Chinsinsi Cha Hypertrophy ndi Mphamvu Zolimba

Nthawi Yowerenga: 7 mphindi

Kwa zaka zingapo zapitazi, kulimbitsa mphamvu mwa ena okonda ndi kutsatira "thupi lokongola" lasintha kwambiri.

Tsopano, kuposa kale, pali zingapo za mapulogalamu othandiza, kupezeka kwa aliyense amene akufuna kukonza matupi awo kapena kuthekera kwawo.

Opitilira mapulogalamu ochepa ophunzitsira, mapulogalamu aposachedwa kwambiri komanso opambana amakupatsani zisankho zambiri.

Ndakhala ndikumva kuti ndibwino kumvetsetsa "zomwe" m'malo mongodziwa "mayendedwe". Ngati mukudziwa chifukwa chake njira ina yophunzitsira imagwira ntchito bwino, ikuthandizani kuti mupange mapulogalamu omwe azigwira bwino ntchito ngati ena onse!

Zachidziwikire, oyang'anira ambiri amakupatsani chinsinsi cha "chifukwa" chifukwa akufuna kukhala ofunikira!

Koma ndikuwona kuti chidziwitso chili bwino kuposa "mawu akale". Chifukwa chake ndidzakhala mphunzitsi wanu lero ndikamaulula zinsinsi ziwiri kuti matenda oopsa ndi kupeza mwayi.

Mfungulo # 1: Mavuto am'mitsempha

A mavuto am'mitsempha limatanthawuza kuyesetsa kwa minofu yofunikira kutulutsa mphamvu inayake.

Tidziwa kale kuti mphamvuyo ndi yofanana ndi kupititsa patsogolo misa x, chifukwa chake zikuwonekeranso kuti kupsinjika kwamitsempha kumakhudzidwa ndi kukula kwa katunduyo ndikufulumira komwe kudasinthidwa kukana.

Mwa mawu osavuta, mutha kukulitsa mavuto am'mitsempha mwa kuwonjezera kulemera kapena kuthamanga (kapena zonse ziwiri).

Chinthu choyamba ichi (kufunikira kwa kupsinjika komwe kulipo mu minofu) ndiye chinthu chachikulu chomwe chimapangitsa kuti zinthu ziziyenda bwino, chifukwa kuchuluka kwakumangika kwamitsempha yam'mimba, komwe kumapangitsa kuti hypertrophy ikhale yogwira ntchito kwambiri.

Komanso, mu mnofu mavuto kumawonjezera mlingo wa kuwonongeka mapuloteni ndi mayamwidwe wa amino zidulo ndi minofu.

Ndikofunikira kudziwa kuti kusokonezeka kwa minofu sizofanana ndi kutentha kapena kutentha kapena kumva kwa minofu yotopa.

Ambiri amakhulupirira kuti kufinya pang'onopang'ono kumapangitsa kuti minofu ikule kwambiri chifukwa chakuti "akumva" kutentha. Izi sizili choncho!

Pakuchepetsa kulikonse (kuthana kapena kunyamula katundu), kukweza kulemera kwina mwachangu nthawi zonse kumabweretsa mavuto amkati mwamitsempha.

Mu chidule cha eccentric (kupereka kapena kutsitsa kukana) ndizosiyana; kuchepa kwakanthawi komwe mumalola, kumangowonjezera kupsinjika kwamitsempha.

N’chifukwa chiyani pali kusiyana kumeneku? Kuti mukweze katundu mwachangu muyenera kutulutsa mphamvu zambiri. Koma kuti mutsike mwachangu kumafuna kuti musagwiritse ntchito mphamvu zambiri, koma zochepa (kutsitsa bar sikufuna mphamvu iliyonse).

Pakuchepera kwachinsinsi mumafunikira mphamvu zochulukirapo kuti muchepetse bar pang'onopang'ono, chifukwa chake mavuto amakula. Ndipo zimatipatsa chiyani mwachidule?

