Mukuyang'ana njira yothandiza kwambiri yowonjezerera voliyumu ndikukwaniritsa matenda oopsa minofu? Ngati ndi choncho, ndiye zowonjezera ndi yankho lanu! Zowonjezera zingakuthandizeni onjezerani mphamvu ndi kupanga kwa mphamvu, kuchepetsa nthawi yobwezeretsa ndikukulitsa kukula kwa minofu. Mu positi iyi yabulogu, tikambirana zoyambira za bulking ndi hypertrophy, momwe mungasankhire zowonjezera zowonjezera, ubwino wogwiritsa ntchito zowonjezera pamaphunziro anu, ndi komwe mungagule. Poganizira malangizowa, mudzakhala mukupita kukakwaniritsa zolinga zanu mwachangu kuposa kale. zabwino zowonjezera hypertrophy!
Mfundo zazikuluzikulu zowonjezera voliyumu ndikupeza hypertrophy.
Zakudya zabwino ndipo masewero olimbitsa thupi ndi zigawo zofunika kuti bulking ndi kukwaniritsa Minofu hypertrophy. Kupambana minofu, ndikofunika kumvetsetsa mfundo zoyambirira za zakudya ndi masewera olimbitsa thupi okhudzana ndi bulking. Choyamba, chakudya choyenera ndi chofunikira pomanga minofu misa. An zakudya Zakudya zopatsa thanzi ziyenera kukhala ndi mapuloteni okwanira, chakudya, mafuta abwino, mavitamini, mchere ndi zakudya zina zomwe zidzapatsa thupi mphamvu ndikuthandizira kukula. Komanso, kuphatikiza masewera olimbitsa thupi kukana kuyenera kuphatikizidwa muzochita zanu kuti mulimbikitse kukula kwa minofu. hypertrophy ndi chiyani.
Dziwani ma macros anu ndi ma calories.
Mukamvetsetsa zoyambira pazakudya zambiri komanso kuchita masewera olimbitsa thupi, ndikofunikira kudziwa ma macros (magawo a ma macronutrients) komanso zosowa zama calorie kuti mupindule bwino kukula ndi mphamvu. Izi zikuphatikizapo kuwerengera zosowa zanu za tsiku ndi tsiku za caloric malinga ndi msinkhu wanu wa ntchito, komanso kudziwa kuti ndi macronutrients ati omwe angakwaniritse zolinga zanu (ie mafuta / mapuloteni / carbs). Mwachitsanzo, ngati mukufuna kuwonjezera thupi lochepa thupi, zambiri zopatsa mphamvu Zakudya zama carbohydrate zimatha kukhala zopindulitsa, pomwe kudya kwambiri mapuloteni kungathandize kumanga minofu champhamvu kwambiri chifukwa cha gawo lake popanga minofu yatsopano panthawi yochira pambuyo polimbitsa thupi kapena mutatha kuchita masewera olimbitsa thupi kwambiri. ntchito monga kunyamula zolemera kapena kuthamanga matenda a hypertrophy.
Kumvetsetsa mitundu yosiyanasiyana ya hypertrophy ya minofu.
Kuphatikiza pa kumvetsetsa zoyambira pazakudya komanso kuchita masewera olimbitsa thupi zikafika pakuchulukira ndikukwaniritsa hypertrophy (kukula kwa minofu), ndikofunikira kumvetsetsa kuti pali mitundu yosiyanasiyana ya hypertrophy yomwe imatha kuchitika malinga ndi momwe mumaphunzitsira: myofibrillar hypertrophy (kuchuluka kwa hypertrophy). kukula kupyolera mwa kuonjezera chiwerengero ndi kukula kwa malo ozungulira) kapena sarcoplasmic hypertrophy (kuwonjezeka kwa kukula kupyolera mu kuchuluka kwa madzi mkati mwa maselo). Kudziwa (mitundu) yomwe mukufuna kukuthandizani kukuthandizani kuti muzitha kulimbitsa thupi moyenera kuti zigwirizane ndi zolinga zanu. kupeza misa minofu mwachangu koma motetezeka popanda kuvulala kapena kutopa kwambiri pamapeto pake kumabweretsa kukwaniritsa zomwe mukufuna bwino kuposa popanda kudziwa kale za mitundu iwiri yosiyanayi yomwe yatchulidwa pamwambapa kuphatikiza zina zilizonse zomwe zili kunja uko kupatula paziwiri zazikuluzikulu zomwe zikuyankhulidwa pano lero lero mkati mwabulogu iyi. ndipo tsopano pa nthawi ino hypertrophy ndi chiyani!
Kumvetsetsa kufunikira kwa nthawi yopumula ndi kuchira
Pomaliza, ndikofunikira monga kudziwa kuti ndi zotani zolimbitsa thupi ndi zakudya zomwe zimakwaniritsa zosowa za munthu poyesa kuchulukitsa bwino; nthawi yopuma ndi kuchira siyeneranso kunyalanyazidwa! Kupumula kokwanira kumapangitsa matupi athu kukhala ndi nthawi yokwanira pakati pa magawo ophunzitsira komwe sitingopeza mphamvu zomwe zidatayika komanso zimatipatsa mwayi wochira mwamphamvu kuposa kale ndikulandiranso michere yonse yofunikira m'dongosolo lathu. Kusapeza mpumulo wokwanira usiku wonse wogona mlungu uliwonse pamodzi ndi kudya zakudya zopatsa thanzi nthawi zonse mmene hypertrophy kudya.
