Qaphela lezi zeluleko futhi uzokwengeza amathuba akho wokwakha imisipha nokunciphisa amanoni.
1. I-Genetics ibalulekile. Uma kwenzeka, ungakhetha kahle abazali bakho. Ikhono lokupakisha imisipha okungenani lihlukaniswe izakhi zofuzo. Noma kunjalo, kusukela esisekelo esingaphansi ungakwazi njalo ukuthuthukisa ukuma komzimba wakho. Ukuba owesilisa nomncane nakho kufisa ukwakha imisipha.
2. Isitimela esinomthamo ophezulu nokuphakama okuphakathi . "Umqulu" ubuningi bezinethi kanye nokuphindaphinda okwenzayo futhi "amandla" ukuthi ukhetha ukulinganisela kangakanani. Ngesisindo sokuqeqeshwa kwesisindo ngasinye esenziwe, yenza izinketho ezingu-10 kuya kwezingu-15 ngezansi kwekhefu lomzuzu phakathi kokusetha. I-lactic acid ibangele ukuzwa okuvuthayo emisipha lapho usebenza ngokujulile futhi lokhu kubonakala kukhuthaza ukukhula kwemisipha , mhlawumbe ngokunyuka kokukhiqizwa kwe-hormone yokukhiqiza.
3. Gqugquzela ukuvivinya umzimba ngamunye kusondelene "ukwehluleka." Ukungaphumeleli kusho ukuthi awukwazi ukuphindaphinda okuphindwe kabili kwisethi ngenxa yokukhathala. Ngokuzivocavoca kuka-3, ungaqala ngesisindo esinzima sokuphindaphinda izikhathi ezingu-15 esethi yokuqala bese unciphisa isethi ngayinye ngu-2 ukuze isethi sakho sokugcina sibe yimikhumbi engu-11. Ngisho njengoba uphelelwa, kufanele uzame umzamo omkhulu kunetha ngalinye.
4. Sebenzisa iziqu zokuqeqesha isisindo "ezinkulu ezintathu". Lezi yi-squat, i-deadlift kanye ne- bench press .
Bakha amandla, isimo, kanye nenqwaba futhi kufanele njalo bafakwe efomini elilodwa noma kwelinye.
5. Qeqesha kathathu ngesonto ngalinye. Okungenani izikhathi ezingu-3 ngesonto kufanele zinikeze ivolumu eyanele yokuzivocavoca ukudala isisusa sokwakha imisipha. Abaqeqeshi abanokuhlangenwe nakho bangase bazame izikhathi eziningi futhi ama-novices angaqala ngezikhathi ezimbili.
6. Ungazami ukuqeqesha i-marathon nokwakha imisipha emikhulu ngesikhathi esisodwa. Ungakwazi ukuxuba i- cardio kanye nezisindo - kwenza kube nomzimba omkhulu wokuzivocavoca - kodwa ngokweqile, i-physiology yokuqeqeshwa kanye ne-biochemistry iyaphikisana futhi ngeke ukwazi ukwandisa imiphumela yakho ngaphandle kokuthi ugxile kwenye noma enye.
7. Yidla okwanele ukukhula kwemisipha . Uzothola umzabalazo wokwakha imisipha kwimodi yokulahlekelwa isisindo uma usika amakholori futhi usebenzise umzimba ngesikhathi esifanayo. Uma kufanele uphonsa ukudla kwakho, okungenani ugcine amaprotheni akho adle okufanayo futhi anciphise ama-carbohydrate amafutha ahlanzekile .
8. Ukudla kwe-Cycle ngesikhathi sokulahlekelwa kwesisindo. Uma ufuna ukugcina noma ukwandisa isisindo esikhungweni sokulahlekelwa isisindo, zama ukudla kahle ezinsukwini ozisebenzisayo - ikakhulukazi ehoreni ngaphambi nangemva kokuzivocavoca - nokusika emuva ekudleni izinsuku ongayisebenzisi. Ungenzi yisizathu sokudla ngokweqile ngosuku lokuvivinya umzimba.
9. Linganisa amafutha omzimba . Ungadangali uma isisindo sakho singashintshi kakhulu uma uqeqesha ngezinsimbi. Ungase ulahlekelwe imisipha enamafutha ekhulayo. Lokhu akulula ukwenza ngesikhathi esifanayo, kodwa ukulahleka kwesisindo noma ukuzuza akuyona into enhle yokuhamba kwemisipha noma amafutha.
10. Yidla amaprotheni anele . Ngisho noma uqeqesha kanzima, inani eliphakeme lamaphrotheni oyidingayo ukuze ukwakhiwa kwemisipha liwu-1 gram weprotheyini ngamaphilenti wesisindo somzimba ngosuku.
Okungenani kancane noma okuncane ngeke kwenze umehluko omkhulu.
