Embhalweni omusha, sizothinta udaba olubaluleke kakhulu lwezemidlalo yanamuhla, okungukuthi: kungenzeka yini ukukhuluphala futhi wome ngasikhathi sinye? Imibono yodokotela be-endocrinologists, izazi zokudla, nabaqeqeshi iyahluka kulokhu. Kukhona zombili izibonelo eziphumelelayo zokomisa ngasikhathi sinye nokuthola ubukhulu bemisipha, nezingaphumelelanga. Ake sijule ngokujula kancane ukuze siqonde lesi sihloko ngemininingwane eminingi ngangokunokwenzeka.
Impendulo yombuzo
Ngaphambi kokufunda yonke imininingwane elandelayo, sizonikeza impendulo ngokushesha: ukuzuza ngasikhathi sinye kwemisipha kanye nokomisa ngokuyisisekelo akunakwenzeka ngesizathu esisodwa esilula sokuthi ziyizinqubo eziphambene.
Ukuthola isisindo semisipha kukhuphuka ngemuva kwe-anabolic, okuvuselela ukuvuseleleka okukhulu emzimbeni. Ngenkathi ukomisa, ikakhulukazi ingxenye ebhekene nokushiswa kwamafutha, kuyinqubo yokwenza izinto ibe ngcono, ezimweni eziningi kuyaphoqeleka kubagijimi.
KODWA lokhu akusho nakancane ukuthi lezi zinqubo azikwazi ukuhlanganiswa. Kuwo wonke lawa ma-tweaks, kukhona igama elifana ne-macro kanye ne-microperiodization.
I-Macroperiodization kanye ne-microperiodization
Konke kuncike ekwakhiweni kwezakhiwo zokudla okunempilo nokuqeqesha. Umjikelezo ojwayelekile ufaka phakathi isikhathi se-macro. Uyini umongo wayo? Ilula kakhulu - isinyathelo esisodwa phambili, isinyathelo esisodwa emuva. Bese izinyathelo ezimbili phambili - isinyathelo esisodwa emuva. Okokuqala, sonke sithola ubukhulu bemisipha, ngokufana kukhona iqoqo lezitolo ze-glycogen futhi, maye, amafutha omzimba.
Ngokuqeqeshwa okufanele nokuhlelwa kokudla, ukuqashwa kuhamba kanjena:
- 200-300 g yemisipha. Isethi incike ezingeni le-metabolism kanye nezinga le-testosterone testosterone - isikhuthazi esiqondile semisipha yamaprotheni synthesis.
- 500-1000 g we-glycogen. Konke lapha kukhawulwe ngosayizi wedepho ye-glycogen. Ngakho-ke, abagijimi abanolwazi bangathola ama-3 kg we-glycogen ngomjikelezo ngamunye.
- 1-3 amalitha amanzi. Njengoba amanzi kungukuhamba okuyinhloko kwazo zonke izinhlobo zezinto emzimbeni wethu, ama-3 amalitha amanzi ngomjikelezo ngamunye kuyinto ejwayelekile ehleliwe.
- 1-2 kg yezicubu ze-adipose.
Ubuningi bemisipha bulinganiselwa ku-10% wesethi ephelele, noma nangaphansi. Ngaphezu kwalokho, ngemuva kwemijikelezo eminingana yokuqina namandla, isikhathi sokomisa siqala kubasubathi.
Ngesikhathi sokomisa (ikakhulukazi ukomisa ngamandla), ukusetshenziswa okulandelayo kuyenzeka:
- 50-70 g yemisipha.
- 100-300 g we-glycogen.
- 2-4 amalitha amanzi.
- 2-5 kg wezicubu ze-adipose.
Qaphela: izimo ezibizwa ngokuthi i-vacuum zibhekwa ngenhla - i.e. ngokunamathela okuhle emithini yansuku zonke, ukudla okufanele nokuqeqeshwa okuhlose ukushisa amafutha okubhekiswe kuwo.
