Amahugurwa ya Hypertrophy hamwe namahugurwa yimbaraga

Tuzibanda ku byiza n'ibibi byo guhugura imbaraga n'amahugurwa yo kubaka umubiri.Niba gukora imyitozo yibinure cyangwa imyitozo yimbaraga.Muri iki gihe, urashobora kunguka imitsi myinshi.Noneho shimishwa niyi ngingo.

Amahugurwa ya Hypertrophy hamwe namahugurwa yimbaraga: ibyiza nibibi

Guhitamo hagati yimyitozo yuburemere namahugurwa yimbaraga bijyanye nintego zawe:

Niba ushaka kubaka imitsi, imyitozo yibinure irakubereye.

Niba ushaka kongera imbaraga z'imitsi, tekereza imyitozo yimbaraga.

Soma kugirango wige ibyiza n'ibibi bya buri buryo.

imyitozo yimbaraga

Kuzamura ibiro ni uburyo bw'imyitozo ikubiyemo ibintu byimuka bifite imbaraga zikomeye, nka:

Ikirangantego cy'ubuntu (ibiragi, ibiragi, Kettlebell)

Imashini ipima (pulley na stacking)

Uburemere bwawe (handles, dumbbells)

Guhuza no kwimura ibi bintu:

Imyitozo yihariye

Umubare w'imyitozo (umubare w'isubiramo)

Umubare w'inzinguzingo zuzuye (Itsinda)

Kurugero, niba ukoze ibihaha 12 bya dumbbell bikurikiranye, uzaruhuka, hanyuma ukore inshuro 12.Ukora ibice 2 bya 12 dumbbell ibihaha.Guhuza ibikoresho, imyitozo, gusubiramo hamwe nuruhererekane bihujwe nimyitozo kugirango ugere ku ntego zabatoza.

Gutangira: imbaraga nubunini

Iyo utangiye gukomera, uba wubaka imbaraga zimitsi nubunini icyarimwe.

Niba uhisemo gufata imyitozo yingufu kurwego rukurikira, ugomba guhitamo hagati yubwoko bubiri bwamahugurwa.Umwe yibanze kuri hypertrophyi undi ku mbaraga.

Amahugurwa ya Hypertrophy hamwe namahugurwa yimbaraga

Ni irihe tandukaniro nyamukuru riri hagati yubwoko bwa manda?

Imyitozo nibikoresho bikoreshwa mumahugurwa yimbaraga hamwe namahugurwa ya hypertrophy ni bimwe.Itandukaniro nyamukuru hagati yibi ni:

Ingano y'amahugurwa.Numubare wimikorere no gusubiramo witoza.

Imbaraga zamahugurwa.Ibi bireba uburemere uteruye.

Kuruhuka hagati yaya matsinda yombi.Iki nicyo gihe cyawe cyo kuruhuka no gukira imyitozo yumubiri.

Amahugurwa yibinure: urukurikirane rwinshi no gusubiramo

Muri hypertrophique, ongera umubare wamahugurwa (urukurikirane rwinshi no gusubiramo) mugihe ugabanya ubukana buke.Igihe cyo kuruhuka hagati yimbuto nini ni iminota 1 kugeza kuri 3.

Imbaraga zamahugurwa: gusubiramo bike nimbaraga nyinshi

Ku mbaraga z'imitsi, urashobora kugabanya umubare wogusubiramo (ingano yimyitozo ngororamubiri) no kongera ubukana (uburemere buremereye).Igihe cyo kuruhuka hagati yimyitozo yimbaraga mubisanzwe ni iminota 3 kugeza kuri 5.

Ninde rero uruta, hypertrophy cyangwa imbaraga?

Iki nikibazo ugomba kwisubiza wenyine.Keretse niba urenze urugero mubyemezo byose, bizazana inyungu zubuzima hamwe ningaruka, bityo guhitamo biterwa nibyo ukunda.

Ku mitsi minini kandi ikomeye, hitamo ubwoko bwa siporo ya hypertrophyie: kongera umubare wimyitozo ngororamubiri, kugabanya ubukana, no kugabanya igihe cyo kuruhuka hagati yaya matsinda yombi.

Kugirango wongere imbaraga imitsi, hitamo imyitozo yimbaraga: gabanya ingano yimyitozo ngororamubiri, ongera ubukana, kandi wongere igihe gisigaye hagati yaya matsinda yombi.