Wonjezani mphamvu ya minofu ndi chimodzi mwazolinga zazikulu za anthu ambiri, ndipo chifukwa chake ndikofunikira kutsatira malangizo omwe angapangitse kusiyana kwakukulu pazotsatira zanu.
Palibe ntchito ndikungochita masewera olimbitsa thupi tsiku lililonse ku masewera olimbitsa thupi kapena kunyumba, ndikofunikira kuphatikiza ndi zinthu zina kuti mukhale ndi mphamvu mu minofu ndi thupi, kuwonjezera pakuwonjezera misa yotsamira.
Chifukwa chake, cholinga apa ndikuwonetsa nsonga zazikulu za zakudya, masewera olimbitsa thupi ndi zowonjezera kwa iwo omwe akufuna kukhala ndi zotsatira zabwino mu kupeza mphamvu minofu ndi thupi m'njira yeniyeni. onani momwe onjezerani mphamvu!
Momwe mungawonjezere mphamvu zathupi
Para onjezerani mphamvu kuchita masewera olimbitsa thupi, ndikofunikira kudziwa masewera olimbitsa thupi omwe ali abwino kwambiri omwe angakupatseni zotsatira zoyenera matenda oopsa ndikuchita bwino kwa thupi, onani pansipa momwe mungawonjezere mphamvu.
Pali zotsimikizika zowonjezera zomwe zimathandiza kwambiri kuti mukhale ndi mphamvu zolimbitsa thupi kuti muthe kupititsa patsogolo masewera olimbitsa thupi, omwe angakhale othandiza kwambiri kuti mukhale ndi zotsatira zabwino.
Nawa masewera olimbitsa thupi omwe angakuthandizeni kuti mukhale ndi mphamvu zolimbitsa thupi lonse:
- benchi atolankhani
- Wopanda
- mzere
nsonga yofunika kwa momwe mungawonjezere mphamvu zathupi ndiko kudya zomanga thupi zambiri m'zakudya zanu, kaya ndi chakudya kapena onjezera.
Kugwiritsa ntchito kwambiri mapuloteni kumawonjezera kwambiri mphamvu komanso mphamvu minofu kwa anthu opitilira zaka 40.
Momwe mungawonjezere mphamvu ya minofu
Momwe mungawonjezere mphamvu ya minofu ndizotheka kudzera muzochita zolimbitsa thupi zosiyanasiyana zomwe zimaperekedwa ku cholinga ichi, kuwonjezera pakudya bwino kwambiri.
Kuphunzitsa kulemera ndi njira imodzi yabwino yowonjezerera minofu ndi mphamvu zanu, kuti mukhale okulirapo kupindula kwakukulu kuonda ndi kutaya mafuta m'thupi.
Palinso ena malangizo chakudya kuti angathandize kupeza mphamvu zambiri minofu, monga momwe zilili ndi chestnuts ndi mafuta ambiri, olemera mu mafuta osatulutsidwa.
Mbeu, mkaka, mazira ndi nyama ndi zabwino kwambiri kuti minofu ikhale yolimba chifukwa ndi zakudya zomanga thupi.
Chimodzi mwa mfundo zofunika kwambiri ndikudziwa kuti ndi masewera ati omwe amathandiza kuti minofu ikhale yolimba m'madera ena a thupi, monga kumbuyo, mikono ndi miyendo.
Kumbuyo
Kuti mukhale ndi mphamvu zambiri za minofu kumbuyo, zomwe ndizofunikira kuti mukhale ndi thanzi labwino, kupewa mavuto am'mbuyo ndikutha kuchita masewera olimbitsa thupi popanda chiopsezo chovulala komanso kupweteka pang'ono, nsongazo ndizo. momwe mungawonjezere mphamvu yakumbuyo :
- Khola lokhazikika
- ikani
- Kukwera m'mimba
- mzere wa mbali imodzi
- kupalasa ndi chingwe
- Chitsulo
M'miyendo
O kupindula kwa minofu ndipo mphamvu ya mwendo ingapezeke kudzera muzochita zolimbitsa thupi, momwe mungawonjezere mphamvu ya mwendo :
- squat waulere
- kukweza mwendo
- Kutsegula kwa mwendo wam'mbali
- kutambasula mwendo
m'manja
Zochita zolimbitsa thupi zolimbitsa thupi m'mikono ndi zina mwazophunzitsa minofu ya biceps ndi triceps, momwe mungawonjezere mphamvu za mkono :
- kuwonjezeka kwa triceps
- French triceps
- Kupindika kwa mkono
- biceps curl
Zomwe mungatenge kuti muwonjezere mphamvu za minofu
Ngati mukufuna kuwonjezera mphamvu za minofu yanu, pali zowonjezera zowonjezera zomwe ndizofunikira kuti mukwaniritse cholingachi mogwira mtima komanso mofulumira.
