La uqhagamshelo Yinto abantu abaninzi abajoyina i-gym abayifunayo. Ayikho enye into ngaphandle kokufumana ubunzima bemisipha njengesiphumo sokusebenzisa ubunzima. IHypertrophy yinto eyenzeka zombini kwinqanaba lemisipha kunye neeselula. Ukuze esi sizukulwana sesihlunu esitsha semisipha siveliswe, kufuneka ukuba ube nenkuthazo kunye nokutya ngokwenjongo.
Kweli nqaku siza kukuxelela yonke into ekufuneka uyazi malunga nehypertrophy kwaye zeziphi iingcebiso ezilungileyo ngayo.
Yintoni i-hypertrophy
Imisipha hypertrophy kukonyuka kubungakanani bemisipha okanye indawo enqamlezayo enxulumene nokonyuka kubungakanani okanye inani lee-myofibrils. Ezi myofibrils zenziwe nge-actin kunye ne-myosin. Zifumaneka ngaphakathi kwifayibha yemisipha enikiweyo. Inokwenzeka kuzo zombini iintlobo I kunye nohlobo II imisonto yemisipha. Yenzeka ngomkhamo omkhulu kuhlobo lwesibini.
Kufuneka kukhunjulwe ukuba ukwanda kwezihlunu zemisipha kuyafuneka, kubekho intsalela yamandla. Le ntsalela yamandla ifunyanwa ngentla ephezulu yekhalori kunaleyo ichithwa imihla ngemihla. Oku kwaziwa ngegama le-caloric surplus. Iikhalori esizityayo mihla le zixhasa isondlo somntu. Ngokusebenza komzimba wethu wemihla ngemihla, kubude bethu, ubudala, ubunzima, njl. Sinenkcitho yekhalori ekufuneka siyigubungele. Ukuba le nkcitho yekhalori ibuyekezwe kukutya okuphezulu kwekhalori ngendlela ezinzileyo ekuhambeni kwexesha, siya kufezekisa iimeko ezifanelekileyo zokunyusa ubunzima bemisipha.
Kuya kufuneka uqonde ukuba umzimba awuqondi ukuba loluphi uhlobo lomthambo esikwenzayo, kodwa kukukhuthaza. Ayisiyiyo kuphela into yokuba sidinga intsalela yamandla ngokuhamba kwexesha, kodwa sikwadinga ukuvuselelwa okwaneleyo kwimisipha yokuvelisa ihipertrophy.
Izibonelelo zehypertrophy
Kukho unxibelelwano olomeleleyo phakathi kwendawo enqamlezileyo yemisipha kunye namandla omsipha. Oku kuthetha ukuba ubunzima bemisipha esinabo, amandla amakhulu ayenziwe ukuze akwazi ukuphucula amandla. Ngokuba enkulu Amandla, uqeqesho kunye nobunzima bemisipha banefuthe elihle ekubunjweni komzimba. Ngale ndlela, sijongana nezinto ezimbini kwezintathu ezibandakanya inkcitho yamandla. Inkcitho yamandla ibangelwa ngala manqaku alandelayo: ukuphumla kwinqanaba lokunciphisa umzimba, ukusebenza komzimba kunye nefuthe lokutya.
Ngokungena rhoqo kumandla sibangela ukwanda kwenkcitho yamandla hayi kuphela ngexesha lokuzilolonga, kodwa kwiiyure emva komsebenzi. Ukongeza, imali ngaphandle kwenani elingenamafutha limele malunga I-70% yenqanaba lokuphumla lomntu lokuphumla. Ke ngoko, ngokonyuka kobunzima bemisipha sinesiphumo sokonyuka komgangatho we-basal metabolic ekuphumleni. Oko kukuthi, umntu onesixa esikhulu sobunzima besisipha uya kufuna ukutya iikhalori ezininzi ukugcina ezi zihlunu kunye nobunzima bomzimba wazo.
Ukwakhiwa komzimba kulinganiswa njengepesenti engenamafutha xa kuthelekiswa nobunzima bamanqatha. Ipesenteji enamafutha omntu ngamnye inokuhla ukuba i-hypertrophy isebenza kakuhle kakhulu.
