Abagijimi abaningi kakhulu bawela okokunyakaza okungabodwa. Musa ukuphinda amaphutha abo, ungadeli intuthuko yakho ngenxa yothando lokunyakaza okukodwa. Dlala umdlalo ngokuzivocavoca okuyisisekelo!

About the Author: Todd Boomgardner

Inqubo yokuqeqesha iluchungechunge lokukhetha. Ukhetha imigomo ofuna ukuyifinyelela bese unquma ukuthi yini okudingeka uyifeze. Ngemuva kwalokho unquma ukunikela ngesikhathi sakho namandla akho ukuqhubekela phambili kulezi zinhloso. Kulula, akunjalo?

Eqinisweni, kukhona ezinye izinketho ezinomthelela omkhulu enqubeni yoqeqesho, kepha kuyaqabukela sibanikeza ngisho nengxenyana yokunakwa kwethu. Esinye sezici ezibaluleke kakhulu ukuchaza umqondo esizobheka kuwo umzimba womuntu ngaphakathi. Ingabe iqoqo lezingxenye ezizimele ezibizwa ngokuthi "amaqembu emisipha" adinga ukuhlukaniswa futhi asebenze eyodwa ngesikhathi? Noma ingabe uhlelo olulodwa oludinga ukuqeqeshwa nokuqiniswa ngezikhuthazo ezinkulu nezomhlaba wonke?

Ukukhuluma iqiniso, akudingeki uphendule lo mbuzo. Nginikela isandla sami ukunquma ukuthi ukubuka ngokushesha ohlelweni lokuqeqeshwa nokuthi uchitha kanjani isikhathi ejimini kwanele kimi ukunquma ngokunembile isimo sakho sengqondo endabeni okuxoxwa ngayo. Uma isonto nesonto, amahora amaningi, udabula ehlathini lokuzivocavoca okuningi futhi uzama ukusebenza iqembu ngalinye lezicubu kuzo zonke izinhlangothi, khona-ke ungumsekeli wokunyakaza okuqhelile. Futhi ngilapha ukukutshela ukuthi sekuyisikhathi sokushintsha indlela yakho futhi uyisebenzise ngokusemandleni ngangokunokwenzeka.

Ngiyazi ukuthi ucabangani: “Kodwa Todd, ngifuna ukushaya izingalo zami. Ngakho-ke, ngizoqeqesha ama-biceps nama-triceps. Futhi ngiyeke ”. Leli phuzu lokubuka liphendukezela umongo wokuthi umzimba womuntu uhamba kanjani, ukhula kanjani, nokuthi usebenza kanjani ngokuvamile. Uma ufuna imisipha eminingi, imisipha enamandla, futhi uhlose ukwakheka kwezemidlalo, izivivinyo eziyisisekelo yizona zinqumo ezinhle kakhulu ezitholakalayo. Kungakho-ke cishe omunye nomunye wenu kufanele athumele iminyakazo eya kude esihogweni.

I-Hypertrophy nokunyakaza okukodwa

Ukucindezela ngemishini, ivolumu yokuzivocavoca kanye nama-calories kukhulisa imisipha. Le yincazelo eyenziwe lula, kepha ngiyikhetha ngaphezu kwezinye izincazelo ngoba icacile futhi kulula ukuyisebenzisa ekusebenzeni.

Uma uzokwakha isisindo semisipha ngokohlelo oluhlongozwayo, kuyacaca kuwe ukuthi inani eliphakeme kakhulu lemisipha liyabandakanyeka ekuzivocavoca umthwalo onamandla odala ukungezwani okukhulu kwemisipha (yemisipha). Cabanga ukuthi mangaki amalunga nemisipha okubandakanyeka kuma-squats, ekufeni, ekucindezelweni nasemigqeni. Akukho lutho olungaphezu kwemvelo kulokhu kuhamba. Yebo, zinzima, ziyinkimbinkimbi, kepha uma zenziwe kahle, zenza umthwalo onjalo ezicutshini okungekho ukuzivocavoca okungaqhathaniswa.

