Menene Muscle Hypertrophy, yadda yake faruwa da yadda ake yin horo

Wadatacce

• Kamar yadda yake faruwa
• Yadda ake yin horo na hauhawar jini
• Abin da za a ci don samun karfin tsoka

Hawan jini yana dacewa da ƙaruwa cikin ƙwayar tsoka wanda shine sakamakon daidaituwa tsakanin abubuwa uku: aikin motsa jiki mai ƙarfi, isasshen abinci mai gina jiki da hutawa. Za a iya samun cutar hauhawar jini ta kowa, muddin suka bi tsarin horo mai dacewa don burinsu, suna da abinci mai kyau kuma suna huta ƙungiyoyin tsoka na aƙalla awanni 24 kafin su sake fita su, saboda hauhawar jini ba ta faruwa yayin horo, amma yayin huta

Tsarin hypertrophy dole ne ya kasance tare da ƙwararren masanin ilimin motsa jiki, ban da masanin abinci mai gina jiki don abincin ya kasance daidai da horo kuma mutumin ba zai sha wahala ba, kamar su maƙarƙashiya ko canje-canje a cikin aikin wasu gabobin. Duba 10 mafi kyawun abinci don samun ƙarfin tsoka.

Kamar yadda yake faruwa

Yayin motsa jiki, tsokoki suna wahala ƙananan rauni ga zarensu kuma, bayan horo, jiki zai fara maye gurbin da kuma gyara ɓatattun ƙwayoyin tsoka da suka ɓata, suna haɓaka haɓaka girman tsoka. Hanyar "rauni" na ƙwayoyin tsoka na faruwa ne saboda damuwa na tsoka, wanda zai iya zama saboda yawan obalodi, wato, saboda aikin atisaye tare da ɗaukar nauyi wanda ya fi ƙarfin tsokoki da ake amfani da su, wanda ke haifar da tsarin daidaitawar tsoka da haifar da hauhawar jini.

Hakanan za'a iya lura da tsarin damuwa saboda ƙonewar tsoka yayin ko bayan motsa jiki. Wannan yana faruwa ne saboda kumburin ƙwayoyin tsoka saboda tarin jini, glycogen da sauran abubuwa a ciki, wanda ke motsa ƙaruwar ƙwayar tsoka. Duba wasu nasihu don samun karfin tsoka.

Yadda ake yin horo na hauhawar jini

Horarwa don hawan jini ya kamata a kafa ta ƙwararren masanin ilimin motsa jiki gwargwadon halayen mutum. Yawancin lokaci ana yin irin wannan horon sosai, aƙalla sau 3 a mako kuma a matsayin amfani da babban kaya, don haɓaka aikin hawan jini. Duba cikakken motsa jiki don samun ƙarfin tsoka.

Ba wai kawai hauhawar jini ba, amma aikin motsa jiki a gaba ɗaya yana da jerin fa'idodi, kamar haɓaka ƙwarewar jiki, rage ƙimar kitsen jiki, rigakafin cututtuka da haɓaka ƙarfin zuciya. Yana da mahimmanci cewa atisayen motsawar jini yayi aiki duka jiki, amma tare da sauran aƙalla awanni 24 domin ƙungiyar tsoka tayi aiki za'a iya dawo dasu.

Kuskure ne da ake yawan yi a cikin motsa jiki yayin da ya shafi hauhawar jini shine cewa maza suna horar da ƙananan ƙwayoyi ne kawai kuma mata ƙananan ƙafafu kawai. A cikin lokaci mai tsawo wannan na iya haifar da rashin daidaituwa ta jiki, ciwon baya kuma, a cikin yanayin maza waɗanda ba sa horar da ƙafa, hakan na iya haifar da matsalolin osteoarticular, tunda ƙafa tana da alhakin tallafawa jiki.

Tsarin hawan jini ya yi jinkiri, kuma sakamakon farko ya kamata ya bayyana bayan watanni 6. Don haka yana da muhimmanci a dage a motsa jiki da cin abinci. Dubi tsawon lokacin da za a ɗauka don samun ƙwayar tsoka.

Abin da za a ci don samun karfin tsoka

Abincin don hauhawar jini dole ne ya kasance daga masanin abinci mai gina jiki kuma ya ƙunshi shan adadin kuzari fiye da yadda aka kashe, kasancewarsa mai wadata a cikin sunadarai, yayin da suke taimaka wajan dawo da ƙwayoyin tsoka.

Hakanan yana da mahimmanci a sha kyawawan carbohydrates da kitse domin a samar da kuzari ta yadda za a gudanar da horon sosai kuma mutum yana nan har ilayau. Duba cikakken menu don samun karfin tsoka.