Malangizo 8 oti mupeze minofu mofulumira

Zamkati

• 1. Chitani masewera olimbitsa thupi pang'onopang'ono
• 2. Osasiya kuchita masewera olimbitsa thupi mukangoyamba kumva kupweteka
• 3. Phunzitsani katatu kapena kasanu pa sabata
• 4. Idyani chakudya chokhala ndi mapuloteni ambiri
• 5. Phunzitsani kwambiri
• 6. Sinthani maphunziro pafupipafupi
• 7. Zochita zilizonse ziyenera kuchitidwa pogwiritsa ntchito 65% ya katundu wambiri
• 8. Cholinga chofunidwa chikakwaniritsidwa, sayenera kuima

Kuti mukhale ndi minofu yambiri, ndikofunikira kuchita masewera olimbitsa thupi pafupipafupi ndikutsatira malangizo a wophunzitsayo, kuwonjezera pakutsata zakudya zoyenera pacholinga, kupereka zakudya zokhala ndi zomanga thupi zambiri.

Ndikofunikanso kupatsa minofu nthawi yopumulira kuti ikule, chifukwa mukamachita masewera olimbitsa thupi, ulusi wa minofu umavulala ndikutumiza chizindikiro mthupi chomwe chimafunikira kuti minofu ipezenso mphamvu, ndipo nthawi yopuma ndi pomwe anapindula.

Chakudya ndichinthu chofunikira kwambiri pakupezera minofu, chifukwa chimapereka michere yoyenera kuti m'mimba mwa michere muzikula, kuwonetsetsa kuti hypertrophy.

Malangizo 8 abwino kwambiri opezera minofu msanga komanso moyenera ndi awa:

1. Chitani masewera olimbitsa thupi pang'onopang'ono

Zochita zolimbitsa thupi ziyenera kuchitidwa pang'onopang'ono, makamaka munthawi ya minofu, chifukwa popanga mayendedwe amtunduwu, ulusi wambiri umavulazidwa panthawiyi ndipo kupindulitsa kwambiri kwa minofu kudzakhala munthawi ya kupuma kwa minofu.

Kuphatikiza pa kukonda hypertrophy, kuyenda pang'onopang'ono kwa gululi kumathandizanso kuti munthu akhale ndi chidziwitso chambiri cha thupi, kupewa kulipidwa panthawi yochita masewera olimbitsa thupi yomwe pamapeto pake imapangitsa kuti ntchitoyi ikhale yosavuta. Onani dongosolo lolimbitsa thupi kuti mupeze minofu.

2. Osasiya kuchita masewera olimbitsa thupi mukangoyamba kumva kupweteka

Mukamva kuwawa kapena kumva kutentha nthawi yochita masewera olimbitsa thupi, tikulimbikitsidwa kuti tisayime, chifukwa ndipamene ulusi woyera wa minofu umayamba kuthyola, zomwe zimayambitsa matenda opatsirana pogonana.

Komabe, ngati ululu womwe umamvekedwa uli mgwirizanowu womwe umagwiritsidwa ntchito pochita ntchitoyi kapena mu mnofu wina womwe sunagwirizane ndi zochitikazo, tikulimbikitsidwa kuti tileke kapena kuchepetsa mphamvu zomwe zochitazo zikuchitikira kuti tipewe ngozi.

3. Phunzitsani katatu kapena kasanu pa sabata

Kuti mukhale ndi minofu yambiri, ndikofunikira kuti maphunziro azichitika pafupipafupi, ndikulimbikitsidwa kuti maphunziro azichitika 3 mpaka 5 pasabata ndipo gulu lomwelo la minofu limachitidwa 1 mpaka kawiri, popeza kupumula kwa minofu ndikofunikira pa hypertrophy .

Chifukwa chake, wophunzitsayo amatha kuwonetsa mitundu yosiyanasiyana yamaphunziro malinga ndi cholinga cha munthuyo, ndipo maphunziro a ABC a hypertrophy nthawi zambiri amalimbikitsidwa. Mvetsetsani zomwe maphunziro a ABC ali ndi momwe amachitira.