Ngemuva kokuthatha izinyathelo ezimbalwa ukuya phambili, umgijimi uthatha isinyathelo sokubuyela emuva. Ekwakheni umzimba okudala, i-periodization ikuvumela ukuthi ugcine inani eliphakeme lemisipha, ngenkathi ulahlekelwa ngamafutha omzimba amaningi ngangokunokwenzeka. Ngokwesilinganiso, ukusebenzisa uhlelo lwakudala - izinyanga eziyisi-9 zokuzuza okukhulu uma kuqhathaniswa nezinyanga ezintathu zokomisa - umsubathi uthola ukwanda okwenyuka okufika ku-3 kg wesisindo semisipha yenetha, kuze kufike ku-20 kg we-glycogen (konke kuncike kuphela kuzimpawu zomzimba nesikhathi).
Imvamisa, amafutha omzimba aba ngaphansi kunakuqala kokuzivocavoca okukhulu.
Ngesikhathi esinjalo, ukusethwa ngasikhathi sinye kwesisindo semisipha nokomisa kungenzeka kuphela ngaphakathi kokuzivocavoca, lapho umzimba ulahlekelwa ngamandla uketshezi oluningi, futhi izinqubo zokubuyisa okuhle ziyaqhubeka nokukhuthaza ukukhula kwezicubu zamaprotheni. Kodwa-ke, sekukonke, inzuzo izobe ingabalulekile noma ngabe le nqubo inyuswe ngenyanga engu-1.
Isiphetho: noma yimuphi umgijimi odala ongasebenzisi i-anabolic steroids uzothi awukwazi ukoma futhi uthole ubukhulu bemisipha ngasikhathi sinye.
Manje ake siqhubekele ekwenzeni i-microperiodization. Le ndlela isetshenziswa abasubathi abenza ubuciko bokulwa. Ngemuva kwakho konke, badinga ukukhulisa njalo izinkomba zabo zamandla wejubane, kepha ngasikhathi sinye balondoloze isisindo esifanayo unyaka wonke.
Imigomo yokusebenzisa i-microperiodization icishe ifane neye-macroperiodisation - kuphela isikhathi esiguqukayo:
- Kwaphela amasonto ama-3, uzuza ngokuqinile imisipha kanye nezitolo ze-glycogen, uzama ukwakha izinqubo ze-metabolic ngendlela yokuthi, ngokuhlangene, ukwanda kwamafutha omzimba kuncane.
- Bese kuthi ngeviki lesi-4, uqale ukuqala okubukhali ngokushintshana kwe-carbohydrate noma okunye ukudla okudliwayo (periodisation). Njengokuba usemkhawulweni wawo, uchitha inani elikhulu lamafutha omzimba.
- Ekuphumeni kokuphela kwenyanga, uthola ukongiwa kwesisindo samafutha ezingeni elifanayo (ukwanda okuncane noma ukulahleka kuzoba yiphutha lezibalo), okunxeshezelwa ngesethi yemisipha emile.
Ngabe lo mphumela uzobonakala esikhathini esifushane? Cha! Ngabe kuzobonakala ngokuhamba kwesikhathi? Yebo!
Ukuthi lokhu kufanele kuthathwe njengokumiswa ngasikhathi sinye nokuzuza kwemisipha omunye umbuzo. Uma sicubungula isikhathi ngasinye ngokwehlukana, lapho-ke asikwazi ukukhuluma ngezinqubo zangesikhathi esisodwa. Kepha uma ibhekwa ngokwama-macroperiodisation, impendulo isobala ... ulahlekelwe ngamafutha omzimba futhi wazuza ubukhulu bemisipha.
Izinqubo zamakhemikhali
Manje ake sikhulume ngokulinganisa i-microperiodization. I-metabolism yethu yakhiwe ngokuya ngomgomo wezisindo futhi ilwela ukulinganisela. Noma yimuphi umthelela kukho, noma ngabe kuguqula uhlelo lokudla noma loqeqesho, kungukucindezeleka komzimba wethu ophikisayo.
Lapho sithonya umzimba, silwela ukuphikisana nezinto zangaphandle kuzisindo zangaphakathi. Ngakho-ke sisheshisa kancane kancane imetabolism. Ngaso sonke isikhathi, ngokwanda, sibangela izimiso zokululama okukhulu futhi sandise idepho ye-glycogen ngasikhathi sinye. Konke lokhu kuholela ekwandeni okuqhubekayo kwezinkomba zamandla. Ngemuva kokulungisa izikali, empeleni asihlangani nesisindo somzimba. Lokhu kwenza ukukhula kusheshe ngendlela emangalisayo.
