Ekuqaleni koqeqesho lokwakhiwa kwemisipha, uya kufumanisa ukuba izinga lokukhula kwemisipha likhawuleza ngokukhawuleza, kwaye emva kwexesha elithile, umzimba ulungelelanisa ngokuthe ngcembe kwindlela yoqeqesho, ukuphuhliswa kwemisipha kuya kubetha ixesha le-bottleneck.

Indlela yokuqhawula i-bottleneck yesakhiwo se-muscle yingxaki abakhi bomzimba abaninzi abaya kujamelana nayo. Nanga amanye amacebiso asebenzayo okukunceda wophule umqobo wokwakha izihlunu kwaye wenze izihlunu zakho zomelele kwaye zomelele.

Okokuqala, kufuneka usebenzise uqeqesho lomthwalo oqhubekayo.

I-muscle bottleneck, oku kuthetha ukuba kufuneka unyuse ngokuthe ngcembe ubunzima kunye nobunzima boqeqesho ukuze uhlale ucela umngeni kwimisipha yakho kunye nokukhuthaza ukukhula kwemisipha. Unokwenza oku ngokongeza ubunzima obuninzi, ukunciphisa amaxesha okuphumla, okanye ukwandisa inani leesethi zoqeqesho.

Okwesibini, kufuneka ugxininise ekuqeqesheni umlenze.

Imilenze yenye yamaqela amakhulu emisipha emzimbeni kwaye inempembelelo ebalulekileyo kumandla onke kunye nokukhula kwemisipha. Ngokusebenzisa i-squat, ukutsala kanzima kunye nolunye uqeqesho lomlenze, unokukhuthaza ukukhula kwemisipha yomlenze, ukuphucula ukuzinza kunye namandla okuqhuma kwamalungu angaphantsi, ngaloo ndlela uqhuba ukukhula kwemisipha emzimbeni wonke.

Okwesithathu, uqeqesho lweqela elikhulu lukwayindlela efanelekileyo yokuqhawula kwi-bottleneck yokwakha izihlunu.

Yintoni iqela eliphezulu? Uqeqesho lwe-Supergroup luqheliselo lweendlela ezimbini okanye ngaphezulu ezinxulumene nokuzivocavoca ngokulandelelana, kunye namaxesha amafutshane kakhulu okuphumla phakathi kwamaqela ukwandisa umthwalo kunye nomngeni wemisipha.

Ngokomzekelo, unokudibanisa i-bench presses kunye ne-dumbbell yeentaka ze-super set, ezikhuthaza ukukhula kwemisipha yesifuba.

Okwesine, kubaluleke kakhulu ukugcina iprotheni emva koqeqesho.

Ukukhula kwemisipha akukho xa usebenzisa, kodwa xa uphumla. Iprotheyini ephilileyo iyisondlo esibalulekileyo sokukhula kwemisipha kwaye inokunceda ukulungiswa kwemisipha kunye nokukhula.

Emva koqeqesho, izihlunu kufuneka zifunxe i-amino acids ukuze zilungiswe kunye nokuhlanganiswa. Kunconywa ukuba uthathe inani elifanelekileyo leprotheni emva koqeqesho, njengenkukhu yenkukhu, intlanzi, amaqanda, njl.

Ekugqibeleni, ukuqinisekisa ixesha elaneleyo lokuphumla kwiqela le-muscle ekujoliswe kulo liyisitshixo sokuqhekeza ixesha lebhotile yokwakha imisipha.

Izihlunu zidinga ixesha elininzi lokuphumla ukuze zihlaziyeke kwaye zikhule, kwaye ukuba awuziniki ixesha elaneleyo lokuphumla, izihlunu zakho aziyi kukhula kwaye zomeleze ngokupheleleyo. Ngoko ke, kucetyiswa ukuba ulungiselele isicwangciso soqeqesho olufanelekileyo ukuqinisekisa ukuba iqela ngalinye le-muscle linexesha elaneleyo lokuphumla.