Ukuqina kwehypertrophy

Ukuqina kwehypertrophy

La imisipha hypertrophy, okuvame ukubizwa ngokuthi yi-hypertrophy, ukukhula kwemisipha. Kukhula ngosayizi, inombolo noma womabili ama-myofibrils omsipha owenziwe nge-actin kanye ne-myosin filaments. Ukuqonda lokhu, kungenzeka ukuqonda ukuthi i-fiber ngayinye yemisipha iqukethe amakhulu noma ngisho nezinkulungwane zama-myofibrils futhi, futhi, i-myofibril ngayinye yakhiwa Imicu engu-1.500 yemiosina kanye nemicu ye-actin engu-3.000 eseduze komunye nomunye, ebhekele ukusikwa kwemisipha.

Ekugcineni, i i-hypertrophy Yilokho abafuna ukuba nemisipha emikhulu abayifunayo futhi, kwabanye abantu, kungumgomo ngokwawo okubalulekile ukuhlanganisa ukuqeqeshwa kwamandla nokudla okufanele.

I-Hypertrophy itholakala ngezici ezintathu: ukulimala kwemisipha, ukucindezeleka komzimba, nokucindezela komshini. Ubuningi yibo obunquma ukucindezela komshini kweseshini ngayinye futhi kukhonjwa nenani lomthwalo nesikhathi se- ukungezwani. Lokhu kuhlangana kubanga ukulimala kwemisipha kanye nempendulo yokuvuvukala ethuthukisa ukukhishwa kwezici zokukhula kwemisipha. Ekugcineni, ngokusho kocwaningo olwenziwe, inzuzo ephezulu kakhulu yemisipha itholakala ngokufeza ukucindezela komzimba ngaphandle kokulahlekelwa ukungezwani kwemishini.

Hypertrophy namandla

Kufanele kuqashelwe ukuthi ukwanda kwesisindo semisipha noma i-hypertrophy kuhambisana nokwanda kwamandla, noma kunjalo, i-hypertrophy enkulu ayilingani ngqo namandla amakhulu. Kungakho kubaluleke kakhulu ukunquma izinhloso zakho zokuqeqesha.

Ocwaningweni olushicilelwe yiJenali Yezemidlalo Yezesayensi Nemithi, ucwaningo luqhathanise imiphumela yeqembu elilawulayo elenza ukuphindaphinda okumbalwa ngamandla angu-80% kanti elinye liphindaphinda ngamandla angama-60%. Kule ndlela, la maqembu womabili athole ukuthuthuka emiphumeleni yawo yamandla, kepha iqembu lokuqala licishe laphindeka kabili umthamo wokulayisha ngenkathi iqembu lesibili linemiphumela ehlukile kodwa lazuza ubukhulu obukhulu bemisipha, okukhombise umehluko phakathi kokuqeqeshwa okugxile ekwenzeni ngcono amandla futhi okuhloswe ngayo imisipha hypertrophy.

Izinzuzo

  • Ukwandisa isisindo semisipha nakho kwandisa umzimba we-basal.
  • Lokhu kwanda kudala ukuthi umzimba udinge amandla amaningi ekuphumuleni, okusiza ukunciphisa umzimba.
  • Yenza kusebenze ukujikeleza kwegazi.
  • Ithuthukisa i-toning ephelele.
  • Ithuthukisa ukuma komzimba futhi ivimbele izinhlungu emuva.
  • Kwandisa ubukhulu bamathambo.
  • Kuthuthukisa ukulawula umzimba futhi, ngakho-ke, kusiza ukuvimbela ukulimala.

Izinganekwane

  • Ukuphindaphinda: Njengamanje uhla oluhle lokuphindaphinda ukufeza imisipha ye-hypertrophy alwaziwa kusukela, yize bekukholelwa ukuthi kutholakala kuphela ngokuphindaphinda okumbalwa, kubonakala sengathi kungatholakala futhi ebangeni elikhulu lokuphindaphinda.
  • Ukwephuka: Yize ngaphambili bekucatshangwa ukuthi amakhefu phakathi kwamasethi kufanele abe mafushane, kubonakala sengathi ukuwandisa kungasiza kakhulu.
  • Imvamisa: Ngokuphikisana nalokho obekucatshangwa, akudingeki ukuthi kwehlukaniswe yimisipha ngokosuku lokuqeqeshwa, kepha kukhona ukuthuthuka okuqeqesha amaqembu ehlukene emisipha okungenani izinyanga ezimbili ngesonto.
  • Iwindi leMetabolic: Akubalulekile ukudla ehoreni ngemuva kokuqeqeshwa. Kubaluleke kakhulu ukulawula ukungena ngaphambi kokuzivocavoca kunokusebenza kwangemva kokuzivocavoca.
  • Ukudla: Kubalulekile ukuvumelanisa indlela yokudla nezinga lokuqeqeshwa nezidingo zomuntu ngamunye. Kodwa-ke, akunandaba ukuthi kwenziwa ekudleni okumbalwa noma okuningi, yize ngaphambili bekucatshangwa ukuthi kufanele udle ukudla okuncane, okuvame kakhulu ukufeza ukulahleka okufunayo kwamafutha omzimba.

shiya impendulo