Lokhu kubonakala ikakhulukazi ngonyaka wokuqala wokuqeqeshwa, lapho umuntu ngemuva kwenyanga yesibili yokuqeqeshwa eqala ukwanda okukhulu kuzo zonke izinkomba.
Kwenzeka okufanayo ngesikhathi sokomiswa - okokuqala umzimba wethu uyamelana futhi ufuna ukwethula izinqubo zokwenza kahle, kepha isikhathi ngasinye, ngokunqotshwa iqhinga, kusha izitolo zamafutha ne-glycogen ngokushesha nangokushesha.
Umzimba awunaso isikhathi sokujwayela ijubane lamanje lokuvivinya umzimba nokudla. Eqinisweni, akazi ukuthi kuzokwenzekani ngokulandelayo - ukululama okuhle kakhulu noma ukukhathala komzimba ngokweqile. Ngakho-ke, ku-microperiodization - ngemuva kwezinyanga ezingu-2-3, inqubekela phambili iyeka ngokuphelele. Umzimba ujwayela uhlobo lwengcindezi kanye ne-periodization uqobo, ubuka ibhalansi efanayo. Ngenxa yalokho, izinga lokukhula lincipha.
Cabanga ngezinombolo eziboniswe ekuqaleni
Usebenzisa uhlelo lwakudala: Izinyanga eziyi-9 zokuzuza okukhulu kuqhathaniswa nezinyanga ezintathu zokomiswa, umgijimi uzuza ukwanda okuqoqayo okungafika ku-3 kg wesisindo semisipha kuze kufike ku-20 kg we-glycogen.
Endabeni yokwenza i-microperiodisation, umgijimi, noma ebuka ngokufanele zonke izisekelo kuzinqubo zokudla nezokuqeqesha, uzothola ubuningi bamakhilogremu wesisindo semisipha no-5-6 kg we-glycogen. Yebo, kuzoba masisha owomile ngokushesha, ongadingi ukomiswa okwengeziwe, kepha:
- Ubunzima obuncike kakhulu kuthonywa ukudla. Uma kwephulwa umbuso, kulula ukukhipha yonke imiphumela ngenyanga. Ngasikhathi sinye, phambi kwezinqolobane ezinkulu ze-glycogen kanye ne-metabolism esheshayo efanele, ukulahleka uma kwenzeka kwephulwa kuzoba yimvuthu ezithile.
- Inzuzo eqoqayo iphansi kakhulu.
- I-Microperiodization inzima kakhulu ukuyithobela kune-macroperiodization.
- Ukuma okuphelele kokukhula kungenzeka kuzo zonke izinhlobo zezinkomba, okubandakanya ukujwayela. Lesi yisithiyo esinamandla ngokwengqondo. Noma yiliphi ithafa liyingcindezi enamandla yomsubathi futhi imholela ekucabangeni ngokumisa amakilasi.
Futhi okubaluleke kakhulu, ukuhamba womile ngaso sonke isikhathi kuyingozi empilweni. Kunezibonelo eziningi lapho abasubathi abaphilile nabomile bavele bafa ngenxa yokwehliswa kwazo zonke izinqubo emzimbeni.
Manje, uma ungakashintshi umqondo wakho, sizobheka ukuthi ungasikhulisa kanjani isisindo ngempumelelo futhi somile ngasikhathi sinye njengengxenye ye-microperiodization.
