Kudzidziswa kweHypertrophy uye kudzidziswa kwesimba

Tichatarisa pane zvakanakira uye zvakaipira zvesimba rekudzidziswa uye kurovedza muviri.Kungave kuita kudzidzisa mafuta kana kudzidzisa simba.Muchiitiko ichi, unogona kuwedzera mhasuru yakawanda.Zvino farira chinyorwa ichi.

Kudzidziswa kweHypertrophy uye kudzidziswa kwesimba: zvakanakira uye zvakaipira

Sarudzo pakati pekudzidziswa uremu uye kudzidziswa kwesimba ine chekuita nezvinangwa zvako:

Kana iwe uchida kuvaka tsandanyama, mafuta kudzidziswa kwakakodzera iwe.

Kana iwe uchida kuwedzera simba remhasuru, funga nezvekudzidziswa kwesimba.

Verenga kuti udzidze nezve zvakanakira uye zvakaipira nzira yega yega.

kudzidziswa simba

Weightlifting imhando yekurovedza muviri inosanganisira kufamba zvinhu zvine kuramba kwakasimba, senge:

Yemahara dumbbell (dumbbell, dumbbell, Kettlebell)

Weigh machine (pulley uye stacking)

Huremu hwako (zvibato, dumbbells)

Kubatanidza uye kufambisa zvinhu izvi:

Maekisesaizi chaiwo

Nhamba yezviitwa (nhamba yekudzokorora)

Nhamba yezvikamu zvakapedzwa (Boka)

Somuenzaniso, kana ukaita 12 dumbbell lunges mumutsara, iwe uchazorora, uye wozoita 12 dzimwe nguva.Iwe unoita 2 seti yegumi nemaviri dumbbell lunges.Iko kusanganiswa kwemidziyo, maekisesaizi, kudzokorora uye nhevedzano inosanganiswa nemaekisesaizi kuzadzisa zvinangwa zvemurairidzi.

Kutanga: simba uye saizi

Paunotanga kusimbisa, iwe uri kuvaka simba remhasuru uye saizi panguva imwe chete.

Kana ukafunga kutora kudzidziswa kwesimba kune rinotevera nhanho, iwe unofanirwa kusarudza pakati pemhando mbiri dzekudzidziswa.Imwe inotarisa pa hypertrophy uye imwe pane simba.

Kudzidziswa kweHypertrophy uye kudzidziswa kwesimba

Ndeupi musiyano mukuru pakati pemhando idzi dzekugara?

Iwo maekisesaizi uye zvishandiso zvinoshandiswa mukudzidziswa kwesimba uye hypertrophy kudzidziswa zvakangofanana.Misiyano mikuru pakati pezviviri ndeiyi:

Kudzidzira volume.Iyi ndiyo nhamba yemaseti uye yedzokororo yaunodzidzira.

Kudzidzira kusimba.Izvi zvinoshanda kune uremu hwaunosimudza.

Zorora pakati pemapoka maviri.Ino inguva yako yekuzorora uye kupora kubva mukushushikana kwemuviri kwekurovedza muviri.

Kudzidziswa kwemafuta: mamwe akateedzana uye kudzokorora

Mune hypertrophic state, wedzera huwandu hwekudzidziswa (mamwe mateedzero uye kudzokorora) asi zvishoma kuderedza kusimba.Nguva yekuzorora pakati peminda mikuru inowanzova 1 kusvika kumaminitsi matatu.

Kudzidziswa kwesimba: kudzokorora kushoma uye kusimba kwakanyanya

Nokuda kwesimba remhasuru, unogona kuderedza nhamba yekudzokorora (huwandu hwekudzidzira) uye kuwedzera kusimba (kurema kunorema).Nguva yekuzorora pakati pekudzidziswa kwesimba kazhinji 3 kusvika 5 maminetsi.

Saka chii chiri nani, hypertrophy kana simba?

Uyu mubvunzo waunofanira kuzvipindura iwe pachako.Kunze kwekunge iwe uchienda kune zvakanyanyisa mune chero sarudzo, ivo vanounza zvakafanana hutano mabhenefiti uye njodzi, saka sarudzo inobva pane zvaunofarira.

Kune mamhasuru makuru uye akasimba, sarudza rudzi rwekuita hypertrophy: wedzera huwandu hwemaekisesaizi, kuderedza kusimba, uye kupfupisa nguva yekuzorora pakati pemapoka maviri.

Kuti uwedzere simba remhasuru, sarudza kudzidziswa kwesimba: kuderedza kuwanda kwekurovedza muviri, kuwedzera kusimba, uye kuwedzera nguva yekuzorora pakati pemapoka maviri.