Ukuhlamba - yintoni ekwakheni umzimba kunye nantoni na?

Kwizemidlalo, kusetyenziswa iindlela ezahlukeneyo ezikuvumela ukuba uphumelele kwiziphumo ezingcono kwisikhokelo esikhethiweyo. Abantu abafuna ukwandisa umthamo wabo we-muscle, umzekelo, abakhi bomzimba basebenzise ekuqhumeni kwabo ukuqeqeshwa. Iziphumo ezivela kulolu qeqesho zibonakala ngokukhawuleza.

Ukupompa ekwakheni umzimba

Ukuba uguqulela igama lesiNgesi elithi "ukupompa" kuthetha ukuzalisa, ukupompoza, kwaye uyisebenzise ukuchaza umdlalo okhethekileyo kunye nokuzimela xa eziva ukugqabhuka kunye nokuqiniswa kwezicubu ze-muscle kunye nokuhamba kwegazi. Ukufumanisa ukuba kukuphi ukupompa kwakha umzimba, ku funeka kuthiwa ngalo mgaqo woqeqesho, ukuphindaphinda rhoqo ukuqhuba / ukunyakaza okufanayo.

Ngethuba loqeqesho, igazi elininzi ligeleza kwiifomesi ngexesha elifutshane. Ngenxa yoko, izihlunu zizaliswe ngokugqithiseleyo ngegazi, kodwa ukuphuma kwezemvelo akunalo ixesha lokuba kwenzeke. Kukho iintlobo ezintathu zokupompa:

1. Ukuvelisa . Injongo ephambili yoqeqesho kukukhuthaza ukukhula kwamascle.
2. Cosmetic . Isetyenziswe ngabadlali ngaphambi kokhuphiswano kunye nefotshane yefoto ukwenzela ukuba inkululeko icacise ngakumbi. Ukunyuka okubonakalayo ku-15-20%.
3. Pharmacological . Kuthetha ukuthathwa kweemfuno ezizodwa zemidlalo kunye namayeza.

Kutheni ndifuna ukupompa?

Ngexesha loqeqesho ngokukhawuleza kwangoko, unokufumana iinzuzo ezininzi.

1. Kukhona ulula oluhle lwe-fascia, oluququzelela inkqubo yokukhula kobunzima bomzimba.
2. Ukupompa kuyithuba elifutshane lokwandisa umthamo we-muscle malunga no-3-5 cm, o luncedo, umzekelo, kwimincintiswano.
3. Ngombulelo ekuphuculeni kwegazi, izinga lezondlo kunye ne-oxygen ekhula kwiiseli ze-muscle nazo zikhula.
4. Kwiiklasi, izilwanyana ezincinci zisetyenzisiweyo, okunciphisa umngcipheko wokulimala nokulula.
5. Ukupompa kuyindlela ephumelelayo kulabo abafuna ukunciphisa umzimba .

Ukupompa ekwakheni umzimba - inzuzo kunye neengxaki

Okokuqala, makhe sijonge iingenelo zalo mgaqo wokuqeqesha.

1. Ekubeni i-exercises isebenzisa ubunzima obuncinane, ungayigcina inkqubo echanekileyo yokuphunyezwa, ebalulekileyo ekufumaneni iziphumo.
2. Ukuqeqesha ukuqhuma ulawulo lwezinto ezincinci, ezingabandakanyeki ngexesha lokusebenza kwamandla aqhelekileyo.
3. Unokwenza ngokuphumelelayo usebenze "enenkani" yeemfibisi zomzimba, ezinzima kwaye zinzima ukuzisa ukhathala. Ezi ziquka iimbasa kunye namathole.
4. Kukho ukukhawuleza kwe-secretion yam hormone yamadoda.

Imisipha yokuhlamba ayinako ukuphazamiseka kwamanzi kwaye iyenzeka ngethuba xa isetyenziselwa ukutshisa iifom. Ukuba awusebenzisi i-pharmacology, ke uqala ukusebenza "ukutya ngaphandle" kweemisipha, kuba umzimba ulula ukuthatha amandla kubo, kunokuba kunamafutha. Iingxaki ziquka inyaniso yokusebenzisa ubunzima obuncinane, ngenxa yenkqubela phambili eya kuba nzima. Awukwazi ukukhetha abantu abaneengxaki kwi-cardiovascular system.

Ukuchaneka njani ukupompa?

Sebenzisa ukuqeqeshwa ngokukhawuleza kunokuba ngabaqeqeshi nabaqalayo, into ephambili kukulandela imithetho ethile.

1. Kwabo banomdla wokuba uqeqesho olunjani, umntu makabe esazi ukuba umgaqo-siseko usekelwe ekuphindaphinda ngokuphindaphindiweyo kokuzivocavoca ngesisindo esincitshisiweyo, umzekelo, ukuba umntu unako ukufakela iikhilo ezili-5 ngamaxesha amahlanu, ngoko kufuneka anciphise inani eliyi-50 kg kwaye enze ukuphindaphinda kwama-20.
2. Musa ukunciphisa ubunzima, kuba ngobunzima obuncinane, inkqubela ayiyi kufezwa. Isisombululo esihle kakhulu kukunciphisa ubunzima ngama-50% ophezulu.
3. Ukuqonda ukuba ukumpompa, kufuneka kuthiwe ukuba yonke iminyathelo kufuneka iqhutywe nge-amplitude epheleleyo. Kuyafaneleka ukuba sicinge ukuba ngenxa yoko kuyacetyiswa ukuba ufake indawo yebhayibhi kunye neendumbulu.
4. Ngokuphindaphindiweyo, inani eliphindaphindiweyo lokuphindaphinda liphindwe ngama-10-20.
5. Kunconywa ukuba wenze ngaphandle kokuyeka, kwaye ukuphumla phakathi kweendlela kufuneka kube mncinane.

