Khulisa Ukuthuthukiswa Kwemisipha Yakho
Umbuzo wokuthi kungakanani ukukhula kwamisipha ongayithola ngenyanga noma ngonyaka kuvela njalo ekuqeqeshweni kwesisindo kanye nezinkundla zomzimba futhi kuyisici sezimkhangiso eziningi ezikhangayo kumawebhusayithi ahlobene namamagazini. Izikhangiso ezinjalo zisishukumisela ukuba sibhalisele kulokhu noma leyo nkambo noma ibhuku noma isithasiselo ukuze sifunde ukupakisha ngokumangalisayo kwemisipha kulokho okubonakala sengathi yisikhathi esifushane kakhulu.
Isibonelo esivamile singase sibe: " Thola ama-20-30 lbs we-muscle ephilile emasontweni angu-10 ngombhalo wami wokudla kanye nokuqeqeshwa. "Yenza izibalo: Yizi-2 kuya ku-3 amakhilogremu emisipha ngesonto.
Akukubi uma ungayithola, ngaphandle kokuthi awunalo ithuba lokufinyelela lelozinga lokukhula komzimba osondayo . Ngeke ngitshele ukuthi ukutholakala kwesisindo esingama-20 kuya kwangu-30 kungenakwenzeka kwabanye abesilisa abasha kakhulu, okufaka isitoreji, amafutha, amanzi kanye ne-carbohydrate isitoreji - kodwa ukuze kube nesisindo esibucayi? . . khohlwa. Futhi ngikhuluma ngokuqeqeshwa kwemvelo ngaphandle kosizo lwe-anabolic steroids .
I-Target eqondakalayo yokwakha isakhiwo
Eqinisweni, i-Yahoo! Isithangami se-supertraining sixoxile ngalokhu futhi savumelana ngokuvumelana nokutholakala kwemisipha ephumelelayo enyangeni eyodwa noma ngonyaka.
Izinguquko eziningi, kuhlanganise nobudala, ubulili, isimo somzimba, izakhi zofuzo, ikhwalithi yokudla , futhi-ke, uhlelo lokuqeqesha . Futhi kunemingcele. Ukwandiswa okufezwayo ezinyangeni ezintathu kungase kungabi nesikhathi esingaphezu kwezinyanga eziyisithupha noma eziyishumi nambili.
Esigodini seSupertraining, u-Anthony Pitruzzello, Ph.D., ufike ebangeni elingase lifinyeleleke cishe lamakhilogremu angu-1.5 kuya kwangu-5 emisipha eyengeziwe eminyakeni, emva kokucwaninga ngezifundo zesayensi.
Ukuphoqelela Izinto Ezingeni Zokukhula Kwemisipha
Inkinga iyinkimbinkimbi yokuthi isisulu sakhiwa kanjani.
I-muscle iqukethe izicubu zeprotheni ezinjengezicucu ze-muscle nezicubu ezixhunyiwe kodwa futhi negazi, izinzwa namanzi kanye ne-glycogen - uhlobo lokugcina lwe-carbohydrate , olufaka amanzi. Ngenxa yokuthi amanzi ne-carbohydrate agcinwe ndawonye njenge-glycogen, lokhu kungafaka isisindo esikhulu lapho umuntu 'elayishwa ngokugcwele.' Lokhu kuvame ukuphambanisa imisipha nomzimba kancane kancane. Lesi sitoreji singalahleka lapho umuntu esebenza kanzima futhi eside noma ehamba ngokudla okuphansi . Kulula ukubona ukuthi abantu bokukhangisa bangayithola kanjani le nkinga uma kuziwa ekumemezeni ukuthi ubuhlungu obungatholakala kanjani ngomkhiqizo wabo.
Izwi Lokugcina Ngezinzuzo ZeMisipha
Isishwankathelo sokugcina sezinqumo ezithinta ama-Supertraining kufaka lesi sisho esivela ochwepheshe endle, uProfesa Michael Rennie, iSikole se-Biomedical Sciences, i-University of Nottingham:
"Anginazo idatha yami kuphela kodwa ngicabanga ukuthi u-5 lb ngenyanga uzoba ohlangothini oluphakeme futhi 1.5- 2 lb ngenyanga inengqondo."
Indlela engcono kakhulu yokuhumusha lokhu kuzoba ukucubungula ukuthi kusebenza ngaphezu kwezinto ezikhona zomzimba ezikhona kanye namaphuzu okuqala , nokuthi inzuzo ephakeme ingenzeka ngenyanga yokuqala noma yokuqala ngokukhula kancane kancane ngemva kwalokho. Ngokuvamile, amakhilogremu angu-15 kuya kwangu-25 ngonyaka kungaba ukulinganisela okuhle.
Ngisho nokuvumela ukushintshashintsha kwamanzi nesitoreji se-carbohydrate, lokhu akukho ndawo eduze kwezithembiso ezimbi kakhulu zamapounds angu-30 emavikini ayishumi. Kufanele usebenze kanzima, udle kahle futhi ube nesineke ukwakha imisipha; ayikho enye indlela.
Umthombo
Carruthers, Pitruzzello, Joleti, Baye, Davis, Garrison. Isilinganiso se-Hypertrophy. Ukuqhathanisa nge-Yahoo, ngo-Ephreli 2008.