15 Muscle Building Tips

Ukwakhiwa kwemisipha kungaba nzima - noma ngubani ofunde iphephabhuku lezempilo noma amabili uyakwazi lokho. Sakhe uhlu lwemithetho oluzokuvumela ukuthi wandise ukusebenza kwakho, ulahlekelwe ngamafutha, futhi uthole imisipha.

Lapha sihlanganisa imigomo yendawo yonke yokwakha imisipha.

Lezi zeluleko zizokufundisa izisekelo ezibucayi zokukhula isisindo mass, noma ngabe usaqala, ukwakha umzimba, noma ufuna ukuqina kunokuba mkhulu. Uzofunda nokuthi ungakhuphula kanjani ukukhula kwemisipha yakho futhi ufinyelele imigomo yakho.

Izinto zokuqala kuqala, imishini yokuvivinya umzimba ingaba yingozi, futhi ufuna ukugwema ukulimala ngazo zonke izindlela (ama-physios ayabiza!), Ngakho-ke qiniseka ukuthi ulandela imithethonqubo yokuzivocavoca futhi uphakamise ngokuzibophezela.

Izeluleko Ezili-15 Zokwakha Imisipha

1. Yakha isimiso

Ukungaguquguquki kuyisihluthulelo!

Ukuthuthukisa inqubo kubalulekile ekwakheni imisipha. Umkhuba omuhle kakhulu ukukala isitimela okungenani kathathu ngesonto. Izikhathi ezintathu ngesonto inani eliphansi levolumu elidingekayo ukwakha isisusa sokwakha imisipha kepha ungakudlula lokhu. Vele uqinisekise ukuthi uvumela umzimba wakho isikhathi esanele sokululama phakathi kwezikhathi.

2. Ukuzifudumeza kahle

Ukuzifudumeza okuqinile kuzokuvumela ukuthi uphakamise isisindo esithe xaxa ngokuhamba kwesikhathi, okusho imisipha eyengeziwe.

Iphuzu lokuzifudumeza ukuvula amalunga, ukwelula imisipha, imisipha, nokwandisa izinga lokushisa kwemisipha yakho. Uma wenza iseshini esindayo, qala ngokunyakaza okuyisisekelo komzimba ukuze ufudumeze imisipha yakho.

3. Ivolumu namandla

Qeqesha ngevolumu ephezulu namandla aphakathi nendawo.

Ivolumu yinani lamasethi nokuphindaphindwayo okwenzayo, futhi umfutho ukuthi usebenzisa isisindo esingakanani. Isibonelo, nanka 'amasethi' amathathu ahlukene ongawenza lapho uqeqesha isisindo:

  • Inketho ye-1 unezimpinda eziyishumi kusethi engu-4 enesisindo esifanayo esisetshenziselwe iqembu ngalinye,
  • Inketho ye-2 isebenzisa isisindo esiphakeme ngamasethi ambalwa, futhi
  • Inketho ye-3 imele inqubo yokuqala ngokuphindaphinda okuningi kwesisindo esiphansi futhi kugcine ngokuphindaphinda okumbalwa kwesisindo esiphakeme.
Ukuphindaphinda Imisa Isisindo Sisetshenzisiwe
Inketho ye-1 8 4 20 kg
Inketho ye-2 10 3 25 kg
Inketho ye-3

10

8

6

3

20 kg

25 kg

30kg

 

4. Ziphushe

Cindezela ukuzivocavoca ngakunye kusethwe ukuthi kwehluleke. Ukwehluleka okusho ukuthi awukwazanga ukuqeda ngokomzimba isethi ephelele ephelele yomsebenzi. Uma ifomu lakho lihambile, khona-ke imisipha yakho idinga isikhathi sokululama - uzicindezele wena kepha hhayi kuze kube sekulimaleni.

5. Khetha izivivinyo ezifanele

I-3 enkulu lapho ukuqeqeshwa kwesisindo yi-squat, i-deadlift, ne-bench press - lezi zivivinyo zizokwakha amandla, isimo, nenqwaba. Kodwa-ke, wonke umuntu unomgomo ohlukile lapho eqala ukukala isitimela. Khuluma nochwepheshe futhi wenze ucwaningo lwakho ukuthola izivivinyo ezinhle kakhulu zokufinyelela le nhloso.

6. Yidla kahle

Ukudla kwakho kuyingxenye enkulu yekhono lakho lokwakha imisipha. Uma uzama ukwakha imisipha, kufanele udle amaprotheni amaningi ukuze ukhulise ukukhula okusha kwemisipha.

Insalela yekhalori ibalulekile ekwakheni imisipha; kodwa-ke, ukudla into efanele ngesikhathi esifanele kubalulekile ekusizeni ukuthi ukhulise imisipha yakho. Indlela elula ukudla ibhulakufesi lakho, isidlo sasemini nesidlo sakusihlwa, njengokujwayelekile, kufakwe nokudla ngemuva kokuzivocavoca, ngaphambi kokulala, nokudla okulula okumbili phakathi.

7. Yenza uphethiloli usebenze

Yidla amaprotheni ngaphambi nangemva kwesisindo sesitimela. Lokhu kubalulekile njengoba amagremu ayi-10 kuye kwangama-20 wamaprotheni adliwe cishe imizuzu engama-60 ngaphambi kokuba isitimela sakho sizosiza ekwenzeni umphumela wokwakha izicubu zomzimba ngemuva kweseshini.

8. Amaprotheni ayaqhaqhazela

Isayensi isitshela ukuthi ukudla oketshezi kumunca ngokushesha - kunzima ngakho! Phuza ukuzamazama kwamaprotheni imizuzu engama-30 kuya kwengu-60 ngaphambi kokuzivocavoca.

Ucwaningo olwenziwa ngo-2001 e-University of Texas lwathola ukuthi abaphakamisa izindebe abaphuza i-shake enama-amino acid nama-carbohydrate ngaphambi kokuzivocavoca bakhuphule amaprotheni synthesis abo ngaphezu kwalaba abaphakamisa iziphuzo abaphuza ukuzamazama okufanayo ngemuva kokuzivocavoca.

9. Hlanganisa amanzi!

Ucwaningo luye lwabonisa ukuthi lapho amaseli elahlekelwa ngamanzi futhi ngenxa yalokho ivolumu, ukukhiqizwa kwamaprotheni kungancipha, futhi ukuwohloka kwamaprotheni kuyashesha.

10. Ukulayisha ngokweqile okuqhubekayo

Kungaba ngcono uma uphonsela inselelo imisipha yakho ukuqala ukukhula, kepha futhi udinga ukuhlakanipha ngokuthi ukwenze kanjani lokho. Uma ukhulisa inani lesisindo osiphakamisa ngokushesha okukhulu, uzokwandisa ingozi yokulimala kwakho. Kepha uma ukwenze ngokunensa, uzoshintsha imiphumela yakho noma ushaye ithafa.

Ithiphu yePro: Faka isisindo esingu-2 - 5% kumakheshi akho masonto onke ukuze wandise kancane kancane izinsimbi ozisebenzisayo.

11. Gxila ekuxhumaneni kwengqondo nemisipha

Sebenzisa imishini yokuzihlukanisa nezisindo zamahhala ngokulinganayo. Amajimu anamuhla agcwele imishini kanokusho engasiza ekwakheni imisipha, iqembu elilodwa lemisipha ngasikhathi. Kodwa-ke, ngeke kukusize wakhe isisekelo esiqinile semisipha. Ama-dumbbells nama-barbells abalulekile ekuzivocavoca umzimba - ikakhulukazi kwabaqalayo.

12. Yenza ukunyakaza okuhlanganisiwe

Ungahle ulingeke ukuthi uzame zonke izivivinyo ongazibona kumamagazini okuzivocavoca noma kumawebhusayithi; kungcono ukunamathela ekunyakazeni okuyisisekelo kuqala.

Ukuzivocavoca okufana ne-squat, i-deadlift, i-barbell bench press, kanye ne-shoulder shoulder press akufanele kuphuthelwe ohlelweni lwakho.

13. Ungeqi amaqembu emisipha

Imilenze nangemuva kubaluleke kakhulu njengezingalo ne-abs - qala ukuqeqesha umzimba ogcwele kusenesikhathi, futhi kuzoba lula phansi.

14. Shaya umkhawulo wakho weLeucine

ILeucine wuhlobo lwamaprotheni oludala ukukhula kwemisipha, ikakhulukazi atholakala kuma-protein wesilwane. Ukuqinisekisa ukuthi ushaya umkhawulo wakho we-leucine - funda amalebula akho wokudla!

15. Phumula ngokwanele

Ukwakhiwa kwemisipha, ukululama nokulungiswa kwenzeka lapho uphumule naphakathi nokulala; ukwehluleka ukuphumula ngokufanele kungandisa inqubo yokwakha imisipha futhi kungaholela ekulimaleni.

 

Uma ulandela lezi zeluleko eziyi-15, ngiyaqinisekisa ukuthi uzokwakha imisipha nenqwaba yakho ngokushesha okukhulu kunendlela ocabanga ngayo!