Ukupula - kuyini ekwakheni umzimba futhi kuyini?

Ezemidlalo, kusetshenziswe izindlela ezahlukene ezikuvumela ukuthi uzuze imiphumela engcono kunkombandlela ekhethiwe. Abantu abafuna ukwandisa umthamo wabo we-muscle, ngokwesibonelo, umzimba we-bodybuilders basebenzisa ukuqeqeshwa kwabo ukuqeqeshwa. Imiphumela evela kuqeqesho olunjalo ibonakala cishe ngokushesha.

Ukupula emakhakheni womzimba

Uma uhumusha igama lesiNgisi elithi "ukupompa" kusho ukuthi ugcwalise, uphakamise, uphinde ulisebenzise ukuchaza inzwa ekhethekile neyokuzithoba lapho umdlali ezwa ukuqhuma nokuqiniswa kwezicubu ze-muscle nokugeleza kwegazi. Ukuthola ukuthi yikuphi ukudonsa umzimba ekwakheni umzimba, kufanele kuthiwa ngalesi simiso sokuqeqesha, ukuphindaphinda okuphindaphindiwe kokusebenza / ukunyakaza okufanayo kuyasetshenziswa.

Ngesikhathi sokuqeqeshwa, igazi eliningi ligeleza phakathi kwezicubu esikhathini esifushane. Ngenxa yalokho, imisipha igcwele ukuphakama ngegazi, kodwa ukuphuma kwemvelo akusho isikhathi sokwenzeka. Kunezinhlobo ezintathu zokupompa:

1. Ukukhiqiza . Umgomo oyinhloko wokuqeqesha ukugqugquzela ukukhula kwemisipha.
2. I-Cosmetic . Isetshenziswe ngabadlali ngaphambi komncintiswano nesithombe sokudubula ukuze kwenziwe ukukhululeka okucacile. Ukwanda okubonakalayo ku-15-20%.
3. Pharmacological . Kusho ukuthatha ukudla kwezemidlalo ezikhethekile kanye nemithi yokwelapha.

Kungani ngidinga ukupompa?

Ngesikhathi sokuqeqeshwa ngejubane elikhulayo, ungathola izinzuzo eziningana.

1. Kukhona ukunwetshwa okuhle kwe-fascia, okusiza inqubo yokukhula kwesisindo somzimba.
2. Ukuhlanza kuyithuba lesikhashana sokwandisa ivolumu yomsila cishe ngo-3-5 cm, okuwusizo, isibonelo, emincintiswaneni.
3. Ngenxa yokuthuthukiswa kwegazi, izinga lezakhi kanye ne-oksijeni elikhulela kumaseli omzimba likhula futhi.
4. Eziklasini, isisindo esincane sisetshenziswa, okunciphisa ingozi yokulimala nokulula.
5. Ukupula kuyindlela ephumelelayo kulabo abafuna ukunciphisa umzimba .

Ukuthunga emakhakheni womzimba - izinzuzo nezindleko

Okokuqala, ake sibheke izinzuzo zalesi simiso sokuqeqesha.

1. Njengoba umzimba usebenzise isisindo esincane, ungabona indlela efanele yokuqaliswa, okubalulekile ukuthola imiphumela.
2. Ukuqeqesha ukudoba kunomthwalo we-muscle fibers, okungahileleki ngesikhathi sokusebenza kwezivivinyo ezivamile.
3. Ungakwazi ukuphumelela ukuphumelela "izinkani" ezinamahloni, ezinzima futhi ezinzima ukuletha ukukhathala. Lezi zihlanganisa izibikezelo namathole.
4. Kukhona ukusheshiswa kwe-secretion yamamoni ama-anabolic.

Imisipha yokuhluma ayinayo ukushiyeka okuningi futhi kwenzeka ngenkathi isetshenziselwa ukushisa ama-fat deposits. Uma ungasebenzisi i-pharmacology, bese uqala ukusebenza "kokudla" okusebenzayo, ngoba umzimba kulula ukuthola amandla kubo, kunokuba kunamafutha. Izinkinga zihlanganisa iqiniso lokusebenzisa isisindo esincane, ngenxa yalokho ukuqhubeka kuyoba nzima nakakhulu. Awukwazi ukukhetha abantu abanezinkinga zesimiso senhliziyo.

Kulungile kanjani ukuqhuma?

Sebenzisa ukuqeqeshwa okusheshayo kungaba kokubili abaqeqeshi nabaqalayo, into esemqoka ukulandela imithetho ethile.

1. Kulabo abanesithakazelo sokuthi ukuqeqeshwa kuhloswe yini, umuntu kufanele azi ukuthi lesi simiso sisekelwe ekuphindaphindiwe kokuphindaphindiwe kokuzivocavoca ngesisindo esinciphile, isibonelo, uma umuntu engakwazi ukucindezela izikhathi ezingu-100 kg, kumele akwehlise inani elingama-kg kg bese enza ukuphindaphinda okungama-20.
2. Musa ukwehlisa isisindo kakhulu, ngoba ngesisindo esincane, intuthuko ngeke ifinyelelwe. Isixazululo esihle kakhulu ukwehlisa isisindo ngamaphesenti angu-50 esiphezulu sakho.
3. Ukuqonda ukuthi ukuphambanisa, kufanele kushiwo ukuthi zonke iziphindaphindiwe kumele zenziwe ngokugcwele. Kuyafaneleka ukucabangela ukuthi ngenxa yalokhu kunconywa ukuba ubeke indawo ye-bar nge-dumbbells.
4. Ngokuqondene nokuphindaphinda, inani eliphindaphindiwe lokuphindaphinda izikhathi ezingu-10-20.
5. Kunconywa ukuba wenze ngaphandle kokuyeka, futhi ukuphumula phakathi kwezindlela kufanele kube mncane.

