Siza kugxininisa kwizinto ezilungileyo kunye neengxaki zoqeqesho lwamandla kunye nokuqeqeshwa komzimba.Nokuba ngaba ukwenza uqeqesho lwamafutha okanye uqeqesho lwamandla.Kule meko, unokufumana ubunzima obukhulu bemisipha.Ngoku lonwabele eli nqaku.
Uqeqesho lwe-Hypertrophy kunye noqeqesho lwamandla: iingenelo kunye nokungonakali
Ukhetho phakathi koqeqesho lobunzima kunye noqeqesho lwamandla luhambelana neenjongo zakho:
Ukuba ufuna ukwakha imisipha, ukuqeqeshwa kwamafutha kulungile kuwe.
Ukuba ufuna ukwandisa amandla emisipha, qwalasela uqeqesho lwamandla.
Funda ukuze ufunde malunga neenzuzo kunye nezibi kwindlela nganye.
uqeqesho lwamandla
Ukunyuswa kobunzima luhlobo lokuzilolonga olubandakanya izinto ezihambayo ezinokuxhathisa ngamandla, njengale:
Idumbbell yasimahla (idumbbell, dumbbell, Kettlebell)
Umatshini wokulinganisa (ipuli kunye nokupakisha)
Ubunzima bakho (izibambo, iidumbbells)
Ukudibanisa kunye nokuhambisa ezi zinto:
Imithambo ethile
Inani lokuzilolonga (inani lokuphindaphinda)
Inani lemijikelo egqityiweyo (iQela)
Umzekelo, ukuba wenza imiphunga ye-dumbbell eyi-12 ngokulandelelana, uya kuphumla, kwaye wenze amaxesha angama-12 ngaphezulu.Wenza iiseti ezi-2 zemiphunga ye-dumbbell eyi-12.Ukudityaniswa kwezixhobo, ukuzivocavoca, ukuphindaphinda kunye nochungechunge ludibaniswa nokuzivocavoca ukufezekisa iinjongo zomqeqeshi.
Ukuqalisa: amandla kunye nobukhulu
Xa uqala ukomeleza, uyakha amandla emisipha kunye nobukhulu ngaxeshanye.
Ukuba uthatha isigqibo sokuthatha uqeqesho lwamandla ukuya kwinqanaba elilandelayo, kufuneka ukhethe phakathi kweentlobo ezimbini zoqeqesho.Omnye ugxininisa kwi-hypertrophy kunye nomnye kumandla.
Uqeqesho lwe-Hypertrophy kunye nokuqeqeshwa kwamandla
Ngowuphi umahluko omkhulu phakathi kwezi ntlobo ze-tenure?
Imithambo kunye nezixhobo ezisetyenziswa kuqeqesho lwamandla kunye noqeqesho lwe-hypertrophy ziyafana.Umahluko ophambili phakathi kwezi zimbini zezi:
Umthamo woqeqesho.Eli linani leeseti kunye nophindaphindo oziqhelanisayo.
Ukuqina koqeqesho.Oku kusebenza kubunzima obuphakamisayo.
Ukuphumla phakathi kwamaqela amabini.Eli lixesha lakho lokuphumla kwaye uchache kuxinzelelo lomzimba lokuzilolonga.
Ukuqeqeshwa kwamafutha: uchungechunge oluninzi kunye nokuphindaphinda
Kwimeko ye-hypertrophic, ukwandisa inani loqeqesho (uchungechunge oluninzi kunye nokuphindaphinda) ngelixa unciphisa kancinci amandla.Ixesha lokuphumla phakathi kwamabhoma amakhulu lidla ngokuba yimizuzu emi-1 ukuya kwemi-3.
Uqeqesho lwamandla: ukuphindaphinda okumbalwa kunye nokuqina okuphezulu
Ukomelela kwemisipha, unokunciphisa inani lokuphindaphinda (umthamo wokuzivocavoca) kwaye ukwandise ukuqina (ubunzima obunzima).Ixesha lokuphumla phakathi koqeqesho lwamandla lidla ngokuba yimizuzu emi-3 ukuya kwemi-5.
Ngoko ke yintoni engcono, hypertrophy okanye amandla?
Lo ngumbuzo ekufuneka uwuphendule ngokwakho.Ngaphandle kokuba uhamba ngokugqithiseleyo nakwesiphi na isigqibo, baya kuzisa izibonelelo zempilo ezifanayo kunye nobungozi, ngoko ke ukhetho luxhomekeke kwizinto ozikhethayo.
Kwimisipha emikhulu kunye eyomeleleyo, khetha uhlobo lokuzivocavoca kwe-hypertrophy: ukwandisa umthamo wokuzivocavoca, ukunciphisa ukuqina, kwaye unciphise ixesha lokuphumla phakathi kwamaqela amabini.
Ukwandisa amandla emisipha, khetha uqeqesho lwamandla: ukunciphisa umthamo wokuzivocavoca, ukwandisa ukuqina, kunye nokwandisa ixesha lokuphumla phakathi kwamaqela amabini.
Ixesha lokuposa: Jun-01-2022