Kufuneka ubukele iimbaleki ezithile zivale ikhondo lomsebenzi ukuze uqonde ukuba amandla yinto ebalulekileyo ekusebenzeni kwakho, kodwa eneneni nguwo nawuphi na umsebenzi womzimba, kubandakanya imidlalo yokunyamezela.
Amandla amaninzi athetha umzamo omncinci ohambelanayo kwinqanaba elinikiweyo lamandla, okwenza kube lula ukugcina umthwalo wakho womsebenzi. Ukwanalo nomda ophezulu wokugqabhuka okufutshane komzamo omkhulu, njengokudlula umntu okanye ukunyuka induli emfutshane.
Kodwa ukwenza i-bulk up akufani nokufumana amandla, ngoko ke ukuba uzama ukuqonda indlela yokuzuza izihlunu, kufuneka uqwalasele iinjongo zakho kunye neenjongo zakho, kuba. ubunzima bemisipha abuyi kuhlala buphucula ukusebenza kwakho. Isihlunu sobuhle bohluke ngandlel’ ithile kunezihlunu ekusebenzeni kwembaleki.
Ngapha koko, umgangatho wokuzilolonga wokwakha umzimba (ukuphakamisa unzima ngokwaneleyo ukuze udinwe emva kwe-8+ reps, ngokuqhelekileyo usebenzisa kuphela amaqela ambalwa emisipha ngexesha) ngokwenene. inokuphazamisana neenjongo zakho zomsebenzi.
Kukho iinguqu ezininzi zoqeqesho ekwakheni umzimba, kodwa unokuba neseshoni yoqeqesho epheleleyo yeengalo kunye namagxa, emva koko enye isifuba kunye nomqolo, kwaye kwezinye iimeko, iiseshoni ezahlukeneyo ze-quads kunye ne-hamstrings.
Oku kuthatha ixesha elininzi kwindawo yokuzivocavoca kunye nokubuyisela, ngoko ekugqibeleni kuya kuchaphazela ukusebenza kwakho. Uya kuchitha ixesha elininzi usenza imithambo engenanzuzo ngokuthe ngqo kumdlalo wakho, kwaye isixa sexesha osichithayo ubuyela ekuzilolongeni komlenze ngamnye siya kunciphisa isixa soqeqesho olusemgangathweni onokuthi ulwenze ukubaleka.
Obo bunzima bungaphezulu bunokuthoba isantya. Ukusebenza kokunyamezela kuninzi malunga nokulungiswa kwemisipha ukuze ube neprotheyini ye-mitochondrial yokucwangcisa i-oksijini, kungekhona nje ukuba neprotheni ye-muscle eninzi ngenxa yayo. Ukuba uqeqesho lwakho lugxile kakhulu ekwandiseni ubungakanani bemisipha, uya kugqiba ubuninzi bemisipha, kodwa ngaphandle kokukwazi ukufumana.
Ukhetho olulodwa qha? Iimbaleki ezibalekayo. Ngokubanzi, i-sprinters kufuneka ivelise amandla amaninzi ngexesha elifutshane, ngoko ke ngokuqhelekileyo benza imithambo yokumelana nokwandisa amandla okuvelisa amandla emisipha yabo.
Ukuba uvakalelwa kukuba amandla akho akubambile, okanye ukuba injongo yakho kukupakisha nje kwisihlunu esithile, funda ngeendlela zokwandisa iinzuzo zakho.
phakamisa ukudinwa
Olo hlobo lwakudala loqeqesho lokwakha umzimba esilukhankanye ngasentla lusekelwe koku. Kuyinyani ukuba yeyona ndlela ilungileyo yokwakha izihlunu, kwaye ikwabizwa ngokuba yi uqhagamshelo. Ibandakanya ukwenza imithambo yokuxhathisa de ukudinwa kufune uhlobo lwe-II lwemicu yezihlunu kwaye kusebenze iindlela ezenza isihlunu sikhule.
Kunconywa ukuba uphakamise phakathi kwe-8 kunye ne-20 ukuphindaphinda de ufikelele kwinqanaba lomgudu omkhulu. Qhubeka ukwenza oku iveki nganye de ukwazi ukuphakamisa ii-reps ezininzi, emva koko wandise umthwalo ukuze uhlale ngaphakathi koluhlu lwe-rep.
Eyona nto ubheja ngayo kukwenza oku ngexesha elingekhoyo okanye ngeentsuku ezithile zoqeqesho lwamandla, ukuze ukuphakamisa kwakho kungaphambuki endleleni yokusebenza kwakho. Kubalulekile ukukhumbula ukuba, ubuncinane kumntu ongaqeqeshelwanga, ukuqaliswa kokwenza umthambo wokuxhathisa kuya kubangela umonakalo wemisipha onokuthi unciphise ukusebenza.
ukulayisha iprotheni
Iiprotheyini ezixutywayo zifana nokwakhiwa kwemisipha ngenxa yesizathu: iprotheni iyimfuneko ekuzuzeni imisipha kuba inika i-amino acids, iibhloko zokwakha zezicubu zomzimba. Ukungabi nazo ngokwaneleyo ii-amino acids kuya kufana nokuzama ukwakha isakhelo sendlu ngaphandle kwesiseko esaneleyo.
Ke ingakanani iprotheyini okufuneka uyitye ukuba ufuna ukufumana izihlunu? Kufuneka utye malunga ne-0-75 gram yeprotheyini kwiponti nganye yobunzima bomzimba, okanye malunga ne-1-112 grams yeprotheni ngosuku kumntu we-150-pounds. Iiprotheyini ezininzi aziyi kukhokelela ekukhuleni kwezihlunu.
Ungasebenzisa intende yesandla sakho njengesalathiso.
Isikhokelo esisebenzayo kuyo yonke into oyifunayo ukuyazi malunga nezongezo zeprotheyini
Yitya ngakumbi
I-360-480 yeekhalori ezongezelelweyo ngosuku kufuneka ityiwe ukuba ufuna ukufumana isihlunu, ngokufanelekileyo umxube wokutya okuneprotheyini eninzi (intlanzi, itofu, amaqanda, iyogathi yamaGrike), imifuno engeyo-statshi (iminqathe, isipinatshi, ikholifulawa), esempilweni. amafutha (amandongomane, iimbewu, iiavokhado) kunye nokutya okunefiber eninzi (iinkozo ezipheleleyo, iimbotyi).
Qiniseka nje ukuba udibanisa utshintsho lwakho lokutya kunye nenkqubo yoqeqesho (ukuphakamisa iintsuku ezintathu okanye ngaphezulu ngeveki) ukuze uninzi lwezo khalori ezongezelelweyo ziye ekukhuleni kwezihlunu kwaye kungekhona ukufumana amafutha angafunekiyo.
Sukuyeka ukubaleka
Ukuba usukelo lwakho kukuba imbaleki eyomeleleyo, kusafuneka uqhubeke ubaleka, kunjalo. Iindaba ezilungileyo kukuba i-cardio ayiphazamisi ukuzuza kwemisipha njengoko wonke umntu ecinga. Unokwenza uqeqesho oluninzi lwe-cardiovascular and still womelele kwaye ube nezihlunu.
Ngaphandle kwezinto ezigqithisileyo (i-elite imbaleki, i-weightlifting ekhuphisanayo), i-cardio kunye namandla bavame ukuxhasana: isiseko esingcono se-aerobic siphucula ukusebenza koqeqesho lwamandla, kwaye amandla aphucula amandla.