La hypertrophy Icho chinhu icho vanhu vazhinji vanojoinha iko kukwikwidza vari kutsvaga. Icho hachisi chimwe chinhu kunze kwekuwana muhomwe yemhasuru kubva mukudzidziswa uremu. Hypertrophy chinhu chinoitika zvese pamusero uye maseru nhanho. Kuti chizvarwa ichi chemasuru nyowani chigadziriswe, zvinofanirwa kuve nekukurudzira uye chikafu maererano nechinangwa.
Muchikamu chino tichaudza zvese zvaunoda kuti uzive nezve hypertrophy uye ndeapi matipi akanakisa ayo.
Chii chinonzi hypertrophy
Tsandanyama hypertrophy ndiko kuwedzera kwehukuru hwetsandanyama kana nzvimbo yaro yemuchinjikwa inofungidzirwa nekuwedzera kwehukuru kana huwandu hwemyofibrils. Aya myofibrils anoumbwa neactin uye myosin. Ivo vanowanikwa mukati meakapihwa mhasuru fiber. Iyo inogona kuitika mune ese ari maviri mhando I uye mhando II mhasuru tambo. Inoitika kune yakakura kwazvo mhando yechipiri.
Izvo zvinofanirwa kutariswa kuti kuti kuwedzerwa kwemhasuru yemhasuru kuitike, zvinodikanwa kuve neyakawandisa simba. Iri zororo remagetsi rinowanikwa neakakwira koriori yekudyiwa kupfuura inoshandiswa zuva nezuva. Izvi zvinozivikanwa nezita rekuti caloric surplus. Iwo macalorie atinodya zuva nezuva anotsigira kudya kwemunhu. Nemaitiro edu ezuva nezuva epanyama, pakureba kwedu, zera, huremu, nezvimwe. Tine caloric expenditure yatinofanira kuvhara. Kana iwo macaloriki akashandisirwa akabhadharwa neakakwira koriori inodyiwa nenzira yakasimbiswa nekufamba kwenguva, isu tichazadzisa mamiriro akakodzera ekuwedzera kwemhasuru mashoma.
Iwe unofanirwa kunzwisisa kuti muviri haunzwisise kuti ndeupi rudzi rwekurovedza muviri kwatiri kuita, asi zvinokurudzira. Kwete chete isu tinoda yakasimba simba rinowedzera nekufamba kwenguva, asi isu zvakare tinofanirwa kupa iyo mhasuru yakaringana kukurudzira kuti ibudise hypertrophy.
Hypertrophy inobatsira
Pane kuwirirana kwakasimba pakati pemhasuru-chikamu chikamu nenzvimbo yemhasuru. Izvi zvinoreva kuti kuwanda kwemhasuru yatinayo, kugona kukuru kunogadzirwa kuti ugone kukudziridza simba rakawanda. Nekuva neyakakura Simba, kurovedza uye mhasuru uremu zvine hunhu hwakanaka pakuumbwa kwemuviri. Nenzira iyi, tinogadzirisa zviviri zvezvinhu zvitatu zvinosanganisira kushandiswa kwesimba. Aya mashandisirwo emagetsi ari kukonzerwa nemapoinzi anotevera: zororo remetabolic rate, kurovedza muviri uye kupisa muviri kwechikafu.
Nekugara tichipinda musimba isu tiri kukonzera kuwedzera kwesimba rekushandisa kwete chete panguva yekurovedza muviri, asi mumaawa mushure mechiitiko. Uye zvakare, iyo huwandu kunze kwemafuta-isina inomiririra angangoita 70% yemunhu yekuzorora metabolic rate. Naizvozvo, nekuve nekuwedzera kwemhasuru mashoma isu semhedzisiro kuwedzera muiyo basal metabolic rate pazororo. Ndokunge, munhu ane huwandu hwakakura hwemhasuru anofanirwa kudya macalorie mazhinji kuitira kuti achengetedze mhasuru idzi uye uremu hwemuviri wavo.
Kuumbwa kwemuviri kunoyerwa sepesenti isina mafuta maringe nehuremu hwemafuta. Mafuta emuviri muzana yemunhu anogona kudzikiswa kana hypertrophy ikashanda nemazvo.