Atha kukhala amitundu iwiri: pre-hormonal ndi pre-workout. Kenako, muphunzira zambiri za aliyense wa iwo, mwawona zomwe mungatenge kuti muwonjezere mphamvu za minofu :
Pre hormonal
Ma pre-hormone-type supplements amathandiza kuwonjezeka mphamvu ya minofu, koma amayenera kusankhidwa bwino kwambiri kuti atsimikizire kuti zotsatira zomwe zikufunidwa zidzakwaniritsidwadi. pro hormonal kugula.
Nawa maupangiri atatu opangira ma pre-hormonal supplements:
fematrope
alpha m1
H-dzina
Pre kulimbitsa thupi
Zowonjezera zolimbitsa thupi zolimbitsa thupi zimalimbikitsa mphamvu zambiri kuti panthawi yophunzitsira mutha kuchita bwino.
Zabwino kwambiri mwa mitundu yonseyi ndi, mosakayikira, ndi manga, yomwe imagwira ntchito ngati gwero lamphamvu lamphamvu kwa minofu, kukhala yoyenera kwambiri pakuchita masewera olimbitsa thupi kwambiri gulani preoutout.
Momwe mungakulitsire mphamvu yosindikizira benchi
Chimodzi mwazinthu zofunika kwambiri zolimbitsa thupi kuti mupeze mphamvu ya minofu pamapewa, pachifuwa ndi triceps ndi makina osindikizira.
Kuti muthe kupeza mphamvu zowonjezereka muzochita zake ndi mu minofu yonseyo, apa pali malangizo abwino momwe mungawonjezere mphamvu yosindikizira benchi:
- Onjezani kuchuluka kwa nthawi zomwe mumachita masewera olimbitsa thupi sabata iliyonse
- Onjezani zolemetsa nthawi zonse, nthawi zonse mosamala kwambiri kuti mupewe kulemetsa komanso kuvulala
- Tengani zowonjezera monga creatine ndi zomwe zili ndi mapuloteni ambiri a whey
- Limbikitsani njira zolimbitsa thupi kuti muwonjezere misala ndi mphamvu
- Musanachite masewera olimbitsa thupi, idyani zakudya kapena zowonjezera zomwe zili ndi ma carbohydrate omwe amagayidwa pang'onopang'ono
Momwe mungakulitsire mphamvu za barbell
Pula-mmwamba ndi imodzi mwazolimbitsa thupi zomwe zimabweretsa zotsatira zabwino zolimbitsa minofu yakumbuyo ndi mikono, kotero ndikofunikira kudziwa momwe mungachitire. momwe mungawonjezere mphamvu kuchita barbell.
Imodzi mwa njira zabwino zowonjezerera mphamvu zochitira masewera olimbitsa thupi ndikudya zakudya zokhala ndi mapuloteni ambiri, kulimbikitsa a kumanga minofu zazikulu ndi kulimbitsa kwenikweni kwa minofu.
Creatine imabweranso pano ngati njira yabwino kwambiri yopezera minofu ndikulimbikitsa kuchita masewera olimbitsa thupi bwino pachibwano, chomwe chidzakhala chofunikira kwa minofu.
Momwe mungawonjezere mphamvu mu squats
Anthu ambiri amakonda squat, pamene ena amadana ndi izi, komabe, palibe kukayikira kuti ndizofunikira kwambiri kwa minofu ya mamembala apansi Yang'anani momwe mungawonjezere mphamvu mu squats.
Chofunika ndiye ndikutha kuonjezera mphamvu pochita masewera olimbitsa thupi, zomwe zingatheke pogwiritsa ntchito zowonjezera zowonjezera za thermogenic ndi creatine monga zolimbitsa thupi.
Kuwonjezeka kwa mphamvu ndi hypertrophy
Kukhala ndi kuwonjezeka mphamvu ndi hypertrophy Ndikofunika kudziwa masewera olimbitsa thupi omwe muyenera kuchita komanso zakudya zabwino kwambiri kuti mukhale ndi zotsatira zabwino.
Mfundo yofunika kwambiri pakuchita masewera olimbitsa thupi kuti mukwaniritse hypertrophy ndikupeza minofu yambiri ndikusankha crossfit ndi HIIT, mitundu iwiri ya maphunziro yomwe imabweretsa zotsatira zabwino kwa aliyense.
Kuphatikiza apo, kudya zakudya monga zokhala ndi ma carbohydrate ovuta komanso okhala ndi index yotsika ya glycemic kumatsimikizira zambiri mphamvu nthawi zonse kuchita masewera olimbitsa thupi.
Malangizo ena ndi mbatata, oatmeal ndi mbewu zonse, monga mpunga wamba ndi pasitala, zomwe zimatsimikizira kuti chakudya chimatulutsidwa pang'onopang'ono.
Thermogenics imathandizanso kwambiri kubweretsa mphamvu zambiri kotero mutha kuchita masewera olimbitsa thupi a hypertrophy ndi kupindula kwa minofu m'njira yoyenera, monga khofi, ginger ndi tiyi wobiriwira.
Kudya zakudya zama protein monga mazira, nkhuku ndi zowonjezera monga Whey mapuloteni Ndikofunikiranso kuti mupeze minofu ndi mphamvu za minofu.
Wonjezerani mphamvu zomanga thupi
kwa iwo amene akufuna kuwonjezera mphamvu zomanga thupi, pali malamulo ena omwe angathandizedi kulimbitsa minofu ndi thupi, monga:
- Nthawi zonse mulole kuti minofu ipumule kuti mupewe kupititsa patsogolo, zomwe zikutanthauza kupewa kuphunzitsidwa mopitirira muyeso kwa minofu kuti musapangitse kuvulala
- Phatikizani mchitidwe wolimbitsa thupi ndi masewera ena olimbitsa thupi kuti mupewe kuyimirira kuti zisachitike komanso kulimbikitsa kuwonjezereka kwamphamvu kwa minofu.
- Pang'onopang'ono onjezerani zolemera
- Chitani masewera olimbitsa thupi ndi HIIT, kuti mupeze minofu ndi mphamvu, komanso kulemera
Zowonjezera kuti muwonjezere mphamvu panthawi ya maphunziro
Imodzi mwa njira zabwino zowonjezerera mphamvu za minofu panthawi yolimbitsa thupi ndikudya zakudya zowonjezera, onani pansipa chowonjezera kuti muwonjezere mphamvu.
Masiku ano, mutha kupeza zowonjezera zingapo zomwe zikupezeka pamsika pazolinga izi, kotero ndikofunikira kudziwa zabwino kwambiri kuti muwonetsetse zotsatira zabwino.
Zowonjezera zolemera mu mapuloteni ndi amino acid, monga Whey Protein ndi BCAA, kusintha kwakukulu kuti mukhale bwino mapuloteni kaphatikizidwe ndi kuwonjezeka kwa minofu.
Nawa maupangiri owonjezera asanayambe kulimbitsa thupi omwe angapangitse kusiyana kwakukulu pazotsatira zanu.
Pre kulimbitsa thupi
Creatine ndiye chowonjezera chabwino kwa aliyense amene akufuna kuwonjezera mphamvu ya minofu ndikulimbikitsa kupindula kwakukulu kwa minofu, chifukwa imathandizira kupanga mphamvu zambiri ndi maselo a minofu.
Mtundu wina wowonjezera ndi ZMA, womwe umayimira Zinc, Magnesium ndi Vitamini B6, chifukwa chimalimbikitsa kukana komanso kupindula kwakukulu kwa minofu.
Njira yotsiriza ndi yowonjezera beta-alanine, yomwe imakhala yothandiza kuwonjezera nthawi mpaka kutopa kwa minofu, kuthandiza kupititsa patsogolo zotsatira zopindulitsa zomwe creatine ili nazo kale. zabwino zotsogola zolimbitsa thupi.
Kutsiliza
Monga momwe mwawonera, kwa iwo omwe akufuna kukhala ndi mphamvu zokulirapo zamphamvu zolimbitsa thupi komanso zakuthupi kuti azitha kukhala ndi hypertrophy mosavuta, ayenera kutsatira malangizo ofunikira, monga kuchita masewera olimbitsa thupi apadera komanso kudya zakudya zina zowonjezera.
M'mawu awa, mwaphunzira zambiri za momwe mungakulitsire zotsatirazi, motero muwonjezere mphamvu ya minofu yanu kudzera mu zakudya zabwino komanso zowonjezera tsiku ndi tsiku.
Munakonda nkhani ya lero ya How kuwonjezera mphamvu ya minofu ndi thupi ndi kukwaniritsa hypertrophy?
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