Amathiphu wokwakha umzimba okusheshisa imiphumela yakho
Kubo bonke abantu abenza izinsimbi kulezi zinsuku, kubonakala sengathi kukhona abayishumi abane-podcast ngakho. Namuhla, kukhona okuningi sawo esiningi amathiphu athembisa ukudabula imisipha namandla we-Hulk ngokufanayo, futhi kanye nawo kuza ukudideka okuningi. Umuntu oyedwa osaziwayo angathi uthathe inqwaba yamakhilogremu angama-34 emisipha eqinile ngenyanga nje ngenkathi omunye umuntu onempilo engase afune ukuthi ukuphakamisa okunzima kuzokuqeda amandla. Ukudideka. Ukudideka. Ukudideka.
Ngokungangabazeki, kunezindlela ezingaphezu kwezimbalwa zokukhanda ikati lokuqina. Iqiniso elithandekayo kodwa elidumazayo ukuthi ngisho nabaphenyi nabaqeqeshi abadume kakhulu nabaziwa kakhulu bavumile endaweni ethile ukuthi abazi konke mayelana nokuthi ukwakhiwa kwemisipha kusebenza kanjani ukulahlekelwa kwamafutha izinqubo zingakhuthazwa. Kepha kulabo abafuna ukuqhuma isifuba noma ukuthuthukisa ama-biceps amakhulu, nayi eminye imithetho evunyelwe ngokwesayensi okufanele ilandelwe.
Izici Ezithinta Ukukhula Kwemisipha
Ngokusho kwamuva ucwaningo, kunezimbangela ezintathu eziyinhloko zokuthi ukwandisa isisindo somzimba (aka umsipha).
Ukulimala kwemisipha
I-micro-trauma yokuxhuma kwezicubu kanye nemisipha noma yemisipha ukusho ngqo lokho okuwumphumela wokuqeqeshwa kokumelana kuthinta inqubo yokuvuselelwa okunomphumela wokukhuthaza ukukhiqizwa kwamaseli emisipha amasha.
Ucwaningo luphethe ukuthi ukunyakaza kwe-eccentric njengesigaba esehlisayo se-bicep curl esidinga imisipha ukuba yande ngaphansi kwemiphumela yokungezwani ekuhlukumezeni okukhulu okuncane uma kuqhathaniswa nokunyakaza okugxilile njengokuphakamisa isigaba se-bicep curl esidinga ukuthi sivumelane.
Ukungezwani kwemishini
Kuliqiniso elifakazelwe ukuthi imisipha ayikhuli ngaphandle kokuthi idinga ukunqoba ukumelana. Ngemuva kwephoyinti, lapho udinga ukuzikhandla kanzima, kukhulu ukungezwani kwemishini futhi kube nomphumela ukukhula kwemisipha umfutho. Ngokuya ngemiphumela, ubuqotho besicubu buphazanyiswa wukuqina kwemishini okwenza uchungechunge lwezinguquko eziholela ekuthuthukisweni kosayizi wemisipha kanye nokwanda okuphawulekayo kwamandla namandla we-contractile. Ngamafuphi, isisindo esisindayo osiphakamisayo, kukhiqizwa ukungezwani okukhulu kwemishini, futhi uzokhula ngokwengeziwe.
Ukucindezeleka komzimba
Ngabe wake wezwa ukusha okujulile emisipheni ngemuva kokuqansa izitebhisi eziningana noma ukushaya okuphindaphindwayo okungu-10 kuye ku-15 kusethi yokugcina yezidumbu ezibulalayo noma ama-squats asindayo? Lokho kungenxa yengcindezi yemethabolikhi engumphumela wemikhiqizo kadoti evela ekukhiqizweni kwe- amandla anaerobic. Ngokuya ngocwaningo, lokhu kungaba yisikhuthazo esihle sokukhula kwemisipha.
Into enhle kakhulu ukuthi akudingeki uphume endleleni yokukufeza. Ngalokhu, ungavele wenze imisebenzi yokuqina okukhulu nokulinganisa isikhathi esikhuthaza ukushiswa kwemisipha. Zama imizuzwana engama-30 kuya kwengama-40 yomzamo omkhulu wokuxhuma noma amasekhondi angu-40-50 we-max-umzamo we-bodyweight lunge-to-curls noma ama-squat-to-presses.
Amathiphu Wokwakha Umzimba Asekelwa Isayensi
Kukholwe noma ungakukholwa, ngeke ukwazi ukugqoka noma imuphi umsipha kuhlaka lwakho ngaphandle kokuthi isikhathi sakho sokuvivinya umzimba kanye nokwakha umzimba sifaka eyodwa noma eziningi zalezi zinto.
Phonsa izinselelo emisipheni yakho
Siyakwazi konke lokhu kepha ngandlela thile siwela ogibeni lokuqeqeshwa. Izinsuku nezinsuku nezinyanga ngemuva kwezinyanga, silokhu sisebenzisa izisindo ezifanayo kuzinhlelo ezifanayo zokuphindaphinda futhi silandele izivivinyo ezifanayo. Akumangalisi, imisipha nje ingakhuli. Impendulo - qhubeka uphonsele inselelo imisipha yakho ngokugcwala ngokweqile okuqhubekayo.
Ucwaningo uphakamise ukuthi ukuphakamisa isisindo esithe xaxa isikhathi esithile kungakusiza ukuthi unciphise isikhathi sokuphumula phakathi kwamasethi, wenze ukuphindaphinda okuningi, uphakamise kancane futhi ngokushesha, ushintshe ukubamba, futhi uqhubekele ekuguqukeni okunzima nokuthuthukile kokuvivinya umzimba. Iphuzu ukukhulisa ama-horizons akho futhi wenze okungaphezulu kokuzivocavoca kwakho kokugcina. Kuyaqondakala ukuthi lokhu akunakwenzeka nsuku zonke kepha ngokuqinisekile kungenzeka isikhathi esithile.
Dlulela ngale kwe- “hypertrophy rep range”
Ucwaningo luphakamise ukuthi izikhathi zokwakha umzimba kanye nokuzivocavoca umzimba kufanele zigxile "kububanzi be-hypertrophy rep" okungukuphindaphinda okungu-8 kuye kokungu-10 noma okungu-12 kusethi ngayinye. Inqobo nje uma uziqeqesha uze ufike ezingeni lokuthi “ukwehluleka ngokuzithandela” - iphuzu lapho ungakwazi khona ukwenza okunye ukuphindaphinda ngesimo esihle - uzokwazi ukuthola imiphumela emihle. Akukhathalekile ukuthi lokhu "ukwehluleka okweqile" kutholakala ngokuphindaphinda okuphezulu noma ngezisindo ezisindayo, uzokwazi ukushaya imicu yohlobo lwemisipha yohlobo II enamandla okukhula okukhulu.
Zama lezi zeluleko zokwakha umzimba ukusheshisa imiphumela yakho yokuzivocavoca kanye nemiphumela ejimini. Baphelelise ngokuxuba okulungile kwe- Ama-SARM UK ukukhwabanisa izidakamizwa noma ama-SARM UK umjikelezo wokusika izidakamizwa.