Kude kube nini ukubona iZiphumo zokuSebenza ngaphandle-kwiXabiso elifanelekileyo

Kude kube nini ukubona iZiphumo zokuSebenza ngaphandle-kwiXabiso elifanelekileyo

Unokulindela nini ukuba ubone iZiphumo zokuSebenza ngaphandle? Ukuba uthathe isigqibo sokuqala inkqubo yokomelela komzimba, uya kufuna ukubona iziphumo zawo wonke umsebenzi wakho onzima. Nokuba kukwimo yemisipha emikhulu, iiponti ezilahlekileyo, okanye unyamezelo oluphuculweyo, wonke umntu ufuna ubungqina bokuba umzamo wabo uyahlawula.

Ukwaneliseka kwangoko kunzima ukuza ngokomelela, kwaye umonde uhlala uyimfuneko xa kusiziwa ekufumaneni ezona ziphumo zinkulu.

Kodwa, lingakanani ixesha olifunayo ngaphambi kokuba uqale ukubona ubuncinci bethemba elincinci lokuba usendleleni eya kumzimba wakho wephupha?



Zininzi izinto ezidlala indima ekuphenduleni loo mbuzo, kwaye oku kulandelayo zizinto nje ezimbalwa ekufuneka uziqwalasele ukuqinisekisa ukuba ufumana olona qhelo lwakho.

1. Ubude bexesha kunye nokuphindaphindwa kweeseshoni

Ixesha kunye noRhoqo lweeSeshini- UkuFikelela ngeXesha elifanelekileyo

Enye into ephambili ekufuneka uyiqwalasele xa kuziwa ekuboneni iziphumo kukuba uhlala kangakanani kwaye uhlala kangakanani na. Xa usenza inkqubo yoqeqesho entsha, kunokuba sisihendo sokufuna ukuya ejimini mihla le iiyure kunye neeyure zokubandezeleka ngethemba lokufikelela kwiinjongo zakho zomzimba ngokukhawuleza.

Nangona kunjalo, uninzi lomsebenzi kufuneka lwenziwe malunga nemizuzu engama-45. Njengoko uqhubeka nokuqeqesha ixesha elide kunelo, amanqanaba e testosterone aqala ukulinganisa kwaye ukuzuza komzimba kuqala ukuncipha. Akudingeki nokuba ube usejimini yonke imihla. Ukuthatha iintsuku phakathi kokuzivocavoca kuvumela umzimba wakho ukuba ube nexesha lokufumana kwakhona kunye nokuziqhelanisa neemfuno zomsebenzi odlulileyo.

Ngokuziqeqesha nzima yonke imihla, uphazamisa amandla omzimba wakho wokwenza inzuzo kunye nokusetha nje inkqubela phambili. Ukusebenza iintsuku ezi-4 ukuya kwezi-5 ngeveki kungaphezulu kokwaneleyo kubantu abaninzi ukuhlangabezana neenjongo zabo kwaye kuvumela iintsuku ezininzi zokubuyisela phakathi kokusebenza.

2. Uhlobo lokuSebenza

Uhlobo lokuzivocavoca-ngeXesha elifanelekileyo UkuSebenza

Ukubona iziphumo ngokukhawuleza, kufuneka uqiniseke ukuba wenza uhlobo lokuzilolonga oluhambelana neenjongo zakho zokomelela komzimba.

Ukuba ufuna ukunciphisa umzimba, ipesenti enkulu yomsebenzi wakho kufuneka inikezelwe kuqeqesho lwe-cardio njengokubaleka, ukuhamba ngebhayisikile, okanye ixesha eliphezulu lokuqina. Ezi ntlobo zokuzilolonga zigcina izinga lokubetha kwentliziyo yakho liphakanyisiwe xa kuzilolonga, nto leyo ebangela ukutshisa okuphezulu kweekhalori. Ukuba ufuna ukufumana ubunzima bemisipha, ixesha lakho elininzi kufuneka lijolise kuqeqesho lobunzima.

Ngelixa izinga lentliziyo yakho lisenokungaphakanyiswa, iimfuno zemisipha zomthambo ziphezulu. Ukufumana ezona ziphumo zibalaseleyo, sebenzisa indibaniselwano yeentlobo ezahlukeneyo zomsebenzi kwaye uwutshintshe rhoqo emva kweeveki ezimbalwa. Ngokwenza inkqubo efanayo rhoqo, umzimba wakho uya kuqala ukuziqhelanisa neemfuno kwaye ekugqibeleni inkqubela phambili yakho ibe lithafa.

