Ukuqeqeshwa kwe-Hypertrophy vs. Ukuqeqeshwa Kwamandla: Ubuhle Nobubi

-Delile

• Mayelana nokuqeqeshwa kwesisindo
• Ukuqala: amandla nosayizi
• Ukuqeqeshwa kwehypertrophy kuqhathaniswa nokuqeqeshwa kwamandla
• Ukuqeqeshwa kwe-Hypertrophy: amasethi amaningi nama-reps
• Ukuqeqeshwa kwamandla: ama-reps ambalwa ngamandla amakhulu
• Izinzuzo zokuqeqeshwa kwamandla
• Izinzuzo zokuqeqeshwa kwe-hypertrophy
• Izingozi ezihambisana nokuphakamisa izinsimbi
• Ukudla okudlela endlini

Ukukhetha phakathi kokuqeqeshwa kwe-hypertrophy nokuqeqeshwa kwamandla kuhlobene nezinhloso zakho zokuqeqeshwa kwesisindo:

• Uma ufuna ukukhulisa usayizi wemisipha yakho, ukuqeqeshwa kwe-hypertrophy kungokwakho.
• Uma ufuna ukukhulisa amandla emisipha yakho, cabanga ngokuqeqeshwa kwamandla.

Qhubeka ufunda ukuze ufunde ngobuhle nobubi bawo ngamunye.

Mayelana nokuqeqeshwa kwesisindo

Ukuqeqeshwa kwesisindo uhlelo lokuzivocavoca olubandakanya ukuhambisa izinto ezinikeza ukumelana, njenge:

• izisindo zamahhala (ama-barbells, ama-dumbbells, ama-kettlebells)
• imishini yesisindo (ama-pulleys kanye nezitaki)
• isisindo somzimba wakho (pushups, chinups)

Lezi zinto zihanjiswa ngenhlanganisela ye:

• izivivinyo ezithile
• inani lezikhathi zokuvivinya umzimba okwenziwe (reps)
• inani lemijikelezo yama-reps aqediwe (amasethi)

Isibonelo, uma wenze ama-dumbbell lunges alandelanayo ayi-12, waphumula, waphinde wenza amanye ayi-12, wenza amasethi ama-2 ama-reps ayi-12 ama-dumbbell lunges.

Ukuhlanganiswa kwemishini, ukuzivocavoca umzimba, ama-reps, kanye nokusetha kuhlanganiswa kube yinto ejwayelekile yokuzivocavoca ukubhekana nezinhloso zomuntu osebenzayo.

Ukuqala: amandla nosayizi

Uma uqala ngokuqeqesha isisindo, wakha amandla nobukhulu bemisipha ngasikhathi sinye.

Uma uthatha isinqumo sokuthatha ukuqeqeshwa kwakho kwesisindo uye ezingeni elilandelayo, kufanele ukhethe phakathi kwezinhlobo ezimbili zokuqeqeshwa. Uhlobo olulodwa lugxile kwi-hypertrophy, kanti uhlobo olulodwa lugxile ekwandiseni amandla.

Ukuqeqeshwa kwehypertrophy kuqhathaniswa nokuqeqeshwa kwamandla

Ukuzivocavoca kanye nemishini esetshenziselwa ukuqeqeshwa kwamandla nokuqeqeshwa kwe-hypertrophy kufana kakhulu. Umehluko oyinhloko phakathi kwalokhu yilawa:

• Ivolumu yokuqeqesha. Leli linani lamasethi nokuphindaphinda okwenzayo ekuzivocavoca umzimba.
• Ukuqina ngamandla. Lokhu kusho isisindo osiphakamisayo.
• Ukuphumula phakathi kwamasethi. Lesi yisikhathi sesikhathi sokuphumula osinikeza umzimba wakho ukuze ululame ekucindezelekeni komzimba wokuzivocavoca.

Ukuqeqeshwa kwe-Hypertrophy: amasethi amaningi nama-reps

Nge-hypertrophy, ukwandisa ivolumu yokuqeqesha (amasethi amaningi nama-reps) ngenkathi wehlisa amandla kancane. Imvamisa, isikhathi sokuphumula phakathi kwamasethi we-hypertrophy yimizuzu eyi-1 kuye kwemi-3.

Ukuqeqeshwa kwamandla: ama-reps ambalwa ngamandla amakhulu

Ukuze uthole amandla emisipha, wehlisa inani lama-reps kusethi (ivolumu yokuzivocavoca) ngenkathi ukwandisa amandla (engeza izinsimbi ezisindayo). Imvamisa, isikhathi sokuphumula phakathi kwamasethi wamandla yimizuzu emi-3 kuye kwemihlanu.

Izinzuzo zokuqeqeshwa kwamandla

Ngokuya ngeMayo Clinic, ukuqeqeshwa ngamandla kungakusiza:

• shintsha amafutha omzimba ngemisipha emincane
• phatha isisindo sakho
• ukwandisa umzimba wakho
• khulisa ukuqina kwamathambo (ukunciphisa ubungozi be-osteoporosis)
• ukunciphisa izimpawu zezimo ezingalapheki, njenge:
  • ukuhlungu obusemhlane
  • ukukhuluphala ngokweqile
  • isifo samathambo
  • Isifo senhliziyo
  • isifo sikashukela
  • ukudana

Izinzuzo zokuqeqeshwa kwe-hypertrophy

Enye yezinzuzo zokuqeqeshwa kwe-hypertrophy ubuhle uma ucabanga ukuthi imisipha emikhulu ibukeka kahle. Ezinye izinzuzo zokuqeqeshwa kwe-hypertrophy zifaka:

• amandla andisiwe
• ukusetshenziswa kwemali okwengeziwe kwekhalori, okungasiza ekunciphiseni isisindo
• ukulinganisa okwandisiwe (kugwema ukungalingani kwemisipha)

Izingozi ezihambisana nokuphakamisa izinsimbi

Ngenkathi kunezinzuzo eziningi ezihambisana nokuphakamisa izinsimbi, kunezinto ezithile okufanele uzicabangele:

• Ukuphakamisa ngokushesha okukhulu noma ngokweqile kungaholela ekulimaleni.
• Ukuhamba okungaphezu kobubanzi obujwayelekile bokuhamba kungaholela ekulimaleni.
• Ukubamba umoya wakho ngenkathi uphakamisa kungaholela ekwandeni okusheshayo kwengcindezi yegazi noma kubangele i-hernia.
• Ukungaphumuli ngokwanele phakathi kokuzivocavoca kungaholela ekulimaleni kwezicubu noma ukulimala ngokweqile, njenge-tendinosis ne-tendinitis.

Ukudla okudlela endlini

Ngakho-ke, yikuphi okungcono, i-hypertrophy noma amandla?

Lo ngumbuzo okufanele uziphendule wona. Uma nje ungadluli ngokweqile nganoma yisiphi isinqumo, bobabili banikela ngezinzuzo ezifanayo zezempilo kanye nezingozi, ngakho-ke ukukhetha kuya ngokuthanda kwakho.

Uma ufuna imisipha emikhulu, enamandla, khetha ukuqeqeshwa kwe-hypertrophy: Khulisa ivolumu yakho yokuqeqesha, wehlise umfutho, futhi unciphise isikhathi sokuphumula phakathi kwamasethi.

Uma ufuna ukukhulisa amandla emisipha, khetha ukuqeqeshwa kwamandla: Yehlisa ivolumu yokuzivocavoca, wandise umfutho, futhi wandise isikhathi sokuphumula phakathi kwamasethi.