Gain Muscle Mass

Steveloper

Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Thola uhlelo Lokwakha Umzimba kanye nesimiso sokujima esikhuthaza ukukhula kwemisipha ngokubukeka nomuzwa okufunayo. Kunoma ubani ofuna ukupakisha inqwaba enkulu, enye yezinto eziza kuqala kubo kuzoba ukunquma ukuthi iyiphi indlela yokuqeqesha engcono kakhulu. Hlola izivivinyo ezingcono kakhulu zabaqalayo ukwakha imisipha namandla. Nazi izinhlelo zokwakha umzimba zokupakisha kumisipha ebucayi.

Lolu hlelo lokujima lokwakha imisipha lwamadoda lwakha usayizi ngezinsuku ezingu-30
Khuphula futhi wakhe imisipha ngohlelo lwezinsuku ezingama-30 loshintsho lwabafana abancane.
Ukwazi ukuthi iyiphi indawo yomzimba wakho ofuna ukugxila kuyo kungakwazisa ukukhetha kwakho kokuzivocavoca. Imicu yemisipha yakho ivumelana nohlobo lokuzivocavoca okwenzayo, ngakho-ke kubalulekile ukuba nohlelo.
Ukuchitha usuku lwakho lonke ejimini akudingekile ukwakha imisipha. Ukuqeqeshwa kwesisindo imizuzu engama-20 kuya kwengama-30, izikhathi ezi-2 kuye kwezi-3 ngesonto kwanele ukubona imiphumela. Kufanele uzame ukukhomba wonke amaqembu akho amakhulu emisipha okungenani kabili kukho konke ukusebenza kwakho kwamasonto onke.

Njengomuntu oqala ukwakha imisipha, awudingi ukujuluka imininingwane. Udinga nje ukwenza ibhola ligingqike ngokulandela izimiso ezimbalwa ezibalulekile.
Nakuba ungase ungaboni imiphumela ngokushesha, ngisho neseshini eyodwa yokuqeqesha amandla ingasiza ekukhuthazeni ukukhula kwemisipha. Ukuba sesimweni esihle kungase kuthathe isikhathi, kodwa akubona bonke abantu abanobukhazikhazi bokulinda imiphumela yokujima kwabo ukuze bazuze. Abanye abantu bafuna ukubona izinzuzo ezisheshayo kumisipha yabo ukuze bahambele imicimbi ethile noma bavele bavune izinzuzo zedethi yangaphambili. I-Hypertrophy iyindlela engcono kakhulu yokwandisa imisipha ye-muscle, okusho ukusebenzisa ukuzikhandla ngokomzimba ukufeza leyo miphumela. Esikhathini esiningi, abathengi basebenzisa i-weightlifting ukuze bafinyelele lowo mgomo, okubasiza ukuba bathuthukise imisipha yabo ngesivinini esisheshayo.

I-ectomorph Workout wuhlelo lokuqeqesha oluklanyelwe ukwakha inqwaba yabantu abanesikhumba esiqinile. Uhlobo lomzimba we-ectomorph luvame ukuchazwa njengokuthi unesifuba esiyisicaba, amahlombe amancane, nokhalo oluncane. Laba bantu bavame ukuchazwa njengabazacile noma abancane futhi banenkinga yokukhuluphala, mhlawumbe ngenxa yemetabolism esheshayo kunesilinganiso esijwayelekile (okungukuthi “bazuza kanzima”).

Ukwakha imisipha kunzima, kodwa kuba nzima nakakhulu uma uyi-ectomorph. Funda ukuthi ungathola kanjani okuhle kakhulu kuzakhi zofuzo zensizwa yakho ngomhlahlandlela wethu wokuqeqeshwa kwe-ectomorph.
Ukwakha imisipha nokuzuza isisindo ngokuyinhloko kuwumsebenzi wezinto ezintathu: uhlelo lwakho lokuqeqesha, ukudla, kanye nokululama.

Igayidi Yensizwa Egcwele Skinny Yokuqoqa Ngokushesha
Engeza ububanzi emzimbeni wakho ongaphezulu ngenkathi ususa amafutha phakathi kwakho ukuze wakhe umzimba omkhulu, onamandla futhi othambile.
Kwenziwe ngendlela engalungile, ukuzama ukunqwabelanisa kushiya umfana engenamsipha ongeziwe ukuze abonise imizamo yakhe. Ngakho-ke uma ubheka ukuzuza isisindo - imisipha ne-heft - kufanele ube namasu. Uhlelo luklanyelwe ukukusiza wengeze isisindo kuwo wonke amaqembu amakhulu emisipha yomzimba ophezulu, kuyilapho futhi likhuthaza ukulahlekelwa kwamafutha ukuze ube namandla, ube mkhulu futhi ube mnene ngesikhathi esisodwa.