معماری
خانه / آموزش بدنسازی / ۳ فاکتور مهم برای افزایش حجم
۵۰ نکته از تمرین بازو فیل هیث در بدنسازی

۳ فاکتور مهم برای افزایش حجم

سه فاکتور مهم برای رشد عضلات موثر می باشد که عبارتند از : تحریک عضلات با وزنه ، تغذیه واستراحت
تحریک تارچه های عضلانی
یک ورزشکار زمانی که در باشگاه بدنسازی تمرین می کند هدفش فقط تقویت و افزایش حجم عضلات می باشد . شما در تمرینات بدنسازی به مبارزه با وزنه می روید اگر در این مبارزه از وزنه قویتر از عضله مورد نظر که بر روی آن کار می کنید استفاده نمائید به تارچه های عضلانی آسیب می رسانید .
این همان چیزی است که بدنسازان به دنبال آن هستند . این تارچه های عضلانی برای این که در مبارزات بعدی پیروز شوند شروع به ساختن تارچه های بزرگتر و قویتر می نمایند در این صورت شما برای پیروزی در مبارزه بعدی بایستی توناژ وزنه خود را افزایش دهید تا مجدداَ به تارچه های قویتر آسیب برسانید . در این زمان اگر با وزنه ای که در برنامه و ماههای گذشته به تارچه های قبلی آسیب رسانده بودید به مبارزه بروید آن عضلات از خودشان مقاومت نشان داده و در این مبارزه پیروز می شوند .
به طور مثال اگر شما در حرکت پرس سینه با هالتر از وزنه ۸۰ کیلوگرم استفاده می کرده اید تارچه های عضلانی سینه شما پس از مدتی خودشان را کاملاَ آماده می نمایند تا با این مقدار وزنه مبارزه کنند در این زمان اگر شدت تمرین را افزایش ندهید عضلات دیگر رشد نمی کنند و اینجاست که مربی شما می گوید عضلات دیگر جواب نمی دهد و باید از داروهای استروییدی استفاده شود . همچنین برای تحریک و شوک به این تارچه ها بایستی هر ۴ الی ۶ هفته برنامه تمرینی تغییر کند و از سیستم های مختلف تمرینی استفاده شود . مثل سوپرست ، تری ست ، دراپ ست و …

تغذیه
بعد از این که عضلات با تمرین تحریک می شوند برای رشد احتیاج به مواد پروتئینی دارند . پروتئین ها به دو دسته حیوانی و گیاهی تقسیم می شوند که پروتئین های حیوانی از نظر کامل بودن اسیدهای آمینه از پروتئین های گیاهی کامل تر می باشد ولی توصیه می شود در کنار پروتئین های حیوانی از پروتئین های گیاهی هم استفاده شود .
یک بدنساز اگر به ازای هر کیلوگرم از وزن بدن کمتر از یک گرم پروتئین مصرف نماید نه تنها افزایش حجم عضلانی نخواهد داشت بلکه با کاهش حجم عضلانی روبه رو می شود عضلات برای رشد احتیاج به آمینو اسید که همان اجزای تشکیل دهنده پروتئن ها می باشند دارد و برای افزایش حجم عضلات به ازای هر کیلوگرم از وزن بدن بایستی حدودا ۲ گرم پروتئین مصرف شود .لازم به ذکر است اگر شما ۱۰۰ گرم گوشت مصرف می کنید تمام این ۱۰۰ گرم پروتئین نمی باشد بلکه حدوداَ ۷۸ گرم آن آب مقداری چربی و غیره در آن موجود می باشد و تنها حدوداَ ۲۲ گرم آن پروتئین می باشد برای محاسبه اندازه پروتئین مواد غذایی به جداول ارزشهای غذایی در کتابهای تغذیه مراجعه نمائید .همچنین در کنار پروتئین نسبت به ذخایر چربی بدن خود باید از کربوهیدراتهای مرکب,میوه و سبزیجات و آب فراوان نیز استفاده کنید
استراحت
شاید مهمترین ضلع این مثلث باشد چون در زمان استراحت است که عضلات رشد می کند اگر شما در طول شب ۴ الی ۵ ساعت می خوابید و مابقی زمان خود را صرف کار کردن خود می کنید انتظار رشد عضلات را نداشته باشید چون عضلات برای رشد ۸ ساعت خواب شبانه احتیاج دارند که از اوایل ساعت ۲۲ شروع می شود . چون از این ساعت تا ساعت ۳ نیمه شب سطح هورمون GH ( هورمون رشد ) به بالاترین سطح خود می رسد ,همچنین خواب نیمروز حتی ۳۰ دقیقه به رشد عضلات بسیار کمک میکند .

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همچنین ببینید

برنامه ۶ ماهه برای افزایش حجم عضلانی

یک برنامه کامل برای بدنسازانی که حاضرند تمرینات منظم و پیوسته ای را دنبال کنندو …

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