Inselele umzimba wakho nge-supersets
Ezinsukwini zokuqala zokuqeqeshwa kwamandla, indlela ejwayelekile yayiwukukhetha umsebenzi, uthathe isethi yezinsimbi futhi wenza futhi usebenze ngokuphindaphindiwe okungu-10 noma ngaphezulu. Uphumula ngamasekhondi angu-30 noma ngaphezulu, thatha izinsimbi futhi wenze enye isethi.
Indlela esiyifunde ukuphakamisa izinsimbi ekuqaleni kwavela kulokho okwakwenziwa yizigqila zomzimba. Bebephakamisa izisindo zeqembu elilodwa lemisipha ukuze libenze likhulu futhi liqine ngangokunokwenzeka futhi umhlaba wezempilo uthatha leyo ndlela futhi yavumelaniswa nokuvivinya umzimba njalo owazama ukuthola ukulingana nokulahlekelwa isisindo.
Lezi zinsuku, umhlaba wezempilo uye wanda. Siye safunda ukuthi kunezindlela eziningi zokuqeqesha - Izindlela zokuphakamisa izisindo ezizosinika imiphumela esiyifunayo ngaphandle kokuqeqeshwa okusezingeni elide elihle lokuqeqesha.
Enye yezinketho ezinhle kakhulu ngokusebenzisa ama- supersets . Lolu hlobo lokuqeqeshwa alondolozi isikhathi kuphela, kuyindlela enhle yokwengeza amandla ekusebenzeni kwakho futhi uphonse umzimba wakho odlule ukulahlekelwa kwesisindo .
I-Basics of Supersets
I-supersetting yindlela ephakeme kakhulu yokuphakamisa izisindo ezihilela ukwenza umzimba kabili noma ngaphezulu, omunye emva komunye, kungekho ukuphumula phakathi.
Izindlela zokuzivocavoca zingaba yiqembu elifanayo lemisipha, ngokwesibonelo ukwenza umshini wephepha ophezulu olandelwa ukuphakanyiswa komzimba, okuyiyona ndlela enamandla kakhulu yokusebenzisa ama-supersets. Ngenxa yokuthi usebenza i-muscle group efanayo, lezo zimfucumfucu ze-muscle zithola isikhathi esiningi ngaphansi kwengcindezi.
Ukwandisa leso sikhathi ngaphansi kwengcindezi kusho ukuthi uthuthukisa ukukhula kwemisipha futhi uthola okuningi ekusebenzeni kwakho.
I-supersets ingabandakanya nokusebenza amaqembu ahlukene noma ukusebenzisa imisebenzi ehlukene - isib. Ukuvivinya amandla okulandelwa ukulandela umzimba.
Umqondo wukukwenza umsebenzi owodwa futhi, esikhundleni sokuphumula nokwenza enye isethi, wenza umsebenzi ohlukile futhi usebenzise lezo zenzo zokufaka izinombolo zakho ezifisayo.
Izinzuzo ze-Supersets
Kungumqondo omuhle ukuguqula amandla akho okusebenza njalo emavikini angu-4-6 ukuze ugweme amapulatifomu, futhi ama-superset anikeza indlela enhle yokushintsha ngokuphelele okwenzayo. I-Supersets ikusiza:
- Londoloza isikhathi . Ukusuka kokuzivocavoca komunye kuya kwesinye ngaphandle kokuphumula kuzokwenza ukusebenza kwakho kufushane futhi kuphumelele ngokwengeziwe.
- Yandisa amandla . Uma ukhetha ama-supersets enza u-muscle ofanayo, kodwa ngokuzivocavoca okuhlukile, uzokwengeza amandla okuzivocavoca wakho bese uthola imisipha yakho ye-muscle kancane kancane, ngakho-ke uzizwa sengathi uthola umzimba omusha wokuzivocavoca.
- Gcwalisa imisipha yakho . Ngokusebenza umsila ofanayo ngokuzivocavoca okulodwa ngemuva kwesinye, ungadlula imisipha yakho ngaphandle kokusebenzisa izisindo ezinzima. Lokhu kuhle uma ungenayo indawo noma ungafuni ukuphakamisa izinsimbi ezinkulu.
- Yenza izinto zibe mnandi . Uma uke wenza amasethi aqondile isikhathi eside, ukusetha kabusha kungenza ukuqeqeshwa kwesisindo kufinyeleleke futhi kuyinselele nakakhulu.
- Misa kalula ukuqeqeshwa . Konke okwenzayo kukhetha ukuqeqeshwa okubili, kungaba ngesisindo esifanayo noma ngokusebenzisa enye yeminye imibono ebalwe ngezansi, bese wenza okulandelanayo. Phumla ngamasekhondi angu-30-60 phakathi kwama-supersets bese uphinda.
- Faka okuhlukahlukene okuhlukahlukene ekusebenzeni kwakho . Akudingeki wenze izivivinyo zeqembu elifanayo lemisipha. Ungenza amaqembu omzimba aphikisayo noma izingxenye ezimbili ezihlukene ngokuphelele zomzimba.
Ngezansi? I-supersets yiyona ndlela enhle kakhulu uma ulungele ushintsho.