Ukuhlelwa kokudla
Cabanga ngohlelo lwe-microperiodization yakudala yokuthola kanyekanye nokushisa amafutha:
Isigaba | Isikhathi sesigaba | Uhlelo lokudla |
Ukuqoqwa kweMisa | Amaviki amathathu | Ukusheshisa okumaphakathi kwemetabolism - ukudla okungu-4 ngosuku. Ukubalwa kokunyuka kokuqukethwe kwekhalori - akukho ngaphezu kwe-10% okweqile. Inani lamaprotheni ngekhilogremu ngayinye yesisindo selingama-2 g. Kakhulu ama-carbohydrate ahamba kancane. |
Ukugcina | 1 Isonto | Ukunciphisa ijubane lomzimba - ukudla okungu-2 ngosuku. Ukwanda kokuqukethwe kwekhalori kungu-1-3% okweqile. Inani lamaprotheni lingu-0.5 g ngekhilogremu ngalinye lomzimba. |
Ukomisa | Izinsuku ezingama-5-7 | Ukusheshisa okuphakathi komzimba - ukudla okungu-6 ngosuku. Ukubalwa kokunyuka kokuqukethwe kwekhalori - kungabi ngaphezu kwama-20% okusilele. Inani lamaprotheni ngekhilogremu ngayinye yesisindo selingaba ngama-4 g. Ukuzikhethela esikhathini kumjikelezo wamasonto onke kungenzeka ngokuya ngomgomo wokushintshaniswa kwe-carbohydrate. |
Ukuqoqwa kweMisa | Amaviki amathathu | Ukusheshisa okumaphakathi kwemetabolism - ukudla okungu-4 ngosuku. Inani lamaprotheni ngekhilogremu ngayinye yesisindo selilicishe libe yi-2 g. Ukufakwa ngaphakathi kwesikhathi kumjikelezo wamasonto onke kungenzeka ngokuya ngomgomo wokushintshaniswa kwe-carbohydrate. |
Ukuqoqwa kweMisa | Amaviki ama-2 | Ukusheshisa okumaphakathi kwemetabolism - ukudla okungu-4 ngosuku. Ikakhulukazi ama-carbohydrate ahamba kancane. |
Ukugcina | 2 iviki | Ukunciphisa ijubane lomzimba - ukudla okungu-2 ngosuku. Inani lamaprotheni lingu-0.5 g ngekhilogremu ngayinye yesisindo somzimba. |
Ukomisa | Izinsuku eziyi-7-10 | Ukusheshisa okuphakathi komzimba - ukudla okungu-6 ngosuku. Ikakhulukazi ama-carbohydrate ahamba kancane. |
Umjikelezo wenzelwe i-ectomorph enesisindo esingu-70 kg ngamafutha omzimba afinyelela ku-16%. Akukhathaleli izici zomuntu ngamunye zokuqeqeshwa, ukondleka, isilinganiso sokuqala semethamo, amazinga we-testosterone, njll. Ngesikhathi esifanayo, njengesibonelo se-periodization ngaphakathi kohlaka lwezinguquko ezincane emjikelezweni, kukhombisa ukuthi udinga ukugcina idayari yokudla okunempilo futhi uhlukanise ngokusobala ukudla kube ngezikhathi.
Isikhathi sokulungisa siyadingeka ukuze ngokusheshisa komzimba ngemuva kokuzuza kwesisindo, imisipha ingapheli, ishintshele ekumiseni ngokushesha. Isixazululo esifanelekile singaba isengezo esingeziwe ngesimo somjikelezo wesondlo ngesikhathi soguquko phakathi kokomisa nokuzuza okukhulu. Yebo, ukusebenza kokudla okunjalo kuzoba kuncane - iphesenti lamafutha, kanye nobukhulu bemisipha, kuzokhula kancane, ngokubuyisela uzothola lokho okuzele - isethi yemisipha emile enomzimba omile ngomzimba ofanayo.
Asiyibheki ngamabomu indaba yokusetshenziswa kwamanzi nokusetshenziswa kwawo, kanye nama-life hacks ngokususwa kasawoti oweqile, ngoba sikholelwa ukuthi ngokuhamba kwesikhathi lokhu kuzolimaza kakhulu kunokulungela - ikakhulukazi imisipha yenhliziyo.
Ukuhlela ukuzivocavoca
Ngemuva kokwenza indlela yokudla, qala izakhiwo zokuqeqesha ezincane. Lapha, konke kuyinkimbinkimbi ngokwengeziwe: yize ukuqeqeshwa kungabalulekile kangako kunokudla, ukuzuza ngobuningi akunakwenzeka ngaphandle kwabo, okuyisici esinqumayo enqubweni yokwenza i-microperiodization.