4. Idyani chakudya chokhala ndi mapuloteni ambiri

Kuti mukhale ndi minofu yambiri, ndikofunikira kuti munthuyo azidya zakudya zopatsa thanzi komanso akhale ndi mapuloteni ambiri, popeza ndi omwe amachititsa kuti ulusi wamtunduwu ukhale wolimba ndipo chifukwa chake, umagwirizana kwambiri ndi hypertrophy. Kuphatikiza pa kuwonjezera kuchuluka kwa mapuloteni, ndikofunikanso kudya mafuta abwino ndikudya ma calories ambiri kuposa omwe mumagwiritsa ntchito. Onani momwe zakudya ziyenera kukhalira kuti mupindule.

Onaninso kanemayo pansipa kuti ndi zakudya ziti zomwe zili ndi mapuloteni omwe ayenera kudyedwa kuti akhale ndi minofu:

5. Phunzitsani kwambiri

Ndikofunikira kuti maphunzirowa achitike mwamphamvu, ndipo tikulimbikitsidwa kuti ayambe ndi kutentha pang'ono, komwe kungachitike kudzera pakuchita masewera olimbitsa thupi kapena kubwereza mwachangu masewera olimbitsa thupi omwe akhale gawo la kulimbitsa thupi tsikulo.

Pambuyo pakuphunzitsira kulemera, tikulimbikitsidwanso kuti maphunziro a aerobic achitike, zomwe zingathandize pakuwonjezera kagayidwe kake ndi kagwiritsidwe ntchito ka caloric, komanso kukondetsa hypertrophy.

6. Sinthani maphunziro pafupipafupi

Ndikofunikira kuti maphunzirowo asinthidwe milungu inayi kapena isanu ndi iwiri kuti tipewe kusintha kwa minofu, yomwe imatha kusokoneza machitidwe a hypertrophy. Chifukwa chake, ndikofunikira kuti pakatha milungu isanu mlangizi awunike magwiridwe antchito a munthuyo ndi kupita patsogolo komwe wapanga ndikuwonetsa magwiridwe antchito ena ndi njira zatsopano zophunzitsira.

7. Zochita zilizonse ziyenera kuchitidwa pogwiritsa ntchito 65% ya katundu wambiri

Zochitazo ziyenera kuchitidwa pogwiritsa ntchito 65% ya katundu wambiri yemwe angachitike ndikubwereza kamodzi. Mwachitsanzo, ngati kuli kotheka kubwereza kamodzi kokha kutambasula kwa ntchafu ndi 30 kg, mwachitsanzo, kuti muchite maphunziro onse, zimanenedwa kuti kulemera kopitilira 20 kg kumagwiritsidwa ntchito kukwaniritsa mndandanda wonse wa kuchita masewera olimbitsa thupi.

Momwe munthu amapitilira maphunziro, sizachilendo kuti makilogalamu 20 akhale opepuka, chifukwa chake, ndikofunikira kuti pakhale kuwonjezeka kopita patsogolo, chifukwa mwanjira imeneyi ndizotheka kulimbikitsa hypertrophy.

8. Cholinga chofunidwa chikakwaniritsidwa, sayenera kuima

Atafika pamalingo ofunikira, munthu sayenera kusiya kuchita masewera olimbitsa thupi, kuti asataye tanthauzo lomwe lakwaniritsidwa. Nthawi zambiri, kutayika kwa minofu kumaonedwa m'masiku 15 okha osaphunzitsidwa.

Zotsatira zoyambirira za masewera olimbitsa thupi zitha kuzindikirika ndi miyezi itatu yochita zolimbitsa thupi ndipo, pakatha miyezi 6 yochita masewera olimbitsa thupi, ndizotheka kuzindikira kusiyana kwakukulu pakukula kwa minofu ndi tanthauzo. Komabe, mawonekedwe a mtima amatha kuzindikiridwa koyambirira kwa mwezi woyamba.

Kuphatikiza apo, zowonjezera kapena zomanga thupi ndi njira yabwino kwambiri yomwe imathandizira kupeza minofu, komabe zowonjezera izi zimayenera kutengedwa motsogoleredwa ndi dokotala kapena katswiri wazakudya. Onani zowonjezera 10 zomwe zimagwiritsidwa ntchito kwambiri kuti mupeze kunenepa.