Iingcebiso ezi-8 zokufumana ubunzima bemisipha ngokukhawuleza

Umxholo

• 1. Yenza umthambo ngamnye kancinci
• 2. Sukuyeka ukwenza umthambo kwangoko xa usiva iintlungu
• 3. Qeqesha ama-3 ukuya ku-5 ngeveki
• 4. Yitya ukutya okune-protein
• 5. Qeqesha kakhulu
• 6. Guqula uqeqesho rhoqo
• 7. Umsebenzi ngamnye kufuneka wenziwe kusetyenziswa i-65% yomthwalo omkhulu
• 8. Xa injongo oyifunayo ifikelelwe, akufuneki ayeke

Ukufumana ubunzima bemisipha, kubalulekile ukwenza imisebenzi yomzimba rhoqo kwaye ulandele imiyalelo yomqeqeshi, ukongeza ekulandeleni ukutya okufanelekileyo kwinjongo, unika ukuthanda ukutya okune-protein.

Kukwabalulekile ukunika izihlunu ixesha lokuphumla ukuze zikhule, kuba ngexesha lokuzilolonga imisipha yemisipha yenzakala kwaye ithumele umqondiso emzimbeni obonisa isidingo sokubuyiselwa kwezihlunu, kwaye kuxa kuphinda kubuye ifunyenwe.

Ukutya kukwayinxalenye ebalulekileyo yenkqubo yokufumana ubunzima bemisipha, njengoko ibonelela ngezakhamzimba eziyimfuneko ukuze ububanzi bemisonto yemisipha bunokunyuka, kuqinisekiswe i-hypertrophy.

Iingcebiso ezi-8 ezilungileyo zokufumana ubunzima bemisipha ngokukhawuleza nangokufanelekileyo zezi:

1. Yenza umthambo ngamnye kancinci

Imithambo yoqeqesho lobunzima kufuneka yenziwe ngokuthe chu, ngakumbi kwisigaba sokuncipha kwemisipha, kuba xa usenza olu hlobo lokuhamba, imicu emininzi yenzakele ngexesha lomsebenzi kunye nokuzuza kwezihlunu okusebenzayo kuya kuba ngexesha lokubuyiselwa kwemisipha.

Ukongeza ekuthandeni i-hypertrophy, ukusebenza kancinci kwentshukumo kwenza ukuba umntu afumane ulwazi oluthe kratya lomzimba, ukuthintela imbuyekezo ngexesha lokuzilolonga okuphelisa ukwenza umthambo ube lula. Jonga isicwangciso sokuzilolonga ukuze ufumane ubunzima bemisipha.

2. Sukuyeka ukwenza umthambo kwangoko xa usiva iintlungu

Xa uziva iintlungu okanye uvakalelo oluvuthayo ngexesha lokuzilolonga, kuyacetyiswa ukuba ungayeki, kuba kulapho ke imicu emhlophe yemisipha iqala ukwaphuka, ekhokelela kwihypertrophy ngexesha lokubuyisela.

Nangona kunjalo, ukuba iintlungu zivakalelwa ngokudibeneyo ezisetyenziselwa ukwenza lo msebenzi okanye kwesinye isihlunu esingahambelani ngqo nokuzivocavoca, kuyacetyiswa ukuba kuyekwe okanye kunciphise ubungakanani bomthambo owenziwayo ukuthintela umngcipheko wokwenzakala.

3. Qeqesha ama-3 ukuya ku-5 ngeveki

Ukufumana ubunzima bemisipha, kubalulekile ukuba uqeqesho lwenzeka rhoqo, kuyacetyiswa ukuba uqeqesho lwenzeka amaxesha ama-3 ukuya kwezi-5 ngeveki kwaye iqela elifanayo lemisipha lenziwa i-1 kumaxesha e-2, kuba ukuphumla kwemisipha kubalulekile kwi-hypertrophy .

Ke, umqeqeshi unokubonisa iintlobo ezahlukeneyo zoqeqesho ngokwenjongo yomntu, kwaye uqeqesho lwe-ABC lwehypertrophy kuhlala kucetyiswa. Qonda ukuba yintoni uqeqesho lweABC kwaye lwenziwa njani.

