Hypertrophy Kudzidziswa vs.Simba Rokudzidzisa: Pros uye Cons

Zvemukati

• Nezve kudzidziswa uremu
• Kutanga kunze: simba uye saizi
• Hypertrophy kudzidziswa vs.kudzidziswa kwesimba
• Hypertrophy kudzidziswa: mamwe maseti uye reps
• Simba kudzidziswa: mashoma reps aine hukuru hwakasimba
• Zvakanakira kudzidziswa kwesimba
• Zvakanakira kudzidziswa kwehypertrophy
• Njodzi dzakabatana nekusimudza uremu
• Tora woenda nazvo

Sarudzo iri pakati pehypertrophy kudzidziswa uye kudzidziswa kwesimba ine chekuita nezvinangwa zvako zvekudzikisira huremu:

• Kana iwe uchida kuwedzera saizi yemhasuru dzako, hypertrophy kudzidziswa ndeyako.
• Kana iwe uchida kuwedzera kusimba kwemhasuru dzako, funga kudzidziswa kwesimba.

Ramba uchiverenga kuti udzidze nezvezvakanaka nezvakaipa zveumwe neumwe.

Nezve kudzidziswa uremu

Kurera uremu chirongwa chekurovedza muviri chinosanganisira kutamisa zvinhu zvinopa kuramba, senge:

• zvirema zvemahara (mabhero, mabhero, mabhero)
• michina yekurema (pulleys uye masaga)
• uremu hwemuviri wako (pushups, chinups)

Zvinhu izvi zvinofambiswa musanganiswa we:

• chaiwo maitiro
• iyo nguva yenguva yekurovedza muviri yaitwa (reps)
• huwandu hwekutenderera kwakapedziswa (seti)

Semuenzaniso, kana iwe ukaita gumi nemaviri akateedzana dumbbell mapapu, wakazorora, uyezve ukaita mamwe gumi nemaviri, iwe wakaita maviri seti e12 reps ye dumbbell lunges.

Iko kusanganiswa kwemidziyo, kurovedza muviri, reps, uye seti kunoiswa pamwechete muchiitiko chekudzidzira kugadzirisa zvinangwa zvemunhu ari kushanda kunze.

Kutanga kunze: simba uye saizi

Paunotanga nekudzidzira uremu, uri kuvaka musimba simba uye saizi panguva imwe chete.

Kana iwe ukafunga kutora uremu hwako kudzidzira kusvika padanho rinotevera, iwe unofanirwa kusarudza pakati pemhando mbiri dzekudzidzira. Imwe mhando inotarisa pahypertrophy, uye imwe mhando inotarisa pakuwedzera simba.

Hypertrophy kudzidziswa vs.kudzidziswa kwesimba

Iwo maekisesaizi uye zvishandiso zvinoshandiswa pakusimbisa simba uye hypertrophy kudzidziswa zvakangofanana zvakafanana. Misiyano yekutanga pakati pezviviri ndeiyi:

• Kudzidzisa vhoriyamu. Iyi ndiyo nhamba yemaseti uye reps yaunoita iwe mukurovedza muviri.
• Kudzidzisa kusimba. Izvi zvinoreva uremu hwaunosimudza.
• Zorora pakati pemaseti. Iyi ndiyo nguva yekuzorora yaunopa muviri wako kuti udzore kubva kunetsekana hwepanyama hwechiitwa.

Hypertrophy kudzidziswa: mamwe maseti uye reps

Kune hypertrophy, iwe unowedzera iro rekudzidzira vhoriyamu (mamwe maseti uye reps) uku uchideredza zvishoma kusimba. Kazhinji, iyo nguva yekuzorora pakati peseti yehypertrophy ndeye 1 kusvika 3 maminetsi.

Simba kudzidziswa: mashoma reps aine hukuru hwakasimba

Kuti uve nesimba retsandanyama, iwe unoderedza huwandu hwenhanho museti (yekurovedza vhoriyamu) uku uchiwedzera kusimba (kuwedzera zvirema zvinorema). Kazhinji, iyo nguva yekuzorora pakati peeseti yesimba maminetsi matatu kusvika mashanu.

Zvakanakira kudzidziswa kwesimba

Zvinoenderana neMayo Clinic, kudzidziswa kwesimba kunogona kukubatsira:

• chinja mafuta emuviri uine mhasuru yakaonda
• gadzirisa huremu hwako
• wedzera metabolism yako
• kuwedzera mapfupa kuwanda (kuderedza osteoporosis njodzi)
• kuderedza zviratidzo zvemamiriro asingagumi, akadai se:
  • kurwadziwa shure
  • kufutisa
  • arthritis
  • chirwere chemoyo
  • chirwere cheshuga
  • kuora mwoyo

Zvakanakira kudzidziswa kwehypertrophy

Imwe yemabhenefiti e hypertrophy kudzidziswa ndeyeaesthetic kana iwe uchifunga kuti mhasuru hombe dzinotaridzika zvakanaka. Zvimwe zvakanakira kudzidziswa kwehypertrophy zvinosanganisira:

• kuwedzera simba uye simba
• kuwedzera caloric expenditure, iyo inogona kubatsira kuonda
• kuwedzera kuenzana (kunodzivirira kusaenzana kwemhasuru)

Njodzi dzakabatana nekusimudza uremu

Kunyange paine mabhenefiti mazhinji ane chekuita nekusimudza masimbi, pane zvimwe zvinhu zvekufunga nezvazvo:

• Kusimudza nekukurumidza kana zvakawandisa kunogona kukonzera kukuvara.
• Mafambiro anopfuura ako akajairika mafambiro ekufamba anogona kukonzera kukuvara.
• Kubata mweya wako uchisimudza kunogona kukonzera kukurumidza kuwedzerwa kweropa kana kukonzera hernia.
• Kusazorora zvakakwana pakati pekushanda kunogona kutungamira kukuvadzwa kwetishu kana kukuvara zvakanyanya, senge tendinosis uye tendinitis.

Tora woenda nazvo

Saka, ndechipi chiri nani, hypertrophy kana simba?

Uyu mubvunzo waunofanira kuzvipindura iwe pachako. Chero bedzi iwe usingaendi kune zvakanyanyisa nechero sarudzo, zvese zvinopa zvakafanana hutano mabhenefiti uye njodzi, saka sarudzo inouya pasi pane zvaunofarira.

Kana iwe uchida hombe, tsandanyama tsandanyama, sarudza hypertrophy kudzidziswa: Wedzera yako yekudzidzira vhoriyamu, deredza kusimba, uye kupfupisa iyo yekuzorora nguva pakati pemaseti.

Kana iwe uchida kuwedzera simba remhasuru, sarudza kudzidziswa kwesimba: Deredza iro rekushandisa vhoriyamu, wedzera kusimba, uye wedzera nguva yekuzorora pakati pemaseti.