Sizogxila ebuhleni nasebubini bokuqeqeshwa kwamandla nokuqeqeshwa kokwakha umzimba.Ukuthi ukwenza ukuqeqeshwa kwamafutha noma ukuqeqeshwa kwamandla.Kulokhu, ungase uthole imisipha eyengeziwe.Manje jabulela lesi sihloko.
Ukuqeqeshwa kwe-hypertrophy nokuqeqeshwa kwamandla: izinzuzo kanye nokubi
Ukukhetha phakathi kokuqeqeshwa kwesisindo nokuqeqeshwa kwamandla kuhlobene nezinjongo zakho:
Uma ufuna ukwakha imisipha, ukuqeqeshwa kwamafutha kulungile kuwe.
Uma ufuna ukwandisa amandla emisipha, cabanga ngokuqeqeshwa kwamandla.
Qhubeka ufunde ukuze ufunde mayelana nobuhle nobubi bendlela ngayinye.
ukuqeqeshwa kwamandla
I-Weightlifting iwuhlobo lokuzivocavoca olubandakanya izinto ezihambayo ezinokumelana okuqinile, njenge:
I-dumbbell yamahhala (i-dumbbell, i-dumbbell, i-Kettlebell)
Umshini wokukala (i-pulley kanye nokupakisha)
Isisindo sakho (izibambo, ama-dumbbells)
Ukuhlanganisa nokuhambisa lezi zinto:
Ukuzivocavoca okuqondile
Inombolo yokuzivocavoca (inombolo yokuphindaphinda)
Inombolo yemijikelezo eqediwe (Iqembu)
Isibonelo, uma wenza amaphaphu e-dumbbell angu-12 ngokulandelana, uzophumula, bese wenza izikhathi ezingu-12 ngaphezulu.Wenza amasethi ama-2 wamaphaphu angama-dumbbell angu-12.Inhlanganisela yezinto zokusebenza, izivivinyo, ukuphindaphinda nochungechunge kuhlanganiswe nokuzivocavoca ukuze kuzuzwe izinhloso zomqeqeshi.
Ukuqalisa: amandla nosayizi
Uma uqala ukuqinisa, wakha amandla emisipha nosayizi ngesikhathi esifanayo.
Uma unquma ukuthatha ukuqeqeshwa kwamandla ukuya kwelinye izinga, kufanele ukhethe phakathi kwezinhlobo ezimbili zokuqeqeshwa.Enye igxile ku-hypertrophy kanti enye igxile emandleni.
Ukuqeqeshwa kwe-hypertrophy nokuqeqeshwa kwamandla
Yimuphi umehluko omkhulu phakathi kwalezi zinhlobo zokuhlala?
Ukuzivocavoca kanye nemishini esetshenziswa ekuqeqesheni amandla kanye nokuqeqeshwa kwe-hypertrophy ngokuyisisekelo kuyafana.Umehluko omkhulu phakathi kwalokhu okubili:
Umthamo wokuqeqesha.Leli inani lamasethi nezimpinda ozijwayezayo.
Amandla okuqeqesha.Lokhu kusebenza esisindweni osiphakamisayo.
Phumula phakathi kwamaqembu amabili.Lesi yisikhathi sakho sokuphumula futhi ululame ekucindezelekeni ngokomzimba kokuzivocavoca.
Ukuqeqeshwa kwamafutha: uchungechunge oluningi nokuphindaphinda
Esimweni se-hypertrophic, khulisa inani lokuqeqeshwa (uchungechunge olwengeziwe nokuphindaphinda) ngenkathi unciphisa kancane ukuqina.Isikhathi sokuphumula phakathi kwezinsimu ezinkulu ngokuvamile siyimizuzu engu-1 ukuya kwemi-3.
Ukuqeqeshwa kwamandla: ukuphindaphinda okumbalwa nokuqina okuphezulu
Ukuze uthole amandla emisipha, unganciphisa inani lokuphindaphinda (inani lokuzivocavoca) futhi ukwandise ukuqina (isisindo esinzima).Isikhathi sokuphumula phakathi kokuqeqeshwa kwamandla ngokuvamile siyimizuzu emi-3 ukuya kwemi-5.
Ngakho-ke yikuphi okungcono, i-hypertrophy noma amandla?
Lona umbuzo okufanele uziphendulele wona.Ngaphandle uma weqisa kunoma yisiphi isinqumo, bazoletha izinzuzo zezempilo ezifanayo kanye nezingozi, ngakho ukukhetha kuncike kulokho okuncamelayo.
Ngemisipha emikhulu futhi eqinile, khetha uhlobo lokuzivocavoca kwe-hypertrophy: ukwandisa inani lokuzivocavoca, ukunciphisa ukuqina, futhi unciphise isikhathi sokuphumula phakathi kwamaqembu amabili.
Ukwandisa amandla emisipha, khetha ukuqeqeshwa kwamandla: ukunciphisa inani lokuzivocavoca, ukwandisa ukuqina, nokwandisa isikhathi sokuphumula phakathi kwamaqembu amabili.
Isikhathi sokuthumela: Jun-01-2022