4. Yitya ukutya okune-protein

Ukufumana ubunzima bemisipha, kubalulekile ukuba umntu atye ukutya okusempilweni kwaye azityebi kwiiproteni, kuba banoxanduva lokugcina imicu yemisipha kwaye, ngenxa yoko, banxulumene ngqo ne-hypertrophy. Ukongeza ekwandiseni ukusetyenziswa kweprotein, kubalulekile ukuba utye amafutha amnandi kwaye usebenzise iikhalori ezingaphezulu kokuchithayo. Jonga ukuba ukutya kufuneka kube njani ukuze ufumane ubunzima.

Jonga kwakhona kwividiyo engezantsi ukutya okunotye kwiprotein kufuneka kusetyenziswe ukufumana ubunzima bemisipha:

5. Qeqesha kakhulu

Kubalulekile ukuba uqeqesho lwenziwe ngendlela ebukhali, kwaye kuyacetyiswa ukuba luqale ngokufudumeza, olunokuthi lube lokwenza imithambo ye-aerobic okanye ukuphinda-phinda ngokukhawuleza umthambo woqeqesho oya kuba yinxalenye ukuzilolonga kwemini.

Emva koqeqesho lokuthoba ubunzima, kuyacetyiswa ukuba kwenziwe uqeqesho lwe-aerobic, oluya kunceda kwinkqubo yokwandisa imetabolism kunye nenkcitho yekhalori, ikwathanda nehypertrophy.

6. Guqula uqeqesho rhoqo

Kubalulekile ukuba uqeqesho lutshintshwe rhoqo kwiiveki ezi-4 okanye ezi-5 ukunqanda ukulungelelaniswa kwezihlunu, ezinokuphazamisa inkqubo yehypertrophy. Ke, kubalulekile ukuba emva kweeveki ezi-5 umhlohli avavanye ukusebenza komntu kunye nenkqubela phambili ayenzileyo kwaye abonise ukusebenza kwezinye iindlela zokuzilolonga kunye nezicwangciso ezitsha zoqeqesho.

7. Umsebenzi ngamnye kufuneka wenziwe kusetyenziswa i-65% yomthwalo omkhulu

Ukuzivocavoca kufuneka kwenziwe kusetyenziswa i-65% yomthwalo ophezulu onokwenziwa ngokuphindaphinda omnye. Umzekelo, xa kunokwenzeka ukuba uphindaphinde ukwandiswa kwethanga kunye ne-30 kg, umzekelo, ukwenza lonke uthotho loqeqesho, kubonisiwe ukuba ubunzima obungaphezulu okanye ngaphantsi kwe-20 kg busetyenziselwa ukwenza uthotho olupheleleyo umthambo.

Njengokuba umntu eqhubeka noqeqesho, kuyinto eqhelekileyo ukuba i-20 kg ikhanye ngokulula, ke ngoko, kufuneka ukuba kubekho ukwanda okuqhubela phambili, kuba ngale ndlela kunokwenzeka ukukhuthaza i-hypertrophy.

8. Xa injongo oyifunayo ifikelelwe, akufuneki ayeke

Emva kokufikelela kubunzima bezihlunu obunqwenelekayo, umntu akufuneki ayeke ukwenza umthambo, ukuze angalahli inkcazo ephunyeziweyo. Ngokubanzi, ukulahleka kobunzima bemisipha kunokujongwa kwiintsuku nje ezili-15 ngaphandle koqeqesho.

Iziphumo zokuqala zokuzilolonga zinokuphawulwa ubuncinci iinyanga ezintathu zokuzilolonga rhoqo, kunye neenyanga ezi-6 zokuzilolonga, sele kunokwenzeka ukuba uqaphele umahluko olungileyo ekukhuleni kwemisipha nakwinkcazo. Nangona kunjalo, imeko yentliziyo inokuqatshelwa kwangoko kwinyanga yokuqala.

Ukongeza, iiprotein okanye i-creatine supplements lukhetho olukhulu olunceda ekufumaneni ubunzima bemisipha, nangona kunjalo ezi zongezelelo kufuneka zithathwe kuphela phantsi kwesikhokelo sikagqirha okanye isondlo. Jonga ezona zixhobo zisetyenziswayo zilishumi ukufumana ubunzima obucekeceke.