Ubuhle kunye nokhathalelo lomzimba ziinjongo ezimbini ezibalulekileyo zendoda yenkulungwane yama-XNUMX. Ukutya, izongezo zokutya kunye noqeqesho lwemihla ngemihla ziyabandakanywa kubomi bemihla ngemihla besini samadoda esinqwenela ukuba nomfanekiso okhangayo, okhathalweyo kunye nempilo.. Ukufezekisa le njongo, isiqhelo Umzimba opheleleyo inomdla kakhulu ekusebenzeni kwayo.
Yintoni isiqhelo Umzimba opheleleyo?
Njengoko igama lisitsho, yesiqhelo Umzimba opheleleyo kubandakanya uthotho lokuzilolonga olusebenza umzimba wonke ngaxeshanye. Ngokungafaniyo nokuzivocavoca okwahlulahlulwe ngamaqela emisipha, ezi ndlela zifumana izihlunu ezininzi ukuba zisetyenziswe kwiseshoni enye.
Umzimba opheleleyo useka imigaqo-nkqubo yawo kwindibaniselwano yeenkqubo zawo onke amalungu. Ngokwenza le mithambo, umzimba ubeka amaqela aliqela amalungu ngokudibanisa ngexesha elinye. Ziyaziwa ngokuba "yimithambo ezimbaxa."
Rhoqo Umzimba opheleleyo kunye neehomoni
Olu hlobo loqeqesho lunempembelelo enkulu kwimveliso yehomoni. Iihomoni ezintathu ezinefuthe ngokusisiseko ekukhuleni kwemisipha: testosterone, ukukhula kwehomoni GH kunye nokukhula kwe-insulin factor IGF-1.
Ngale mithambo, umzimba uyawonyusa amanqanaba ezi hormone. Ukuveliswa kwemveliso yehomoni kuthanda ukwanda kobunzima bemisipha, kumanqanaba aphezulu kakhulu kunalawo oqeqesho lwamaqela ahlukeneyo. Ngesi sizathu, nabani na ohamba ngesiqhelo Umzimba opheleleyo fumana amandla kunye nomthamo wemisipha.
Ukunciphisa umzimba kunye namafutha
Rhoqo Umzimba opheleleyo kuyacetyiswa kakhulu ukunciphisa ubunzima; uluvo kukuba iimbaleki zinciphisa ubunzima ngokunciphisa amanqatha hayi ubunzima bemisipha. Ukuncitshiswa kwamanqatha, kunye nefuthe lehomoni, kwenza ukuba umzimba owomeleleyo kunye nokomeleleyo ubekhona, kwaye kwonyuse amandla ngokukhula okukhulu kwezihlunu.
Kuthekani ngokuqaqanjelwa zizihlunu?
Kwiinkqubo Umzimba opheleleyo Ngokubanzi akukho zihlaba zemisipha okanye ukuqina. Kukho abantu abakholelwa ukuba xa umzimba ungonzakalisi ngosuku olulandelayo, imithambo ayinamandla ngokwaneleyo. Le nkolelo yimpazamo enkulu; Ubuhlungu abuyiyo impawu yokufumana ubunzima bemisipha, okanye amandla.
Umzimba opheleleyo kunye nemidlalo yesintu
Le nkqubo yemidlalo idityaniswe ngokugqibeleleyo neminye imidlalo. Inokuba sisincedisi kuwo nawuphi na umsebenzi wezemidlalo, nokuba ungomnye, onjengebhola yentenetya okanye yokubhexa, okanye ngokudibeneyo, njengebhasikithi, ibhola ekhatywayo, njl.
Kukho abantu abanolwazelelelo ngemidlalo yemveli, ngokuchasene neendlela zokuzilolonga. Isiqhelo somzimba esipheleleyo inokwenziwa kuzo zonke iimeko; Izibonelelo zomzimba ziya kuba nkulu ngexesha elincinci.
Enye yeenzuzo ezinkulu zesiqhelo somzimba opheleleyo kukuba inokuqalwa ziimbaleki ezivela kulo naluphi na uhlobo olukhethekileyo.
Umzimba opheleleyo kubaqalayo
- Yindlela yokuziphatha ecetyiswe ngakumbi kwabaqalayo. Abo baqala umsebenzi woqeqesho lomzimba, ukuziqhelanisa nomzimba opheleleyo baya kufumana impumelelo entle kwimisipha kunye namandla ngexesha elifutshane.
- Zilolongezo olufuna ukucwangciswa kakuhle nokuzingisa. Iindlela ezicetyiswayo zibandakanya imithambo esisiseko ekuqaleni; ngokuthe ngcembe, ezifuna ngakumbi ziya kudityaniswa.
