni yokuqala yosuku (kulokhu, amakholori kanye nama-carbohydrate akhona kuzoba nesikhathi sokuhlukanisa nokukhululwa kwamandla futhi angeke abekwe ngamafutha angaphansi, silondoloze ukukhululeka kwemisipha). Kusihlwa kungcono kakhulu ukuba udle izaladi zemifino ene-minimal addition of mayonnaise noma amafutha yemifino, kanye nokudla okungenamafutha - isibonelo, i-kefir noma i-cottage shizi.
Ngakho-ke, ngokulandela izindlela ezithile ezihambisanayo ekuhlelweni kwenqubo yokuqeqesha nokwenza ukudla kwakho nge-caloric yemikhiqizo, usebenzisa uhlelo lokuzivocavoca umzimba ongalufinyelela ngesikhathi esifushane kakhulu ukukhululwa kahle kwemisipha yomzimba wakho. Ukuqeda izicubu ezinamafutha amaningi kuzonikeza isibalo sakho esivelele, sokubukeka okuhlakaniphile nokuhleleka kwezemidlalo, okwenza ube mnandi nakakhulu kobulili obuhlukile.