Hipertrofia Muscular, Descubre Todas Sus Claves - Mundo Entrenamiento

 

:>/>/> Ojcterhs quh mhshkcjmhkjk aj rhspuhstj >.: ]hksbók dhcêkbcj >.> Mjúe duscuajr >.3 Hstrâs dhtjnóabce 3 µZuâ cekcausbók sjcjdes5 = Nbnabegrjoäj

@bphrtreobj, târdbke quh sh rhpbth cjmj mäj dês hk mbohrhkths hkterkes mbohrhkths  hkterkes rhajcbekjmes cek ha dukme mha mhperth, aj jctbvbmjm oäsbcj y aj sjaum. Ha cuate ja cuhrpe `j sbme ukj prêctbcj `jnbtuja hk mbohrhkths cuaturjs j ae ajrge mh aj `bsterbj. Hs cekecbmj cek ecbmj aj jkâcmetj mha auc`jmer Dbae mh Cretekj (Btjabj), j qubâk sh ah jtrbnuyh aj `jzjúj `jz júj mh trjkspertjr uk thrkhre senrh aes `ednres `jstj quh hsth jkbdja aahge j aes = júes mh hmjm. Cbhrtj e ke, thrkhre aj bmhj mh quh ha thrkhre ouhsh judhktjkme phse cek su crhcbdbhkte hs cedpjrjnah j aj khchsbmjm mh vjrbjr ha hstäduae hk aj pajkbobcjcbók, premucbhkme uk bkcrhdhkte mh aj cjrgj hk ha tbhdpe pjrj cekshgubr jmjptjcbekhs pregrhsbvjs. Hk ajs sbgubhkths aäkhjs trjtjrâ, jpeyêkmedh sbhdprh hk ha cekecbdbhkte quh aj cbhkcbj jpertj ja dukme mh aj jctbvbmjm oäsbcj y ha mhperth, shúj mh bmhktbmjm mh ajs punabcjcbekhs mh Dukme Hktrhkjdbhkte, Hktrhkjdbhkte, mh hxpabcjr quâ sh hktbhkmh per `bphrtreobj y cujahs sek aes ojcterhs quh mhshkcjmhkjk hsth prechse tjk mhshjme pjrj grjk cjktbmjm mh mhpertbstjs.

Mhobkbcbók y tbpes mh `bphrtreobj Mjvbm A. Cestbaa y Fjci -@. Wbaderh (3/>/>). Hk aj Obgurj : sh duhstrj aj ukbmjm cektrêctba j deme hsquhdêtbce. Ae quh ecurrh hk aj cektrjccbók, hxpabcjmj j grese deme, hs quh aj dbesbkj (oerdj aes obajdhktes gruhses) oerdj ukj ukbók cek aj jctbkj cekecbmj cede puhkth cruzjme y, ukj vhz sh redph uk hkajch mha J]\ (ouhkth mh hkhrgäj pjrj bkkudhrjnahs prechses mha ergjkbsde), cjdnbj aj cekoerdjcbók mh aj dbesbkj , `jcbhkme quh ha obajdhkte obke sh mhspajch senrh ha obajdhkte gruhse y premuzcj uk jcertjdbhkte mha döscuae dhmbjkth ukj jccbók mh trjccbók, jprexbdjkme ajs aäkhjs V quh sh duhstrjk hk aj bdjghk.

Obgurj :. Ergjkbzjcbók mh aj obnrj duscuajr.

Cekecbme hste, chktrêkmekes hk aj dhferj mh aj ouhrzj, hxbsthk mes dhcjkbsdes prbkcbpjahs per aes quh sh premuchk hstjs gjkjkcbjs6 Cektrea khrvbese6 sbkcrekbzjcbók y rhcautjdbhkte mh ukbmjmhs deterjs. @bphrtreobj duscuajr6 `bphrtreobj y pesbnah `bphrpajsbj (3/>0). Xkj vhz jctbvjs, hstjs câauajs preabohrjk pjrj crhjr kuhvjs dbeobnrjs, prepercbekjkme aes prhcurserhs khchsjrbes pjrj aj rhpjrjcbók y ha pesthrber crhcbdbhkte mha kuhve thfbme duscuajr (>?).

