Imisipha ikhula kanjani futhi sikhulisa kanjani ubukhulu bayo?

Imisipha ikhula kanjani futhi sikhulisa kanjani ubukhulu bayo?

Kunezindlela ezimbalwa zokwandisa imisipha emzimbeni wakho, umqeqeshi wamandla ochwepheshe kanye nomqeqeshi womuntu siqu u-Rogan Allport utshele i-Live Science.

Wanezela ukuthi kunezinhlobo ezintathu zezimfanelo zamandla abantu abangaziqeqesha, bephawula ukuthi "kukhona amandla amakhulu, amandla amakhulu ongayiphakamisa, okudingeka uqeqeshe kusukela kokuphindaphinda okukodwa kuya kwezinhlanu nxazonke."

inani lokuphindaphinda

Futhi, “kune-hypertrophy eyenzeka lapho uzama ngenkuthalo ukukhula kwezicubu nokuthuthukiswa kwezicubu. Ukuze wenze lokhu, kufanele uqeqeshe ebangeni lokuphindaphinda okungu-6-12. Futhi nokukhuthazela kwemisipha, okuyizinto eziphindaphindayo eziyi-12 kuye kwezingama-20. ”

Imisipha ingakhiwa kuwo wonke amabanga ahlukene, kodwa ukuze uthole ukuqeqeshwa okuphelele ungadlala inhlanganisela yakho yomithathu, ezinye izivivinyo ezinezimpinda eziyisithupha kuya kweziyisishiyagalombili, 10-12, noma 12-20.

Iyini indima yokudla?

Ngokuhambisanayo, ukudla kudlala indima ebalulekile futhi ebalulekile lapho uthola imisipha, ngokusho kochwepheshe.

Umzimba wakho udinga ibhalansi yamaprotheni, amafutha, kanye nama-carbohydrate ukuze usebenze ngokuphumelelayo, kodwa ukuze uthole imisipha ngemva kokuqeqeshwa, umzimba wakho udinga amaprotheni, iqembu lama-amino acid abalulekile asebenza njengezingqimba zokwakha imisipha.

imithombo yamaprotheni

Imithombo yamaprotheni okudla ihlanganisa nemikhiqizo yezilwane efana nenyama engenamafutha, inhlanzi, amaqanda nemikhiqizo yobisi.

Noma yiluphi uhlobo lwenyama lunganikeza amaprotheni, kodwa inyama engcono kakhulu engagayelwanga iyohlale ingcono kuwe kunokudla okugayiwe njengenkukhu ethosiwe noma amabhega, avame ukulayishwa ngosawoti, amafutha agcwele kanye nezinye izinto ezihlobene nokukhuluphala kanye nesifo sikashukela.

Nokho, akudingekile ukuba ube umuntu odla inyama ukuze uthole amaprotheni: Ubhontshisi, uphizi, amantongomane, imbewu, i-oats nemikhiqizo yesoya, njenge-tofu, inganikeza lawa ma-amino acid abalulekile, kanye nempushana yamaprotheni engcono kakhulu evela ezithasiselweni.