Yintoni i-Muscle Hypertrophy, kwenzeka njani kwaye uluqhuba njani uqeqesho

Umxholo

• Njengoko isenzeka
• Ungalwenza njani uqeqesho lwehypertrophy
• Yintoni yokutya ukufumana ubunzima bemisipha

Isihlunu sehyprophyrophy sihambelana nokwanda kobunzima bemisipha esisiphumo sokulingana phakathi kwezinto ezintathu: ukuziqhelanisa nokuzilolonga kakhulu, ukutya okwaneleyo kunye nokuphumla. Ihypertrophy inokufezekiswa nangubani na, ukuba nje alandela isicwangciso esifanelekileyo soqeqesho kwinjongo yabo, banesondlo esifanelekileyo kunye namaqela emisipha yokuphumla ubuncinci iiyure ezingama-24 ngaphambi kokuba baphinde basebenze kwakhona, njengoko i-hypertrophy ingenzeki ngexesha loqeqesho, kodwa ngexesha phumla.

Inkqubo yehypertrophy kufuneka ikhatshwe yingcali yemfundo efanelekileyo, ukongeza kwisondlo ukuze ukutya kuhambelane noqeqesho kwaye umntu angafumani ziphumo, ezinje ngeekram okanye utshintsho ekusebenzeni kwamanye amalungu. Jonga i-10 kokona kutya kulungileyo ukufumana ubunzima bemisipha.

Njengoko isenzeka

Ngexesha lokuzilolonga, izihlunu zinokwenzakala okuncinci kwimicu yazo kwaye, emva koqeqesho, umzimba uqala ukubuyisela kunye nokulungisa ii-fibers zemisipha ezilahlekileyo okanye ezonakalisiweyo, ukonyusa ukwanda kubungakanani bemisipha. Inkqubo "yokwenzakala" yemicu yemisipha yenzeka ngenxa yoxinzelelo lwezihlunu, enokuthi ibangelwe kukuthwala umthwalo ongaphezulu, oko kukuthi, ngenxa yokusebenza kwemithambo enomthwalo omkhulu kunezihlunu ezisetyenziswayo, nto leyo ebangela inkqubo yokuziqhelanisa nezihlunu kunye iziphumo kwihypertrophy.

Inkqubo yoxinzelelo inokuqatshelwa ngenxa yokutsha kwemisipha ngexesha okanye emva kokuzilolonga. Oku kwenzeka ngenxa yokudumba kweeseli zemisipha ngenxa yokufumba kwegazi, iglycogen kunye nezinye izinto ngaphakathi, ezikhuthaza ukwanda kobunzima bemisipha. Jonga ezinye iingcebiso zokufumana ubunzima bemisipha.

Ungalwenza njani uqeqesho lwehypertrophy

Uqeqesho lwehypertrophy kufuneka lusekwe ngugqirha oqeqeshiweyo ngokomzimba ngokweempawu zomntu. Ngokwesiqhelo olu hlobo loqeqesho lwenziwa ngamandla, ubuncinci ama-3 ngeveki kunye nokusetyenziswa komthwalo omkhulu, ukuphucula inkqubo yehypertrophy. Jonga ukuzilolonga ngokupheleleyo ukuze ufumane ubunzima bemisipha.

Ayisiyiyo kuphela i-hypertrophy, kodwa ukuziqhelanisa nokuzilolonga umzimba ngokubanzi kunoluhlu lwezibonelelo, njengokunyuka komzimba, ukwehla kwepesenti yamafutha omzimba, ukuthintela izifo kunye nokuphucula amandla okuphefumla. Kubalulekile ukuba umthambo wehypertrophy usebenze kuwo wonke umzimba, kodwa ubuncinci ubuncinci iiyure ezingama-24 ukuze iqela lemisipha elisebenzayo linokuphinda lifumaneke.

Impazamo eqhelekileyo kwiindawo zokuzilolonga xa kufikwa kwihypertrophy kukuba amadoda aqeqesha kuphela amalungu aphezulu kunye nabasetyhini ngamalungu asezantsi kuphela. Ekuhambeni kwexesha oku kunokubangela i-asymmetry yomzimba, iintlungu zomqolo kwaye, kwimeko yamadoda angayiqeqesheliyo imilenze, inokubangela iingxaki ze-osteoarticular, kuba umlenze unoxanduva lokuxhasa umzimba.

Inkqubo yehypertrophy iyacotha, kwaye iziphumo zokuqala kufuneka zivele emva kweenyanga ezi-6. Ke kubalulekile ukuqhubeka nokuzilolonga kunye nokutya. Jonga ukuba kuthatha ixesha elingakanani ukufumana ubunzima bemisipha.

Yintoni yokutya ukufumana ubunzima bemisipha

Ukutya kwehypertrophy kufuneka kwenziwe yingcali yesondlo kwaye kubandakanya ukusebenzisa iikhalori ezingaphezulu kunoko kuchithwe, kuhlala kutyebile kwiiproteni, njengoko zinceda kwinkqubo yokubuyisa imicu yemisipha.

Kukwabalulekile ukusebenzisa ii-carbohydrate ezilungileyo kunye namafutha ukuze amandla aveliswe ukuze uqeqesho luqhutywe ngamandla kwaye umntu usenokufumaneka imini yonke. Jonga imenyu epheleleyo yokufumana ubunzima bemisipha.