Hk sufhtes ke hktrhkjmes, aj `bphrtreobj duscuajr hs prêctbcjdhkth bkhxbsthkth bkhxbsthkth murjkth aes bkbcbes mh uk pregrjdj mh hktrhkjdbhkte cek senrhcjrgj, premucbâkmesh ajs prbdhrjs gjkjkcbjs mh ouhrzj cede rhsuatjme mh jmjptjcbekhs khurjahs (:8) y, cek

ha pjse mha tbhdpe, cedhkzjrê j shr uk ojcter medbkjkth quh sh djkbobhstj jkths hk ha trhk suphrber quh hk ha bkohrber (:8, >8). Jmhdês, cek ha jvjkch j ae ajrge mh mbc`e pregrjdj, sh veavhrê djs cedpabcjme quh hsjs gjkjkcbjs mh veaudhk sh djkbobhsthk mh oerdj tjk mhstjcjmj cede ja prbkcbpbe, per ha cekecbme prbkcbpbe mh hktrhkjnbabmjm. \er etre ajme, hxbsthk duatbtum mh pregrjdjs mh rhsbsthkcbj quh `jk mhdestrjme ghkhrjr uk hohcte sbgkbobcjtbve senrh aes kbvhahs mh `bphrtreobj, phre sbhdprh thkhdes quh thkhr hk cuhktj quh ke temes aes hstäduaes mhshkcjmhkjk aj dbsdj rhspuhstj, per ae quh hktrj hk fuhge etre mh aes prbkcbpbes mha hktrhkjdbhkte, ha mh hsphcbobcbmjm (3).

Ojcterhs quh mhshkcjmhkjk aj rhspuhstj Mbvhrses hstumbes `jnajk mh aes quh sh ceksbmhrjk aes 3 ojcterhs rhspeksjnahs mh bkbcbjr aj rhspuhstj `bphrtróobcj jkth ha hfhrcbcbe rhsbstbme6  thksbók dhcêkbcj, mjúe duscuajr y hstrâs dhtjnóabce (?, :3, :2, >7).

]hksbók dhcêkbcj Aj thksbók dhcêkbcj premucbmj tjkte per aj ghkhrjcbók mh ouhrzj cede per ha hstbrjdbhkte sh ceksbmhrj hshkcbja pjrj ha crhcbdbhkte mha döscuae, y aj cednbkjcbók mh hsth hstäduae pjrhch thkhr uk hohcte jcuduajtbve (7, :>, >7). Dês hsphcäobcjdhkth, ha trjnjfe cek senrhcjrgj premuch uk bkcrhdhkte mh aj djsj duscuajr, dbhktrjs quh aj jushkcbj mh hstj premuch jtreobj duscuajr (:, :=). Sh crhh quh aj hstj thksbók phrturnj aj bkthgrbmjm mha döscuae, cjusjkme ukj rhspuhstj dhcjke-quädbcj quh sh trjmuch hk rhspuhstjs deahcuajrhs y chauajrhs hk ajs dbeobnrbaajs y ajs câauajs sjtâabth (>?). J phsjr mh quh aj thksbók dhcêkbcj per sä seaj puhmh premucbr `bphrtreobj, hs pece prenjnah quh shj aj ökbcj rhspeksjnah mh hsth judhkte mh aj shccbók trjksvhrsja duscuajr (:3). Mh `hc`e, cbhrtjs rutbkjs quh hdpahjk hahvjmes kbvhahs mh thksbók `ttps6//dukmehktrhkjdbhkte.ced/cajvhs-mh-aj-`bphrtreobj-duscuajr/

3/7

 

:>/>/>2).

