La hypertrophy Yinto abantu abaningi abajoyina ijimu abayifunayo. Akuyona into ngaphandle kwenzuzo yemisipha kusuka ekuqeqeshweni kwesisindo. I-Hypertrophy yinto eyenzeka zombili ezingeni lemisipha namaselula. Ukuze lesi sizukulwane sezicubu zemisipha emisha sikhiqizwe, kuyadingeka ukuthi kube nesikhuthazi kanye nokudla ngokuya ngenhloso.
Kulesi sihloko sizokutshela konke odinga ukukwazi nge-hypertrophy nokuthi iziphi izeluleko ezingcono kakhulu ngakho.
Yini i-hypertrophy
Imisipha hypertrophy wukwanda ngosayizi wesicubu noma indawo yaso enqamulelayo okubangelwa ukwanda kosayizi noma inombolo yama-myofibrils. Lawa ma-myofibrils akhiwe nge-actin ne-myosin. Zitholakala ngaphakathi kwemicu yemisipha enikeziwe. Kungenzeka ezinhlotsheni zombili zohlobo I nohlobo II. Kwenzeka ngezinga elikhulu ngohlobo lwesibili.
Kumele kucatshangwe ukuthi ukuze ukwanda kwezicubu zemisipha kwenzeke, kuyadingeka ukuthi ube nensalela yamandla. Le nsalela yamandla itholakala ngokudla okuphezulu kwekhalori kunokusetshenziswa nsuku zonke. Lokhu kwaziwa ngegama le-caloric surplus. Amakhalori esiwadla nsuku zonke asekela umsoco womuntu. Ngomsebenzi wethu wansuku zonke womzimba, ekuphakameni kwethu, eminyakeni yethu, esisindweni, njll. Sinezindleko zekhalori okufanele sizikhokhele. Uma leyo nkcitho yekhalori inxeshezelwa ngokudla okuphezulu kwekhalori ngendlela eqhubekayo ngokuhamba kwesikhathi, sizofinyelela ezimeni ezifanele zokwanda kwesisindo semisipha.
Kufanele uqonde ukuthi umzimba awuqondi ukuthi hlobo luni lokuzivocavoca esikwenzayo, kepha luyisikhuthazo. Asidingi nje kuphela insalela eqinile yamandla ngokuhamba kwesikhathi, kepha futhi sidinga ukunikeza imisipha isisusa esanele sokwenza i-hypertrophy.
Izinzuzo zehypertrophy
Kukhona ukuhlangana okuqinile phakathi kwendawo yemisipha enqamulelayo namandla emisipha. Lokhu kusho ukuthi ubukhulu bemisipha esinabo obuningi, amandla amakhulu enziwe ukuze akwazi ukuthuthukisa amandla amaningi. Ngokuthola okukhulu Amandla, ukuqeqeshwa nobukhulu bemisipha kunomphumela omuhle ekwakhiweni komzimba. Ngale ndlela, sibheka izinto ezimbili kwezintathu ezibandakanya ukusetshenziswa kwamandla kagesi. Lokhu kusetshenziswa kwamandla kungenxa yamaphuzu alandelayo: ukuphumula kwesilinganiso semethabolic, ukuzivocavoca umzimba kanye nomphumela wokudla we-thermic.
Ngokungena njalo emandleni sibangela ukwanda kwemali esetshenziswayo hhayi kuphela ngesikhathi sokuzivocavoca umzimba, kodwa nakumahora ngemuva komsebenzi. Ngaphezu kwalokho, inani ngaphandle kwamafutha limele cishe Ama-70% esilinganiso sokuphumula komuntu. Ngakho-ke, ngokuba nokwanda kwemisipha sibe nomphumela wokwenyuka kwezinga le-basal metabolic ekuphumuleni. Lokho wukuthi, umuntu onesisindo esikhulu semisipha uzodinga ukudla amakhalori amaningi ukuze agcine le misipha nesisindo somzimba.
Ukwakheka komzimba kukalwa njengephesenti elingenamafutha uma kuqhathaniswa nesisindo samafutha. Amaphesenti amafutha omzimba womuntu angancipha uma i-hypertrophy isebenza kahle kakhulu.
