Igama elithi "ukupompa" (ukupompa - nge-English pumping) kakade kusho okuningi mayelana nendlela. Siphambanisa imisipha njengepompo, ngokuhlala njalo, ngokuphindaphindiwe ngokuphindaphindiwe ngokuzivocavoca okufanayo ngesisindo esincane. Ukuhlunga kwemisipha, okokuqala, ukuzwa "kokuqhakaziza" nokuqinisa "imisipha, uzozwa ukuthi imisipha ihlukana kanjani negazi negazi. Mayelana nokuthi ukuqeqesha ukuqhuma kwenzeka kanjani nokuthi yini enikezayo, sizokhuluma ngokuqhubekayo.
Izinhlobo
Ukuhluma kuveza, kutholakala izimonyo kanye nemithi.
Ukuphefumula okukhiqizayo - kufezwa ngenkathi kuqeqeshwa, futhi kukhuthaza ngempela ukukhula kwemisipha.
I-Cosmetic inomphumela wesikhashana, isetshenziswe ngaphambi kokusebenza kanye neseshini sesithombe, ukuze kubonakale futhi kwandise okwesikhashana ivolumu yemisipha ngo-10-20%.
Ukuqhuma kwamaphilisi kutholakala ngokusebenzisa izithasiselo ezihlukahlukene: i- arginine , i-creatine ne-fat burner.
Imiphumela emisipha
Ukuzivocavoca kokudonsa kubangela ukuqoqwa kwemikhiqizo yokuhlukaniswa emisipha: i-lactic acid nezinye ezifana. Ngakho-ke, okuqukethwe okushukela kuyanda, futhi ushukela "uheha" amanzi kumaseli. Ngenxa yamanzi futhi "kuqhuma" imisipha. Ngaphezu kwalokho, ukunikezwa kwegazi kuyanda, futhi ngesikhathi esisodwa, ukudla okunomsoco , ne-oxygen. Lokhu, futhi, isebenzisa imikhiqizo yokuhlukaniswa.
Ukwakha umzimba
Ukuhlanza kusetshenziselwa ukwakha umzimba kwabaqalayo. Njengoba umzimba wokuzivocavoca ngesisindo sokukhanya awuhlinzeki ngendlela ephumelelayo yokukhula kwemisipha (ukuvivinya ngesisindo esiningi kusebenza kangcono), bese ukupompa kudumile, ngokuyinhloko ngenxa yokuzwa "kokuphuka" kwemisipha. Okubalulekile ukumpompa ukukwenza okuphindaphindiwe okuphindaphindiwe, emva kokufinyelela umqondo wokukhathala.
Ukulahlekelwa kwesisindo
Njengoba le ndlela isetshenziswe ngokuqinile "kokumisa", kunengqondo ukusebenzisa ukudonsa isisindo sokulahlekelwa kwesisindo. Isimo kuphela kuphela ama-vitamin supplement ngesikhathi "ukomisa"
Ukuzivocavoca nokuqeda
Ukuzivocavoca ekuqhumeni kwenziwa nge isisindo okwazi ukwenza ngazo izikhathi ezingu-15-20 kanye nezindlela eziningana. Emva kwalokho, wehlisa isisindo sakho kancane futhi wenze enye indlela. Futhi isebenza kahle ekupompheni ama-supersets.
Impendulo kuphela yabalandeli bokupompa kuyoba ubuhlungu. Ubuhlungu be-muscle buhambisana njalo nemisebenzi enombalwa omkhulu wokuphindaphinda futhi imbangela yobuhlungu, kuphela i-lactic acid, okuyisisekelo sezinzwa zokuphunga.