Ukwakha umzimba: Indlela yokuthola isisindo

Izinqubo zanamuhla esekelwe isakhiwo sawo esiningi kwemisipha. Ukuze sifinyelele abantu ezahlukene umzimba ukulungiswa ledzingekako komzimba banayo ukulandela ngabanye umsebenzi ohlelweni. Igcwele abantu abasha wokufinyelela "izikwele" omazisayo abdominals, ukususa fat ngokweqile. Lean nesithakazelo kanjani isisindo sakhe sithi ukuthuthuka. A esisemthethweni ukuqeqeshwa Imodi kuthuthukisa hhayi kuphela umzimba, kodwa futhi uphulukisa umzimba. Ukwakha umzimba ikhuthaza kwezempilo zamadoda: Isayensi ikufakazele ukuthi ukuvivinya umzimba ezinesisindo kukhuthaza ukukhiqizwa kwe-testosterone. I microclimate olukhethekile ejimini futhi abantu ezungeze abasebenza kanzima, ukuthuthukisa amandla nokukhuthazela, ukujwayelana futhi wamukelekile.

"Noma kunjalo, indlela yokuthola isisindo?" - ubuza, incazelo Yiqiniso, inzuzo e yemisipha. eziyinkimbinkimbi elithandekayo kuzokusiza ukhethe Umqeqeshi ejimini, lapho uza. Zinike isikhathi ukuze achithe amahora 5-6 ngesonto kule umsebenzi sibonge. Musa ngilihawukele ngokwakho. Zama ukusebenzisa konke ukungenelela izincomo. Hlela ukuqeqeshwa umjikelezo wezinsuku ezintathu. Amazing ngasinye kufanele zifakwe umsebenzi "yakhe" eziyisisekelo. Lokhu makube uhlobo "Triptych": ebhentshini cindezela ku flat ebhentshini, deadlift, ezimfushane. umzimba Basic - kuyisisekelo ngaphandle okuyinto akunakwenzeka ukwakha amandla abo. Indlela engcono kakhulu ukukhuthazwa le micu kwemisipha - ukuqeqeshwa okunzulu. Kungcono ukuphinda umsebenzi kwelinye uhambe izikhathi 8-12. izincomo Key sendlela ukuqoqa eziningi izandla, kanye nanoma yimiphi eminye imisipha, imi kanje: ekusebenziseni wokugcina indlela yokugcina kumele kwenziwe ukuze umkhawulo. Okulindelekile bodybuilders abanolwazi ngamunye umsebenzi "ngenxa yobuthakathaka" inikeza ukukhula kwemisipha. bemidlalo abanolwazi ozazisa kakhulu nansi "umzuzwana lweqiniso." Uma bodybuilder ungenza umsebenzi izikhathi ezingaphezu kuka-12, kubalulekile ukwandisa isisindo ngu-5%.

Udinga ukuqeqesha ingqondo, ngokwazi umzimba wakho, ikhumbula kokubili izici ukuthuthukiswa imisipha: ukukhuthazwa fibre muscle overcompensation. abasubathi abanolwazi musa batusa kuhlanganise kuka 15 ukuqeqeshwa ngendlela eyinkimbinkimbi. Movement ngesikhathi okusheshayo ijubane aluleka ukusebenzisa kuphela ekuqaleni kanye ekupheleni Amazing. Yiba zokudala. Cabanga elamukelekile, ukugxila imisipha ukusebenza. Hlela intuthuko sokuthuthuka ngokomzimba ngezigaba. Sebenzisa ukwesaba.

Kwenzeka ukuthi imfundamakhwela bodybuilder uthi: "Ngifuna ukuba mkhulu" Ngesikhathi esifanayo, kubangela nomphumela ohlukile: esetshenzwa ngokweqile emzimbeni wakho ukuqeqeshwa okunzulu, ezemidlalo umsoco ukunganakwa. kufanele futhi khumbula: nzima ekusebenziseni, omfushane ifanele.

Ephetha, siphawula ukuthi ukubuyiselwa eliphezulu kudinga lonke nokondliwa okufanele. Ekuphenduleni umbuzo "indlela yokuthola isisindo," banake yokuthi iphuzu elibaluleke iyona ikhefu phakathi ukuqeqeshwa sessions ehlala njalo amahora 48. Cela usizo abaqeqeshi, zisiza ukufeza Dynamics efanele.