Ukukhula kwemizimba kunye neepatheni ezisisiseko kule nkqubo

Imisipha ibambe indima ebalulekileyo ebomini babantu - inika umqhubi wethu , ukuphefumula, ukugwinya, ukukwazi ukuthetha.

Kuyaziwa ukuba inani labo kumntu ngamnye lichongiwe ngokwezityalo, ngoko ke alitshintshi. Yintoni ukukhula kwezihlunu?

Ngaphantsi kokukhula kwezi zicubu kufuneka ziqondwe njengenyuka kwi-sarcoplasm kunye ne-hypertrophic of fibers. I-Sarcoplasma yindoda enomsoco okhoyo phakathi kweemisipha kunye nezicubu ezixhumeneyo. Iqule iimpahla ze-carbohydrates, amafutha, amino acids kunye ne-enzyme.

Iifayili zombonisi zifakwe kwiimisipha, zikhusela kwaye zizibandakanya ngokwawo amathambo. Ngexesha loqeqesho kule tyhubhu, i-microdamages zenzeka, ukuphilisa okubangela ukuba ivolumu ikhule. Yingakho singathetha ngokuqinisekileyo ukuba ukukhula kwemisipha ngama-80% kuxhomekeke ekunyuseni kwimiqulu yezicubu ezixhamlayo.

Kakade, ukuqeqeshwa kwamandla kusebenza kakhulu ukwenzela ukwandisa ubunzima bomzimba. Ngemithwalo efanelekileyo, kungekhona kuphela imida-mveliso yee-tissue ezixhulayo, ezikhokelela ekunyuseni kwayo, kodwa ivelisa ama-hormone angaphezulu.

Kufuneka kuqatshelwe ukuba iintlobo ezahlukeneyo zoqeqesho zinokwenzeka ukuba zenze utshintsho oluthile kwiifayili ezixhumeneyo. Kubalulekile kungekuphela nje ukukhetha imithwalo ephezulu yokusebenza kunye namandla, kodwa ujonge ingqalelo kwixesha loqeqesho. Ngaloo ndlela, ukubuyiselwa kweemfayili ze- muscle kuqalisa iiyure ezine emva kokuphela koqeqesho kwaye kuyaqhubeka malunga neentsuku ezimbini. Yingakho iimbopheleleko eziqhelekileyo zeqela elifanayo lezihlunu zingasebenzi.

Ukongezelela, kufuneka kuphawulwe ukuba kwinkqubo yokubuyisela efanelekileyo kakhulu kufuneka udle ngokufanelekileyo. Ukuba ukutya kwansuku zonke akuyi kuba neprotheni eyanele kunye ne-calcium, ukukhula kwemisipha kuya kuba mncinane.

Isondlo esifanelekileyo ngexesha loqeqesho libaluleke kakhulu, kuba ukwakha izicubu udinga izinto zokwakha ngendlela yeeprotheni, i- keratin kunye ne-amino acids. Ngokuqhelekileyo, ngenxa yale njongo, abagijimi basebenzisa izithako ezahlukeneyo zokukhula kwemisipha.

Ukutya kwansuku zonke, kucetyiswa ukuba ufake iprotheni eyaneleyo (malunga negramu nganye kilogram yesisindo sakho), eyona nto ebalulekileyo yelungu lezicubu. Kufuneka kukhunjulwe ukuba esinye isidlo akufanele sifake ngaphezulu kwama-30-40 amagrethi weeprotheyini, kuba ezinye zazo azigcini nje ngomzimba. Ngoko ke, umlinganiselo wemihla ngemihla yeprotheni kufuneka ihlukaniswe kwi-6 reception. Kwakhona kuyimfuneko ukuba idle i-carbohydrate eyaneleyo, kuba ukuba ayinalo, izondlo zithathwa njengomthombo wamandla, okufuneka zihambe ngokukhula. Ingqalelo kufuneka ihlawulwe kumxholo wekhalori weemveliso, kuba oku kubalulekile ukuchithwa komzimba.

Ukongezelela kwisondlo esifanelekileyo kunye noqeqesho olulungelelweyo, kufuneka kunikwe ingqalelo indlela yokuphila enempilo. Ngokuqhelekileyo, amadoda akacingi ukuba ukutshaya kuthintela ukukhula kwezihlunu, nangona kufanele ukwazi ukuba ukuvinjelwa kwegayibha kunye neziyobisi ezinxilisayo kuyinyathelo elibalulekileyo ekunyuseni ubunzima babo. Xa ukutshaya nokusetyenziswa kakubi kotywala ukufumana iziphumo ezilungileyo akunakwenzeka. Kutheni?

Xa ukutshaya kunciphisa umgangatho we testosterone, ukubuyiswa kwe-fiber muscle ngelixa kuncipha kakhulu. Ukongeza, iigarethi zenza izifo ezahlukeneyo zokuphefumula ezingavumelekanga ukuqeqeshwa kwamandla amakhulu, kunye nokwanda kwenani lentliziyo kwimvelaphi yemithwalo yegazi elincinci kakhulu kunzima kakhulu ukunikezelwa kwegazi lweethambo, kwaye oku, akunjalo, ayikho into efanelekileyo yokukhula kwabo.