- Kubalulekile ukuba umthambo usebenze kakuhle. Ekuqaleni, umqeqeshi uya kuhlala kunye nomqali kwaye uya kubonisa ukuma okufanelekileyo kunye nokunyakaza. Xa uqala uqeqesho olutsha, kuya kufuneka ulungise intshukumo ukuze izihlunu kunye namalungu ahambe kakuhle.
Iimpawu zokugcina engqondweni xa uqala isiqhelo Umzimba opheleleyo
- Ukuphindaphinda. Kucetyiswa ukuba kwenziwe olu hlobo loqeqesho kathathu ngeveki. Le frequency yanele ukufezekisa iinjongo; Kuyacetyiswa ukuba ukuziqhelanisa kube ngezinye iintsuku, kwahlulwe lusuku lokuphumla phakathi kweeseshoni zoqeqesho.
- Kukho inkolelo engeyonyani yokuba ukunqumama phakathi kweentsuku zoqeqesho kuthintela ukuqhubela phambili kunye nefuthe lokuzilolonga. Le nkolelo ayiyonyani; Eli xesha lokufumana kwakhona kubalulekile, njengoko umzimba oQhelekileyo wokuzilolonga uhlala uqinile ngakumbi kunezinye iinkqubo.
- Ukucwangcisa. Ukucwangciswa okuhle kubalulekile xa usenza isiqhelo kwaye ukhetha umthambo. Ubungakanani bemithambo kufuneka buthathelwe ingqalelo ngokunxulumene nomzimba ngamnye kunye nezinto ezinokubakho. Inkqubo yesiqhelo yabantu abanokuziqhelanisa noqeqesho ayifani nenkqubo yabaqalayo.
- Ukuthweswa izidanga. Izihlunu ziya kulungelelaniswa kancinci kancinci kwaye umzimba uphendule ngaphandle kwengxaki.
Inkqubo elula inokusetyenziselwa ukufumanisa imeko yomzimba kunye nemisipha yomntu.. Kolu vavanyo, uthotho luya kulungelelaniswa ngokweempendulo ezifunyenweyo.
Imizekelo yokuzivocavoca kwinkqubo yoqeqesho olusisiseko Umzimba opheleleyo
Isiqhelo somzimba esipheleleyo siya kucwangciswa ngenkqubela phambili yokuzivocavoca ngokudibeneyo. Ezinye zazo zezi:
- Isikwere. Kukuzilolonga ngokupheleleyo, ngakumbi ii-quadriceps, abaqweqwedisi, iiglute, amathole, imisipha kunye namathole. Yinto efana ne- star yemithambo umzimba opheleleyo, ngenani lezihlunu ezichaphazelekayo.
- Ukuhamba ngobunzima. Ziluncedo ngakumbi xa ii-squats zisebenza emva kwakho.
- Imithombo yeendaba yomkhosi. Amandla emagxeni, i-triceps kunye neepekethi eziphezulu zisebenza ngokusisiseko.
- Umsebenzi ofanayo. Kubandakanya intshukumo enkulu yemisipha, ngakumbi i-pectoral triceps kunye namagxa.
- Umatshini wokushicilela weBench. Hambisa indawo yakho yesifuba kunye ne-triceps.
- Ukucofa kwamagxa. Sebenza i-triceps yakho kunye ne-abs yokulinganisa.
- Ulawulwa. Kukuzilolonga okuhle ngasemva, okubandakanya nazo zonke izihlunu ezingaphezulu.
- Ndihleli phantsi ndibhexa. Ivelisa izibonelelo zayo kwindawo ye-lumbar.
- Ubunzima obufileyo. Ivumela ukusebenza komzimba wonke, ukusuka emilenzeni ukuya kwiingalo zentshukumo enye. Ifuna ukuchaneka kunye nobuchule.
- Ibhayisekile ilele phantsi. Yomeleza icandelo lesisu, njengoko lisebenza zesisu ekuhambeni. Iluncedo kakhulu ukomeleza izihlunu ezinqamlezileyo nezinqamlezayo.
Umsebenzi ngamnye kufuneka uphindwe amaxesha angama-15 ukuya kuma-20 kubaqalayo. Njengoko inkqubela phambili iqhubeka, amaza aya kunyuka, enze uthotho ezimbini okanye ezintathu zilandelelana.
Umgaqo ngokubanzi kukuba ngokubeka onke amalungu omzimba ekunyakazeni, zonke iintsinga zemisipha ziyasebenza. Ngale ndlela, ufumana izihlunu ezingakumbi kunye namafutha amancinci.