Isigaba | Isikhathi sesigaba | Ukuzivocavoca |
Ukuqoqwa kweMisa | Amaviki amathathu | Ukuqeqeshwa kwesifunda okunzima - ukusebenzela umzimba wonke okungenani kanye ngesonto. Ukuzivocavoca okusele kufanele kwehle ekuhlukaneni okuhlelekile ngokulayishwa kwamaqembu emisipha amakhulu kunawo wonke. Kubalulekile ukugcina amandla aphezulu ngobufushane obujwayelekile bezindawo zokuqeqesha. |
Ukugcina | 1 Isonto | Kakhulu kwehlukaniswa. Ukwehla okukhulu kakhulu kwe-metabolism, kunconywa ukuthi ulahle okwesikhashana izakhiwo eziyisisekelo. Sisebenza ngamaqembu amancane emisipha. Sinqabela ngokuphelele imithwalo ye-cardio, kufaka phakathi ukufudumala. Kungcono ukusebenzisa izakhiwo zokwelula ukufudumeza. Lesi yisikhathi esifanele sokusebenza ku-abs yakho. |
Ukomisa | Izinsuku ezingama-5-7 | I-cardio kuphela. Umjikelezo wokuqeqesha kufanele ube ukuhlukaniswa kwezinsuku ezimbili kwesigamu somzimba ngokuzivocavoca umzimba ngokuzivocavoca okuyisisekelo kwesiginesha yegazi nokulawulwa kwe-glycogen. Susa noma yikuphi ukuvivinya umzimba okunzima. Ngemuva kokuvivinya okuyisisekelo ngakunye, yenza izivivinyo ezihlukanisayo ezingama-2-3. Isikhathi sokuzivocavoca esiphelele, kufaka phakathi i-cardio, kufanele sibe cishe imizuzu eyi-120-150. Kunconywa ukusebenzisa ukusebenzisa okungu-4-6 ngeviki ukufeza amazinga afanele okushisa amafutha. |
Ukuqoqwa kweMisa | Amaviki amathathu | Ukuqeqeshwa kwesifunda okunzima - ukusebenzela umzimba wonke okungenani kanye ngesonto. Kunconywa ukusebenzisa ukusebenzisa okungu-4-6 ngeviki ukufeza amazinga afanele okushisa amafutha. |
Ukuqoqwa kweMisa | Amaviki ama-2 | Ukuqeqeshwa kwesifunda okunzima - ukusebenzela umzimba wonke okungenani kanye ngesonto. Kubalulekile ukugcina umfutho ophakeme ngobufushane obujwayelekile bezindawo zokuqeqesha. |
Ukugcina | 2 iviki | Kakhulu ihlukaniswe. Lesi yisikhathi esifanele sokusebenza ku-abs yakho. |
Ukomisa | Izinsuku eziyi-7-10 | I-cardio kuphela. Kubalulekile ukugcina umfutho ophakeme ngobufushane obujwayelekile bezindawo zokuqeqesha. |
Ukusebenza phakathi nalesi sikhathi kuhlukaniswa nezinguquko ezifanayo ezinkulu esikhathini sokudla njengangesikhathi sokudla.
Akufanele sikhohlwe mayelana nezici ezibalulekile ezinjengalezi:
- Ukushaqeka njalo kwezicubu. Ungasebenzisi izivivinyo ezifanayo lapho uguqula izakhiwo. Isibonelo: Uma kumjikelezo wokuqala wokuqoqwa kwenqwaba usebenzise i-deadlift ne-squat nge-barbell ngemuva kwakho, bese kuthi kumjikelezo wesibili wokuqoqwa kwenqwaba, sebenzisa i-Romanian trap bar deadlift, uyigcwalise ngesikwele esine-barbell esifubeni sakho.
- Ungasebenzisi ngaphezu kuka-50% wesethi eyodwa ngesikhathi sokuma.
- Ungayisebenzisi i-cardio engena ngaphakathi - ingashisa imisipha eminingi uma ungakwazi ukugcina umkhondo wendawo yakho yokushaya kwenhliziyo.
- Ngesikhathi sokusekelwa, ungashiya ngokuphelele izivivinyo eziyisisekelo. Ungaqeqeshi izikhathi ezingaphezu kwezingu-3 ngesonto, isikhathi sokuqeqesha kufanele sibe imizuzu engama-30.
Ezemidlalo
Ngokuqondene nezithasiselo zokudla okunempilo ezikulungele ukuthola ngasikhathi sinye isisindo semisipha nokomiswa ngaphakathi kwemikhawulo ye-microperiodization, azikho neze izimfihlo lapha.
