Muscle Hypertrophy, momwe zimachitikira komanso momwe mungapangire maphunzirowa

Zamkati

• Momwe zimachitikira
• Momwe mungapangire maphunziro a hypertrophy
• Zomwe mungadye kuti mukhale ndi minofu yambiri

Minofu hypertrophy ikufanana ndi kuchuluka kwa minofu yomwe ndi chifukwa chakulingalira pakati pa zinthu zitatu: kuchita masewera olimbitsa thupi, kudya mokwanira komanso kupumula. Hypertrophy itha kupezeka ndi aliyense, bola ngati angatsatire njira yoyenera yophunzitsira cholinga chawo, azidya chakudya choyenera ndikupumulanso magulu kwa maola osachepera 24 asanawagwiritsenso ntchito, chifukwa hypertrophy sichimachitika panthawi yophunzitsidwa, koma nthawi ya kupumula.

Ndondomeko ya hypertrophy iyenera kutsagana ndi katswiri wodziwa masewera olimbitsa thupi, kuphatikiza pa katswiri wazakudya kuti chakudya chizigwirizana ndi maphunziro ake kuti munthuyo asavutike ndi zotupa, monga kukokana kapena kusintha kwa ziwalo zina. Onani 10 zakudya zabwino kwambiri kuti mukhale ndi minofu yambiri.

Momwe zimachitikira

Pakulimbitsa thupi, minofu imavulala pang'ono ndi ulusi wake ndipo, ikatha kuphunzitsidwa, thupi limayamba kulowetsa ndikukonzanso ulusi womwe watayika kapena wowonongeka, ndikulimbikitsa kukula kwa minofuyo. Njira "yovulazira" ya ulusi waminyewa imachitika chifukwa cha kupsinjika kwa minofu, yomwe imatha kukhala chifukwa chodzaza ntchito, ndiye kuti, chifukwa chazolimbitsa thupi zolimbitsa thupi zolemetsa kuposa momwe zimakhalira, zomwe zimapangitsa njira yosinthira minofu ndi zimayambitsa hypertrophy.

Njira zopanikizika zitha kuzindikiridwanso chifukwa chakutentha kwa minofu nthawi kapena itatha. Izi zimachitika chifukwa cha kutupa kwa maselo am'minyewa chifukwa chakuchulukana kwa magazi, glycogen ndi zinthu zina mkati, zomwe zimapangitsa kuchuluka kwa minofu. Onani malangizo ena kuti mukhale ndi minofu yambiri.

Momwe mungapangire maphunziro a hypertrophy

Maphunziro a hypertrophy ayenera kukhazikitsidwa ndi akatswiri oyenerera maphunziro azolimbitsa thupi malinga ndi zomwe munthuyo akuchita. Nthawi zambiri maphunziro amtunduwu amachitika mwamphamvu, osachepera 3 pa sabata komanso kugwiritsa ntchito katundu wambiri, kupititsa patsogolo ntchito ya hypertrophy. Onani kulimbitsa thupi kwathunthu kuti mukhale ndi minofu.

Osangokhala hypertrophy, koma machitidwe olimbitsa thupi ambiri amakhala ndi maubwino angapo, monga kuchuluka kwakuthupi, kuchepa kwamafuta amthupi, kupewa matenda komanso kuthekera kwa mtima wamtima. Ndikofunikira kuti zochitika za hypertrophy zigwire ntchito thupi lonse, koma kwa maola osachepera 24 kuti gulu la minofu lomwe likugwira ntchito lipezenso.

Cholakwitsa chodziwika bwino m'malo ochitira masewera olimbitsa thupi ndikuti amuna amangophunzitsa miyendo yakumtunda yokha ndipo azimayi amangotsika okha. M'kupita kwanthawi izi zimatha kubweretsa kuchepa kwa thupi, kupweteka msana ndipo, kwa amuna omwe samaphunzitsa miyendo, zimatha kubweretsa mavuto am'magazi, popeza mwendo umathandizira thupi.

Ndondomeko ya hypertrophy imachedwa, ndipo zotsatira zoyambirira ziyenera kuwonekera pakatha miyezi isanu ndi umodzi. Chifukwa chake ndikofunikira kupitilizabe kuchita masewera olimbitsa thupi komanso kudya. Onani kuti zimatenga nthawi yayitali bwanji kuti mukhale ndi minofu.

Zomwe mungadye kuti mukhale ndi minofu yambiri

Zakudya za hypertrophy ziyenera kupangidwa ndi katswiri wazakudya ndipo zimakhala ndi mafuta ochulukirapo kuposa momwe amathera, kukhala olemera m'mapuloteni, chifukwa amathandizira kupezanso minofu.

Ndikofunikanso kudya chakudya chamafuta ndi mafuta kuti mphamvu ipangidwe kuti maphunziro athe kuchitidwa mwamphamvu ndipo munthuyo akadalipo tsiku lonse. Onani mndandanda wathunthu wopeza minofu.