Amaqiniso Okuthakazelisayo Ngezisindo Nokuzivocavoca
Akudingeki Ube Mkhulu Ukuze Ube Namandla
Ukuqeqeshwa kwamandla kuhilela ukuqeqesha imisipha kanye nesimiso sezinzwa - ndawonye benza lokho okubizwa ngokuthi uhlelo lwe-neuromuscular. Ukuba nemisipha emikhulu akuqinisekisi ukuthi uzoba namandla kunomuntu onemisipha encane eqeqesha amandla. Kuxhomeke endleleni oqeqesha ngayo - kanye nekhono lemvelo, yebo.
Ngokwesibonelo, ngonyaka ka-2003 eneminyaka engama-40 ubudala, uRaija Koskinen waseFinland wabeka irekhodi lomhlaba labadlali be- squat emkhakheni we-bodyweight wamakhilomitha angu-44. Wabamba amakhilogremu angu-377 (171 kilos).
Ama-bodybuilders agcizelela ukuphindaphinda okuphindaphindiwe ngezigqoko ezilula lapho abadlali bekhono bephakamisa izinsimbi ezinzima kakhulu zokuphindaphindiwe okumbalwa.
Izisindo zamahhala zenza imisipha eminingi kunama-Machine Weights
Izisindo zamahhala ngokuvamile zidinga imisipha ngaphandle kwalezo ezihlotsheni zezinhlanzi ezihlosiwe ukuze zizinzile isisindo uma uhambisa. Ngomshini, umzila wesisindo uvinjelwe futhi ulawulwa yisakhiwo somshini kanye nemisipha emincane edingekayo ngesikhathi sokuphakamisa, ukudonsa, noma ukuqhuma.
Noma kunjalo, izisindo zemishini zenza umsebenzi omuhle kakhulu wemisipha eyinselele. Ungathola ezihlukahlukene kanye nemiphumela uma wenza kokubili izinsimbi zamahhala nezisindo zemishini.
Ukuhlukunyezwa kwe-Steroid Kunganciphisa Izivivinyo, Ukugqugquzela Amadodakazi Amadodakazi, no-Enlarge the Clitoris
I- steroid ye- anabolic isetshenziselwa ukukhulisa ukukhula kwezicubu zomzimba futhi inikeze ikhono lokuqeqesha ngokuqinile futhi lilulame ngokushesha kusuka ekucindezelekeni okuhlobene nokuzivocavoca.
Zisetshenziswa kakhulu emisebenzini engekho ukuncintisana ekuthuthukiseni usayizi womzimba namandla. Imidlalo eminingi yokuncintisana yenza i-anabolic steroid isebenzise ngokungemthetho.
Ngenxa yokuthi ama-anabolic steroids enza njenge-hormone ye-hormone e-testosterone, umzimba uhlose ukunciphisa ukukhiqizwa kwayo kwemvelo kanye namanye ama-hormone obulili obubalulekile uma ehlinzeka nge-steroids yangaphandle.
Imiphumela emibi yokuphazanyiswa kwe-hormonal ingafaka i-atrophy ye-testes nokukhuliswa kwesilisa (gynecomastia). Kwabesifazane, ukwandiswa kwe-clitoris, ukunciphisa kwesayizi sebele, ukunyuka kwezinwele zomzimba ngokweqile nokuphazamiseka umjikelezo wokuya esikhathini kungenzeka.
Ukuzivocavoca kwe-Eccentric kwenza kube nzima
Uma uphonsa ingalo yakho ukuze uphakamise isidumbu, isinyathelo osithathayo siyi-concentric. Lokhu kwenzeka lapho i-angle ehlangene iyancipha futhi imisipha ehlosiwe, i-biceps, ifinyelela. Uma ubuyisela i-dumbbell endaweni yokuqala, ulungisa uhlanganiso futhi wandisa imisipha kulokho okubizwa ngokuthi "ukunyakaza".
Njengomthetho ojwayelekile, ukuzivocavoca umzimba kubangele ukulimala kwemisipha eningi nokucindezeleka kunokunyakaza okugxilile. Abanye abaqeqeshwe ngesisindo bagcizelela ukuzivocavoca okungokwemvelo ngoba bakholelwa ukuthi kwakha imisipha ngokushesha. Noma yikuphi, hamba lula ekusebenziseni okusemthethweni.
Kunzima Ukwandisa Isisulu Ngenkathi Ukulahlekelwa Amafutha
Ngeke ngitshele ukuthi akunakwenzeka, kodwa akunakwenzeka ukuthi ungalahlekelwa amafutha omzimba futhi ukwandise imisipha ngesikhathi esifanayo. Umzimba awuhambisani kahle nezigaba eziphikisanayo zokungqubuzana - ngalesi simo ukulahlekelwa nokuthola ngesikhathi esifanayo. Okuhle okungenzeka ukuthi unethemba lokugcina isisindo ngenkathi ulahlekelwa amafutha.
Abazimele bomzimba abanokuhlangenwe nakho bakwenza ngezigaba ezimbili.
Okokuqala, bakha umzimba omkhulu, kuhlanganise namafutha, ngokudla ngokweqile nokuqeqeshwa kwesisindo. Esigabeni sesibili, banciphisa amanoni futhi balondoloze umsila ngokudla ngokucophelela okwakhiwe ngenkathi beqhubeka nohlelo lwabo lokuthuthukisa imisipha.
