A Minofu hypertrophy ndi chimodzi mwa zolinga zazikulu za anthu, ngakhale ochulukirapo omwe amapita ku masewera olimbitsa thupi tsiku ndi tsiku.
Ngakhale izi kuchuluka kufufuza kukula kwa minofu ndipo ndi nkhani yokongoletsa, si aliyense amene angakwaniritse zomwe akufuna.
Chifukwa cha izi, cholinga cha nkhaniyi ndikuwonetsa zonse bwanji hypertrophy ndi kuchita masewera olimbitsa thupi, ndi zakudya zabwino ndi kugwiritsa ntchito zowonjezera. Londola!
Kodi minofu hypertrophy ndi chiyani
A matenda oopsa muscular kumatanthauza kukula kwa minofu, yomwe ingapezeke kudzera muzochita zomwe zimalimbikitsa minofu, monga pilates ndi kulemera kwa thupi.
Kodi minofu hypertrophy ndi chiyani , hypertrophy imachitika pamene ulusi wa minofu umapweteka pang'ono pambuyo pophunzitsidwa mphamvu ndikuchira, panthawi yomwe minofu ikukulirakulira.
Zoyenera kuchita kuti mupeze hypertrophy yeniyeni
Kufufuza kwa Minofu hypertrophy ayenera kudalira zinthu zosiyanasiyana zomwe zingapangitse kusiyana konse kuti akwaniritse zomwe mukufuna, zoyenera kuchita kuti hypertrophy :
- Kukhala ndi zakudya zokwanira kuti mupeze minofu, ndikudya zakudya zokhala ndi mapuloteni
- Kuchita masewera olimbitsa thupi, monga crossfit ndi kulemera
- Kugwiritsa ntchito mapuloteni owonjezera omwe amathandizira kumanga minofu
Hypertrophy: chifukwa chiyani kuphunzitsa?
Kuti hypertrophy iwonongeke, kuphunzitsidwa ndikofunikira, chifukwa kuchokera pamenepo kuti ulusi wa minofu ukhoza kuvulala pang'ono ndikuchira kuti upangitse kukula kwa minofu.
Kupindula kwa kuwonjezereka kwa minofu kumapezeka kudzera muzosintha zomwe zimachitika mumtundu wa 2 ulusi, womwe umakhala wofulumira. Hypertrophy chifukwa maphunziro.
O nkhawa Zomwe zimachitika panthawi yonse yolimbitsa thupi mu ulusi wa minofu ndizomwe zimathandizira kupindula kwa minofu, komanso kudya zakudya zomwe zimalola mapuloteni kaphatikizidwe.
Kodi mndandanda wa hypertrophy uli bwanji
Pali mndandanda womwe umapindulitsa kwambiri hypertrophy yabwino, kutsimikizira kuwonjezeka kwa minofu, onani tsopano bwanji mndandanda wa hypertrophy.
Nsonga nthawi zonse ndi kusankha masewera olimbitsa thupi, monga dontho la dontho ndi maphunziro a piramidi, zomwe zimathandiza kupititsa patsogolo kukula kwa minofu.
Ma seti abwino kwambiri kwa omwe akufunadi hypertrophy ndi omwe amabwereza kuyambira 6 mpaka 12.
Pamaseti okhala ndi kubwereza 6, chiwonetsero ndi chakuti ntchito iliyonse imakhala ndi masekondi 18 mpaka 24, pomwe mu seti ndi kubwereza 12 iyenera kukhala ndi masekondi 36 mpaka 48.
Zimatenga nthawi yayitali bwanji kuti hypertrophy 5 kg?
Zimatengera zambiri, poganizira kuti zotsatira zake zimasiyana malinga ndi mbiri ya munthu aliyense.
Kutengera mbiri ya munthu wazaka zapakati pa 20 ndi 25, nthawi yofunikira kuti mukwaniritse hypertrophy ndi 5 kg ndi miyezi 4 mpaka 5. zimatenga nthawi yayitali bwanji kuti hypertrophy 5kg.
Malangizo achangu hypertrophy
Pali mfundo zomwe ziyenera kutsatiridwa kuti zitha kugwiritsidwa ntchito pophunzitsa kuti akwaniritse hypertrophy mwachangu kwambiri.
Onani fayilo ya malangizo achangu hypertrophy zofunika kwambiri ndi:
- Overcompensation, yomwe ndi pamene muyenera kupewa kuchita masewera olimbitsa thupi atsopano minofu isanabwerere mwakale pambuyo pomaliza. Izi zimachitika chifukwa pambuyo pochita masewera olimbitsa thupi, thupi limakhala lomwe limatchedwa kutupa kwa minyewa, motero pamafunika kudikirira kwakanthawi kuti minofu ibwererenso.
- Mfundo yochulukirachulukira, yomwe ndi pamene thupi lanu limayamba kugwirizanitsa ndi zolimbikitsa za maphunziro omwe alipo komanso kusintha kuyenera kupangidwa kuti zitsimikizire kuti minofu idzapitirizabe kukula. Malangizowo ndi kupanga kusintha kwa maphunziro okhudzana ndi kuchuluka kwa ntchito, kuchuluka kwa masewera olimbitsa thupi pamagulu a minofu, mphamvu yophunzitsira kapena kubwereza voliyumu.
- Kusiyanasiyana kwa maphunziro, kuonetsetsa kuti hypertrophy idzapezedwa popanda thupi kukhala lokhazikika, zomwe zimachitika chifukwa thupi lathu limayesetsa kudziteteza ndikusintha ku maphunziro omwe anachitika pakapita nthawi.
Zakudya zabwino kwambiri za hypertrophy: Phunzirani momwe mungadye
Amene akufuna kukhala wamkulu Minofu hypertrophy ayenera kudziwa bwino momwe angadyere, kuyang'ana kwambiri pakudya zakudya zomanga thupi zomwe zimakhala zamtengo wapatali, a Zakudya zabwino kwambiri za hypertrophy.
Kuonjezera apo, m'pofunika kudya mafuta abwino, monga unsaturated, ndi kuchepetsa kudya zakudya zamafuta ambiri. chakudya zinthu zoyengedwa bwino, monga shuga, ndi zinthu zamakampani ambiri.
Momwe mungapangire hypertrophy mu crossfit
Crossfit ndi imodzi mwazochita zolimbitsa thupi kwambiri kwa iwo omwe akufuna kuchita zazikulu Minofu hypertrophy, m'njira yathanzi, yothandiza komanso yachangu.
Uwu ndi mtundu wa masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yonse nthawi imodzi, kukhala kotheka kuzindikira kusintha kwa thupi. momwe mungapangire hypertrophy mu crossfit patangopita nthawi yochepa atayamba kuyeserera.
Zolimbitsa thupi za ng'ombe hypertrophy
Ndizotheka kupeza ng'ombe wamkulu hypertrophy kudzera muzochita zapadera za minofu iyi, nazi zina zolimbitsa thupi za ng'ombe hypertrophy :
- Mwana wa ng’ombe woyimirira mbali imodzi
- ng'ombe atakhala
- Atakhala plantar flexion ndi bar
- Ng'ombe pa atolankhani mwendo
- Ng'ombe mu makina
Zochita zolimbitsa thupi za miyendo ya hypertrophy
Ngati mukufuna hypertrophy minofu mwendo wanu, kutanthauza kuwonjezera ntchafu minofu yanu, zina zolimbitsa thupi ndi zofunika pa cholinga ichi, monga zolimbitsa thupi hypertrophy :
- Mbuto yakutsogolo
- squat lunge
- Makina osindikizira mwendo
Hypertrophy ndi kuchepa kwa caloric
Omwe akufuna hypertrophy, ambiri, amafunanso kutaya mafuta a thupi ndipo ndizotheka kugwirira ntchito limodzi kuti akwaniritse zolinga zonse panthawi imodzi.
Mapindu omwe amapezeka ndi zakudya zabwino komanso kuchita masewera olimbitsa thupi amatha kuthandizira pakuwotcha kwambiri mafuta ndikupeza zabwino. kumanga minofu.
Kuchuluka kwa kuchuluka kwa minofu m'thupi lanu zambiri mphamvu kudzafunika kwa iye ndipo chachikulu chidzakhala kutenthedwa kwa moto zopatsa mphamvu, ngakhale pamene mukupuma.
Ndikofunika kukhala ndi njira yabwino yodyera kuti muchepetse kudya kwa caloric popanda kukhudza minofu, chifukwa thupi limatha kugwiritsa ntchito minofu ngati mphamvu.
Choncho, kudya kwa mapuloteni ndi kuchita masewera olimbitsa thupi kuyenera kuwonjezereka, kuti pasakhalenso minofu, koma mapuloteni akuluakulu komanso kumanga minofu.
Kodi steroid yabwino kwambiri ya minofu hypertrophy ndi iti?
anthu ambiri amafuna kudziwa ndi steroid yabwino kwambiri ya hypertrophy ya minofu kapena Ma ARV imatengedwa ngati yabwino kwambiri steroid kwa iwo amene akufuna kupeza zabwino non-jekeseni minofu hypertrophy , kukhala androgen modulator wamkulu.
Hypertrophy yomwe imayenera kutenga
Pali zowonjezera zambiri zomwe zimathandiza kwambiri kuonetsetsa kuti zazikulu Minofu hypertrophy, hypertrophy yomwe imayenera kutenga :
- Mapuloteni a Whey: chomwe ndi chowonjezera chokhala ndi puloteni chopangidwa kuchokera ku whey protein, ndiko kuti, chili ndi phindu lalikulu lazachilengedwe ndipo chimagayidwa mosavuta ndikuyamwa.
- Chilengedwe: ndi amino acid yomwe thupi lathu limatha kupanga podya mapuloteni a nyama, omwe amagwiritsidwa ntchito ndi minofu kupanga mphamvu zambiri
- BCAA: ndi mtundu wa zowonjezera zomwe zimapangidwa ndi ma amino acid ofunika kwambiri, omwe thupi lathu silingathe kupanga ndipo limayenera kuwapeza pogwiritsa ntchito kunja. Mtundu uwu wa amino acid ndi wofunikira kwambiri kuti mapuloteni atsopano apangidwe komanso kuti minofu imangidwe.
pro-hormone yowonjezera
Zowonjezera za Prohormonal zimathandiza ndi hypertrophy ya minofu ndipo pali njira zina zomwe zimabweretsa zotsatira zabwino komanso zachangu.
mdrol
Ichi ndi chowonjezera chachikulu cha pro-hormonal chomwe chimagwiritsidwa ntchito popanga kuchuluka kwa voliyumu, misa ndi kachulukidwe ka minofu, kuonetsetsa kuti minofu yowuma imapindula popanda kufunikira. posungira madzimadzi mdrol kugula :
hstane
Hstane ndi pre-hormonal supplement yomwe imayenera kudyedwa nthawi zonse kuti isinthe kukhala mahomoni omwe amafanana ndi testosterone,koma ndi Zotsatira zoyipa ocheperako kwambiri.
Kugwiritsiridwa ntchito kwake kumatha kupereka phindu la 8 kg ya minofu, pamene kulimbikitsa kutaya kwa mafuta a thupi. hstane kugula :
alpha m1
Ndiwowonjezera wowonjezera wa mahomoni omwe amapangidwa pambuyo pakumwa ndikusinthidwa kukhala testosterone ya hormone.
Ndi izo, mudzatha kupeza mpaka 8 kg ya minofu m'masiku makumi atatu okha, chinthu chopindulitsa kwambiri alpha m1 kugula :
Hypertrophy ndi thermogenic
Kugwiritsiridwa ntchito kwa thermogenics n'kofunika chifukwa kumathandiza kutayika mafuta a thupi, chomwe ndi chikhumbo cha anthu ambiri omwe amafuna kutengera thupi hypertrophy ndi thermogenic.
Izi zimachitika chifukwa choti amachita mitsempha yamatenda imagwira ntchito mwachangu, imagwiritsa ntchito mafuta ngati gwero lamphamvu, kuchepetsa minofu ya adipose.
Komanso, ena thermogenics, monga Peruvian maca, thandizani pano kupindula kwakukulu minofu komanso kutayika kwa mafuta, zomwe ndi zabwino kwa aliyense amene akufuna kukwaniritsa zolinga ziwiri nthawi imodzi.
Hypertrophy ndi tanthauzo
Chisokonezo chomwe nthawi zambiri chimapangidwa ndi anthu ambiri ndichoti hypertrophy imatanthauza chiyani komanso kutanthauzira kwa minofu.
Hypertrophy ndiye kupindula kwa minofu, ndiko kuti, ndi pamene mungathe kupanga minofu yambiri yowonjezereka.
Kutanthauzira kwa minofu ndi pamene mumachepetsa % ya mafuta a thupi ndikutha kufotokozera minofu, kupanga thupi molingana ndi zolinga zanu.
Pali chisokonezo chochuluka pakati pa zomwe ziri hypertrophy ndi tanthauzo minofu, ndi anthu ambiri amakhulupirira kuti ndi chinthu chomwecho.
Kutsiliza
Monga momwe mwawonera, ndizofala kuti anthu ambiri azifuna mlingo wina Minofu hypertrophy, koma sadziwa momwe angapezere zotsatira zomwe akufuna, zomwe zimapangitsa kuti anthu ambiri azikayikira.
M'mawu awa, mwaphunzira zomwe muyenera kuchita kuti mupeze zotsatira zabwino ndi zabwino chowonjezera, chakudya chokwanira komanso kuchita masewera olimbitsa thupi.
Munakonda nkhani ya lero za Minofu hypertrophy: Kumvetsetsa momwe mungakwaniritsire zotsatira ndi chowonjezera, zakudya ndi masewera olimbitsa thupi?
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