Lokhu kuyiqiniso futhi maqondana nevolumu yomthwalo. Ukukhuthaza ukukhula kwemisipha, okunikezwa ukunyakaza okusindayo, kuzothatha inani elingenangqondo lokuzivocavoca okuhlangene.

Ngaphandle kokukhetha, konke ukunyakaza okuhlanganisiwe kungukusetshenziswa okuphumelela kakhulu kwesikhathi esiyigugu esichithwa ejimini.

Amandla nokuzivocavoca okuhlangene

Ngaphandle kokuthi amandla avame ukufanekiselwa ama-biceps ashubile, izinkomba zamandla azinqunywa kakhulu yimisipha kepha izinzwa. Izicubu zemisipha zikwazi kuphela ukumelana nengcindezi lapho uhlelo oluphakathi lwezinzwa namasistimu alo wokukhomba okuphathelene nomzila etshela imisipha ukuthi idale ukucindezeleka. Ukuqeqesha ubuchopho bakho kanye nezikhungo zezimoto zesistimu yezinzwa, udinga izikhuthazi ezinamandla ezidinga impendulo esheshayo. Kepha lokhu kulula kakhulu kune-physics yenuzi. Ukuphela kokufanele ukwenze ukuphakamisa umthwalo osindayo ngokushesha.

Imithwalo esindayo ayihambisani nokuzivocavoca okuqhelile. Nginesiqiniseko sokuthi ungathatha isisindo esizokwenza ukuphakamisa ama-biceps kube ngumsebenzi onzima kakhulu, kepha ngeke kube yinselelo yangempela ohlelweni lwezinzwa.

Ama-curls ama-biceps angakhuthaza ukukhula kwemisipha yendawo futhi andise ukumelana nemisipha ekucindezelekeni, kodwa umfutho ubuchopho obutholayo awusoze waba i-alamu ephuthumayo ememeza ethi “qaphela!” Ngakho-ke, ngeke uthole umuzwa ngaphandle kwawo okungenakwenzeka ukuthuthukisa amandla wangempela awo wonke amaqembu emisipha.

I-Athleticism kanye nokuzivocavoca okuhlangene

Izitho zomzimba azihlukanisiwe. Yonke imisipha, ukuhlangana, imisipha, namathambo kuyingxenye yohlelo, okwakha uhlelo olukhulu kakhulu. Isizathu kuphela sokuthi sibize ama-biceps, noma imisipha, amayunithi ezimoto azimele kungenxa yelukuluku lamaGrikhi asendulo akhomba lezi zakhiwo ngesikhathi sokuhlukaniswa kwesidumbu.

Kwanele ukubheka umzimba womuntu njengohlelo lwezimoto oluhlangene nolomhlaba wonke, hhayi njengezimoto ezizimele e-atlas ye-anatomy, futhi kuyacaca ukuthi imisipha namalunga akusebenzi wedwa. Sihamba sisebenzisa uhlelo oluyinkimbinkimbi lwe-articular olusuka ekhanda kuye ozwaneni. Futhi inqobo nje uma imishini yokwenziwa njengama-rollers omshini ingalihlukanisi ilunga, ukunyakaza kwemvelo kuzodinga ukubandakanyeka kwamalunga amaningi emzimbeni wonke.

Ukunyakaza okuhlangene okukodwa kuvame ukwenziwa ngokuhlala noma ngokulala, futhi ukunyakaza kwenzeka ngokuhlangana okukodwa ngendlela elula kakhulu, engakaze ibonwe ekusebenzeni komzimba kwansuku zonke. Kwezemidlalo, sihamba ngokukhululeka esikhaleni ngaphandle kokuqiniswa kwangaphandle njengamabhentshi, izihlalo noma imishini ye-nautilus.

Cabanga ngalokhu bese uzibuze ukuthi yikuphi okunengqondo - ama-squats noma izandiso zemilenze? Uyayazi impendulo.

Ukuphakamisa izinsimbi ngeke kushintshwe nganoma yini

Uma ungumakhi womzimba okhuphisanayo futhi udinga ngempela inani eliphakeme le-bicep ekusebenzeni kwakho okuzayo, ezinye izivivinyo zokuhlangana okukodwa zizokusiza impela. Kepha kwabaningi bethu, kumane nje akudingekile.