Kwa gawo lokhazikika

  • Mavuto am'mimba amawonjezeka ngati kulimbikira kukukulira komanso kuthamangitsa kumasungidwa.
  • Mavuto am'mimba amawonjezeka ngati kuchulukitsa kuli kwakukulu ndipo kulimbikira kumasungidwa.
  • Mavuto am'mimba amawonjezeka ngati kuchulukitsa komanso kuchuluka kwa katundu kumachuluka

Chinsinsi chake ndikuti, mosasamala kanthu kuti katundu wagwiritsidwa ntchito bwanji, muyenera kuyesetsa kukweza bala mwachangu panthawi yomwe mukuchita masewera olimbitsa thupi.

Kuti gawo eccentric, kusokonezeka kwamitsempha kumawonjezeka mukamatsitsa kulemera ndi liwiro lochepa. M'malo mwake, mabenchi abwino kwambiri amasindikiza bar mpaka pachifuwa pang'onopang'ono.

Izi mwachiwonekere zimatsimikizira kupsyinjika kokwanira panthawi yamagawo osindikizira a benchi (pansi ndi pang'onopang'ono) ndikuwukweza mwachangu momwe zingathere, zomwe zimabweretsa mapindu abwinoko.

Zachidziwikire kuti pali malire pa izi, ngati mungatsitse bala pang'onopang'ono minofu yanu itopa msanga ndipo mudzataya mphamvu zina zomwe zingagwiritsidwe ntchito.

Monga lamulo la chala chachikulu, kutsitsa chindapusa mumasekondi 3-5 ndibwino nthawi zambiri. Ngakhale pochita masewera olimbitsa thupi a Olimpiki izi ndizothandiza.

Kuti gawo eccentric

  • Mavuto am'mimba amawonjezeka ngati kulimbikira kukukulira komanso kuthamangitsa kumasungidwa.
  • Mavuto am'mimba amawonjezeka ngati kufulumizitsa kuli kocheperako ndipo kukana kumasungidwa.
  • Mavuto am'mimba amawonjezeka ngati kufulumizitsa kwatsika ndikukula kwa katundu

Mfungulo # 2: Nthawi Yonse Yotsika Voltage

Chinthu chachiwiri, nthawi yopanikizika (TUT) ndichinthu chachikulu chomwe chimayambitsa kuchuluka kwake ya chidwi cha hypertrophy.

Ntchito yochulukirapo imalimbikitsa hypertrophy yambiri (bola ngati kukondoweza sikupitilira kupirira).

Ntchito yolimbitsa thupi imapangitsa kuwonongeka kwathunthu kwa mapuloteni (pomwe kupsinjika kumangowonjezera kuchuluka kwa kuwonongeka) ndipo kumabweretsa kusintha kwamapangidwe, malinga ngati othamanga ali ndi nthawi yokwanira komanso michere kuti athe kuchira.

Muyenera kudziwa kuti ndidayankhula za "okwana" TUT m'mawu ofunikira # 2. Zomwe ndikutanthauza ndikuti TUT okwanira chifukwa magulu onse olimbitsa thupi azikhala okopa kwambiri kuposa TUT pa mndandanda.

Izi zikufotokozera chifukwa chomwe muyenera kupanga maseti ambiri mukamaphunzira ndi zolemera zolemera komanso kutsika reps: TUT ya seti iliyonse ndiyotsika, kotero kuti mukulitse zopindulitsa muyenera kuwonjezera nthawi yanu yonse pansi pamavuto powonjezera ma seti ena.

Nanga izi zikutiuza chiyani?