Ukusebenza kwezihlunu
Izinto ezintathu eziphambili ezivelisa i-hypertrophy emzimbeni zezi zilandelayo: uxinzelelo loomatshini, ukonakala kwemisipha kunye noxinzelelo lwe-metabolic. Inqanaba loxinzelelo loomatshini kwiseshoni yoqeqesho lwamandla limiselwa kukuqina kunye nexesha eliphantsi koxinzelelo. Xa sithetha ngamandla sibhekisa kwinani lomthwalo esiwuphakamisayo kwimithambo. Ixesha eliphantsi koxinzelelo lixesha lomthwalo osetyenzisiweyo. Ezinkulu zombini zezi, isixa esikhulu sehypertrophy senzeka. Nangona kunjalo, inqanaba lokudinwa kufuneka lithathelwe ingqalelo. Kuya kufuneka sikhethe imithambo kunye nomthwalo ofanelekileyo ukuze sonyuse indawo yokukhuthaza kunye nokudinwa.
Uqeqesho lwamandla ludala imeko yokugcwala kakhulu ebangela ukonakala kwemisipha kunye nokuphendula okukruthayo. Oku kuphucula ukukhutshwa kwezinto ezahlukeneyo zokukhula. Kwelinye icala, uxinzelelo lwe-metabolic lunyawo lwenkqubo yoqeqesho exhomekeke kakhulu kwinkqubo ye-anaerobic. Yile ndlela inqanaba le-pH elihliswe ngayo kunye nokuwohloka kweentsinga zemisipha kubangelwa.
Zininzi iindlela zokwenza i-hypertrophy ngokwenza umthambo. Uthotho oluninzi olunemithwalo ephakathi lunokusetyenziswa kwi Uluhlu oluphindaphindiweyo lwe-6-12 ngepesenti ye-65-85% 1RM. I-1RM kukuphindaphinda okukhulu esinokukwenza ngomthwalo othile. Oko kukuthi, ubuninzi bobunzima esinokubuphakamisa kuphindaphindo olunye. Uxinzelelo lweMetabolic lunokuvuselelwa ngamaxesha okuphumla malunga nemizuzwana engama-60 yokudala ukonyuka kokukhula kwehomoni testosterone. Ezi hormone zimbini zeqela lehomoni eziphambili ze-anabolic.
Kwelinye icala, ukuba sihlalutya imithwalo enzima kuluhlu lokuphindaphinda lwe-1-5 ngepesenti ye-1RM enkulu kune-85% kunye nekhefu elide lemizuzu emi-2-5, i-hypertrophy nayo inokwenziwa. Kwelinye icala, ukuba sisebenza kwi-RM engaphantsi kwama-65% kwaye ngaphezulu kokuphindaphinda okungama-12 kunye namaxesha amafutshane okuphumla malunga nemizuzwana engama-30, sinako ukuvelisa i-hypertrophy.
Okokugqibela, uxinzelelo lwezihlunu, ukonakala, kunye noxinzelelo lwe-metabolic kubangela ezinye Impendulo ye-anabolic evuselela ukubuyisela ukubuyisela umzimba kwi-homeostasis. Emva kokufumana i-homeostasis supercompensation. Ibhekisa ekwandiseni ukubanakho komzimba ukujongana noxinzelelo loqeqesho. Ngendlela elula, umzimba uyakwazi ukulungisa zonke izicwili zawo ngaphezulu komthamo wangaphambili ukuze uqeqesho olufanayo lungabangeli umonakalo ofanayo. Ngale ndlela, uhlengahlengiso oluqinisekileyo lubangelwa rhoqo.
Ishedyuli yoqeqesho
Ukucwangciswa koqeqesho kufuneka kuthathele ingqalelo zonke izinto eziguquguqukayo zoqeqesho. Oko kukuthi, kuya kufuneka uqhubeke ngenkqubo ngokuguqula uguquko kuqeqesho olwenzeka rhoqo, ivolumu, amandla, amaxesha okuphumla, kunye nokukhetha umthambo. KUNYEl umthamo woqeqesho kulungelelwaniso oluqhelekileyo oluhlengahlengisiweyo.
Ndiyathemba ukuba ngolu lwazi ungafunda ngakumbi malunga ne-hypertrophy kunye nendlela eyenzeka ngayo.