Kuthatha ixesha elingakanani ukufumana ubunzima bemisipha

Umxholo

• Utshintsho emzimbeni
• Indlela yokujongana nokufumana ubunzima bemisipha

Ixesha elithathayo umntu lokufumana ubunzima bemisipha ngokwenza imisebenzi yomzimba ye-anaerobic, enje ngoqeqesho lobunzima, imalunga neenyanga ezi-6. Nangona kunjalo, i-hypertrophy yemisipha ingaqala ukuqatshelwa emva kweeveki ezimbalwa okanye iinyanga ngokuxhomekeke kubume bomzimba kunye nobume bomntu ngamnye.

Nangona kunjalo, ukuba umntu akenzi mithambo rhoqo, akanako ukutya ngendlela esempilweni okanye akavumeli izihlunu ukuba ziphumle ngokwaneleyo, ixesha lokufumana izihlunu linokuba lide.

Utshintsho emzimbeni

Xa kusenziwa umthambo we-anaerobic okanye wokuxhathisa, njengokuqeqesha ubunzima kunye nokuzivocavoca esiswini, umzekelo, ukonakala kwentsinga yemisipha kunye nokudumba kweeseli zemisipha kuyakhuthazeka, okuvula indlela ekhokelwa yihomoni ejolise ekulungiseni imicu kunye nokunciphisa ukudumba. iiseli. Xa le nkqubo isenzeka, ifayibha yemisipha iyanda, ekhokelela ekuzuzeni kobunzima bemisipha.

Utshintsho lokuqala emzimbeni luhlala:

• Kwiinyanga zokuqala nezesibini zokuzilolonga kukho ukulungelelaniswa komzimba kulo msebenzi. Kungelo xesha kanye apho umntu eziva iintlungu emva kokuzilolonga kunye nenkqubo ye-cardiovascular system ehambelana nomzamo, njengoko efumana amandla, unyamezelo kunye nokuguquguquka.
• Emva kweenyanga ezi-3 zokuzilolonga rhoqo, umzimba uqala ukutshisa ngakumbi amanqatha aqokelelweyo kwaye, ngeli xesha, nangona kungekho zuzo lukhulu kwiimisipha, ukuncitshiswa okuhle kocwangco lwamafutha phantsi kolusu kunokujongwa. Ukusuka apho kuya kuba lula kwaye kulula ukunciphisa umzimba.
• Phakathi kweenyanga ezi-4 ukuya kwezi-5 emva kokuqala kokuzivocavoca umzimba, kukho ukwehla okuninzi kumanqatha kunye nokukhululwa okukhulu kwee-endorphins emzimbeni, kushiya umntu ekwimeko engcono kunye nokuziphatha okungakumbi komzimba. Kwaye, kuphela emva kweenyanga ezi-6 zokuqala kwemithambo yomzimba, kunokwenzeka ukuba uqaphele inzuzo enkulu kubunzima bemisipha.

Izihlunu ezithatha ixesha elide ukukhula zii-triceps, amathanga angaphakathi kunye namathole. Ezi azisoze "zikhule" ngokukhawuleza njengamanye amaqela emisipha, ngenxa yohlobo lweentsinga abanazo.

Kukwabalulekile ukukhankanya ukuba kwimeko yabasetyhini, umzimba uphendula kancinci kancinci ekukhuleni kwezihlunu ngenxa yamanqanaba asezantsi e testosterone, njengoko le hormone inxulumene ngqo nenkqubo yokufumana ubunzima bemisipha. Jonga ezinye iingcebiso zokufumana ubunzima bemisipha.

Indlela yokujongana nokufumana ubunzima bemisipha

Ezinye izicwangciso ezinokwamkelwa ukuququzelela i-hypertrophy ye-muscle zi:

• Faka ukutya okune-protein kwisidlo ngasinye nasemva koqeqesho, oko kuthetha ukuba uneproteni eyaneleyo emzimbeni wakho yokunceda ukwakha izihlunu. Jonga uluhlu lokutya okune-protein;
• Faka ukutya okune-carbohydrate emva kokuzilolonga kunye neeproteni, njengoko kufuneka ukuzalisa indawo yokugcina iswekile kwimisipha kunye nokulungisa umonakalo owenziwe ngexesha lokuzilolonga;
• Ukuthatha izongezo zeprotein kunye nezinye izongezo zesondlo ukukhuthaza ukukhula kwemisipha, nangona kunjalo kubalulekile ukuba kuyacetyiswa yingcali yezondlo, njengoko kuxhomekeke kwinjongo nganye yomntu ngamnye;
• Phumla iqela lemisipha elivuselelweyo kuqeqesho lweeyure ezingama-24 ukuya kuma-48, kwaye kufuneka aqeqeshe elinye iqela lemisipha ngosuku olulandelayo. Umzekelo, ukuba ukuzilolonga kwemini ibikulomlenze, kuya kufuneka unike isihlunu ukuphumla iiyure ezingama-48 ukuze i-hypertrophy ithande, kwaye amalungu aphezulu okanye esisu, umzekelo, kufuneka asebenze ngosuku olulandelayo;
• Ukulala kunye nokuphumla ubuncinci iiyure ze-8 kukwabalulekile ukuvumela ixesha lokuba umzimba uphinde uchache kwaye uthande ukuzuza komzimba.

Ukuphucula ukuzilolonga kunye nokwenza ukuba ubunzima bemisipha buzuze ngokukhawuleza, ezinye iindlela zinokwamkelwa, ezinokuthi zikhokelwe yingcali yesondlo kunye nemfundo yomzimba, ukuze isicwangciso esizimeleyo sikwazi ukucaciswa kokubini malunga nokutya kunye nokusebenza komzimba.

Bukela ividiyo engezantsi ukuze ubone ezinye iingcebiso malunga nendlela yokutya ukuze ufumane izihlunu ngokukhawuleza: