Malangizo Olimbitsa Thupi Kuti Mufulumizitse Zotsatira Zanu
Kwa munthu aliyense amene akukwera masiku ano, zikuwoneka kuti pali khumi omwe ali ndi ma podcast za izi. Lero, pali zambiri ojambula maupangiri olonjeza kuthyola minofu ndi mphamvu zofanana za Hulk, ndipo limodzi ndi izo kumabwera chisokonezo chambiri. Wotchuka wina atha kunena kuti adakola mapaundi 34 olimba am'mimba m'mwezi umodzi wokha pomwe munthu wina wolimba akhoza kunena kuti akukweza katundu angakudyetseni. Kusokonezeka. Kusokonezeka. Kusokonezeka.
Mosakayikira, pali njira zingapo zopyola mphaka wolimbitsa thupi. Chosangalatsa koma chosangalatsa ndichakuti ngakhale ofufuza ndi ophunzitsa odziwika kwambiri adavomereza kwinakwake kuti sakudziwa zonse za momwe kumanga kwa minofu kumagwirira ntchito komanso momwe kutaya mafuta njira zimatha kulimbikitsa. Koma kwa iwo omwe akufuna kuphulika pachifuwa kapena kukhala ndi ma biceps akulu, nayi malamulo ovomerezeka asayansi oti atsatire.
Zinthu Zomwe Zimakhudza Kukula kwa Minyewa
Malingana ndiposachedwapa kafukufuku, pali zoyambitsa zitatu zoyambira kuonjezera misa Taphunzira (aka minofu).
Zowononga minofu
Mavuto ang'onoang'ono ophatikizika am'mimba ndi minofu kapena kuwonongeka kwa minyewa kunena makamaka izi ndi zotsatira za kukana maphunziro zimakhudza njira yobwezeretsanso yomwe imathandizira kupangitsa kuti maselo amtundu watsopano apange.
Kafukufuku wasonyeza kuti kusunthika kwachangu monga kutsitsa kwa bicep curl komwe kumafuna kuti minofu italike pansi pazovuta kumabweretsa zoopsa zazikulu poyerekeza ndi mayendedwe okhazikika monga gawo lokweza la bicep curl lomwe limafuna kuti ligwirizane.
Mawotchi mavuto
Ndizowona kuti minofu sikukula pokhapokha itafunikira kuthana ndi kukana. Patapita nthawi, zikavuta kuti muwagwire, chimakulirakulira ndikumangika minofu kukula kukondoweza. Malinga ndi zotsatira zake, kukhulupirika kwa minofu kumasokonezeka ndi kusakhazikika kwamankhwala komwe kumayambitsa kusintha kosiyanasiyana komwe kumadzetsa kukulitsa kukula kwa minofu pamodzi ndi kuwonjezeka kwakukulu kwa mphamvu ndi mphamvu ya contractile. Mwachidule, kulemera kwanu kwakukulu komwe mumakweza, kumangowonjezera kukangana kwamakina, ndipo mumakula kwambiri.
Kupsinjika kwamagetsi
Kodi mudamvapo kupsa mtima kwamisempha mutatha kukwera masitepe angapo kapena kugunda mobwerezabwereza ka 10 mpaka 15 pagulu lomaliza la mahedzi kapena ma squats olemera? Izi ndichifukwa cha kupsinjika kwamagetsi komwe kumabwera chifukwa cha zinyalala kuchokera pakupanga mphamvu ya anaerobic. Malinga ndi kafukufuku, izi zitha kukhala zolimbikitsa kwambiri kukula kwa minofu.
Chofunika kwambiri ndikuti simuyenera kuchita chilichonse kuti mukwaniritse. Pachifukwa ichi, mutha kungogwira ntchito zolimba kwambiri komanso zolimbitsa thupi zomwe zimalimbikitsa kutentha kwa minofu. Yesani masekondi 30-40 othamanga kwambiri kapena masekondi 40-50 a zolimbitsa thupi zolimbitsa thupi zolimbitsa thupi kapena ma squat-to-press.
Malangizo Olimbitsa Thupi Othandizidwa Ndi Sayansi
Khulupirirani kapena ayi, simungathe kuvala minofu iliyonse pazolimbitsa thupi pokha pokha pokhapokha ngati kulimbitsa thupi kwanu kumakhudza chimodzi mwazinthuzi.
Ponyani zovuta ku minofu yanu
Tonsefe timadziwa izi komabe mwanjira ina timagwera mumsampha wamaphunziro ophunzitsira. Masiku ndi masiku ndi miyezi ingapo miyezi, timangogwiritsa ntchito zolemera zomwezo munjira zomwezo zobwereza ndikutsatira machitidwe omwewo. Nzosadabwitsa kuti minofu sikungokula. Yankho - pitilizani kulimbana ndi minofu yanu kupitilira.
Research wanena kuti kukweza kulemera kwakanthawi kwakanthawi kumatha kukuthandizani kuti muchepetse nthawi yopuma pakati pama seti, kubwereza mobwerezabwereza, kukweza pang'onopang'ono komanso mwachangu, kusintha magwiridwe, ndikupita patsogolo mwamphamvu zolimbitsa thupi. Cholinga ndikukulitsa mawonekedwe anu ndikupanga zochulukirapo kuposa kulimbitsa thupi kwanu komaliza. Ndizomveka kuti izi sizingatheke tsiku lililonse koma ndizotheka kwakanthawi.
Pitani kupitirira "hypertrophy rep range"
Kafukufuku wasonyeza kuti magawo omanga thupi ndi masewera olimbitsa thupi ayenera kuyang'ana pa "hypertrophy rep range" yomwe ndi 8 mpaka 10 kapena 12 yobwereza pagawo lililonse. Malingana ngati muphunzitsa mpaka "kulephera kwathunthu" - pomwe simungathe kubwereza mobwerezabwereza ndi mawonekedwe abwino - mudzatha kukwaniritsa zotsatira zabwino. Zilibe kanthu kuti "kulephera kwakanthawi" uku kumatheka chifukwa chobwereza bwereza kapena zolemetsa zolemera, mutha kugunda ulusi wachiwiri wamtundu womwe ungathe kukula kwambiri.
Yesani malangizowo omanga thupi kuti mufulumizitse zotsatira zanu zolimbitsa thupi ndi zotsatira ku masewera olimbitsa thupi. Aphatikize ndi kusakaniza koyenera kwa Ma ARV UK mankhwala osokoneza bongo kapena ma SAR a UK kudula mkombero mankhwala.