Angikwazi ukuxhumana nawo wonke umsubathi, kepha abantu abaningi bakhetha ukuzivocavoca ngokuhlanganyela okukodwa ngoba:

1. Bacabanga ukuthi ukucindezela noma ukusonga kungathatha indawo yokuzivocavoca okuyinkimbinkimbi kokuhlanganisa okuningi; noma
   
2. Bafuna ukuthuthukisa iqembu elithile lemisipha noma baqinise imisipha esilelayo ukuze bathuthukise amandla ekuzivocavoca umzimba okuyisisekelo.

Isibonelo salaba bantu bokugcina kungaba ngabantu abakholelwa ukuthi izandiso zemilenze yomshini zizobasiza ngama-squats, noma ukuthi bazokwazi ukuqinisa okuningi ngemuva kokulungisa ama-biceps abo ngqo. Kodwa-ke, iqiniso ukuthi ukukhulisa nje ivolumu yokuzivocavoca okuyisisekelo kuyindlela ephumelela kakhulu yokwenza lokhu.

Ngiyazi ngokuhlangenwe nakho kwami ​​ukuthi cishe bonke abasubathi baba bakhulu futhi baba namandla lapho beyeka ukuzivocavoca ngokuhlanganyela okukodwa kwemithwalo ephezulu yoqeqesho. Umzimba wakho awunandaba nama-biceps, ama-triceps, noma ama-quads. Ihlola kuphela ubukhulu besici sokucindezeleka futhi ivumelanise nokucindezeleka, ngakho-ke, izivivinyo ezikhethwe kahle ezinomthwalo omkhulu zilungele ukukhulisa ukukhula kwemisipha.

Futhi ukuze ufinyelele ngokushesha enhlosweni yakho engiyithandayo, ngizobhala izivivinyo zami eziyisisekelo engizithandayo ukufaka esikhundleni sokuzivocavoca okudumile okukodwa.

Esikhundleni sama-curls ama-biceps - ukudonsa

Iningi lokunyakaza kokudonsa libeka umthwalo kuma-biceps, kepha ukudonsa kuyindlela ephumelela kunazo zonke futhi enamandla kuzo zonke izinketho zokudonsa. Ukudonsa kuthuthukisa izingalo ezinkulu nokubuyela emuva okuqinile ngasikhathi sinye, ngakho-ke kuyindlela enhle futhi enqobayo.

Esikhundleni sokusabalalisa izingalo kuma-deltas - imishini

Umshini wokucindezela ibhentshi nowaphezulu uhlasela imisipha ye-deltoid. Ngemuva kokucindezelwa kwamasosha noma kwebhentshi, ungagijimeli ukudlulela emsebenzini onethezekile we-deltoid, kepha engeza izindlela ezimbalwa zokucindezela ibhentshi bese unikeza ama-deltas umthwalo osindayo.

Esikhundleni sama-curls emilenze - i-deadlift yaseRomania

Ukuphakamisa umthwalo osindayo nokuthuthukisa umzimba wezemidlalo kudinga imisipha eqinile emuva. I-PCT iqeqesha izintambo ukuthi zikhule futhi ziqine ngenkathi zimile, okusebenza kakhulu kwezemidlalo nasempilweni yansuku zonke kunokugoba amadolo ngenkathi uhleli noma ulele phansi.

Esikhundleni sokunwetshwa kwemilenze, ama-squats angaphambili

Izikwele ziyinkosi yokuzivocavoca umzimba okuphansi. Abafana abaningi bachitha iminyaka bephelelisa amakhono abo okugcwala kepha bahlala emaphethelweni empumelelo ngokungasinaki isikwele sangaphambili.

Uma yenziwe kahle, i-squat yangaphambili ukunyakaza okuphephile okudala amandla amakhulu, asebenza kaningi ukwedlula ukwandiswa komlenze okungapheli emshinini.

Uhlelo lokuzivocavoca oluyisisekelo

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