  1. Ngati vutoli ndilotsika kwambiri panthawi yochita masewera olimbitsa thupi, ngakhale atachita mokweza kwambiri, sizingathandize kukula kapena mphamvu.
  2. Ngati voliyumu ndiyotsika kwambiri, ngakhale magetsi ali okwera kwambiri, sikungakupatseni kukula kwakukulu kapena phindu lamphamvu.
  3. Momwemo, mukufuna kukulitsa mavuto pogwiritsa ntchito cholemetsa, kapena kwezani katunduyo mwachangu ndikutsitsa pang'onopang'ono.
  4. Ngati musankha katundu yemwe mungachite kuti mubwererenso ku 1-5, muyenera kupanga ma seti ambiri kuti mupeze chilimbikitso chokulira.

“Kuti apeze phindu ntchito, dongosolo lamanjenje ndilofunika kwambiri”

Nthawi zambiri mantha dongosolo, osati zida za minofu, ndiye cholepheretsa kuchitapo kanthu. Guru Tsatsouline ananena kuti "Minofu yanu ili nayo kale mphamvu yokweza galimoto, sakudziwabe panobe ”(Tsatsouline, 2000).

Ndikuvomereza mawu amenewa ndipo ndikuwona kuti ndi chithunzi chabwino kuthandiza kumvetsetsa kuthekera kosintha pakupanga mphamvu.

kupanga dongosolo lamanjenje

Tiyeni tigwiritse ntchito chitsanzo cha Tsatsouline. Mawu onena zamphamvu mwadzidzidzi mwa anthu omwe amaoneka ngati "ofooka" ndiofala.

Tangolingalirani za azimayi ofooka azaka zapakati omwe mwadzidzidzi amakhala ndi mphamvu zoposa zaumunthu mwana wawo atagwidwa pansi pa galimoto kapena chida china cholemera.

Pali zochitika zambiri zolembedwa pomwe mayiyo adakwanitsadi kukweza galimoto kuti amasule mwana wake. Ntchito yomwe samatha kubwereza mzaka miliyoni miliyoni munthawi zonse.

Zachidziwikire, mphamvu zake zidalimbikitsidwa ndi adrenaline ndi mahomoni ena, koma minofu yomwe idakweza galimotoyo ndi yomwe ija yomwe anali nayo kale: "minofu yatsopano" siyiphuka pena paliponse kuti imuthandize kukweza galimoto!

O nkhawa ndi kukondoweza kwambiri kwa zinthu kumangowonjezera luso lake lopanga mphamvu ndi minofu yomwe anali nayo kale.

Kutumiza kwa ubongo kunasintha, njira zotetezera zinazimitsidwa ndipo mayankho sananyalanyazidwe… Zonsezi zinapangitsa kuti zitheke kugwira ntchito mokwanira, zomwe sitimaziwona patali nthawi zonse.

 

Ziyenera kukhala zowonekeratu kwa inu kuti malire pakupanga mphamvu amakhala m'dongosolo lamanjenje. Kukula kwa kuchuluka mu mphamvu zomwe mungagwiritse ntchito, zidzakhala bwino.

Kusiyana pakati pa mphamvu mwamtheradi (kuthekera kopanga kukana) ndi malire otsutsa (mphamvu zenizeni zomwe munthu angathe kupanga mwaufulu) amatchedwa kuchepa mphamvu.

Mphamvu zonse - Chepetsani mphamvu = kuchepa mphamvu

"Nchiyani chimandilimbitsa?"

Izi ndizofunikira kwambiri pakupanga mphamvu:

