Kuthatha isikhathi esingakanani ukuthola isisindo semisipha

-Delile

• Izinguquko emzimbeni
• Ungakusiza kanjani ukuzuza kwemisipha

Isikhathi esithatha umuntu ukuzuza ubukhulu bemisipha ngokwenza umsebenzi womzimba we-anaerobic, njengokuqeqeshwa kwesisindo, cishe izinyanga eziyisithupha. Kodwa-ke, i-hypertrophy yemisipha ingaqala ukuqashelwa ngemuva kwamasonto ambalwa noma izinyanga ezimbalwa kuya ngezimpawu zomzimba nezofuzo zomuntu ngamunye.

Kodwa-ke, uma umuntu engenzi ukuzivocavoca umzimba njalo, engenakho ukudla okunempilo noma engavumeli imisipha iphumule isikhathi esanele, isikhathi sokuthola isisindo semisipha singaba side.

Izinguquko emzimbeni

Lapho kwenziwa ukuzivivinya kwe-anaerobic noma ukumelana, njengokuqeqeshwa kwesisindo nokuzivocavoca esiswini, ngokwesibonelo, ukonakala kwemisipha yefibre nokuvuvukala kwamaseli emisipha kuyashukumisa, okuvula indlela eqondiswa yihomoni ehlose ukulungisa imicu nokunciphisa ukuvuvukala. amaseli. Lapho le nqubo yenzeka, i-fiber yemisipha iyanda, okuholela ekuzuzeni kwesisindo semisipha.

Izinguquko zokuqala emzimbeni imvamisa:

• Ezinyangeni zokuqala nezesibili zokuvivinya umzimba kunokuzivumelanisa komzimba nomsebenzi. Kungalesi sikhathi lapho umuntu ezwa khona ubuhlungu obuningi ngemuva kokuzivocavoca futhi uhlelo lwakhe lwenhliziyo luvumelana nomzamo, njengoba ethola amandla amaningi, ukukhuthazela nokuguquguquka.
• Ngemuva kwezinyanga ezi-3 zokuvivinya umzimba njalo, umzimba uqala ukushisa kakhulu amafutha anqwabelene futhi, kule nkathi, yize kungekho nzuzo enkulu emisipheni, kungancishiswa kahle ungqimba lwamafutha ngaphansi kwesikhumba. Ukusuka lapho kuba lula futhi kube lula ukwehlisa isisindo.
• Phakathi kwezinyanga ezine nezingu-5 ngemuva kokuqala kokuvivinya umzimba, ukwehla okukhulu kwamafutha nokukhululwa okukhulu kwama-endorphin emzimbeni, kushiya lowo muntu esimweni esingcono futhi enokuthambekela okungaphezulu komzimba. Futhi, kuphela ngemuva kwezinyanga eziyi-6 zokuqala kokuvivinya umzimba, kungenzeka ukubona inzuzo enkulu kwimisipha.

Imisipha ethatha isikhathi eside ukukhulisa ama-triceps, amathanga angaphakathi namankonyane. Lokhu ngeke "kukhule" ngokushesha njengamanye amaqembu emisipha, ngenxa yohlobo lwemicu abanayo.

Kubalulekile futhi ukusho ukuthi esimweni sabesifazane, umzimba uphendula ngokunensa ekukhuleni kwemisipha ngenxa yamazinga aphansi e-testosterone, njengoba le hormone ihlobene ngqo nenqubo yokuthola isisindo semisipha. Bheka amanye amathiphu wokuthola ubukhulu bemisipha.

Ungakusiza kanjani ukuzuza kwemisipha

Amanye amasu angamukelwa ukwenza lula i-muscle hypertrophy yile:

• Faka ukudla okunothe amaprotheni ngaso sonke isikhathi sokudla nangemva nje kokuqeqeshwa, okusho ukuthi unamaprotheni anele emzimbeni wakho ukusiza ukwakha imisipha. Bheka uhlu lokudla okunothe amaprotheni;
• Faka ukudla okune-carbohydrate ngemuva kokuzivocavoca umzimba kanye namaprotheni, njengoba kunesidingo sokugcwalisa indawo yokugcina ushukela emisipheni nokulungisa umonakalo odalwe ngesikhathi sokuvivinya umzimba;
• Ukuthatha izithasiselo zamaprotheni nezinye izithasiselo zokudla okunomsoco ukukhuthaza ukukhula kwemisipha, noma kunjalo kubalulekile ukuthi kunconywe ngongoti wokudla, njengoba kuya ngomgomo ngamunye womuntu ngamunye;
• Phumuza iqembu lemisipha elikhuthazwe ekuqeqesheni amahora angama-24 kuye kwangama-48, futhi kufanele aqeqeshe elinye iqembu lemisipha ngosuku olulandelayo. Isibonelo, uma ukuzivocavoca kosuku bekungokomlenze, kufanele unikeze imisipha ukuphumula kwamahora angama-48 ukuze i-hypertrophy ivune, futhi amalungu aphezulu noma esisu, ngokwesibonelo, kufanele asebenze ngosuku olulandelayo;
• Lala uphumule okungenani amahora ayisishiyagalombili kubalulekile futhi ukuvumela isikhathi sokuthi umzimba ululame futhi uthande ukuzuza kwemisipha.

Ukwenza ngcono ukuvivinya umzimba nokwenza imisipha izuze ngokushesha, amanye amasu angamukelwa, okufanele aqondiswe ngungoti wezokudla kanye nemfundo yezomzimba, ukuze icebo elenzelwe umuntu ngamunye lingacaciswa zombili maqondana nokudla nokusebenza komzimba.

Buka ividiyo engezansi ukubona amathiphu amaningi wokuthi ungadla kanjani ukuze uthole imisipha ngokushesha: