Ukuqeqeshwa kwehypertrophy

-Delile

• Ukuqeqeshwa kwehypertrophy kwabesilisa nabesifazane
• Ungakhula kanjani imisipha ngokushesha
• Thola ukuthi uzodlani nokuthi yini ongayithatha ukuze uthole imisipha ku:

Ukuqeqeshwa kwemisipha hypertrophy kufanele kwenziwe, mhlawumbe, ejimini ngoba kudingeka imishini emikhulu nemishini.

Ukuqinisekisa ukuthi ukuqeqeshwa kwenziwa kahle, kubaluleke kakhulu ukuthi kube nothisha wezemithambo eduze. Kumele abheke ukuthi ngabe izivivinyo zenziwa kahle yini, ukumelana nokuphakamisa futhi kube sesimweni esifanele lapho kwehliswa, ukugwema ukulimala.

Ukuqeqeshwa kwehypertrophy kwabesilisa nabesifazane

Nasi isibonelo sokuqeqeshwa kwe-hypertrophy kwabesilisa nabesifazane, okufanele kwenziwe izikhathi ezi-5 ngesonto:

1. UMsombuluko: Isifuba ne-triceps;
2. NgoLwesibili: Emuva nezingalo;
3. NgoLwesithathu: Ihora eli-1 lokuzivocavoca nge-aerobic;
4. NgoLwesine: Imilenze, izinqe kanye nomhlane ongezansi;
5. ULwesihlanu Amahlombe ne-abs.

NgoMgqibelo nangeSonto kunconywa ukuthi uphumule ngoba nemisipha idinga ukuphumula nesikhathi sokunyusa ivolumu.

Uthisha wokuzivocavoca uzokwazi ukukhombisa okunye ukuzivocavoca, isisindo azosisebenzisa kanye nenani lezimpinda ezizokwenziwa ukuqinisekisa ukwanda kwesisindo semisipha, ukwenza ngcono ukujikeleza komzimba ngokuya ngezidingo zomuntu. Imvamisa, ekuqeqeshweni kwe-hypertrophy yabesifazane, kusetshenziswa izinsimbi ezinkulu emilenzeni nasezinqeni, kuyilapho abesilisa besebenzisa isisindo esiningi ngemuva nasesifubeni.

Ungakhula kanjani imisipha ngokushesha

Amanye amathiphu wokuzivocavoca okuhle kwe-hypertrophy yile:

• Yiba nengilazi yejusi yezithelo zemvelo ngaphambi kokuqeqeshwa ukuhlola inani lama-carbohydrate namandla adingekayo ukwenza izivivinyo;
• Sebenzisa ukudla komthombo wamaprotheni ngemuva kokuqeqeshwa, njengezinyama, amaqanda nemikhiqizo yobisi. Ngokudla amaprotheni ngemuva kokuqeqeshwa, umzimba uthola ithuluzi elidingekayo lokukhulisa imisipha;
• Phumula ngemuva kokuqeqeshwa ngoba ukulala kahle kunika umzimba isikhathi esidingekayo ukuze ukhiqize imisipha eyengeziwe. Umzamo omkhulu kakhulu unganciphisa amandla omzimba okukhiqiza imisipha futhi ubeke engcupheni umphumela wokugcina.

Lapho umuntu efinyelela izilinganiso azifunayo, akunconywa ukuthi ayeke ukuqeqeshwa. Kulokhu, kufanele aqhubeke nokuqeqeshwa, kepha akumele akhuphule isisindo samadivayisi. Ngakho-ke, umzimba uhlala ngezinyathelo ezifanayo, ngaphandle kokunyuka noma ukulahleka kwevolumu.

Thola ukuthi uzodlani nokuthi yini ongayithatha ukuze uthole imisipha ku:

• Izithasiselo zokuthola ubukhulu bemisipha
• Ukudla ukuze uthole isisindo semisipha