Ukuqeqesha ukuhlanza - uhlelo lwabesifazane

Ukuphambanisa imisipha ngegazi, ungasebenzisa izindlela eziningana ezahlukene:

1. Ukusetha kabusha - ukuqaliswa kwezinqubo ngaphandle kokuyeka ukuncipha kancane kancane kwesisindo. Indlela ngayinye kumele iqhubeke kuze kuvele izinzwa ezibuhlungu.
2. Ukunciphisa inani le-Peak - yimisa ekupheleni kwe-traffic ekulayisheni okuphezulu.
3. I-Super Set iyindlela yokuqeqesha ngokuphumelela kakhulu, njengoba izicubu zigcwala igazi. Kulesi simo, kusetshenziswe izivivinyo ezimbili ezahlukene, lapho ama-fascias eqenjini elilodwa noma abaphikisi abaseduze behlanganyela khona.
4. Ukukopela - ukuqeqeshwa kokuqala kwenziwa kwimodi ejwayelekile, futhi uma kukhona umuzwa wokukhathala nokushisa emisipha, udinga ukwandisa isivinini futhi usebenze kuze kube sekupheleni kokugcina kwamandla.
5. Ukukhathala kokuqala - ukuzivocavoca okuzihlukanisayo kuthwala imisipha ukuhluleka, bese-ke, udinga ukuya ezakhiweni eziyisisekelo.
6. Ukuphindaphindiwe okuyingxenye - imisipha ayisebenzi kahle kakhulu futhi izivivinyo zenziwa ingxenye yesilinganiso se-fascia.

Ukupompa ukuzuza kwesisindo

Uma owesifazane enomgomo - ukwandisa ivolumu yesisindo, ngakho-ke ukuqeqeshwa kwakhe, angakhetha ukuzivocavoca okulandelayo: ama-squats, ama- deadlifts , amaphaphu, izinyawo ezinhlobonhlobo, izinhlobo ezahlukene zemishini yokucindezela, ukushayela / ukuqondisa nokuphakamisa. Umphumela wokupompa utholakala ngokusebenzisa isisindo esengeziwe. Khetha ukuqeqesha umzimba wama-5-6, ukwenza izikhathi ezingu-10-15 ngezinqubo ezingu-3-4.

Ukuhlanza amafutha ashisa

Inqubo yokulahlekelwa isisindo ingenzeka ngenxa yokuphakama okukhulu koqeqesho. Ukuthola ukuthi ngabe ukushisa okunamafutha okuvuthayo, kufanele kubone ukuthi ngokuphindaphinda isikhathi eside sokuzivocavoca nokuphumula okuncane, kukhona ukusetshenziswa okukhulu kwamandla. Ngenxa yomsebenzi okhulayo wemisipha, ngeke iphule futhi inani lamanoni lizoqedwa. Kulokhu, ukudonsa isisindo sokuncipha kunconywa ukuba kuhlanganiswe nemidlalo yokudla.

1. Khetha ukuqeqesha okuziwayo: ukuzalanisa umlenze, izikwele, ukuphakama kwe-pelvic, ukuphikisana nabanye.
2. Ukuzivocavoca okulodwa ngeqembu le-muscle, khetha ukuzivocavoca kuka-3-4, okwenziwe kuma-3-4 amasethi okuphindaphindiwe kuka-10-20.

Ukudla kwezemidlalo kokupompa

Uhlobo olulodwa lokupompa luhilela ukusebenzisa izithasiselo ezikhethekile. Ama-bodybuilders ayasebenzisa ukuthuthukisa imiphumela. Ungathatha izidakamizwa ezinjalo zokuphambanisa: i-arginine, i-creatine, ama-burners amafutha kanye nezinsimbi zokuqeqesha ngaphambi kokuqeqeshwa. Ukudla okunomsoco kanye nokuwusizo kakhulu kwezemidlalo kuwu-arginine, okukhuthaza i-vasodilation. Uphinde abuyisele izicubu zomzimba, kuthuthukisa umsoco futhi kuncishiswe ukucindezeleka kwegazi. Thatha kathathu ngosuku ngaphambi kokuqeqeshwa kuka-3-5 g.

I-pharmacy igxuma ekwakheni umzimba

Ukuze abagijimi babe nemikhiqizo eminingi ekhona, engasetshenziselwa ukwandisa ukujikeleza kwegazi. Phakathi kwakho konke ungakwazi ukubona imikhiqizo ekhemisi etholakalayo yokupompa:

1. Pentoxifylline . Ithuthukisa ukujikeleza kwegazi ngokukhulisa izitsha. Kakade emva kwamahora amabili emva kokumamukela ungase uzizwe ukuqina kwezimfutho. Thatha ngesikhathi sakusihlwa ngo-200 mg.
2. I-Mildronate . Ukwandisa amandla okusebenza nokunciphisa ukwedlulela ngokweqile. Isiza ukulawula ukuzivikela komzimba. Thatha ngesilinganiso se-1 kg isisindo kufanele kube ngu-15-20 mg "i-Mildronata . "
3. I-Trimetazidine . Ngezenzo zalo kufana nesidakamizwa sangaphambilini, futhi kwandisa ukumelana nokucindezeleka ngokomzimba. Thatha u-40-60 mg ngosuku, uhlukanise umthamo ube ngamanani amabili: ekuseni nangamahora ambalwa ngaphambi kokuqeqesha.