Ukuqeqeshwa kwesisindo se-pyramid kungakusiza ukuthi uthuthuke ngokusebenza kwakho noma udlule i- plateau , Ingahle ihlanganise ukuqeqeshwa kwakho futhi ifake okuhlukahlukene emsebenzini wakho wokusebenza. Ukuqeqeshwa kwamapiramidi akuqhubeki futhi kwehla ePiramidi enkulu yaseGiza eGibithe, nakuba lokho kungaba ukuqeqeshwa okuhle uma ungathola imvume.
Ukuqeqeshwa kwamapiramidi kuyindlela ehambile yokusetha nokuphindaphinda .
Iphiramidi isho ukuthi inkulu ngezansi futhi iminyene phezulu. Iphiramidi ephikisanayo ichaza phezulu phezulu futhi imincane phansi. 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.
Umsebenzi Wokuqeqeshwa Piramidi?
Njengawo onke ama-overload systems, ukuqeqeshwa kwepiramidi kusikisela ukuthi uma udala ukucindezeleka komzimba emathunjini emisipha kuyokhula. Kodwa-ke, phawula ukuthi lolu hlobo lokuqeqesha alushayi indawo enhle yamandla okwanda, nakuba imisipha emikhulu izokhulisa amandla ngezinga elithile.
Ukufudumala nokuphuza phansi
I-warmup kufanele ihlanganise ukuzivocavoca kokukhanya kwe-aerobic futhi ilula imizuzu engu-10-15. Ngaphambi kokwenza noma yikuphi ukuvivinya umzimba ngokulinganisa okuphindaphindiwe okuphindaphindiwe ngesisindo sokukhanya kunalokho okhethiwe ukuvivinya umzimba oyisisindo esihle.
Ukuphola phansi kungasiza ukunciphisa ubuhlungu be-muscle emahoreni alandelayo. Ukuqeqeshwa kwamapiramidi kungenza ube nzima. Ukuphumula ngokukhanya okukhanyayo, ama- calisthenics , noma ngomsebenzi othile we-aerobic onesizotha kumshini wokujikeleza noma umjikelezo.
I-Pyramid ejwayelekile
Khulisa isisindo bese wehlisa i-reps yesethi ngayinye. Lungisa isisindo bese usethelwa imishini ekhethiwe, i-dumbbell, i-barbell, umshini njll, kanye nesilinganiso esiphezulu ongasikhathazela ngaso isethi ngayinye.
Isibonelo:
- Setha ukuphindaphinda okungu-1 - 30 lbs x 12
- Hlela 2 - 40 lbs x 10 ukubuyela emuva
- Setha ama-3 - 50 lbs x 8 ubuyela
Phindela iPiramidi
Kule phiramidi, wehlisa isisindo bese ukwandisa ukuphindaphinda ngokusetha ngayinye.
- Hlela 1 - 50 lbs x 8 ubuyekeze
- Hlela 2 - 40 lbs x 10 ukubuyela emuva
- Setha u-3 - 30 lbs x 12 ukubuyela emuva
I-Diamond Pyramid
Kule phiramidi, ukwanda bese wehlisa isisindo ekuqhunyeleni kwe-5-set set muscle. (Kubizwa ngokuthi idayimane kusukela ekujuleni kwe-rhomboid.)
- Hlela 1 - 20 lbs x 12 ukubuyela emuva
- Setha u-2 - 25 lbs x 10 kabusha
- Setha u-3 - 30 lbs x 8 ubuyela
- Setha u-4 - 25 lbs x 10 kabusha
- Setha ama-5 - 20 lbs x 12 ukubuyela emuva
I-pyramid yesinyathelo
Kule phiramidi, ugeleza phezulu futhi wehla noma wehla futhi up (phezulu ngesisindo) njengochungechunge olusenyuka futhi oluphansi. Kungabonakala kanje.
- Setha 1 - 50 lbs x 12 ukubuyela emuva
- Hlela 2 - 40 lbs x 10 ukubuyela emuva
- Setha u-3 - 30 lbs x 8 ubuyela
- Setha u-4 - 40 lbs x 10 ubuyekeze
- Setha ama-5 - 50 lbs x 12 kabusha
Noma, ungaxuba futhi ufanise isisindo nokuphinda usebenzise okufana nalokhu, okungenzeka kube lula ngoba uqedela phansi nakuba yi-reps ephakeme.
- Setha u-1 - 30 lbs x 12 ukubuyela emuva
- Hlela 2 - 40 lbs x 10 ukubuyela emuva
- Setha ama-3 - 50 lbs x 8 ubuyela
- Setha u-4 - 40 lbs x 10 ubuyekeze
- Setha ama-5 - 30 lbs x 12 ukubuyela emuva
Cishe ungabona kusuka kuzibonelo, kunamathuba amaningi okuhlola ekuguquleni amasethingi ajwayelekile kanye nokuphinda kusetshenziselwe ukuxhaphaza ngokwemvelo ukuze kuthuthukiswe ukusebenza kwakho.
Zama.