Ama-protein supplement s akudingekile uma udla amaprotheni aneleyo nsuku zonke. Uma uthatha isinqumo sokusebenzisa isiphuzo sokwengeza, i-whey, soy noma ngisho nobisi obisikiwe kufanelekile. Ama-amino acid supplements ayadingekile.
11. Yidla ama-carbohydrate anele. Uma usebenza kanzima futhi ubude ne-cardio, izifunda noma izinhlelo zokwakha umzimba , udinga i-carbohydrate eyanele ukuze uphelele umzamo wakho futhi ugcine izitolo zomzimba we-glucose. Ukwehluleka ukwenza lokhu kuyoholela ekutheni imisipha iphule phansi amaprotheni bese i-carbohydrate. Ukudla okuphansi kwe-carb akufanele lolu hlobo lokuqeqesha.
Kuye ngokuqina nokuvota kokuqeqeshwa kwakho, ungadinga 2 kuya ku-3.5 amagremu we-carbohydrate nge-pounds yesisindo somzimba ngosuku.
12. Yidla amaprotheni ngaphambi nangemva kwakho isitimela sesisindo. Cishe amaphesenti angu-10 kuya ku-20 amaprotheni adliwe cishe amaminithi angu-30 kuya kwangu-60 ngaphambi kokuqeqesha angasiza ekwenzeni umphumela wokwakha imisipha emva kokuqeqesha. Lokhu kungu-1 kuya ku-2 izibuko zobisi noma isiphuzo esifanayo sokuphuza okufana ne-whey noma iphrotheni ye-soy .
Yidla inani elifanayo lamaprotheni (ama-gramu angu-20) phakathi nemaminithi angu-30 kuya kwangu-60 ekupheleni kokuqeqeshwa kuhlangene ne-carbohydrate ethile - futhi udale uma unquma ukuthatha lokho.
13. Zama ukwengeza okudaliwe . Nakuba imiphumela ingaba yinto eguquguqukayo kubantu ngabanye, izithako ezidaliwe cishe ama-5 amagremu ngosuku zingathuthukisa ikhono lakho lokuqeqesha okukhudlwana nangaphezulu, okungaholela ekukhuleni komzimba. Futhi, ukwesekwa kwe-creatine namaprotheni ne-carbohydrate kungaba nomphumela oqondile wokwakha imisipha ngokusho kocwaningo lwamuva. Kodwa-ke, ukuhlala isikhathi eside nokubiza, izithako ezimbalwa ozisebenzisa kangcono. Angiyincoma ukudala noma izithako ezifanayo zabadlali bezemidlalo esiphakeme.
14. Thola ukulala okuningi nokuphumula. Ukwakha ama-muscle, ukululama nokulungiswa kwenzeka ngesikhathi sokuphumula nangesikhathi sokulala. Qinisekisa ukuthi uthola ukutholakala okwanele. Ukwehluleka ukwenza kanjalo kungabambezela imizamo yakho yokwakha imisipha futhi mhlawumbe kubangele ukugula nokulimala.
15. Beka imigomo enengqondo, qapha inqubekela phambili yakho futhi ube nesineke. Imizimba emihle ingumphumela wamakhulu amahora omzamo. Qala kancane, ungadangali okwamanje ungalindeli izimangaliso uma onkulunkulu bamasipha engekho nawe emzimbeni wakho. Ukuqina nempilo oyothola kuyoba yimpahla ezohlala nawe uma nje uqhubeka nokuqeqeshwa.
Ngaphambi kokuba ufinyeleleke kakhulu ngezinhlelo eziphambili nokuzivocavoca, lungiselela umzimba wakho ngamandla okuqala kanye nohlelo lokuqeqesha imisipha uma usuqala ukuqeqeshwa isisindo.
> Imithombo:
> I-Australian Institute of Sport. Ukuvuselelwa kwangaphambi kokuPhumela nokuPhumela.
> I-Cribb PJ, Williams AD, Hayes A. I-creatine-protein-carbohydrates supplement iphakamisa izimpendulo ekuqeqesheni ukumelana. I-Med Sci Sports Exerc . 2007 Nov; 39 (11): 1960-8.
> I-Cribb PJ, Hayes A. Imiphumela yokwengeza isikhathi nokuzivivinya umzimba emzimbeni we-muscle hypertrophy. I-Med Sci Sports Exerc . 2006 no-Nov; 38 (11): 1918-25.
> Isisindo sokuqeqeshwa izinyathelo zokuphumelela. Baechle R, Earle RW, Human Kinetics , 2006.
> Willardson JM. Ukubuyekezwa okufishane: izici ezithinta ubude bekhefu lokuphumula phakathi kokuzivocavoca umzimba. I-J Strength Cond Res . 2006, Nov 20 (4): 978-84. Buyekeza.