3. Hlanganisa ubungqongqo bakho

Hlanganisa ubungakanani bakho-Ukufumana iXesha ngokuSebenza

Ukuba uzama ukuya kwi-100% ngalo lonke ixesha akunakufane kwenzeke ukuba wenzakale, kodwa uphazamisa amandla omzimba wakho wokuziqhelanisa neemfuno ozibeka kuwo.

Hlanganisa ubungakanani bokusebenza kwakho ukuze utshintshe ukhuthazo lomzimba. Ukusebenza ixesha elide kokusebenza kwamandla asezantsi kunye nokusebenza okufutshane kokuqina okuphezulu kuya kukunceda ufumane iziphumo ezilungileyo. Ngokubeka imithwalo yoqeqesho eyahlukeneyo emzimbeni wakho, ugubungela zonke iziseko zomzimba ngelixa uqinisekisa ukuba awudluli kuhlobo olunye lokuzilolonga olunokuthi lubangele ukonzakala okanye uqeqesho lokuma.

kutheni iindevu zithandwa kangaka ngoku

4. Yitya ngokufanelekileyo

Yitya ngokuchanekileyo-Ngexesha elifanelekileyo uzuze ukusebenza

Ukukhawuleza ubone iziphumo ekusebenzeni, uqeqesho alunakuyeka xa ushiya umthambo. Kukwabalulekile ukuba uqiniseke ukuba uyatya kwaye usela izinto eziza kuba nemveliso kwiinjongo zakho zokomelela komzimba.

Ngelixa ukunciphisa i-caloric intake kunceda ekunciphiseni ubunzima, ukusilela kakhulu kunokukhokelela kugcino lwamafutha kunye nefuthe elichaseneyo. Ke, kubalulekile ukubeka iliso kwinto oyityayo kunye nendlela echaphazela ngayo umzimba wakho.

Kukwabalulekile ukonyusa ukutya kweeprotein, ngakumbi xa usenza uqeqesho olunamandla kakhulu. Fumana ipowder powder kwiGNC ukuba uyasokola ukufumana ukutya okwaneleyo.

5. Amava oqeqesho

Amava oQeqesho-Ukufumana iXesha ngokuSebenza

Enye into enokuba nefuthe ekubeni kuthatha ixesha elingakanani ukubona iziphumo ngamava akho oqeqesho angaphambili. Ukuba usaqala kwaye awuzange ube nesiqhelo esinzulu nesingaguquguqukiyo soqeqesho, uya kuthi ubone iziphumo kancinane kwiiveki ezi-3 ukuya kwezi-4.

Ukuba usebenza ngokungaguquguqukiyo, kuya kuthatha ixesha elide ukubona ukuphucuka ngakumbi komzimba. Ukuba ubusebenza okomzuzwana kwaye iziphumo ziqale kancinci, tshintsha kwaye utshintshe ukuzilolonga kwakho kwinto ongakhange uyenze ngaphambili. Umceli mngeni omtsha obekwe emzimbeni wakho uya kuqala ulungelelwaniso kunye nokuphuculwa komzimba. Nokuba uphantsi kwale meko, iziphumo zinokuthatha iiveki ezi-6 ukuya kwezi-8 ukuze ube nomonde.

Zininzi izinto ezinokuchaphazela ukuba kuya kuthatha ixesha elingakanani ukubona iziphumo eziphambili kunye ezibonakalayo ekusebenzeni. Sikhombisile nje iindlela ezimbalwa zokuqinisekisa ukuba ufumana olona luqeqesho lwakho ukuze ubone iziphumo kwakamsinya.

Zama ukumilisela ezininzi, ukuba ayizizo zonke, kwezi ngcebiso kwisicwangciso sakho sangoku soqeqesho kwaye ubone ukuba ubona naluphi na uphuculo. Gcina ukhumbula ukuba nokuba ulandela ezi zikhokelo, kunokuthatha ukuya kuthi ga kwiinyanga ezi-6 ukubona iziphumo ezinkulu. Yiba nomonde, namathela kwisicwangciso sakho, kwaye iziphumo ziya kuza.