Ukusebenza imisipha
Izici ezintathu eziyinhloko ezikhiqiza i-hypertrophy emzimbeni yilezi ezilandelayo: ukucindezeleka kwemishini, ukulimala kwemisipha nokucindezeleka komzimba. Izinga lokucindezelwa ngomshini esikhathini sokuqeqeshwa kwamandla linqunywa ngamandla nesikhathi ngaphansi kwengcindezi. Lapho sikhuluma ngokuqina sibhekisa enanini lomthwalo esiwuphakamisayo ekuzivocavoca umzimba. Isikhathi esingaphansi kwengcindezi isikhathi somthwalo osetshenzisiwe. Okukhudlwana kokubili, inani elikhulu le-hypertrophy liyenzeka. Kodwa-ke, izinga lokukhathala kufanele licatshangelwe. Kumele sikhethe ukuzivocavoca kanye nomthwalo odingekayo ukuze sandise irediyasi yokukhuthaza nokukhathala.
Ukuqeqeshwa kwamandla kudala isimo sokugcwala ngokweqile esidala ukulimala kwemisipha ethile kanye nempendulo yokuvuvukala. Lokhu kuthuthukisa ukukhishwa kwezici ezahlukahlukene zokukhula. Ngakolunye uhlangothi, izingcindezi ze-metabolic yizinyawo zohlelo lokuqeqesha oluthembele kakhulu ohlelweni lwe-anaerobic. Yile ndlela izinga le-pH elehliswa ngayo futhi nokudilika kwemicu yemisipha kubangelwa.
Kunezindlela eziningana zokuheha i-hypertrophy ngokwenza izivivinyo. Uchungechunge oluningi olunemithwalo elinganiselayo lungasetshenziswa ku uhla lokuphindaphinda olungu-6-12 ngamaphesenti angama-65-85% 1RM. I-1RM ukuphindaphinda okukhulu esingakwenza ngomthwalo othile. Lokho wukuthi, isisindo esikhulu esingasiphakamisa ngokuphindaphinda okukodwa. Ukucindezelwa komzimba kungabuye kukhuthazwe ngezikhathi zokuphumula cishe zemizuzwana engama-60 kwakha ukwanda okwengeziwe kokukhula kwe-hormone testosterone. Lawa mahormone amabili angaphansi kweqembu lamahomoni aphambili e-anabolic.
Ngakolunye uhlangothi, uma sihlaziya imithwalo esindayo ebangeni eliphindaphindwayo le-1-5 ngamaphesenti we-1RM amakhulu kune-85% nangamakhefu amade emizuzu engu-2-5, i-hypertrophy nayo ingenziwa. Ngakolunye uhlangothi, uma sisebenza ku-RM engaphansi kwama-65% nangokuphindaphinda okungaphezu kuka-12 ngezikhathi zokuphumula ezimfishane cishe zemizuzwana engama-30, singakwazi futhi ukukhiqiza i-hypertrophy.
Okokugcina, ukungezwani kwemisipha, ukulimala, kanye nokucindezela komzimba kubangela abanye Impendulo ye-anabolic evuselela ukululama ukubuyisela umzimba ku-homeostasis. Ngemuva kokuvela kwe-homeostasis supercompensation. Kusho ukukhulisa ikhono lomzimba lokusingatha izingcindezi zokuqeqeshwa. Ngendlela elula, umzimba uyakwazi ukulungisa zonke izicubu zawo ngaphezu komthamo wangaphambilini ukuze ukuqeqeshwa okufanayo kungabangeli umonakalo ofanayo. Ngale ndlela, ukuguquguquka okuhle kubangelwa njalo.
Uhlelo lokuqeqesha
Ukuhlelwa koqeqesho kumele kubheke konke ukuguquguquka kokuqeqeshwa. Lokho wukuthi, kufanele uthuthuke ngokuhlelekile ngokuguqula okuguquguqukayo kokuqeqeshwa okuyimvamisa, ivolumu, amandla, izikhathi zokuphumula, nokukhethwa kokuvivinya umzimba. FUTHIl ukuqeqesha ivolumu kokuguquguqukayo okulungiswa kakhulu.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi nge-hypertrophy nokuthi kwenzeka kanjani.