Mjúe duscuajr Ha hktrhkjdbhkte puhmh cjusjr mjúe duscuajr aecjabzjme hk aes thfbmes quh, njfe cbhrtjs cekmbcbekhs, sh crhh quh ghkhrjrê aj rhspuhstj `bphrtróobcj (?, ::). Hsth mjúe puhmh johctjr hsphcäobcjdhkth j jagukjs djcredeaâcuajs mha thfbme e prhshktjrsh j deme mh grjkmhs mhsgjrres hk ha sjrceahdj, aj dhdnrjkj njsja y ha thfbme cekhctbve, premucbhkme mjúe senrh aes hahdhktes cektrêctbahs y ha cbtehsquhahte (>0). Jkth ha dbetrjudj sh premuch ukj rhspuhstj quh sh cedpjrj j aj rhjccbók bkoajdjterbj jgumj jkth ukj bkohccbók. Xkj vhz ha mjúe hs phrcbnbme per ha ergjkbsde, sh premuchk ukj shrbh mh bkthrjccbekhs quh sh crhh quh aahvjräj j aj abnhrjcbók mh vjrbes ojcterhs mh crhcbdbhkte quh rhguajk aj preabohrjcbók y mbohrhkcbjcbók mh ajs câauajs sjtâabth, quh jctöjk cede dhmbjmerhs mha crhcbdbhkte duscuajr (>?, >0). Jmhdês, ha êrhj njfe aj ukbók khureduscuajr prhshktj ukj hahvjmj cekchktrjcbók mh câauajs sjtâabth (::, >0).

Hstrâs dhtjnóabce _jrbes hstumbes jnjajk ha rea jkjnóabce mha hstrâs dhtjnóabce premucbme per ha hfhrcbcbe (:?, :0, >:) y etres hsphcuajnjk quh aj jcuduajcbók mh dhtjneabtes pemräj shr dês bdpertjkth quh ukj hahvjmj premuccbók mh ouhrzj pjrj eptbdbzjr aj rhspuhstj `bphrtróobcj (:2). J phsjr mh quh ha hstrâs dhtjnóabce ke pjrhch shr hshkcbja pjrj premucbr ha crhcbdbhkte chauajr, ukj ajrgj hvbmhkcbj duhstrj quh tbhkh uk pjpha sbgkbobcjtbve hk hsth mhsjrreaae. Hste sh puhmh enshrvjr hk ha hohcte quh tbhkh hsth tbpe mh hktrhkjdbhkte hk aes cuaturbstjs quh jmeptjk râgbdhkhs mh hktrhkjdbhkte mj ojtbgj demhrjmj mhstbkjmes j judhktjr hstj premuccbók mh dhtjneabtes, djkthkbhkme aj thksbók duscuajr. Aj jcuduajcbók mh hstes hahdhktes sh premuch cede rhsuatjme mh aj enthkcbók mha J]\ j trjvâs mh aj gaucóabsbs jkjhrónbcj, quh mj augjr j aj oerdjcbók mh ajctjte, abnhrjcbók mh `bmreghkbekhs, oesojte bkergêkbce, crhjtbkj y etres (>>, >=). Xkj mh ajs tâckbcjs quh sh hdpahjk `jnbtujadhkth hs ha hktrhkjdbhkte ja ojaae, ojaae, quh cekaahvj ukj hahvjmj premuccbók mh hstjs sustjkcbjs j ajs quh kes rhohrbdes.

Sh crhh quh aes dhcjkbsdes bkmucbmes per ha hstrâs dhmbjk hk aj rhspuhstj `bphrtróobcj premucbhkme jathrjcbekhs hk ha hkterke `erdekja, chauajr, abnhrjcbók mh rjmbcjahs abnrhs y uk bkcrhdhkte mh aj jctbvbmjm mh bkoajdjcbók ojcterhs mh trjkscrbpcbók erbhktjmes ja crhcbdbhkte (0, 2, >3). ]jdnbâk sh pajkthj aj `bpóthsbs mh quh uk dhmbe êcbme pemräj cekmucbr j ukj pârmbmj hk aj cekoerdjcbók mh ajs prethäkjs quh premucbräj su mhgrjmjcbók, hstbduajkme aj jctbvbmjm sbdpêtbcj, dhmbjkme hk ukj djyer rhspuhstj mh `bphrtreobj (=).

`ttps6//dukmehktrhkjdbhkte.ced/cajvhs-mh-aj-`bphrtreobj-duscuajr/

=/7

 

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