- Ngesikhathi sokuzuza okukhulu, sebenzisa ukudla kwezemidlalo ukuze uzuze.
- Ngesikhathi sokomisa, sebenzisa ukondleka kwezemidlalo ukomisa.
- Sebenzisa amaprotheni we-whey kuphela ngesikhathi sokulondolozwa. Isikhathi soguquko siyadingeka ukususa i-creatine phosphate eyeqile (uma kwenzeka ulayishwe ngayo) futhi ulungiselela umzimba ushintsho enkambisweni yezidakamizwa.
Kunezincomo ezijwayelekile abahleli abeluleka ngazo uma kwenzeka unquma ngesilingo esibucayi kangaka:
- Amavithamini amaningi - sonke isikhathi. Ungesabi ukuthola i-hypervitaminosis - ngesikhathi sokomisa okukhulu, cishe uzonciphisa kakhulu inani lama-micronutrients adingekayo.
- I-BCAA - ngokuqhubekayo.
- Izakhiwo zePolymineral. Bheka okuqukethwe kwe-magnesium ne-zinc, okubaluleke kakhulu kuwe.
- Ungayikhiphi i-sodium ngokuphelele ngenkathi umisa - shiya inani eliphansi lokungena nokuphuma okungaguquguquki.
Ikhambi langempela lokwenza
Qaphela: lesi sigaba esilandelayo sethulwe ngenhloso yokwaziswa kuphela. Abahleli abanawo umthwalo wokulimala okungenzeka emzimbeni wakho futhi akukhuthazi ukusetshenziswa kwe-AAS nezinye izinto ezibucayi zokusebenzisa izidakamizwa ukuze kuzuzwe imiphumela.
Vele, empeleni, sonke lesi sikhathi wonke umuntu ubekukhohlisa, kubandakanya nathi! Ngemuva kwakho konke, umqeqeshi wokuzivocavoca ovela ejimini eseduze uhamba omile unyaka wonke, ngenkathi eqhubeka nokwakha inani elikhulu lemisipha. Wazi kahle inqubo yokusebenza futhi ukulungele ukukweluleka ngethuluzi elikhethekile lenani locezu. Lo muthi ubizwa nge-anabolic steroids. Ngabo kuphela lapho ungakha ngasikhathi sinye ubukhulu bemisipha futhi womile. Futhi ngisho nabo, le nqubo ngeke iphumelele kakhulu.
Kwenzeka kanjani lokhu? Into ukuthi uma ukhetha inkambo efanele (emithini engagcwaliswanga ngamanzi), ungakhuphula amaprotheni synthesis noma usoma.
Izidakamizwa nezifundo ezilandelayo kuzokusiza lokhu:
- Amathebulethi anomjovo weStanazol + Winstrol. Zombili lezi zidakamizwa zinokuguqulwa okuphansi kwe-estrogen futhi cishe azigcwaliswa ngamanzi.Zivame ukusetshenziselwa izomisi ukugcina ubukhulu bemisipha. Kepha ngokusetshenziswa njalo, bayaqaphela ukuthi banomphumela wokulwa ne-catabolic futhi banomphumela wokushisa amafutha omnene.
- I-Oxandrolone + Testosterone Propionate. Owokuqala unesibopho sokuthola isisindo esinciphile, kanti esokugcina sigcina umfutho wokuqeqeshwa ngesikhathi somjikelezo wokoma.
Siyaqaphela masinyane: lapho usebenza nezidakamizwa ze-hormonal, izinhlobo ezahlukene ngokuphelele zezakhiwo zokuqeqesha kanye nokudla kusetshenziswa. Umgomo wokusebenza kwalezi zidakamizwa ususelwa eqinisweni lokuthi ziphoqa umzimba ngenkani ukuthi uhlanganise amaprotheni (lapho kukhona izinto zokwakha) ngisho nasezimeni zezinqubo zangaphandle zokuhlekisa.
Ama-Extremists angangeza i-hormone yokukhula. Izodala i-hyperplasia, yona ezokwandisa inani lemicu yemisipha. Lokhu ngeke neze kuthinte izinkomba zamandla, kepha kuzokuvumela ukuthi uthole ubukhulu bemisipha noma ngabe ulandela izidlo ze-mono ezimbi kakhulu futhi eziyingozi.
