Ukwenza ukuzivocavoca kokubili kubeka ngaphandle kokuphumula
I-superset iyindlela yokuqeqeshwa kwamandla lapho uhamba ngokushesha kusuka kokuzivocavoca owodwa ukuya ekuzivocavoca okuhlukile ngaphandle kokuthatha ikhefu ukuze uhlale phakathi kwezivivinyo ezimbili. Ngokujwayelekile, uzothatha ikhefu elifushane ukuze ubambe umoya wakho noma uthathe isiphuzo samanzi phakathi kwamaqoqo okuzivocavoca. Lokhu kunikeza isikhathi sokuba imisipha ibuyele. Kodwa uma uhlehlisa uhamba kusuka kuseti eyodwa kuya kwesinye ngaphandle kwekhefu.
Kunezindlela ezimbili eziyinhloko lapho ama-supersets angenziwa khona. Lezi zindlela ezimbili zihluke kakhulu, futhi ngaleyo ndlela, imiphumela etholakala kubo ihlukahluka kakhulu. Izinhlobo ezimbili eziyinhloko ze-supersets ziphikisa ama-supersets amaqembu amaningi kanye nama-supersets amaqembu afanayo.
Izinzuzo ze-Superset Workouts
I-Supersets ingasetshenziswa njengendlela yokuzivocavoca okuningi ngesikhathi eside. Ngenkathi imisipha yakho ilulama kusuka esitheni esisodwa, wenza olunye umsebenzi ngaphandle kokuphumula. Ungabuyela emuva kokuzivocavoca kokuqala ukwenza enye isethi bese uqhubeka nephethini kuze kube yilapho udinga ukuphuza ukuphuza noma ukuphumula. Ibeka phambili ukugcizelela ukuqina kanye nekhono, njengoba ukungabi khona kwekhefu phakathi kwamaqoqo kungaba yinselele kakhulu.
I-Reps, Isetha, ne-Supersets
Ekuqeqesheni isisindo, isethi yinani elithile lomsebenzi ofanayo owenziwa njalo ngaphandle kokuyeka. Izitshalo zenziwe ngokuphindaphindiwe , okufutshane okuphindaphindiwe, okuyizinto ezenziwa ngokuzivocavoca okulodwa.
Isibonelo, uma wenza amakhondomu angama-10 ngokulandelana, lokho kuthathwa njengesethi esisodwa se-10. Ngamunye wezingalo ezingu-10 zezingalo ezenziwe kwenziwa kubhekwa njengempendulo.
I-superset ingaba isethi yama-curce angu-10 elandelwa yi-set of 10 triceps izandiso noma ingaba isethi yama-push-ups angu-10 alandelwe isethi yamaphrinta angu-10 e-dumbbell bench.
Ukuphikisa ama-Supersets amaqembu e-Muscle
Ifomu elilodwa elivame kakhulu lokuzivocavoca kakhulu kuhlanganisa ukusebenza amaqembu amabili aphikisayo abuyele emuva bese ephinda isifunda. Isibonelo, i-superset ejwayelekile ihlanganisa ukwenza umzimba owodwa wokuzivocavoca umzimba bese uhamba ngokushesha ekuzivocavoca umzimba okuphansi. Kulesi sibonelo, umhlanganyeli uzokwenza isethi esisodwa emshinini webhentshini bese omunye efakwe emshinini wegundane .
Enye indlela elula yokuhlela ama-supersets ukushintsha ezinye izixuku eziphikisanayo. Ungakwazi ukuhlanganisa ibhentshi, esebenza esifubeni, nomugqa ohleliwe owenza emuva.
Lezi zinto ezihle kakhulu zifana nesimiso sokuqeqeshwa kwesifunda. Nakuba ama-supersets agxila ekugxilweni kokuzivocavoca okubili ngesikhathi, futhi imizila yokuqeqeshwa kwesifunda ivame ukuba neziteshi ezingu-10, kokubili ukusebenza kudinga ukuphumula okuncane phakathi kokuzivocavoca.
Same Muscle Group Supersets
Indlela yesibili yokwenza umsebenzi omkhulu wokuzivocavoca ukhethe ukuzivocavoca okubili okuhlukene okwenza iqembu elifanayo lemisipha bese libuyisela emuva ngaphandle kokuphumula. Ukwenza izandiso ze-quadriceps ngokushesha ngemuva kwama-squats kuyisibonelo saloluhlobo lwama-superset. Lolu hlobo lwe-superset lusebenza endaweni eyodwa eyodwa ngokuyinzima kanzima. Kuyindlela enhle yokugxila endaweni ethile yomzimba.