Hypertrophy Training vs.Kulimbitsa Mphamvu: Ubwino ndi Kuipa

Zamkati

• Pafupifupi masewera olimbitsa thupi
• Kuyambira: mphamvu ndi kukula
• Maphunziro a Hypertrophy vs.
• Maphunziro a Hypertrophy: ma seti ambiri komanso obwereza
• Maphunziro a mphamvu: ochepa ochepa mobwerezabwereza mwamphamvu kwambiri
• Ubwino wophunzitsira mphamvu
• Ubwino wamaphunziro a hypertrophy
• Zowopsa zomwe zimakhudzana ndikunyamula
• Tengera kwina

Kusankha pakati pa maphunziro a hypertrophy ndi masewera olimbitsa thupi kumakhudzana ndi zolinga zanu zolimbitsa thupi:

• Ngati mukufuna kuwonjezera kukula kwa minofu yanu, maphunziro a hypertrophy ndi anu.
• Ngati mukufuna kuwonjezera kulimba kwa minofu yanu, lingalirani zamphamvu zolimbitsa thupi.

Pitilizani kuwerenga kuti muphunzire zaubwino ndi zoyipa za aliyense.

Pafupifupi masewera olimbitsa thupi

Kuphunzitsa kunenepa ndi njira yolimbitsa thupi yomwe imakhudza kusuntha zinthu zomwe zimakana, monga:

• zolemera zaulere (ma barbells, ma dumbbells, kettlebells)
• makina olemera (pulleys and stacks)
• thupi lanu (pushups, chinups)

Zinthu izi zimasunthidwa kuphatikiza:

• machitidwe enaake
• kuchuluka kwa nthawi zolimbitsa thupi zachitika (reps)
• kuchuluka kwa ma reps omalizidwa (seti)

Mwachitsanzo, ngati mwachita mapangidwe 12 a dumbbell lunges, kupumula, kenako 12 enanso, munapanga 2 set of 12 reps of dumbbell lunges.

Kuphatikiza zida, kuchita masewera olimbitsa thupi, kuyambiranso, ndi maseti zimayikidwa pamodzi kuti zizolowere zolinga za munthu amene akugwira ntchitoyo.

Kuyambira: mphamvu ndi kukula

Mukayamba ndi kuphunzitsa zolimbitsa thupi, mukumanga kulimba kwa minofu ndi kukula nthawi yomweyo.

Ngati mungaganize zophunzitsira kulemera kwanu pamlingo wotsatira, muyenera kusankha pakati pa mitundu iwiri ya maphunziro. Mtundu umodzi umayang'ana kwambiri pa hypertrophy, ndipo mtundu umodzi umayang'ana kukulitsa mphamvu.

Maphunziro a Hypertrophy vs.

Zochita ndi zida zomwe zimagwiritsidwa ntchito pophunzitsa mphamvu ndi hypertrophy ndizofanana. Kusiyana kwakukulu pakati pa ziwirizi ndi:

• Voliyumu yamaphunziro. Iyi ndi nambala yama seti ndi zomwe mumachita mukamachita masewera olimbitsa thupi.
• Kulimbitsa thupi. Izi zikutanthauza kulemera komwe mumakweza.
• Mpumulo pakati pa seti. Iyi ndi nthawi yopumula yomwe mumapatsa thupi lanu kuti lithandizire kupsinjika kwakuthupi.

Maphunziro a Hypertrophy: ma seti ambiri komanso obwereza

Kwa hypertrophy, mumakulitsa voliyumu yamaphunziro (ma seti ambiri ndi ma reps) kwinaku mukuchepetsa pang'ono mphamvu. Nthawi zambiri, nthawi yotsala pakati pa seti ya hypertrophy ndi mphindi imodzi kapena zitatu.

Maphunziro a mphamvu: ochepa ochepa mobwerezabwereza mwamphamvu kwambiri

Kuti mukhale ndi mphamvu zamphamvu, mumachepetsa kuchuluka kwa ma reps muyeso (zolimbitsa thupi) kwinaku mukukulitsa mphamvu (kuwonjezera zolemera zolemera). Nthawi zambiri, nthawi yopuma pakati pamiyeso yamphamvu imakhala mphindi 3 mpaka 5.

Ubwino wophunzitsira mphamvu

Malinga ndi Chipatala cha Mayo, kuphunzitsa mphamvu kungakuthandizeni:

• sinthanitsani mafuta amthupi ndi minofu yowonda
• sungani kulemera kwanu
• kuonjezera kagayidwe wanu
• kuonjezera kuchuluka kwa mafupa (kuchepetsa kufooka kwa mafupa)
• kuchepetsa zizindikiro za matenda aakulu, monga:
  • kupweteka kwa msana
  • kunenepa kwambiri
  • nyamakazi
  • matenda amtima
  • matenda ashuga
  • kukhumudwa

Ubwino wamaphunziro a hypertrophy

Chimodzi mwamaubwino a maphunziro a hypertrophy ndichokongoletsa ngati mukuganiza kuti minofu yayikulu ikuwoneka bwino. Ubwino wina wamaphunziro a hypertrophy ndi awa:

• kuwonjezera mphamvu ndi mphamvu
• kuchuluka kwa ndalama zama caloric, zomwe zingathandize kuchepetsa thupi
• kuwonjezeka kofanana (kumapewa kusalinganika kwa minofu)

Zowopsa zomwe zimakhudzana ndikunyamula

Ngakhale pali maubwino ambiri okhudzana ndi kukweza zolemera, pali zinthu zina zofunika kuziganizira:

• Kukweza mofulumira kwambiri kapena mopitirira muyeso kungabweretse mavuto.
• Kusuntha kopitilira muyeso woyenda kumatha kubweretsa kuvulala.
• Kugwira mpweya wanu pokweza kumatha kubweretsa kuwonjezeka kwakanthawi kwa kuthamanga kwa magazi kapena kuyambitsa nthenda.
• Kusapuma mokwanira pakati pa kulimbitsa thupi kumatha kubweretsa kuwonongeka kwa minofu kapena kuvulala mopitirira muyeso, monga tendinosis ndi tendinitis.

Tengera kwina

Chifukwa chake, chabwino, hypertrophy kapena mphamvu?

Ili ndi funso lomwe muyenera kuyankha nokha. Malingana ngati simukuchita mopitilira muyeso ndi chisankho chilichonse, onsewa amapereka maubwino ofanana azaumoyo komanso zoopsa zake, chifukwa chake chisankho chimabwera malinga ndi zomwe mumakonda.

Ngati mukufuna minofu yayikulu, yolimba, sankhani maphunziro a hypertrophy: Onjezani kuchuluka kwanu kwamaphunziro, muchepetse mphamvu, ndikufupikitsa nthawi yopuma pakati pama seti.

Ngati mukufuna kuwonjezera mphamvu ya minofu, sankhani maphunziro olimbitsa thupi: Kuchepetsa zolimbitsa thupi, kuwonjezera mphamvu, ndikuchulukitsa nthawi yopumula pakati pama seti.