Matla ke bokhoni ba 'mele ea mesifa, ho lumella motho ho phahamisa boima bo boima, ho hlōla matla a khoheli. Ho na le melao-motheo e 'maloa ea ho ntlafatsa matla a maholo, ntle le ao ho ke keng ha khoneha ho finyella litholoana tse ntle. Ka morero oa ho kenya letsoho mofuteng ona ke baatlelete haholo.
U ka hlaolela matla a 'mele joang?
Ho finyella tshebetsong e ntle, ho hlokahala hore o sebetsane le taba ka tsela e fapaneng, ho nahanela maemo a fapaneng a fapaneng.
Tsela ea ho hlaolela matla:
- Ela hloko phepo e nepahetseng, hobane 'mele o lokela ho fumana liprotheine le lik'habohaedreite ,' me palo ea lintho tsena ke ea bohlokoa ho eketsa. Ho seng joalo, ha ho na sebaka sa ho nka matla bakeng sa koetliso. Baatlelete ba nang le phihlelo ba khothalletsa ho ela hloko lipapali tsa phepo - creatine monohydrate.
- Kamehla u eketsa boima ba 'mele. Mojaro o lokela ho khethoa ka tsela eo qetellong e fellang ka ho etsa liketsahalo tse 3-5 tsa phetoho ka mokhoa o phethahetseng.
- Etsa bonnete ba hore o kenyelletsa litlhahiso tsa motheo thupelong ea hau, hobane li lumella hore u fumane kapele liphello tse lakatsehang. Liketso tsa ho itšehla thajana li etselitsoe ho hlahisa mesifa e 'ngoe le e' ngoe ka bomong.
- E le hore u fumane sephetho, ho hlokahala hore u lebise tlhokomelo pakaneng e le 'ngoe thupelong ea hau' me tabeng ena ke tsoelo-pele ea matla, kahoo u se ke ua koetlisa ka nako e le 'ngoe, ka mohlala, mesifa ea' mele.
Ha u bua ka mokhoa oa ho hlaolela matla a mesifa, ke habohlokoa hore u fane ka keletso e 'ngoe hape ea bohlokoa - sebelisa mekhoa e fapaneng ea ho boloka mesifa hore e se ke ea tloaela mojaro. Ka mohlala, u ka eketsa mojaro ka mokhoa o mong le o mong nakong ea boikoetliso. U ka etsa litlhahiso ka boima bo phahameng, ke hore, ka ho khoneha ho etsa pheta-pheta e le 'ngoe. Tsela e 'ngoe e thahasellisang ke molao-motheo oa piramide e fapaneng. E le hore u etse sena, tseleng ea pele, ho pheta-pheta-pheta ha boikoetliso ba 3-5 ka boima ba boima bo etsoa, joale boima bo fokotseha, e le ho etsa phetolelo ea 6-7 ka mokhoa o latelang, joalo-joalo.