  1. a) Minofu: Minofu yokulirapo ndi minofu yolimba kwambiri. Kupanikizika kwa ulusi waminyewa komanso ubale wapakati pa ulusi wopota-mwala / glycolytic ndi ulusi wokhudzana ndi okosijeni zimathandizanso.
  2. b) Rzolandirira minofu:Ma receptors ena amakhala ngati olepheretsa. Ziwalo za Golgi tendon, zomwe zimakhala ngati magwiridwe antchito ndipo zimayambitsa kutsekemera pang'ono kwa minofu ngati vuto lilipo kwambiri, ndipo zolandilira zina, monga zopindika minofu, zimakulitsa mphamvu, ndikupangitsa kuti zotupa zisinthe (myotatic reflex) minofu Ndi
  3. c) Mchitidwe wamanjenje: Kuchita bwino kwa dongosolo lamanjenje kumathandizira pakupanga mphamvu, kusinthira magwiridwe antchito amtundu wamagalimoto (minofu ya minofu), kulumikizana kwake ndi kuchuluka kwa kupindika kwa magalimoto. M'mawu osavuta, momwe Minyewa yanu imagwirira ntchito bwino, ndimphamvu zomwe mumakhala nazo zolimbitsa thupi!
  4. d) Zina: zolimbikitsa, chilengedwe, kupsinjika maganizo, kutopa, kuvulala koopsa, etc. Malo awa amatiwonetsa kuti ngati ndinu wothamanga, phunzitsani wothamanga, kapena mukufuna chitukuko pazipita mphamvu, muyenera kuika khama lanu pa zinthu zingapo. Muyenera kukulitsa minofu yanu, mphamvu yamanjenje yanu, kuthekera kogwiritsa ntchito malingaliro abwino (kutambasula reflex) ndikutha kuletsa zoyipa. Ngati zonse zomwe mukufuna ndi kukula kwa minofu, mutha kupindulabe poyang'ana pazifukwa zonse zinayi, chifukwa kukhala amphamvu kudzakuthandizani kuyika chikoka chachikulu pa minofu yanu ndipo mudzapeza kukula mofulumira kwambiri. .

Komanso, pali china chake chomwe akatswiri amatcha "Kupititsa patsogolo kuwongolera kwa hypertrophy ", kutanthauza kuti mukamaliza masewera olimbitsa thupi ndi kuganizira mphamvu ndi nyonga, thupi lanu limayankha mwachangu kwambiri pamaphunziro aliwonse a hypertrophy.

Ngati mutha kusinthitsa maphunziro anu apachaka munthawi yamphamvu zenizeni, mutha kukhala ndi minofu ndi kukula kwambiri kuposa anyamata ambiri omwe amaphunzitsa kulemera kwa hypertrophy chaka chonse.

Kufunika kwamaphunziro olimba ndi mphamvu kumasintha thupi kukhala makina osinthika, kupatsa thupi lanu kutha kuzolowera kupsinjika kwamaphunziro.

Kotero pamene mumadziphunzitsa nokha ndi masewera olimbitsa thupi ojambula, zomwe sizifuna kusinthasintha kowonjezereka, thupi limatha kupindula minofu pamlingo wothamanga kwambiri. Aliyense amene akufuna kukula kochulukirapo ayenera kuphatikiza magawo amphamvu ndi maphunziro amphamvu.

Komabe,

Ndikofunikira kuti mumvetsetse mfundo zazikulu 4 zomwe nkhaniyi ikukamba: (1) Zosintha ziwiri zazikulu za onjezerani mphamvu ndi kukula; (2) Kufunika kwa kupsinjika kwakukulu; (3) Nthawi yonse pansi pa zovuta ndi (4) Udindo wa dongosolo lamanjenje pakukula kwa mphamvu ndi mphamvu.

Ndi izi, mudzatha kumvetsetsa mfundo zofunika pakukula kwa minofu (hypertrophy) ndipo mudzakuthandizani kupindula pa masewera olimbitsa thupi, ndikukweza kuyenda kwanu mchipinda cholemera.

Kodi mungakonde kadyedwe kanu komanso kulimbitsa thupi kwanu? Ngati ndi choncho, mutha kupita patsamba la KUKONZA KWANGWIRO:

Mmenemo mumasankha ndondomeko yabwino kwa inu ndiyeno tidzadutsa njira zina, kuti anu zakudya ndipo maphunziro amakhazikitsidwa molingana ndi zenizeni zanu, mwa munthu payekhapayekha.

 

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