Ekuqaleni kokuqeqeshwa kokwakhiwa kwemisipha, uzothola ukuthi izinga lokukhula kwemisipha lishesha kakhulu, futhi ngemva kwesikhathi esithile, umzimba kancane kancane uzivumelanisa nephethini yokuqeqesha, ukuthuthukiswa kwemisipha kuzoshaya isikhathi sokubhodlela.

Indlela yokudabula ibhodlela lokwakhiwa kwemisipha kuyinkinga abakhi bomzimba abaningi abazobhekana nayo. Nawa amanye amathiphu asebenzayo angakusiza ukuthi uphule ibhodlela lokwakha imisipha futhi wenze imisipha yakho iqine futhi ibe namandla.

Okokuqala, udinga ukusebenzisa ukuqeqeshwa komthwalo oqhubekayo.

I-bottleneck yemisipha, okusho ukuthi udinga ukwandisa kancane kancane isisindo nobunzima bokuqeqeshwa ukuze uhlale unselele imisipha yakho futhi ukhuthaze ukukhula kwemisipha. Ungakwenza lokhu ngokungeza isisindo esiningi, ukunciphisa izikhathi zokuphumula, noma ukwandisa inani lamasethi okuqeqesha.

Okwesibili, udinga ukugxila ekuqeqesheni umlenze.

Imilenze ingelinye lamaqembu amakhulu emisipha emzimbeni futhi inomthelela obalulekile emandleni jikelele nasekukhuleni kwemisipha. Ngokusebenzisa i-squat, ukudonsa kanzima nokunye ukuqeqeshwa kwemilenze, ungakhuthaza ukukhula kwemisipha yomlenze, uthuthukise ukuzinza namandla aqhumayo emilenzeni ephansi, ngaleyo ndlela uqhube ukukhula kwemisipha emzimbeni wonke.

Okwesithathu, ukuqeqeshwa kweqembu elikhulu nakho kuyindlela enhle yokudabula ibhodlela lokwakha imisipha.

Yini i-super group? Ukuqeqeshwa kwe-Supergroup kuwumkhuba wokuzivocavoca okubili noma ngaphezulu okuhlobene ngokulandelana, nezikhathi zokuphumula ezimfushane kakhulu phakathi kwamaqembu ukwandisa umthwalo kanye nenselele yemisipha.

Isibonelo, ungahlanganisa ama-bench press kanye nezinyoni ze-dumbbell ukuze uthole isethi enkulu, evuselela ukukhula kwemisipha yesifuba.

Okwesine, kubaluleke kakhulu ukugcina ukudla kwamaprotheni ngemva kokuqeqeshwa.

Ukukhula kwemisipha akukhona uma uzivocavoca, kodwa uma uphumula. Amaprotheni anempilo ayisakhi esibalulekile ekukhuleni kwemisipha futhi angasiza ukulungisa nokukhula kwemisipha.

Ngemuva kokuqeqeshwa, imisipha idinga ukumunca ama-amino acid ukuze alungiswe futhi ahlanganiswe. Kunconywa ukuthatha inani elifanele lamaprotheni ngemva kokuqeqeshwa, njengesifuba sezinkukhu, inhlanzi, amaqanda, njll.

Okokugcina, ukuqinisekisa isikhathi esanele sokuphumula seqembu elihlosiwe le-muscle kuyisihluthulelo sokweqa isikhathi sebhodlela sokwakhiwa kwemisipha.

Imisipha idinga isikhathi esiningi sokuphumula ukuze ilulame futhi ikhule, futhi uma ungayiniki isikhathi esanele sokuphumula, imisipha yakho ngeke ikhule futhi iqine ngokugcwele. Ngakho-ke, kunconywa ukuhlela uhlelo lokuqeqesha olunengqondo ukuze kuqinisekiswe ukuthi iqembu ngalinye lemisipha linesikhathi esanele sokuphumula.