Ukuqeqeshwa Okuyisisindo Okuthuthukisiwe nge-Supersets kanye nama-Pyramids
Imigomo yakho yokuqeqeshwa yokumelana nayo ingase ibe namandla, imisipha, umzamo wokudlala, noma ukulahlekelwa isisindo. Uma ngabe usebenza njalo futhi usulungele ukuqhubeka, amasu afaka amaphiramidi kanye nama- supersets angase abe ngawe; kodwa uxwayiswe, lezi zinqubo zokuqeqesha zingakushaya kanzima.
Ngamafuphi, ama-supersets ama- sets of exercise training exercises enza ngokulandelana ngaphandle kokuphumula phakathi.
Ukungabikho kokuphumula kubaluleke kakhulu ukuchaza ama-supersets.
Amapiramidi ahlanganisa ukuqala phansi nokuqeda phezulu, noma ukuqala phezulu nokuqeda phansi ngokulayisha okulinganiselwe.
Lezi zindlela zingamalungu omzimba eziyinhloko, kodwa uzothola amandla nobuhlungu ngokusebenza kanzima okushiwo kulezi zindlela.
I-Supersets
Eqinisweni, akukho lutho olucacile mayelana nama-supersets uma kuziwa emfundisweni eningiliziwe kanye nemiphumela ongayilindela. Izifundo ezimbalwa ezilinganisiwe ziyatholakala. Ama-bodybuilders avame ukufunga ngokuhlelwa okukhulu kwe-muscle ukukhula. Ukuze ulahlekelwe isisindo, futhi njengoba kungenzeka kulindeleke, umsebenzi owengeziwe nokuqina emisebenzini yokuzivocavoca eyaziwa kakhulu ukwandisa ukusetshenziswa kwezindleko ngesikhathi seseshini, futhi emva kweseshini njengokwedlula ngokweqile ukusetshenziswa kokusetshenziswa kwe-oxygen (EPOC). I-Supersets iphinda ikhulise ukukhiqizwa kwe-lactate uma kuqhathaniswa namasethi wendabuko, isibonakaliso semisipha isebenza kanzima ngempela.
Lezi zimo ziphazamise amabhokisi ekukhuleni kwemisipha - ukukhiqizwa kwemithwalo ye-metabolic kanye nokukhiqizwa kwe-lactate. Ngakolunye uhlangothi, abaqeqeshi bamandla bayokwenza kangcono ukunamathela kuma-Olympic kanye ne-derivatives yabo.
Izinguquko ze-Supersets
Izinguquko ezimbili eziyinhloko ziyabonakala: I-superset lapho umsebenzi wesibili uhlasela khona iqembu elifanayo le- muscle (agonist); futhi i-superset lapho i-muscle group (ephikisanayo) ephikisanayo ihloselwe ekusebenzeni kwesibili noma isethwe.
Ungangeza izinhlobo ezihlukahlukene ngokugubha nge-compound kanye nokuzihlukanisa umzimba kanye nezinethi ezilula nezindayo kuqala nangesibili.
Izakhiwo ze-Agonist ne-Antagonist
I-Agonist ibeka ukuthi ushaya iqembu elifanayo lezinsimba noma amaqembu omabili okuzivocavoca, kanti-ke, akukho ukuphumula okuphakathi kwama-supersets, ngakho-ke uzosebenza kanzima, ngezinye izikhathi usondeza ukukhathala kwama-anaerobic. Isibonelo: i-dumbbell arm curls elandelwa ngamakhekhe amakhanda ekhebula.
Olunye uhlobo lwe-superset eyisisekelo, isethi ephikisanayo, luhlukumeza amaqembu omzimba aphikisanayo. Isibonelo izandiso zomlenze ze-quads nezindwangu zomlenze ze-hamstrings. Uma usebenzisa lolu hlobo lwe-superset, awutholi i-degree efanayo yokucindezeleka eqenjini elilodwa lesisiphazamiso njengoba ungathanda ngamaqoqo we-agonist - okuyinto umgomo oyinhloko wokuhlelwa okukhulu. I-antagonist isethi ingase ibe ngcono ekusebenzeni okuhlukahlukene kokusebenza, ukusetshenziswa kwe-energy kanye nokulondoloza isikhathi, kepha ayihlangabezani nenqubo yokusebenza yesakhiwo se-muscle eyenziwa yi-agonist.
