Imisipha ikhula kanjani kubantu abaqeqeshwe?

Mayelana nokuthi imisipha ikhula kanjani, cishe wonke umuntu uqala ukucabanga, ngubani ofuna ukwandisa okungenani i-kilogram eyodwa yemisipha. Kodwa bambalwa kakhulu abantu abavela kuleli qembu bafika ezincwadini zezifundo zamanyuvesi ezempilo. Ngokuyinhloko, wonke umuntu unelisekile ngokuchazwa okujwayelekile emigqeni, enikeza "abahlakaniphi" abafanayo. Kodwa manje uzokwazi iqiniso elibabayo. Njengoba kunzima ukuzwa, kodwa izicubu ze-muscle azikhuli ngesikhathi sokuqeqesha.

Yebo, yebo, imisipha ayikhule ngesikhathi sokuqeqesha. Kodwa imisipha ikhula kanjani? Amaphesenti angu-99% angaphansi kwamandla okungaqondakali ukuthi imisipha ikhula ngesikhathi sokusebenza ngokomzimba. Futhi leli phutha liwumsebenzi omncane we- muscle fibers ngenkathi elula, okuholela ekugcwaliseni ngegazi lalezi zinsuku ngesikhathi sokuzikhandla ngokomzimba. Ake sithi umfana weza ejimini futhi wenza izindlela ezintathu noma ezine kwi-biceps. Ngenxa yalokho, imisipha emibili yehlombe igcwele igazi, futhi esikhundleni se-40 cm kakade sekuyi-42 cm. Kodwa lokhu kwanda ngevolumu kwenzeka kuphela ngenxa yokukhuphuka kwegazi kuma-biceps alayishiwe. Ngemuva kokuqeqeshwa, igazi elivela emasipha e-biceps ehlombe lizohamba, futhi lizoba ngaphansi kunalokho ngaphambi komthwalo. Labo abathintekile hhayi usuku lokuqala, bazoqinisekisa ukufaneleka kwamagama. Futhi uma kunjalo, khona-ke umbuzo wokuthi izimbungulu zikhula kanjani, uqala ukukhathazeka hhayi amahlaya kulabo abafuna ukuba nemisipha enzima.

Ukuze sikwenze kucace ukuthi izidumbu zikhulaphi, ake sinikeze ukufanisa ekwakhiweni kwesakhiwo. Ekugcineni, ukwakheka komzimba kuyisakhiwo somzimba, ngakho isibonelo sizofana. Ngakho, ukuze wakhe indlu, kufanele ube nezinto zokwakha nezisebenzi. Kulungile? Kubonakala kunjalo. Lapho ukwakha imisipha, izinto zokwakha amaprotheni - amaprotheni; Abasebenzi emzimbeni womuntu bayoba yi-cell organelles. Futhi manje isipiliyoni esilula. Cabanga ukuthi usendaweni yokwakha, ulethe izinto zokwakha, kanye nabasebenzi. Ingabe bazosebenza? Cha! Kufanele zivuselelwe. Kubasebenzi, isikhuthazo singumholo. Futhi ngokuqeqesha umzimba wakho. Ngesikhathi sokuzikhandla ngokomzimba, i-muscle iyamukela kuphela ukukhushulwa kokukhula kwayo ngesikhathi sokuphumula.

Futhi manje mayelana nobukhulu obufanele bazo zonke izingxenye zokwakha umzimba. Nakulokhu, ngokusekelwe ekufanisweni okubalwe ngenhla. Ukunikeza umholo kaningi kakhulu futhi okuningi akufanele kube. Imali ayinalo muntu kuphela. Ngakho-ke, ukuqeqeshwa okuningi ngeke kwenziwe lutho oluwusizo. Ngokushesha izidumbu zizophola. Ukuletha okungaphezulu kokwakha impahla? Ngakho-ke izophinde ifakwe ezinhlobonhlobo ze-adipose, futhi ngaphezu kwalokho, amaprotheni amaningi ngokweqhinga le-gluconeogenesis izophenduka iglucose. Futhi kusukela kulesi siphetho - kufanele uqaphele ngokucophelela inani lokuqeqeshwa nokudla.

Khona-ke ngenxa yalokho imisipha ikhula? Eminyakeni engaba ngu-60 eyedlule eMecca yokwakha umzimba isaga esilandelayo sasithandwa kakhulu: "Ungagijimi, uma ungahamba, ungahambi, uma ungema, ungahlali uma ungahlala futhi ungahlali uma ungamanga. Futhi kakade uma ulele phansi, ulale. " Incazelo yalesi saga akumele ilayishe imisipha ngaphezu kwalokho, ngaphandle kokuqeqeshwa. Ukuvuselela imithi ethile ngesikhathi sokuqeqesha, udinga ukumnika isikhathi sokuphumula. Futhi okubaluleke kakhulu, ukuthola ukubuyiswa okukhulu.

Futhi yini ephezulu-yokubuyiselwa? I-nuance ezithakazelisayo kakhulu ezosisiza ukuba siqonde kangcono ukuthi imisipha ikhula kanjani. Kodwa futhi ngesibonelo sesimiso. Ake sithi kukhona ukuhlinzekwa kwe-glycogen kuma-biceps, equkethe amandla okwanele okwenza ingalo yezingalo ku-elbow ene-10 kg umthwalo (izikhathi eziyi-100 ngokulandelana). Ngemuva kokuqedela lo msebenzi, imisipha iphelile, futhi ukuqeqeshwa okuphelele kubalulekile ukwenza ngisho nokunciphisa okunye okunye. Ngesikhathi sokuphumula, umzimba, futhi, ulindele ukuphindaphinda izikhathi ezingu-101 emsebenzini olandelayo, uzogcina i-glycogen ngamaphesenti owodwa ngaphezulu. Umsebenzi womakhi womzimba ngesikhathi sokuqeqesha olandelayo ukuphindaphinda okuphindwe kabili, okungukuthi, ukuphindaphinda izikhathi ezingu-102. Ukwandisa njalo umthwalo - kuqala ngokuphindaphindiwe kwenombolo, bese ukwandisa umthwalo - kuyadingeka ukufeza isimo lapho imisipha izozama ukubuyisela okungaphezulu ngokuphelele.

Kodwa kufanele kuqaphele ukuthi isikhathi siyadingeka ukuze kutholakale super. Futhi ukuze le nqubo idlule ngokushesha, kuyadingeka ukuba ngokuzenzakalelayo ushintshe izinga le-metabolism emzimbeni womdlali ngendlela enhle. Ngokuvamile, ukusebenza ngokuzilinganisa ngokwabo kuphuthumisa umzimba. Ngasekupheleni kweminyaka yama-1980, kwelinye lamaziko ase-US, lapho befuna impendulo yombuzo wokuthi izidakamizwa zikhula kanjani, kwafakazelwa ukuthi ukuqeqeshwa okunamandla ngezinsimbi zingakapheli amahora ama-1.5 kubangele ukwanda kwe-testosterone engapheli ngo-40%. Kodwa noma iyiphi i-anabolic steroid ingumfanekiso owenziwe we-testosterone.

Ngakho isiphetho: ngenxa yokukhula okuqhubekayo kwemisipha, udinga ama-superpowers ku-Workout ngayinye kanye nesikhathi sokuvuselela okuphezulu.