Izinhlobo ze-Supersets
Ungase umangale ukuthi zingaki izinketho onayo uma kuziwa ngokusekela. Ezinye zezindlela zokuqeqesha ezisemqoka zihlanganisa:
- Ama-supersets ase-Pre-Exhaustion. Lokhu kuhilela ukuqeqeshwa okubili kweqembu elifanayo lemisipha. Ukuzivocavoca kokuqala ngokuvamile kuyisinyathelo sokuzihlukanisa , okuyinto ehlose iqembu elilodwa lezinsimba, kanti eyesibili iyinhlangano yenkimbinkimbi , ehlose imisipha eminingi. Isibonelo: Izandiso zomlenze, okubhekiswe ku-quads, elandelwa ama- squats . I-quads ikhathele, kodwa ezinye izinhlanzi ezisetshenziselwa ama-squats (glutes, hamstrings kanye namathanga angaphakathi) zihlanzekile.
- I-Supersets Super Post. Lokhu okuphambene nokuqala kokukhathala. Uqala ngokunyakaza kwenhlanganisela bese ulandela lokho ngokuzivocavoca. Isibonelo: I-Bench press ilandelwa yizimpukane ze-dumbbell.
- I-Superset ye-Compound: Lena indlela enzima yokuqeqesha kusukela uhlanganisa imizimba emibili ye-compound, edinga amandla amaningi namandla. Khumbula, izivivinyo ezakhiwe yizo ezisebenza ngamaqembu amaningi ezinsiza ngesikhathi. Isibonelo: Izikwele zilandelwa ngamaphaphu.
- Ukwehlukaniswa Kwezinto Ezizimele: Kulolu hlobo lokuqeqesha, hlanganisa izindlela ezimbili zokuzihlukanisa okusho ukuthi usebenza iqembu elilodwa lemisipha kanye nehlanganiso elilodwa kunamalungu amaningi kanye nemisipha ngesikhathi esifanayo. Isibonelo: Izimpukane ze-Dumbbell zilandelwa yi-crossover yekhebula.
- Ukuphikisa amaqembu ama-Muscle: Uma wenza izivivinyo ezimbili ezihlose amaqembu ezinsizwa eziphikisanayo, imisipha eyodwa iphumula ngenkathi imisipha ehlukile isebenza. Ungabhanqa emuva nesifuba, ama-biceps kanye ne-triceps, ama-hamstrings kanye ne-quadriceps, njll Isibonelo: Ama- curls e-Biceps alandelwa yi-triceps kickbacks .
- Izithasiselo ezimangalisa: Uma uhamba phambili, wenza umsebenzi wokusebenzisa imisipha ehlukene phakathi kwamasethingi. Isibonelo, yenza i-set of presses esifubeni futhi, ngenkathi uphumule, yenza isethi yamathole ephakamisa noma amapulangwe ngaphambi kokuya kusethi esilandelayo yamashini esifuba. Lokhu kusindisa isikhathi, kukuvumela ukuthi usebenze amaqembu amancane ama-muscle ngenkathi amakhulu amakhulu ephumula. Khetha ukuvivinya okulungile, futhi ungakwazi ngisho nokugcina izinga lenhliziyo eliphakeme, elizokusiza ushise amakholori amaningi. Isibonelo, zama i-press chest, i-squat jumps bese enye isethi yamaphrinta esifuba.
- I-Tri-Sets: Lokhu kufana ne-superset, ngaphandle kokwenza imishanguzo emithathu kunezinto ezimbili. Zama isethi yamapushups elandelwa izinkinobho zesifuba kanye nezimpukane zesifuba futhi uzozizwa ngempela.
- I-Cardio ne-Strength Supersets: Enye indlela yokwenza izinto eziphezulu ihlanganisa ukubambisana nokuzivocavoca kwe-cardio ngokuzivocavoca ngamandla. Ukubeka lezi zindlela ngendlela ethile kungafaka amandla ekusebenzeni kwakho, ukulayisha ngokweqile imisipha yakho nokuphoqa ukuba zivumelane futhi zikhule zikhule. Ukuze uthole imiphumela emihle, zama ukusebenza imisipha efanayo kokubili umzimba. Ngokwesibonelo:
- I-Stairmaster noma i-stepping ihlose izinhlobonhlobo zemisipha, ikakhulukazi i-quads, ngakho-ke umbhangqwana onamandla ohambayo okubandakanya iziqu ezinjengama squats, amaphaphu noma izinyathelo zokuhamba.
- Ukuhamba ngebhayisikili kusebenzisa i-quads ncamashi, ngakho-ke ubhanqa ukuthi usebenzise izandiso zomlenze noma izinkinobho zomlenze.
- I-treadmill ihamba ngamathegethi yonke imisipha yomzimba engezansi kodwa ihilela abadusi (noma izinhlanzi zangaphakathi zethanga) ngaphezu kwamanye umzimba we-cardio. Cabanga ngokubhanqa lokhu ngokuhamba phambili okubhekisele ekuthangeni lesingaphakathi njengama- plie squats .
- I-elliptical ihlose imisipha ye-glute kancane kancane, ngakho-ke nibhanqa lokhu ngama-squats noma ezinye izivivinyo ze-glute.
Ukuhlukahluka kokuthi ungasebenzisa kanjani ama-supersets esimisweni sakho kukukhombisa ukuthi ungayishintsha kangakanani ukusebenza kwakho ukwenza kube mnandi kakhulu futhi uphiphe inselele umzimba wakho ngezindlela ezintsha nezindlela ezahlukene.