Uqeqesho lweHypertrophy vs.

Umxholo

• Malunga noqeqesho lobunzima
• Ukuqala ngaphandle: amandla kunye nobukhulu
• Uqeqesho lwehypertrophy vs.
• Uqeqesho lwehypertrophy: iiseti ezingaphezulu kunye nokuphindaphinda
• Uqeqesho lwamandla: ukuphindaphinda okumbalwa ngamandla amakhulu
• Izibonelelo zoqeqesho lwamandla
• Izibonelelo zoqeqesho lwehypertrophy
• Iingozi ezinxulunyaniswa nokuphakamisa iintsimbi
• Yise kude

Ukhetho phakathi koqeqesho lwehypertrophy kunye noqeqesho lwamandla luhambelana neenjongo zakho zoqeqesho lobunzima:

• Ukuba ufuna ukwandisa ubungakanani bemisipha yakho, uqeqesho lwehypertrophy lolwakho.
• Ukuba ufuna ukwandisa amandla emisipha yakho, jonga uqeqesho lwamandla.

Qhubeka ufunda ukuze ufunde malunga neenzuzo kunye neengozi zomntu ngamnye.

Malunga noqeqesho lobunzima

Uqeqesho lobunzima yirejimeni yokuzivocavoca ebandakanya ukuhambisa izinto ezinikezela ngenkcaso, ezinje:

• ubunzima bokusimahla (iibarbells, dumbbells, kettlebells)
• oomatshini bokuthoba ubunzima (iipuli kunye neziteki)
• ubunzima bomzimba wakho (pushups, chinups)

Ezi zinto zihanjiswa ngokudityaniswa:

• imithambo ethile
• inani lamaxesha omsebenzi wenziwe (reps)
• inani lemijikelezo yeempendulo ezigqityiweyo (iiseti)

Umzekelo, ukuba wenze i-12 ye-dumbbell lunges ezilandelelanayo, waphumla, emva koko wenza i-12 ngaphezulu, wenze iiseti ezimbini ze-12 reps ye-dumbbell lunges.

Ukudityaniswa kwezixhobo, ukuzivocavoca, ukuphinda ubuye, kunye neeseti zibekwa kwindawo yesiqhelo yokuzilolonga ukujongana neenjongo zomntu osebenzayo.

Ukuqala ngaphandle: amandla kunye nobukhulu

Xa uqala ngoqeqesho lobunzima, wakha amandla emisipha kunye nobungakanani ngaxeshanye.

Ukuba uthatha isigqibo sokuthatha ubunzima bakho ukuya kwinqanaba elilandelayo, kuya kufuneka ukhethe phakathi kweentlobo ezimbini zoqeqesho. Uhlobo olunye lujolise kwihypertrophy, kwaye olunye uhlobo lujolise ekonyuseni amandla.

Uqeqesho lwehypertrophy vs.

Ukuzivocavoca kunye nezixhobo ezisetyenziselwa uqeqesho lwamandla kunye noqeqesho lwehypertrophy zifana kakhulu. Umahluko ophambili kwezi zimbini zezi:

• Umthamo woqeqesho. Eli linani leeseti kunye nokuphindaphinda okwenzayo kwimithambo.
• Ukuqina koqeqesho. Oku kubhekisa kubunzima obuphakamisayo.
• Ukuphumla phakathi kweeseti. Eli lixesha lokuphumla onika umzimba wakho ukuba uphinde kwakhona kuxinzelelo lomzimba lomthambo.

Uqeqesho lwehypertrophy: iiseti ezingaphezulu kunye nokuphindaphinda

Kwihypertrophy, unyusa ivolumu yoqeqesho (iiseti ezingaphezulu kunye nokuphindaphinda) ngelixa unciphisa amandla. Ngokwesiqhelo, lonke ixesha lokuphumla phakathi kweeseti zehypertrophy yimizuzu emi-1 ukuya kwemi-3.

Uqeqesho lwamandla: ukuphindaphinda okumbalwa ngamandla amakhulu

Ngamandla emisipha, unciphisa inani lokuphinda usete (umthamo wokuzilolonga) ngelixa usonyusa amandla (ukongeza ubunzima obunzima). Ngokwesiqhelo, ixesha lokuphumla phakathi kweeseti zamandla yimizuzu emi-3 ukuya kwemi-5.

Izibonelelo zoqeqesho lwamandla

Ngokwe-Mayo Clinic, uqeqesho lwamandla lunokukunceda:

• endaweni yamafutha omzimba ngobunzima bemisipha
• lawula ubunzima bakho
• yandisa imetabolism yakho
• ukwandisa uxinzelelo lweethambo (ukunciphisa umngcipheko we-osteoporosis)
• ukunciphisa iimpawu zeemeko ezingapheliyo, ezifana:
  • umqolo obuhlungu
  • ukutyeba kakhulu
  • isifo samathambo
  • isifo sentliziyo
  • isifo seswekile
  • ukudakumba

Izibonelelo zoqeqesho lwehypertrophy

Olunye lwezibonelelo zoqeqesho lwehypertrophy lubuhle xa ucinga ukuba izihlunu ezikhulu zijongeka zilungile. Ezinye izibonelelo zoqeqesho lwehypertrophy zibandakanya:

• ukwanda kwamandla kunye namandla
• Inkcitho eyandisiweyo yekhalori, enokunceda ukunciphisa umzimba
• ukonyuka kokulinganisa (kuthintela ukungalingani kwemisipha)

Iingozi ezinxulunyaniswa nokuphakamisa iintsimbi

Ngelixa zikho izibonelelo ezininzi ezinxulumene nokuphakamisa iintsimbi, kukho izinto ezithile ekufuneka uziqwalasele:

• Ukuphakamisa ngokukhawuleza okukhulu okanye kakhulu kunokukhokelela ekonzakaleni.
• Iintshukumo ezingaphaya kwenqanaba eliqhelekileyo lokuhamba zinokubangela ukonzakala.
• Ukubamba umphefumlo wakho ngelixa uphakamisa kunokubangela ukwanda ngokukhawuleza koxinzelelo lwegazi okanye kubangele i-hernia.
• Ukungaphumli ngokwaneleyo phakathi kokusebenza kunokukhokelela kumonakalo womzimba okanye ukulimala ngokweqile, njenge-tendinosis kunye ne-tendinitis.

Yise kude

Ke yeyiphi engcono, hypertrophy okanye amandla?

Lo ngumbuzo kuya kufuneka uphendule wona. Logama nje ungagqithisi nangasiphi na isigqibo, zombini zibonelela ngezibonelelo ezifanayo zempilo kunye nemingcipheko, ke ukhetho luyehlela kukhetho lwakho.

Ukuba ufuna ezinkulu, izihlunu ezinobunzima, khetha uqeqesho lwehypertrophy: Yandisa umthamo wakho woqeqesho, unciphise amandla, kwaye unciphise ixesha lokuphumla phakathi kweeseti.

Ukuba ufuna ukwandisa amandla emisipha, khetha uqeqesho lwamandla: Nciphisa umthamo wokuzilolonga, wandise amandla, wandise ixesha lokuphumla phakathi kweeseti.