Uqeqesho lokuhlamba - inkqubo yeyabasetyhini

Ukupompa izihlunu ngegazi, unokusebenzisa iindlela ezahlukeneyo:

1. Ukusekelwa kwetyala - ukuphunyezwa kweendlela ngaphandle kokuyeka ukunciphisa ubuncinane besisindo. Inkqubo nganye kufuneka iqhubeke ivele ibuhlungu.
2. Ukunciphisa intlanzi - yeka ekugqibeleni kwendlela yokuhamba kwindawo ephezulu.
3. I-Super Set isicwangciso sokuqeqesha ngokugqibeleleyo, njengoko izicubu zizaliswa ngegazi ukuya phezulu. Kule meko, kusetshenziselwa ukusetyenziswa kwezimbini ezahlukeneyo, ngethuba apho i-fascias yeqela elinye okanye abaphikisanayo abasondeleyo bathatha inxaxheba.
4. Ukukopela - uqeqesho lokuqala luqhutyelwa kwimodi efanelekileyo, kwaye xa kukho ukuziva ukukhathala nokutshisa kwiimisipha, kufuneka ukwandise isantya kwaye usebenze de kube sekupheleni kwendawo yokugcina imikhosi.
5. Ukukhathala kwangaphambili - ukuxilonga ukuzibandakanya ukunyusa izihlunu ukusilela, kwaye ke, kufuneka uhambe kwizinto ezisisiseko.
6. Ukuphindaphinda ngokuphindaphindiweyo - iimisipha azisebenzi kumgangatho wazo kwaye izivivinyo zenziwa isigxina se-amplitude ye-fascia.

Ukupompa ukufumana ubunzima

Ukuba ibhinqa inomgomo - ukwandisa umthamo we-muscle, ngoko uqeqesho lwakhe, unokukhetha oku kulandelayo: izikwere, ukufa , imiphunga, inkcenkcesha yeenyawo, iintlobo ezahlukeneyo zokushicilela, ukukhupha / ukuphakamisa. Umphumo wokupompa ufezekiswa ngokusetyenziswa kwesisindo esingaphezulu. Khetha ukuqeqesha ama-5-6, ukuqhuba ukuphindaphinda kwe-10-15 kwiindlela ezi-3-4.

Ukuhlamba ioli evuthayo

Inkqubo yokulahlekelwa isisindo inokwenzeka ngenxa yokuphakama okukhulu koqeqesho. Ukufumanisa ukuba i-fat fat pushes, kubalulekile ukuba uqaphele ukuba ngokuphindaphinda ixesha lokuzilolonga nokuphumla okuncinci, kukho inkcitho ephezulu yamandla. Ndiyabulela umsebenzi owandisiweyo weemisipha, abayi kudiliza kwaye ubukhulu benqatha buya kudliwa. Kule meko, ukupompoza ukulahleka kwesisindo kucetyiswa ukudibanisa kunye nezemidlalo zondlo.

1. Khetha ukuqeqeshwa okuziwayo: ukuzala umlenze, izikwere, ukuphakamisa i-pelvic, ukuphikisa kunye nabanye.
2. Ngomsebenzi omnye kwiqela le-muscle, khetha uqeqesho lwe-3-4, olwenziwe kwiiseti ze-3-4 eziphindaphindiweyo ze-10-20.

Ezemidlalo ukutya okunomsoco wokupompa

Olunye uhlobo lokupompa lubandakanya ukusetyenziswa kwezixhobo ezizodwa. Abakhi bomzimba bawasebenzisa ukuphucula iziphumo. Unokuthatha loo machiza ukupompa: i-arginine, i-creatine, ama- burners kunye namaziko okuqeqesha ngaphambili. Isondlo esona sikhulu kunye nesona sinomdla kakhulu sisisigxina se-arginine, esikhuthaza i-vasodilation. Ubuye ubuyekeze izicubu zomzimba, kuphucula ukutya kunye nokunciphisa uxinzelelo lwegazi. Thatha kathathu ngosuku ngaphambi koqeqesho lwe-3-5 g.

I-Pharmacy ukupompoza ekwakheni umzimba

Kubadlali beentlobo ezahlukeneyo zeemveliso ziyafumaneka, ezingasetyenziselwa ukwandisa ukujikeleza kwegazi. Phakathi kwazo zonke unako ukufumanisa iimveliso zeekhompiki ezikhoyo zokupompa:

1. Pentoxifylline . Ukuphucula ukujikeleza kwegazi ngokukhulisa izitya. Kakade emva kweeyure ezingama-2-3 emva kokumkela unokuziva u-elasticity of muscles. Thatha ngexesha lesidlo sasekuseni ngo-200 mg.
2. I-Mildronate . Ukwandisa amandla okusebenza kunye nokunciphisa ukwanda komsebenzi. Unceda ukulawula i-immunity cell. Thatha kwisantya se-1 kg yesisindo kufuneka sibe ngu-15-20 mg "iMildronata . "
3. Trimetazidine . Ngezenzo zalo kufana nesilwanyana esidlulileyo, kwaye kwandisa ukuxhatshazwa kwengqondo. Thatha i-40-60 mg ngosuku, ukwahlula umthamo ube ngama-2 amanani: ekuseni kunye neeyure ezimbalwa ngaphambi koqeqesho.