Kupukuta - kodi kumanga thupi ndi chiyani?

Maseŵera, amagwiritsidwa ntchito m'njira zosiyanasiyana zomwe zimakulolani kuti mukwaniritse zotsatira zabwino. Anthu ofuna kuonjezera minofu yawo, mwachitsanzo, omanga thupi amagwiritsa ntchito popopera maphunziro. Zotsatira kuchokera ku maphunziro amenewa zimawoneka pafupifupi nthawi yomweyo.

Kusuta mukumanga thupi

Ngati mutembenuza mawu a Chingerezi akuti "kupopera" amatanthawuza kudzaza, kupukuta, ndi kugwiritsira ntchito kufotokoza chidwi cha mpikisano ndi womvera pamene akumva kupweteka ndi kumangiriza minofu ya minofu ndi kutuluka kwa magazi. Pofuna kudziwa zomwe zimapangika mukumanga thupi, ziyenera kunenedwa kuti ndi mfundo iyi yophunzitsira, kawirikawiri kubwereza ntchito yofanana / kuyendetsa kumagwiritsidwa ntchito.

Panthawi yophunzitsidwa, magazi ambiri amathamangira m'thupi mwa kanthawi kochepa. Zotsatira zake, minofu yodzaza ndi magazi, koma kutuluka kwachilengedwe sikukhala nako. Pali mitundu itatu ya kupopera:

1. Zothandiza . Cholinga chachikulu cha maphunziro ndi kukweza kukula kwa minofu.
2. Zodzoladzola . Amagwiritsidwa ntchito ndi othamanga pamaso pa mpikisano ndi kuwombera chithunzi kuti apange chithandizo. Kuwonjezeka kwawona ndi 15-20%.
3. Pharmacological . Izi zikutanthawuza kudya kwa masewera olimbitsa thupi ndi mankhwala.

Nchifukwa chiyani ndikufunikira kupopera?

Mukamaphunzitsidwa mofulumira, mukhoza kupeza madalitso angapo.

1. Pali kutambasula bwino kwa fascia, komwe kumapangitsa kuti kukula kwa minofu kukule.
2. Kuwombera ndi mwayi kwa nthawi yochepa kuti muwonjeze minofu yavutolo pafupifupi 3-5 masentimita, omwe ndi othandiza, mwachitsanzo, mu mpikisano.
3. Chifukwa cha kusintha kwa magazi, mlingo wa zakudya ndi mpweya umene umakula kumaselo a minofu umakula.
4. Kwa makalasi, amagwiritsa ntchito zolemera zochepa, zomwe zimachepetsa chiopsezo chovulaza ndi kutambasula.
5. Kupukuta ndi njira yabwino kwa iwo amene amafuna kulemera .

Kuwombera mukumanga thupi - ubwino ndi chiwonongeko

Choyamba, tiyeni tiwone ubwino wa mfundo imeneyi.

1. Popeza zochitikazo zimagwiritsa ntchito kulemera kochepa, mungathe kuona njira yoyenera yogwiritsira ntchito, yomwe ndi yofunika kupeza zotsatira.
2. Kuwotcha kuphunzitsa kumatulutsa mitsempha yochepa, yomwe siimaphatikizapo panthawi yogwiritsa ntchito mphamvu zowonongeka.
3. Mukhoza kuchita bwino "mitsempha" ya minofu, yomwe ndi yowopsya komanso yovuta kulemetsa. Izi zimaphatikizapo zitsamba zam'mimba ndi ng'ombe.
4. Pali kuthamanga kwa kutsekemera kwa mahomoni a anabolic hormones.

Minofu yopukuta imakhala ndi zovuta zambiri ndipo imachitika panthawi imene imagwiritsidwa ntchito kutentha mafuta. Ngati simugwiritsira ntchito mankhwala osokoneza bongo, ndiye kuti mumayambira "kudya" kwa minofu, chifukwa thupi ndi losavuta kutenga mphamvu kwa iwo, osati mafuta. Zowonongeka zikuphatikizapo kugwiritsa ntchito kulemera kochepa, chifukwa cha kupita patsogolo komwe kumakhala kovuta kwambiri. Simungathe kusankha anthu omwe ali ndi vuto la mtima.

Kodi ndi bwino bwanji kupopera?

Gwiritsani ntchito maphunziro ofulumira omwe angakhale odziwa ntchito komanso oyambitsa, chinthu chofunika kwambiri ndi kutsatira malamulo ena.

1. Kwa iwo omwe ali ndi chidwi ndi zomwe amaphunzitsidwa, munthu ayenera kudziwa kuti mfundoyi imachokera kumabwereza mobwerezabwereza za zochita zolimbitsa thupi ndi kuchepetsa kulemera, mwachitsanzo, ngati munthu angathe kupanikizira makilogalamu 100 kasanu, ndiye kuti ayenera kuchepetsa kuchuluka kwa makilogalamu 50 ndikubwereza mobwerezabwereza.
2. Musachepe kwambiri, chifukwa ndi kulemera pang'ono, kupita patsogolo sikungapezeke. Njira yabwino yothetsera vutoli ndi kuchepetsa kulemera kwa 50%.
3. Kumvetsetsa kuti kulipopera, ziyenera kunenedwa kuti kubwereza kulikonse kumachitidwa mokwanira. Ndibwino kuti tiganizire kuti chifukwa cha izi ndibwino kuti mutenge malo osungira bomba.
4. Ponena za kubwerezabwereza, nambala yokwanira yobwereza ndi nthawi 10-20.
5. Ndibwino kuti musamaimitse, ndipo kupumula pakati pa njira ziyenera kukhala zochepa.