Kuwonjezera ndi Kusakaniza.
Pankhani yowonjezereka ndikukwaniritsa hypertrophy, pali zowonjezera zowonjezera zomwe zingakhale zopindulitsa. Ndikofunika kusankha zowonjezera zowonjezera pazofuna zanu komanso zolinga zanu. Zowonjezera zomwe zimagwiritsidwa ntchito pochulukira zimaphatikizira kulimbitsa thupi, ma protein ufa, manga, BCAAs (Nthambi Chain Amino Acids), Glutamine, Multivitamins ndi zina. Iliyonse mwazowonjezera izi ili ndi mapindu akeake ndipo iyenera kuganiziridwa mosamala posankha yomwe ili yabwino kwa inu. bwanji mndandanda wa hypertrophy.
Ganizirani zolimbitsa thupi zisanachitike, ma protein ufa, creatine ndi zina zambiri.
Kukonzekera koyambirira ndi imodzi mwa mitundu yodziwika bwino ya zowonjezera zomwe zimagwiritsidwa ntchito ndi omanga thupi pamene amapereka mphamvu zolimbitsa thupi, zomwe zimathandiza kupititsa patsogolo ntchito panthawi ya maphunziro. Mapuloteni a ufa amagwiritsidwa ntchito pophatikizana ndi masewera olimbitsa thupi asanayambe ntchito chifukwa amathandiza kupereka zakudya zofunika kuti minofu ikule ndi kukonzanso pambuyo pochita masewera olimbitsa thupi kwambiri. Zakudya zabwino kwambiri za hypertrophy. Creatine ndi ena onjezera otchuka omwe amagwiritsidwa ntchito ndi omanga thupi chifukwa amathandizira kulimbikitsa mphamvu panthawi yolimbitsa thupi, komanso kuthandizira kuonjezera mphamvu zowonjezera pakapita nthawi pamodzi ndi zolimbitsa thupi zotsutsa monga kukweza zitsulo kapena masewera olimbitsa thupi. Ma BCAA ndi ofunikira kwambiri kuchira kwa minofu ndipo zingathandize kuchepetsa kutopa kwa nthawi yaitali, pamene glutamine imathandiza kulimbikitsa kukula kwa minofu kudzera muzinthu zake zotsutsana ndi catabolic zomwe zimalepheretsa kuti minofu isawonongeke mofulumira panthawi yochita masewera olimbitsa thupi kwambiri kapena kukweza zolemera. Ma multivitamins angakhalenso opindulitsa, chifukwa amapereka mavitamini ndi mchere wofunikira omwe sangakhalepo muzakudya zokha, koma angathandize pa thanzi labwino, monga kuwonjezereka kwa chitetezo chokwanira ku matenda kapena kupititsa patsogolo thanzi la kagayidwe kachakudya pakapita nthawi, pamene amadya nthawi zonse. momwe mungapangire hypertrophy mu crossfit.
Kumvetsetsa momwe mungagwiritsire ntchito bwino zowonjezera zowonjezera kuti mukwaniritse hypertrophy
Kugwiritsiridwa ntchito koyenera kwa zowonjezera zowonjezera ndizofunika kwambiri pokwaniritsa hypertrophy, chifukwa kutenga kwambiri kapena pang'ono kungakhudze kwambiri zotsatira za zotsatira zabwino kapena zoipa, malingana ndi momwe amagwiritsidwira ntchito (kapena kunyalanyazidwa). Mukamagwiritsa ntchito chowonjezera chilichonse ndikofunikira kumvetsetsa kuchuluka komwe mukufunikira; Izi zikuphatikiza kumvetsetsa kuti ndi mitundu iti yomwe ingagwire ntchito bwino pazolinga zanu hypertrophy yomwe imayenera kutenga, komanso kumvetsetsa kukula kwa zomwe zalembedwa pamalebulo azinthu musanadye tsiku lililonse/sabata/mwezi, ndi zina. adzatsimikizira zotsatira mulingo woyenera, ngakhale izo chowonjezera Sikofunikira chifukwa zakudya zopatsa thanzi zimakhalabe ndi gawo lofunikira kwambiri kuposa kungowonjezera kokha ngati mukufuna kupeza minofu yowonda mogwira mtima, kotero musanyalanyaze madera awiriwa ngati mukufuna kuwona kupita patsogolo kwenikweni pakapita nthawi zimatenga nthawi yayitali bwanji kuti hypertrophy 5kg!
Ubwino wowonjezera ndi zowonjezera.
