Kufuneka uphumle ixesha elingakanani phakathi kweeSeti?

Umxholo

• Ukuba ufuna ukwenza ithowuni, ukunciphisa umzimba, okanye ukonyusa unyamezelo...
• Ukuba ufuna ukwakha amandla ...
• Ukuba ufuna izihlunu ezikhulu ...
• Ukuba ufuna ukugqwesa kwifomu...
• Ukuba umtsha kuqeqesho lwamandla...
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Iminyaka, siwuvile umthetho woqeqesho lokomelela kwesithupha ukuba ubunzima obusiphakamisayo, ixesha elide ufuna ukuphumla phakathi kweeseti. Kodwa ngaba oku kuyinyani enzima kwaye ekhawulezayo? Kwaye ngaba ukuphumla ixesha elide phakathi kweeseti kunceda iinjongo zakho zempilo kunye nokuqina? (Emva kwayo yonke loo nto, olunye uphando lufumanisa ukubuyisela ngokusebenzayo

Apha, kufuneka ukwazi malunga namathuba okuphumla, ngokusekelwe kwiziphumo *ozifunayo*.

Ukuba ufuna ukwenza ithowuni, ukunciphisa umzimba, okanye ukonyusa unyamezelo...

Phumla ngo: Imizuzwana engama-20 ukuya kwengama-60 phakathi kweeseti

Ukuba injongo yakho kukufumana ubume obungcono ngokuphucula ukomelela kwezihlunu zakho okanye ukonyusa unyamezelo lwemisipha, ukugcina amaxesha okuphumla kubuncinci yeyona ndlela ingcono yokuhamba, utshilo uRyan Rogers, ingcaphephe eqinisekisiweyo yamandla kunye nemeko kwiFitness Quest 10 eSan. IDiego, CA. (I-PS: Nantsi indlela ekufanele ukuba ube usenza ngayo uqeqesho olunamandla kwindawo yokuqala.) "Uninzi lwabantu abafuna ukuhlala bekwimo kwaye balahle ubunzima obuncinci, ndincoma ukunciphisa ukuphumla ngokugcina ukuhamba ngexesha lokuzilolonga. ”

Ukunika izihlunu kancinci ukuphefumla ngelixa ugcina ukubetha kwentliziyo yakho phezulu, uRogers udla ngokuba nabathengi bakhe bagqibezele ukusebenza kwesekethe apho ukuphumla kukuphela kwexesha lokutshintsha ukusuka kwenye intshukumo ukuya kwelandelayo-ngaphantsi kwemizuzwana engama-30. "Le ndlela inceda ukutshisa iikhalori ezingaphezulu kunokuphumla ngokupheleleyo phakathi kweeseti ngelixa isenza ukuba izihlunu ziphinde zikwazi ukubuyela kancinci ukuze zikwazi ukutyhala ubunzima obungaphezulu," utshilo. (Eyeleleneyo: Kutheni Abanye Abantu Benexesha elilula lokuTofa izihlunu zabo)

Ukuba ufuna ukwakha amandla ...

Phumla ngo: Imizuzu emi-2 ukuya kwemi-5 phakathi kweeseti

Oku kwenza ukuba izihlunu ziphinde zizalise amandla eziwadingayo ukuze zikwazi ukucutha kunye nokuvumela inkqubo ye-neva ukuba iphinde ibuye, utshilo uPete McCall, CSC.S., umqeqeshi oqinisekisiweyo we-ACE oseSan Diego, CA. "Xa uphakamisa ubunzima obunzima njengokwenza i-10 reps okanye ngaphantsi, ukuphumla okufanelekileyo kunye nokufumana kwakhona kubalulekile ekusebenziseni imicu yemisipha, ethi ikhokelele kwimpendulo yehomoni enoxanduva lokukhula kwemisipha. kwaye iihomoni zinceda ukulungisa izicwili ezonakeleyo kunye nokuqala ukukhula. "

Ukuba ufuna izihlunu ezikhulu ...

Ukuphumla ukwenzela: 1 umzuzu phakathi kweeseti

Ukuba injongo yakho ephambili yi-hypertrophy-oko kukuthi, ukwanda kwinqanaba le-cross-sectional of muscles-eli lixesha elifanelekileyo lokuphumla. "Ukunqumama ixesha elide kunemizuzwana engama-60 kungabeka esichengeni uxinzelelo kuxinzelelo kunye nokunciphisa ukubakho kokukhula kwezihlunu, kodwa ukuphumla ngaphantsi kwemizuzwana engama-60 akuvumeli ukuphola okwaneleyo kwesihlunu ukuze kusebenze kakuhle kuseto olulandelayo," utshilo uSabrena Jo, umlawuli wesayensi kunye nomxholo wophando we-ACE. (Idibeneyo: Nguwuphi umahluko phakathi kokunyamezelwa kweMisipha kunye namandla oMisipha?)

Ukuba ufuna ukugqwesa kwifomu...

Ukuphumla ukwenzela: Imizuzu emi-3 phakathi kweeseti

Kutheni imizuzu emithathu? Ngokophando olupapashwe kwi- Ijenali yaMandla kunye noPhando lokuBambisa, uya kuchacha ngokukhawuleza kunokuba ubuya kwenza ngokuphumla imizuzu emibini kuphela phakathi kweeseti. Kwaye uya kuba nexesha elininzi kunye namandla okugxila ngakumbi ngokupheleleyo ekulawuleni intshukumo osebenza kuyo.

Ukuba umtsha kuqeqesho lwamandla...

Ukuphumla ukwenzela: ixesha elide kunokuba ucinga ukuba kufuneka

Ngaba intsha kuqeqesho lwamandla? "Uyakuxhamla ekuphumleni ngakumbi phakathi kweeseti ukuze ungazinyanzeli ukuya kwinqanaba lokuba nesicaphucaphu," utshilo uRogers, "kanti umntu okwimo entle unokuphumla kancinci ngaphandle kwengxaki." (Kwakhona: Ungaphoswa lo msebenzi wokuqeqesha amandla olungele abaqalayo.)

Kwabaqalayo, ukuthatha ixesha elininzi lokuphola (ngaphandle kokuvumela ukubetha kwentliziyo kunye nobushushu bomzimba ubuyele ngokupheleleyo kumanqanaba okuphumla) kunikezela ngezibonelelo ezongezelelweyo nazo, utshilo uFabio Comana, umhlohli kwiSikolo seYunivesithi yase-San Diego State University of Exercise and Nutrition Science. "Kubafundi abangenamava, ukubuyisela ixesha elide kunokukhuthaza ukuzimela," utshilo. Ngamanye amagama, ukuba umzuzu ongezelelweyo okanye ezimbini zokuphumla phakathi kweeseti zikuvumela ukuba unkqonkqoze loo mzamo wokugqibela, uya kuba nokuzithemba ngakumbi kokunamathela ekusebenzeni ixesha elide-, ewe, yeyona ndlela yokubona iziphumo , kungakhathaliseki ukuba luluphi usukelo lwakho. (Eyeleleneyo: Imibuzo eQhelekileyo yokuPhakamisa ubunzima kwabaqalayo abakulungeleyo ukuphakamisa ubunzima)

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