Uqeqesho lokuzilolonga lunokwahlulwa lube yi-aerobic exercise kunye ne-anaerobic exercise, kwaye i-anaerobic exercise inokwahlulwa ibe yi-self-weight training kunye noqeqesho lobunzima. Xa usakha ukuqeqeshwa kwemisipha, kucetyiswa ukuba ugxininise ekuqeqesheni ubunzima, ukuxhaswa ngokuzivocavoca kwe-aerobic.

Kwaye ukuqeqeshwa kobunzima xa kufuneka senze indibaniselwano yomsebenzi kunye nokuphumla, ukusabalalisa okufanelekileyo kokuqeqeshwa kwemisipha. Unokwenza uqeqesho lokuhlula ezimbini okanye ezintathu ngokwemeko yakho, iqela ngalinye le-muscle ekujoliswe kulo labelwe i-4-5 isenzo se-omni-directional stimulation, isenzo ngasinye silungiselelwe amaqela e-4-5, khetha i-10-15RM ubunzima kunokuphucula ubungakanani bemisipha.

Iqela elikhulu le-muscle kufuneka liphumle kwiintsuku ze-3 emva koqeqesho ngalunye, kwaye iqela elincinci le-muscle kufuneka liphumle iintsuku ze-2 emva koqeqesho ngalunye ukunika isihlunu ixesha elaneleyo lokulungisa.

Ngexesha loqeqesho lokwakha izihlunu, kufuneka sinikele ingqalelo kwizongezo zeprotheyini, ezinjengamaqanda, amabele enkukhu, intlanzi yolwandle, inyama ebhityileyo, iimveliso zobisi kunye nokunye ukutya, ukwenzela ukuba izihlunu zifunxe izondlo ezaneleyo, ukuze izihlunu zikhule zomelele kwaye izele.

Nangona kunjalo, kwixesha elithile loqeqesho lwemisipha, uya kufumanisa ukuba ixesha legolide lokukhula kwemisipha liye ladlula ngokuthe ngcembe, ukuqeqeshwa kwemisipha ngokuthe ngcembe kwawela kwixesha le-bottleneck, ngeli xesha umlinganiselo we-muscle awukwazi ukunyuka.

Kufuneka ndenze ntoni ukuba ukukhula kwam kwesihlunu kubambekile? Funda iindlela ezi-4 zokugcina imisipha kunye nokutyeba!

Indlela yoku-1, nciphisa isantya sesenzo, uzive amandla aphezulu

Xa usenza intshukumo ngokukhawuleza ngokuchasene nentshukumo kancinane, izihlunu ziva ukuba amandla ahluke ngokupheleleyo. Xa uqeqesho, yenza okungakumbi ukugqiba ngokukhawuleza, kulula ukubonakala kwamanye amaqela emisipha ukuboleka, into eyenziwa yi-inertia yomzimba, ukwenzela ukuba amandla eqela elijoliswe kuyo liyancipha.

Ukuba unako ukucotha ukunyakaza kancinci kwaye umise imizuzwana ye-1-2 kwinqanaba lokuhamba, ukuvuselela kwiimisipha kuya kuba nzulu, kunceda ukuphucula umlinganiselo we-muscle.

Indlela yesi-2, nciphisa ixesha lokuphumla leqela

Ixesha lokuphumla phakathi kwamaqela lixesha lokuba izihlunu ziphumle ixesha elifutshane. Xa uqala ukwakha imisipha, isincomo sikaXiaobian kukuba ixesha lekhefu lentshukumo nganye yimizuzwana engama-45-60.

Xa uvakalelwa kukuba ukukhula kwemisipha yakho kufakwe ebhotileni, kufuneka unciphise ixesha kwaye ulitshintshe libe yi-30-45 imizuzwana, eya kunika isihlunu imvakalelo yokumpompa enkulu.

Indlela yesi-3: Phucula inqanaba lokuthwala ubunzima

Ukuba uqhubeka wenza imithambo efanayo ngokuphindaphindiweyo, umzimba wakho uya kulungelelanisa ngokukhawuleza kwaye izihlunu zakho ziya kufikelela kwi-bottleneck apho zingasakwazi ukukhula. Ngeli xesha, amandla ethu emisipha aphuculwe ngokwenene, kwaye ngeli xesha, ubunzima bakho abukho ubunzima obungcono bokwakha izihlunu.

Ukuphucula ngakumbi umlinganiselo we-muscle, unokwandisa umgangatho wobunzima, onokukwenza uzive uphelile, ngaloo ndlela uphule i-bottleneck, ukuvumela umzimba ukuba ukhuthaze amaqela amaninzi emisipha ukuba athathe inxaxheba ekuqeqesheni, ubungakanani bemisipha buya kuqhubeka nokunyuka.

Umzekelo: xa ucinezela ibhentshi, yayiyi-10KG ubunzima, ngoku ungazama i-11KG, i-12KG ubunzima, uya kuziva ukuxinana kwemisipha kubonakala.

Indlela yesi-4: Yenza ngaphezu kweseti enye yesenzo ngasinye

Ukongezelela ekulungiseni inqanaba lobunzima ukuze uphule ibhotile ye-muscle yokwakha, unokwandisa inani leesethi. Ukuba uqeqesho lwakho lwangaphambili lwaluyi-4 isethi yentshukumo nganye, ngoku unokongeza isethi enye kwintshukumo nganye, ukusuka kwiiseti ezi-4 ukuya kwiiseti ze-5, ukwandisa inani leesethi uya kuziva ukubonakala kokuphuma kwemisipha kwakhona, ngaloo ndlela uphucula umlinganiselo we-muscle.