Zikafika pakukulitsa ndikukwaniritsa hypertrophy, supplementation ikhoza kukhala chida champhamvu. Kutenga zowonjezera zowonjezera kungakuthandizeni kukwaniritsa zolinga zanu zowonjezera kukula kwa minofu ndi mphamvu mofulumira kusiyana ndi zakudya ndi masewera olimbitsa thupi okha. Kuphatikizika ndi mapuloteni, ma amino acid, creatine, ndi zinthu zina zimatha kukulitsa kaphatikizidwe ka mapuloteni a minofu (MPS), yomwe ndi yofunika kwambiri polimbikitsa kukula kwa minofu. malangizo achangu hypertrophy.
Wonjezerani ma testosterone achilengedwe.
A testosterone ndi imodzi mwa mahomoni ofunika kwambiri m'thupi akafika kumanga minofu misa ndi mphamvu. onjezerani zinc, magnesium, vitamini D3, omega-3 fatty acids ndi zina zingathandize kuwonjezeka magulu a testosterone mwachibadwa m'thupi, zomwe zingathandize kulimbikitsa kupindula bwino pamene bulking ndi kukwaniritsa hypertrophy ndi steroid yabwino kwambiri ya hypertrophy ya minofu.
Limbikitsani mphamvu ndi kutulutsa mphamvu.
Zapezeka kuti zowonjezera ngati caffeine kapena beta-alanine imathandizira kupirira panthawi yolimbitsa thupi powonjezera kupanga mphamvu m'maselo; Izi zimathandizira kuchepetsa kutopa kotero kuti mutha kuchita mwamphamvu kwambiri kwa nthawi yayitali mukamalimbitsa thupi, zomwe zimakuthandizani kuti mukwaniritse bwino minofu pakapita nthawi. Kuphatikiza apo, kuphatikiza ndi ma BCAA kwapezeka kuti kumathandizira kupanga mphamvu, kumathandizira kupanga minofu yowonda yomwe imathandizira kupanga mphamvu kwa minofu panthawi yochita masewera olimbitsa thupi kwambiri monga kukweza zolemera kapena maphunziro a HIIT. ng'ombe hypertrophy masewera.
Chepetsani nthawi yochira ndikuwongolera thanzi lonse.
Kuti minofu ikule, imafunikira chakudya choyenera, komanso kupumula pambuyo powonongeka ndi masewera olimbitsa thupi; Zowonjezera monga glutamine zasonyezedwa kuti zimafulumizitsa nthawi yochira kuti muthe kubwerera ku masewera olimbitsa thupi mwamsanga popanda kupweteka kwa nthawi yaitali pakati pa magawo, zomwe zimalola kupita patsogolo kwambiri pakapita nthawi ponena za kupeza kukula ndi mphamvu mu minofu yanu. . Komanso, zowonjezera zowonjezera antioxidants monga mavitamini A, C, E, selenium, zinc, etc. zingathandizenso kuteteza motsutsana ndi kupsinjika okosijeni oyambitsidwa ndi ma free radicals opangidwa panthawi yolimbitsa thupi kwambiri; izi zimathandiza kuti thupi lanu likhale lathanzi pamene mukuchuluka zolimbitsa thupi hypertrophy.
Komwe mungagule Zowonjezera za Hypertrophy
Gulani Suplementosmaisbaratos.com.br
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Pa Loja Suplementosmaisbaratos.com.br mupeza chilichonse kuyambira zolimbitsa thupi musanachite masewera olimbitsa thupi ndi ufa wa mapuloteni mpaka creatine monohydrate ndi zina zowonjezera magwiridwe antchito zomwe zidapangidwa kuti zikuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi mwachangu kuposa kale. Webusaitiyi imaperekanso zambiri mwatsatanetsatane za chinthu chilichonse kuti makasitomala athe kupanga chisankho chodziwika bwino posankha chowonjezera chomwe chili chabwino kwa iwo. Kuphatikiza apo, maoda onse opitilira $ 50 amabwera ndi kutumiza kwaulere mkati mwa Brazil, zomwe zimapangitsa kuti zikhale zosavuta kwa makasitomala kugwiritsa ntchito mwayi waukuluwu popanda kuphwanya bajeti yawo. hypertrophy ya minofu ndi chiyani!
Malo ena ogulitsa pa intaneti
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Kutsiliza
Pomaliza, kukwera ndi kukwaniritsa hypertrophy ndi cholinga chotheka ngati mumvetsetsa zofunikira za zakudya ndi masewera olimbitsa thupi ndikugwiritsa ntchito zowonjezera zowonjezera. Zowonjezera zingathandize kukulitsa kukula kwa minofu, kuwonjezera milingo testosterone zachilengedwe, kupititsa patsogolo kupirira ndi kupanga mphamvu, komanso kuchepetsa nthawi yochira Minofu hypertrophy. Mukamagula zowonjezera za hypertrophy, Loja Suplementosmaisbaratos.com.br imapereka mitundu ingapo yazinthu zabwino pamitengo yotsika mtengo. Ndi kudzipereka komanso kudzipereka kuti mukwaniritse zolinga zanu, mutha kupeza misa ndi hypertrophy ndi zowonjezera zoyenera! Ndiye mukuyembekezera chiyani? Yambani ulendo wanu wopita ku minofu yayikulu lero hypertrophy chifukwa maphunziro!
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