Kushanda mhasuru
Zvinhu zvitatu zvakakosha zvinoita hypertrophy mumuviri zvinotevera: kushushikana kwechimakanika, kukuvara kwemhasuru uye kushushikana kwemagetsi. Iyo dhigirii yemakaniki kushushikana mune yesimba yekudzidzira chikamu inotsanangurwa nehukuru uye nguva iri pasi pekunetseka. Patinotaura nezve kusimba isu tinoreva kuwanda kwemutoro watiri kusimudza mumitambo. Iyo nguva iri pasi pekunetsekana inguva yemutoro wakashandiswa. Izvo zvakakura zvese zviri, huwandu hukuru hwe hypertrophy inoitika. Zvisinei, chiyero chekuneta chinofanira kufungwa nezvacho. Isu tinofanirwa kusarudza iwo maekisesaizi uye mutoro unodiwa kuti tikwenenzvere nzvimbo yekukurudzira uye yekuneta.
Simba kudzidziswa kunogadzira mamiriro ekuwandisa anokonzeresa kukuvara kwemhasuru uye mhinduro yekuzvimba. Izvi zvinowedzera kuburitswa kwakasiyana siyana kukura zvinhu. Kune rimwe divi, kusagadzikana kwemetabolism ndiyo tsoka yechirongwa chekudzidzisa icho chinoenderana zvakanyanya neanaerobic system. Aya ndiwo marongero anoita pH mwero uye kuputsika kwemhasuru tambo kunokonzerwa.
Kune nzira dzinoverengeka dzekusimudzira hypertrophy nekuita maekisesaizi. Akawanda akateedzana nemitoro ine mwero inogona kushandiswa mu rep rep dzakasiyana ye6-12 ine chikamu che65-85% 1RM. I1RM ndiko kudzokorora kukuru kwatinogona kuita neimwe mutoro. Ndokunge, huremu hwepamusoro hwatinokwanisa kusimudza mukudzokorora kumwe. Kushushikana kwemetabolism kunogona kusimudzirwa pamwe nenguva dzekuzorora dzinenge makumi matanhatu masekondi kugadzira kumwe kuwedzera mukukura kwehomoni testosterone. Aya mahormone maviri ndeeboka reboka rekutanga anabolic mahormone.
Kune rimwe divi, kana isu tikatarisa mitoro inorema mukudzokorora huwandu hwe1-5 ine 1RM muzana yakakura kupfuura 85% uye nekuzorora kwenguva refu kwemaminetsi maviri nemashanu, hypertrophy inogona kuitwawo. Kune rimwe divi, kana tikashanda paRM isingasviki 2% uye nekudzokorora kanopfuura gumi nemaviri nenguva pfupi yekuzorora ingangoita 5 masekondi, tinogona zvakare kuburitsa hypertrophy.
Chekupedzisira, mhasuru kushushikana, kukuvara, uye metabolic kushushikana kunokonzera zvimwe anabolic mhinduro inokurudzira kupora kuti udzorere muviri ku homeostasis. Mushure mekumusoro homeostasis supercompensation inoitika. Icho chinoreva kuwedzera kugona kwemuviri kubata kushushikana kwekudzidziswa. Nenzira yakapusa, muviri unokwanisa kugadzirisa matishu ayo ese pamusoro peanogona kuita kuitira kuti kudzidziswa kumwe chete kusakonzera kuenzana kwakafanana kwekukuvara. Nenzira iyi, kuchinjika kwakanaka kunogara kuchikonzerwa.
Chirongwa chekudzidzisa
Kurovedza kuronga kunofanira kufunga nezvese ekudzidzira akasiyana. Ndokunge, iwe unofanirwa kufambira mberi zvakarongeka nekugadzirisa iwo ekudzidzira akasiyana ayo akawandisa, vhoriyamu, kusimba, nguva dzekuzorora, uye sarudzo yekurovedza muviri. Uyel yekudzidzira vhoriyamu mune inowanzo gadziridzwa kusiyanisa.
Ndinovimba kuti neruzivo urwu iwe unogona kudzidza zvakawanda nezve hypertrophy uye kuti inoitika sei.