Okubalulekile: Uma uthatha isinqumo sokusebenzisa i-AAS ekusebenzeni kwakho, ungakhohlwa ngomphumela wokulutha, futhi okubaluleke kakhulu, ungakhohlwa ngokungena okubushelelezi futhi uphume esifundweni ngokusetshenziswa kwangaphambili kwemithi yokwelapha ngemuva kokufunda. Kulesi simo kuphela ozozivikela ekubukeni kwe-gynecomastia, virilization noma masculinization (yamantombazane).
Futhi kuthiwani ngamantombazane?
Ukuthola ubukhulu bemisipha nokomiswa kwamantombazane kuyinkinga efanele ukunakwa ngokukhethekile. Izinga lemvelo le-testosterone yemvelo kwabesifazane liphansi kaningana. Lokhu kusho ukuthi i-microperiodization ngeke isebenze nhlobo. Umkhawulo ongatholwa kuleli cala izinkinga zesistimu ye-endocrine kanye nokuphazamiseka kwemetabolism, okuzodingeka ukuthi kwelashwe ngokuhlukile.
Kungcono ukusebenzisa i-macro-periodization yakudala. Uma kubalulekile kuwe ukuthi uhlale uzacile futhi uzacile unyaka wonke, sebenzisa umjikelezo: inyanga eyodwa yokuthola inzuzo uma kuqhathaniswa nezinyanga ezi-3 zokomiswa okungenamandla. Kulesi simo kuphela lapho uzokwazi ukugcina i- "phytoform" unyaka wonke, yize kungenampumelelo emidlalweni.
Umphumela
Naphezu kwawo wonke amaqhinga, ukuthola isisindo semisipha ngokumiswa okufanayo kuyisivivinyo esinzima kakhulu esiletha imiphumela. Isetshenziswa ngokungajwayelekile, futhi okuwukuphela kwesimo lapho kufaneleke khona yisikhathi sokudlala kwabadlali abangochwepheshe. Ngalesi sikhathi, ukusebenzisa i-microperiodization kubaluleke kakhulu kubo, okubavumela ukuthi bahlale bomile ngaphandle kokulahleka okukhulu enyameni zonke izinyanga ezintathu.
Kokunye konke, ake sithi: ngaphandle kokusebenzisa i-anabolic testosterone ne-hormone yokukhula, imisipha kanyekanye yokwehla kwesisindo nganoma yiluphi uhlobo kumane nje kungenzeki, noma ngabe bathini kuwe, noma ngabe kutshelwa ini ukudla okunomlingo nezakhiwo zokuqeqesha. Ukwenza i-Microperiodization kumane nje kuyinganekwane, kepha noma ngabe ususa imijikelezo yokubhukuda ngemijikelezo evuthayo yamafutha. Futhi okubaluleke kakhulu, konke lokhu kumane nje akunangqondo. Ngisho nabasubathi abahlala ku-oxandralone unyaka wonke basebenzisa izikhathi ze-macro, ngoba noma ngabe kusetshenziswa ama-anabolic steroids, kusebenza kakhulu ukusebenzisa izikhathi ezizodwa zokuzuza. Lokhu kukuvumela ukuthi uthole ubukhulu bemisipha futhi ushise amanoni amaningi ngesikhathi sokushisa kwamafutha.
Khumbula: ochwepheshe abanqunyelwe ekuthatheni ukudla kwezemidlalo nama-steroids; ekomiseni kwabo ngokweqile, kusetshenziswa inani elikhulu kakhulu lemithi eyingozi kakhulu, kusuka ku-insulin kuya ekuhlanganiseni umuthi wesifuba somoya nezidakamizwa ezinamandla. Konke lokhu akupheli ngaphandle komkhondo womzimba futhi kusebenza kuphela uma ezemidlalo, ikakhulukazi ukuqina komzimba / ibhishi, zikulethela imali eningi. Ngaphandle kwalokho, umane nje ngeke ukwazi ukubuyisa ukwelashwa okuqhubekayo okuzodingeka ngemuva kocwaningo olunjalo emzimbeni.