Koetliso ea Hypertrophy vs.Thupelo ea Matla: Melemo le Boipheliso

Litaba

• Mabapi le koetliso ea boima
• Ho qala ka ntle: matla le boholo
• Koetliso ea Hypertrophy vs.
• Koetliso ea Hypertrophy: li-sets le li-reps tse ngata
• Koetliso ea matla: ho khutlela morao ka matla a maholo
• Melemo ea koetliso ea matla
• Melemo ea koetliso ea hypertrophy
• Likotsi tse amanang le ho phahamisa litšepe
• Tsa Tsau-tsau

Khetho lipakeng tsa koetliso ea hypertrophy le koetliso ea matla e amana le lipheo tsa hau tsa koetliso ea boima:

• Haeba u batla ho eketsa boholo ba mesifa ea hau, koetliso ea hypertrophy ke ea hau.
• Haeba u batla ho eketsa matla a mesifa ea hau, nahana ka koetliso ea matla.

Tsoela pele ho bala ho ithuta ka melemo le likotsi tsa e 'ngoe le e' ngoe.

Mabapi le koetliso ea boima

Koetliso ea boima ke mokhoa oa ho ikoetlisa o kenyelletsang ho tsamaisa lintho tse fanang ka khanyetso, joalo ka:

• litekanyo tsa mahala (li-barbells, dumbbells, kettlebells)
• Mechini ea boima (li-pulleys le mekotla)
• boima ba 'mele oa hau (pushups, chinups)

Lintho tsena li tsamaisoa hammoho le:

• boitlhakiso bo ikgethileng
• palo ea makhetlo a ho ikoetlisa e etsoa (reps)
• palo ea lipotoloho tse phetoang (li-sets)

Mohlala, haeba u entse li-dumbbell lunges tse 12 tse latellanang, u phomotse, ebe u etsa tse ling tse 12, u entse lihlopha tse 2 tsa makhetlo a 12 a li-dumbbell lunges.

Motsoako oa lisebelisoa, boikoetliso, ho pheta-pheta le ho beha li behiloe hammoho moetlong oa ho ikoetlisa ho sebetsana le lipheo tsa motho ea sebetsang.

Ho qala ka ntle: matla le boholo

Ha u qala ka koetliso ea boima ba 'mele, u ntse u haha ​​matla le boholo ba mesifa ka nako e le' ngoe.

Haeba u nka qeto ea ho nka koetliso ea hau ea boima ho fihlela boemong bo latelang, u tlameha ho khetha lipakeng tsa mefuta e 'meli ea koetliso. Mofuta o mong o shebana le hypertrophy, 'me mofuta o mong o shebana le ho eketsa matla.

Koetliso ea Hypertrophy vs.

Boikoetliso le lisebelisoa tse sebelisetsoang koetliso ea matla le koetliso ea hypertrophy li ts'oana hantle. Phapang e ka sehloohong lipakeng tsa tsena ke:

• Bophahamo ba koetliso. Ena ke palo ea li-set le li-reps tseo u li etsang ha u ikoetlisa.
• Matla a koetliso. Sena se bolela boima boo u bo phahamisang.
• Phomolo lipakeng tsa li-sets. Ena ke nako ea phomolo eo u e fang 'mele oa hau hore o hlaphoheloe khatellong ea' mele ea boikoetliso.

Koetliso ea Hypertrophy: li-sets le li-reps tse ngata

Bakeng sa hypertrophy, o eketsa molumo oa koetliso (li-sets le li-reps tse ngata) ha o ntse o fokotsa matla a eona hanyane. Ka tloaelo, nako ea phomolo lipakeng tsa li-hypertrophy ke metsotso e 1 ho isa ho e 3.

Koetliso ea matla: ho khutlela morao ka matla a maholo

Bakeng sa matla a mesifa, o fokotsa palo ea reps ka sete (boikoetliso ba 'mele) ha o ntse o eketsa matla (ho eketsa litekanyo tse boima). Ka tloaelo, nako ea phomolo lipakeng tsa lisete tsa matla ke metsotso e 3 ho isa ho e 5.

Melemo ea koetliso ea matla

Ho ea ka Mayo Clinic, koetliso ea matla e ka u thusa:

• nka sebaka sa mafura a 'mele ka mesifa e boima
• laola boima ba 'mele oa hau
• eketsa metabolism ea hau
• eketsa masapo a masapo (fokotsa kotsi ea lefu la masapo)
• fokotsa matšoao a maemo a sa foleng, a kang:
  • bohloko ba mokokotlo
  • botenya
  • ramatiki
  • lefu la pelo
  • lefu la tsoekere
  • ho tepella maikutlo

Melemo ea koetliso ea hypertrophy

O mong oa melemo ea koetliso ea hypertrophy ke botle haeba u nahana hore mesifa e meholo e shebahala e le ntle. Melemo e meng ea koetliso ea hypertrophy e kenyelletsa:

• matla a eketsehileng le matla
• tšebeliso e eketsehileng ea lik'halori, e ka thusang ho theola boima ba 'mele
• ho eketseha ha li-symmetry (ho qoba ho se leka-lekane ha mesifa)

Likotsi tse amanang le ho phahamisa litšepe

Le ha ho na le melemo e mengata e amanang le ho phahamisa litšepe, ho na le lintho tseo u lokelang ho nahana ka tsona:

• Ho phahamisa kapele haholo kapa haholo ho ka baka kotsi.
• Metsamao e fetang lebelo leo u tloaetseng ho tsamaea ka lona e ka baka kotsi.
• Ho tšoara moea ha u ntse u phahamisa ho ka baka keketseho e potlakileng ea khatello ea mali kapa ho baka hernia.
• Ho se phomole ho lekana lipakeng tsa boikoetliso ho ka baka tšenyo ea lisele kapa likotsi tse fetelletseng, joalo ka tendinosis le tendinitis.

Tsa Tsau-tsau

Joale, ho molemo ke hofe, hypertrophy kapa matla?

Ena ke potso eo u tla tlameha ho ikaraba eona. Hafeela u sa fetele ka ho fetelletseng ka qeto efe kapa efe, ka bobeli li fana ka melemo le likotsi tse tšoanang tsa bophelo bo botle, kahoo khetho e tla ho khetho ea hau.

Haeba u batla mesifa e meholoanyane, e meholohali, khetha koetliso ea hypertrophy: Eketsa molumo oa koetliso, fokotsa matla, 'me u khutsufatse nako ea phomolo lipakeng tsa li-sets.

Haeba u batla ho eketsa matla a mesifa, khetha koetliso ea matla: Fokotsa molumo oa boikoetliso, eketsa matla, 'me u lelefatse nako ea phomolo lipakeng tsa lisete.