Amasethingi Oku-Exhaust and Post-Exhaust
Ungenza i-agonist isetha izindlela ezimbili - ukukhanya okunzima, noma ukukhanya okukhulu:
- Ukuzivocavoca okukhulu okulandelwa ukuvivinya umzimba (ngaphambi kokukhipha amandla). Isibonelo ama-squats angu-10 ngamakhilogremu angu-150 alandelwe izandiso zomlenze ezingu-10 ngamakhilogremu angu-100 angenawo ukuphumula phakathi.
- Ukuvivinya okukhanyayo kulandelwa isethi esindayo (emva kokukhipha). Isibonelo, imigqa engu-10 ene-bent-over enezingqimba ezingu-25-pound ezilandelwa ukubulawa kwe-Romanian ngamaphilenti angama-150 ngaphandle kokuphumula phakathi kwamaqoqo.
- Ungakwazi ukuxubha umzimba wokuzihlukanisa ngezivivinyo eziyinkimbinkimbi noma wenze kokubili ukuzihlukanisa noma ukuzivocavoca umzimba kokubili amasethingi. Kodwa-ke, qwashiswa ukuthi ama-supersets of exercises exercises afana nemishini yegundane kanye nama-squats ayenzima kakhulu futhi kudingeka uqinisekise ukuphepha ngokusebenzisa indawo lapho kufanele khona, noma okungenani ugxile kanzima ngoba uzokhathala ngesikhathi sesethi yesibili.
Ukuqeqeshwa kwePiramidi
Ukuqeqeshwa kwamapiramidi kuyindlela ehambile yokusetha nokuphindaphinda . 'Iphiramidi' ichaza elikhulu phansi futhi encane phezulu. 'I-pyramid ephikisayo' kusho enkulu phezulu futhi encane ngezansi. Futhi yilokho okushiwo ukuqeqeshwa kwamapiramidi esimweni sokuqeqeshwa kwesisindo.
Uqala ukujula futhi kancane kancane wehlise izisindo noma ubuyekeze, noma uqale ukukhanya futhi kancane kancane ukwandise isisindo noma ubuyekeze. Noma ungabandakanya kokubili kusethi enwetshiwe.
Ama-supersets nama- pyramid abizwa ngokuthi ama-overload systems. Uma udala ukucindezeleka komzimba emathunjini emisipha kuyokhula. Noma kunjalo, lolu hlobo lokuqeqesha alushayi indawo enhle yamandla okwandayo. Amandla adinga ukusebenziselwa kwe-neuromuscular, okuphendula kahle kakhulu emithwalweni enzima, i-reps ephansi, nokuphumula okwanele phakathi kwamaqoqo.
Ukuqeqeshwa ngokweqile kungcono kuphela okwenziwe izikhathi ezimbili kuya kwezingu-3 ngesonto futhi kungalokothi kube nokulandelana kwansuku zonke. Ingxenye yenkambiso yenqubo ukuvumela imisipha egxilile iphilise futhi iqinise. Ngisho kanye ngesonto ngalinye kungase kube ngcono kwaqalayo.
Ukufudumala nokuphumula phansi
Ukufudumala kufanele kuhlanganise ukuvivinya umzimba okulula nokulula kancane imizuzu eyishumi kuya kwemihlanu.
Ukuphola phansi kungasiza ukunciphisa ubuhlungu be-muscle emahoreni alandelayo. I-pyramid nokuqeqeshwa kwe-superset kungenza ube nzima. Ipholile phansi ngokukhanya okulula, ama- calisthenics noma ngomsebenzi othile we-aerobic onesizotha
> Imithombo
> I-Power Res Cond. 2010 Mga; 24 (4): 1043-51. Izindleko zokuxilonga kwe-supersets ngokuphindaphindiwe nokuphikisana nokuzikhandla kwendabuko kubantu abadala abasha abazilibazisa. Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.