Ukwakhiwa komzimba:

Bonke, mhlawumbi, baye bakuva ngokuphindaphindiweyo iintetho, zithi, ukwakha umzimba kubungozi kumntu, "ukugxotha" akuhlali ixesha elide, kwaye kubasetyhini le mdlalo ayidingekanga ngokupheleleyo. Isabelo esincinci se nyaniso kule nto, kuba ootitshala abasebenzisa iziyobisi ezahlukeneyo basebenze kunye nezikali ezinkulu, bazibeka engozini. Kodwa kukho okubizwa ngokuba ngabantu abalungileyo-abantu abazama ukukhulula, bengenasisindo esiswini, umzimba. Ngoko, ukwakhiwa komzimba weklasi kuyimidlalo ngaphandle kwe-anabolic kunye nezikhulu ezinkulu . Ubunzima bekhilomitha ezingama-80-90 kuye - oku kuqhelekileyo, kwaye umshicileli "ufinyelela" kwiikhilo eziyi-150-180.

Ukwakhiwa komzimba:

Ukongeza kwezi nkcukacha ezingentla, le midlalo ineemida ezinqongqo kunye nemithetho. Enye yezinto eziphambili kukukhula komdlali, kuxhomekeke kulokho okumiselwe yintoni ekufuneka ibe ubunzima bayo kunye nenani le-muscle. Oku kukuvumela ukuba ufezekise ngokusemgangathweni nomzimba wendalo, ongenakutsholwa malunga neqela eliyinkqubo yokuthatha i-anabolic steroids, eyenza kube lula "ukunqumla" ubuninzi bemvelo yobunzima bomzimba. Abanye bakholelwa ukuba ukwakhiwa komzimba kancinci akunikezi ngempumelelo kwiziphumo ezilindelekileyo, ngenxa yento engabonakali kwimidlalo yeOlimpiki. Nangona kunjalo, oku akuthinteli ukulungiselela amancintiswano amaninzi, ukuthandwa kwawo okukhula minyaka yonke. Abakhi bezakhiwo, abakhetha ukhetho lwazo lweklastiki, benqabe ngokunyanga ukuthatha amayeza anokukhawuleza ukufumana i-mass gain, iprotheni synthesis kunye nezinto ezifanayo.

Khuphiswano

Njengawuphi na omnye umdlalo, ukwakha umzimba kumacandelo kunemithetho kunye neemfuno, ezivumela kwaye zivavanye abathathi-nxaxheba. Okokuqala, makhe sicinge ngamagqabantshintshi amathathu asemgangathweni abadlali abamiselwe wona:

1. Ukuphakama komdlali kuya kwi-170 cm: ubunzima = ubude-100 (ukuphambuka okukhulu kweekhilogram 2 kg).
2. Ukuphakama komdlali kuya kwi-178 cm: ubunzima = ubude-100 (ukuphambuka okungaphezulu kwe-4 kg).
3. Ukuphakama komdlali kumanqaku angama-178 cm: ubunzima = ubude-100 (ukuphambuka okungaphezulu kwe-6 kg).

Abathathi-nxaxheba ngokwabo bavavanywa kwiziganeko eziyisixhenxe ezahlukeneyo ukwenzela ukuba bakwazi ukubonisa umgangatho wophuhliso lwesisundu ngasinye (i-biceps / triceps, amahlombe, i-back, cindezela, imilenze).

Qeqesho

Njengoko sibhala ngasentla, lo msebenzi wokwakha umzimba unyaka wonke ukhanga abantu abaninzi abazama ukufumana umzimba omhle. Phakathi kweentlethi eziphambili kakhulu ezisele zizithixo ezininzi, sinokuhlukanisa uAron Curtis, Alon Gabbay, uJason Dwarika, uBrock Cunico, uGreg Plitt, . Sonke sinokubona rhoqo kumaphephancwadi weTV nakwiimagazini, iingxelo zomzimba zibika kwiimpumelelo zazo ezilandelayo. Uqeqesho lwabadlali, ngokwasemthethweni, alufani kakhulu. Ngokukodwa, oku ku-2-3 kufana nokuthelekiswa kwindlela yokuqeqeshwa yosuku olunye . Kwiimeko ezininzi, abaqulunqi bomzimba benza inkqubo yabo yoqeqesho ukuze bahlule ngokupheleleyo ngokupompa. Oku kuthetha ukuba isicwangciso esilinganiselweyo siyakubonakala ngathi:

1. NgoMvulo-esifubeni / cindezela.
2. NgoLwesibili - umva / umkhombe.
3. NgoLwesithathu - amahlombe / cindezela
4. Ukuphumla ngoLwesine okanye ukuqeqeshwa kwe-cardio (ukuqhuba, ukuhamba ngebhayisikili).
5. NgoLwesihlanu - i-biceps / triceps.
6. NgoMgqibelo - imilenze / press.
7. NgeSonto liphumle kwaye liphinde libuyele.

Iveki nganye entsha iqala ngendlela efanayo - ngomthwalo ofanayo kwimisipha efanayo, kodwa ukuzivocavoca ngokwabo kungcono ukutshintsha zonke iinyanga ezi-2-3 ukukhusela umlutha. Kubalulekile ukuphawula ukuba ukutya kubaluleke kakhulu, okuba yinto ephambili ebomini yomdlali. Ukuze uphumelele kwisiphumo esihle kakhulu, kufuneka udle ukutya okuphezulu kwiprotheyini (isantya sesantya-2-3 grams kwi-1 kg yesisindo) kunye nee- carbohydrate ezincitshisiweyo, eziphantsi kweoli (ngokukodwa egcweleyo). Isabelo seengonyama sabantu abasebenzisa umzimba sisebenzisa izondlo zentlalo, ezibandakanya amaprotheni, i-gains, i-BCAA, i-glutamine, i-creatine kunye ne-multivitamines. Ekuthengeni kwabo ngoku kungabikho ubunzima, kuba iimpahla zokwakha umzimba zihanjiswa kwi-assortment enkulu. Ukongeza, ungathenga zonke iintlobo zezixhobo zokusebenza, izambatho ezikhethekileyo kunye nezixhobo (iimfestile, amabhande, njl.).