Kusekho ukudideka okukhulu phakathi koqeqesho lwamandla kunye ne-hypertrophy. Kukho unxibelelwano olucacileyo phakathi kwezi zimbini, kodwa kwangaxeshanye zahluke ngokupheleleyo. Ukwenza uphando olufutshane kwi-Intanethi, sifumanisa ukuba ngokutshintsha nje ukusuka kwi-6-8 ukuphindaphinda ukuya kwi-10-12 siya kuphuhlisa imisipha eninzi. Kodwa akukho lula njengoko kubonakala. Umahluko phakathi kwezi ntlobo zimbini zoqeqesho ziqala ukuqatshelwa kwinqanaba le-physiological.
Ngokuqhelekileyo siqala kwinqanaba elisisiseko apho amandla kunye ne-hypertrophy ibandakanyeka. Emva koko kuya kufuneka siqaphele indlela umzimba wethu ophendula ngayo kwaye sigxininise kwizinto esithandwa kakhulu kuzo.
Inkcazo yamandla kunye ne-hypertrophy
Ngaphambi kokuba uqhubeke nohlalutyo, kufuneka wazi ukuba yintoni nganye yazo. I-RAE ibandakanya ezi nkcazelo zilandelayo:
- Amandla: Ubugorha, ukomelela kunye nokukwazi ukuhambisa into okanye umntu onobunzima okanye oxhathisayo.
- IHypertrophy: Ukunyuka ngokugqithisileyo kumthamo welungu.
Ngezi nkcazo zimbini nje, sinokuqinisekisa into esele siyayazi: Amandla athetha ukuba unokuphakamisa ubunzima, kwaye i-hypertrophy ithetha ukuphakamisa ubunzima kubangela ukuba izihlunu zakho zibe nkulu.
Ukuze siqonde isizathu sokuba oku kusenzeka, sinokuqala ngokuthetha ngamakhwenkwe aphakamisa iintsimbi ngaphambi kokufikisa. Kuyinyani ukuba sonke sibabonile abantwana ekubonakala ngathi bane iiphekhi ezintandathu bagqibelele ngokwemvelo, kodwa bekungayi kuba ngenxa yokuba bomelele kakhulu. Xa umntwana eqala ukuphakamisa iintsimbi okanye ukwenza uqeqesho lokuxhathisa ngaphambi kokuba afikise ebusheni bakhe, basebenzisa ithuba lobuchule bakhe. indlela ye-neural yokufundiswa ukwenza ngokufanelekileyo. Oko kukuthi, imithambo-luvo ngaphakathi kwezihlunu "zifundiswa" ukusebenzisa amandla afanelekileyo ukunyusa amandla abo.
Kwaye ngelixa oku kunokubangela ukonyuka kwamandla, unokungaqapheli ukwanda okukhulu kwe-hypertrophy. Ngoba? Ngu iihomoni. I-Testosterone ikhuthazwa yi-gonadotropin-releasing hormones, yintoni na bangela ukuba ukwanda kobungakanani (engcono okanye embi).
Yiyiphi indima edlalwa yimicu yezihlunu?
Inani leentambo ze-muscle esinazo yinxalenye yesizathu sokuba kungekhona wonke umntu obona ukwanda okukhulu ngokwemiqathango ye-hypertrophy. Iimbaleki ezinemicu ye-muscle eninzi ziya kuqaphela iziphumo ezingcono xa ziqhuba uqeqesho lokumelana, kuba ngokwemvelo zithatha ithuba lokuvelisa i-testosterone.
Sekunjalo, kukho ezinye izinto omele uziqwalasele. Umzekelo, uhlobo lwemicu yezihlunu onayo. Imbaleki enemicu yezihlunu ze chwetheza mna (i-slow twitch), iya kuba namandla amancinci okunyusa ubungakanani. Ezi ntlobo zeentsinga zenzelwe umsebenzi wokumelana, ngoko ke akuyi kubakho ukwanda ngokukhawuleza kobukhulu okanye kumandla okuphakamisa ubunzima.
ukufumana amandla
Kukho iimeko apho iimbaleki zandisa amandla abo, kodwa zingaphumeleli i-hypertrophy eninzi njengoko bengathanda. Kutheni kusenzeka oku?
Okokuqala ngumgaqo we SAID (Uhlengahlengiso oluthe ngqo kwiiMfuno eziBekelweyo), olusebenza kuye nabani na owenza uqeqesho lokuxhathisa okanye naluphi na olunye uhlobo. Ndiyathetha, umzimba womntu uyamangalisa kangangokuba uya kuphendula ngokufanelekileyo ukulayisha, okanye ukuphindaphinda, xa kuziwa kuqeqesho lokumelana.
Xa umntu esenza ukuqeqeshwa koqeqesho lokumelana, baya kubona ukwanda kobukhulu, nangona bengenakubona ukuvuvukala kwemisipha efana neontanga zabo abenza okufanayo. Kwaye kunokwenzeka ukuba ukunyuka kwe-hypertrophy akubonakali, nangona sinokonyuka kwamandla.
Kubantu abajonge ukunyusa amandla, kubalulekile ukuba basebenzise ukugaya okufanelekileyo kwemisipha. Ngokukodwa xa usenza umthambo oguqukayo njengocinezelo lwebhentshi, i-deadlift, kunye ne-squat. Ngokomzekelo, ngokugxininisa ekuphakanyisweni kwangaphandle kwamalungu e-hip, i-lateral hip musculature inika uzinzo olongezelelweyo oluya kukunceda uphakamise ubunzima obuninzi kunokuba unako.