Kuhlelo lokulahlekelwa kwesisindo, ukhetho lwakho oluhle lokuqinisekisa ukuthi uqhubeka nesisindo somzimba ngesikhathi sokulahlekelwa kwamafutha futhi emva kwesisindo sakho sinciphisa ukuze kugcinwe isisindo ezingeni eliphezulu.
Isisindo nokuqeqeshwa kwe-Aerobic kuthinta inhliziyo ngezindlela ezahlukene
Kungenzeka ukuthi uzwile inkulumo ethi "inhliziyo ekhulisiwe" ebhekisela esimweni sempilo esibi lapho imisipha yenhliziyo, kuhlanganise namakamelo enhliziyo, ekhulisiwe.
Lokhu kwandisa okungavamile kwenhliziyo kwenzeka ngoba imisipha yenhliziyo ibuthakathaka ngenqubo yesifo esiyinkimbinkimbi (isifo senhliziyo); inhliziyo iyancipha ukuze inxephezele kancane kancane isenzo sokubutheka kwenhliziyo esibuthakathaka ngenxa yesifo.
Ngokuphambene nalokho, abagijimi bavame ukukhulisa izinhliziyo ngenxa yobunzima bokubeka ukucindezeleka kwenhliziyo ukuze kuqhutshwe ukuqeqeshwa nokuncintisana. Ngakho-ke izinga elithile lokukhulisa inhliziyo kubagijimi ngokuvamile liyindlela ejwayelekile yokuzivocavoca. Akuyona engalungile, futhi ingase ibe nenzuzo. Abagijimi bokukhuthazela, njengabagibeli bezimoto, bavame ukuba namasayizi amakhulu ekamelweni lapho abagijimi bamandla, njengabaphathi be-powerlifters, bevame ukuba nezindonga ezinamandla kakhulu.
Umphumela omuhle ungase ube ukuhlanganiswa kokubili izinhlobo zokuzivocavoca: izisindo kanye ne-aerobics.
Iningi le-Novices Squat ngokungalungile
I-squat ingenziwa ngama-dumbbell noma ama-barbells. Kodwa-ke, ngenxa yesikhombiso esibi noma ngaphansi kwethonya lokuguquguquka okuvinjiwe, abaqeqeshi abaningi besisindo bagxila kakhulu emacinini nasezinyaweni ezinyaweni. Isimiso esiqondisayo ekunyuseni phansi ukuvimbela amadolo ekungenizeni izinzwane nokuqinisekisa ukuthi izithende zihlala zihlala phansi phansi.
Ukuma komzimba nezinkinga eziguquguqukayo kuthinta ikhono lomuntu lokufeza leli fomu elihle.
Umphumela walokhu kugcizelela phambili ukucindezeleka emadolweni nasekusebenziseni kabi kwemisipha ye-hamstring ngemuva kwethanga, okungenzeka kubangele ukungalingani kwamandla emisipha engaphambili kwethanga kanye neminyango engemuva.
Imisipha Eminengi kakhulu, Enamandla kunazo zonke, Enamandla kunayo yonke, Encane kakhulu, futhi Eningi kakhulu Yomzimba ayi ...
- Okukhulu kakhulu - I-gluteus maximus ye-buttock. Lokhu kuyisisindo esikhulu esinamandla.
- Longest - I-sartorius, ephuma emadolweni kuya emlenzeni ngaphakathi komlenze
- Oqine kakhulu - Mhlawumbe umsila womhlathi. Abanye bathi i-rectus femoris yethanga noma i-gluteus maximus. Lokhu kunzima ukulinganisa.
- Okuncane kakhulu - I-stapedius yendlebe yangaphakathi. Emasentimitha amahlanu ngamasentimitha (1.27 millimeters) le misipha kusiza ukuqhuba ukuduma kwezwi.
- Okubanzi - I-latissimus dorsi ye-back back inezindawo eziningi zangaphandle zomzimba.
I-Triceps Muscle inkulu kuneBiceps
Uma ubona umzimba womzimba okhululekile uguqule ingalo yakhe, mhlawumbe ucabanga ukuthi i-biceps kufanele ibe yisisindo esikhulu kunazo zonke. Ngabe kungenzeka ukuthi kunesisindo esikhulu kunazo zonke? Impendulo ingemuva kwengalo - i-triceps. I-triceps inamaphuzu amathathu okunamathiselwe, okuthiwa amakhanda, kanti ama-biceps anamabili kuphela.
Ngokuvamile, i-triceps iyi-muscle enkulu ebangela kakhulu ukubonakala kwezingalo ezinkulu, ngisho noma i-biceps ihlala ingena esiteji.
I-Dangerous Weight Training Exercise ...
Umshini wokunyakaza. Unyaka ngamunye e-US abantu abambalwa bafa ngokushiya i-barbell emathunjini abo. I-barbell ibhenki cindezela cishe kuyingozi kakhulu ukuzivocavoca umzimba. Izindwangu ezinzima ziyingozi kuwo wonke ama-lift, kodwa imiphumela yokwehlisa i-barbell ku-esifubeni noma entanyeni emshinini webheki ibaluleke kakhulu. Imithetho elula isebenza.
- Njalo sebenzisa i-spotter noma ezimbili ukuqapha ukuphepha kokuphakamisa kwakho.
- Ungaphakamise ngaphezu kwamakhono akho ngokushesha ohlelweni lwakho lokuqeqesha.