Kuwombera maphunziro - pulogalamu ya amayi

Popaka minofu ndi magazi, mungagwiritse ntchito njira zosiyanasiyana:

1. Kusintha- kukhazikitsidwa kwa njira zopanda malire popanda kuchepa pang'ono pang'onopang'ono. Njira iliyonse iyenera kupitilira mpaka ziwoneka zowawa.
2. Chidule cha kuchepetsa - imani pamapeto pamsewu pamtunda waukulu.
3. The Super Set ndi yopambana kwambiri kupopera maphunziro, monga zida zodzazidwa ndi magazi mpaka pamtunda. Pachifukwa ichi, ntchito zosiyana zosiyana zimagwiritsidwa ntchito, pomwe fascias ya gulu limodzi kapena otsutsana nawo amayanjana nawo.
4. Kupewera - zochitika zoyamba zimagwiritsidwa ntchito muyezo wodalirika, ndipo pamene pali kumverera kwa kutopa ndi kuyaka mu minofu, muyenera kuonjezera liwiro ndi ntchito mpaka kumapeto kwa malo osungira mphamvu.
5. Kutopa koyambirira - kuyesezera kudzipatula kumalemetsa minofu kuti ikhale yolephera, ndiyeno, muyenera kupita ku zinthu zofunika.
6. Kubwereza mobwerezabwereza - minofu siigwira ntchito pamtunda wawo ndipo zochitikazo zimapangidwa theka la kukula kwake kwa ma fascia.

Kuwombera kulemera

Ngati mkazi ali ndi cholinga - kuonjezera mitsempha ya minofu, ndiye kuti aphunzitsidwe, akhoza kusankha masewero otsatirawa: squats, deadlifts , mapaipi, makina osindikizira, mitundu yosiyanasiyana ya makina osindikizira, osowa / kuwongolera ndi kukweza. Zotsatira za kupopera zimapindula mwa kugwiritsa ntchito kulemera kwina. Sankhani kuti muphunzitse machitidwe 5-6, ndikuchita 10-15 kubwereza mu njira 3-4.

Kupaka mafuta oyaka

Njira yochepetseka imatheka chifukwa cha kukula kwa maphunziro. Kupeza ngati nkhuni zimatentha, tiyenera kuzindikira kuti kupuma mobwerezabwereza kochita masewera olimbitsa thupi ndi kupuma pang'ono, kulibe ndalama zambiri. Chifukwa cha ntchito yowonjezereka ya minofu, siidzatha ndipo mafuta adzathetsedwa. Pankhani iyi, kupopera kulemera kumalimbikitsidwa kuphatikiza ndi zakudya zamasewero.

1. Sankhani maphunziro odziwika bwino: kuswana mwendo, masewera, kukweza mmimba, kupotoza ndi ena.
2. Phunziro limodzi pa gulu la minofu, sankhani masewera 3-4, omwe amachitidwa pa 3-4 seti 10-20 zobwereza.

Chakudya cha masewera cha kupopera

Mtundu umodzi wa kupopera umaphatikizapo kugwiritsa ntchito zowonjezera zowonjezera. Olemba thupi amagwiritsa ntchito izo kuti apange zotsatira. Mukhoza kutenga mankhwalawa kuti muwapse: arginine, creatine, owotcha mafuta ndi masewera oyambirira. Chakudya chofunikira komanso chofunikira kwambiri pa masewera ndi arginine, chomwe chimalimbikitsa vasodilation. Amabwezeretsanso minofu ya minofu, imathandiza kuti zakudya zizikhala bwino komanso zimachepetsa kuthamanga kwa magazi. Tengani katatu patsiku musanaphunzire 3-5 g.

Pharmacy ikukupiza kumanga thupi

Kwa othamanga mitundu yosiyanasiyana ya mankhwala ilipo, yomwe ingagwiritsidwe ntchito kuwonjezera kufalikira kwa magazi. Mwa zonse zomwe mungathe kudziwa zomwe zilipo mankhwala okhudzana ndi mankhwala osokoneza bongo.

1. Pentoxifylline . Kuwonjezera kuyendetsa kwa magazi powonjezera ziwiya. Pakatha maola 2-3 mutalandira phwando mungathe kumva kutsika kwa minofu. Tengani panthawi ya kadzutsa pa 200 mg.
2. Kusakanikirana . Kuwonjezera mphamvu zogwira ntchito ndi kuchepetsa kuwonjezereka. Amathandizira kuyang'anira chitetezo cha maselo. Tenga mlingo wa 1 kg wolemera ukhale 15-20 mg "Mildronata . "
3. Trimetazidine . Pochita zomwezo ndizofanana ndi mankhwala omwe anagwiritsidwa ntchito kale, ndipo amachititsanso kukanikizika maganizo. Tengani 40-60 mg patsiku, kugawaniza mlingo wa mankhwala awiri: m'mawa ndi maola angapo musanaphunzire.