Uma ngabe uke waphakamisa izisindo, mhlawumbe uzwe nge-plateau esabekayo - okungukuthi, umzuzwana umzimba wakho uyeka ukuqina noma ukulahlekelwa amafutha ngoba uvumelanisiwe kahle ekusebenzeni kwakho.
Ukuguquguquka kuyinto enhle - emva kwakho konke, kusho ukuthi usebenza ngokuqhubekayo ngokwanele ukuthi umzimba wakho unamandla futhi uyakwazi ukusingatha ukusebenza kwakho. Uhlangothi olungalungile ukuthi kungenzeka ukuthi uthinte ipulazi, isimo ongakugwema ngokushintsha ukusebenza kwakho njalo.
Lokho kuzwakala kulula, kodwa unquma kanjani ukuthi ungayishintsha? Konke kuqala ngokukwazi okungaphezulu mayelana nokuthi umzimba wakho uphendula kanjani ekuzivocavocavoca.
Okwenza Udinga Ukuhlukahluka
Uma uphakamisa izisindo, lokho okwenza empeleni ukufundisa imisipha yakho indlela yokuqina ngayo. Ukuze imisipha yakho ikhule, noma kunjalo, kufanele uphiphe inselele ngezingaphezu kwalokho abakwazi ukubhekana nazo. Lo mqondo wokudlula imisipha yakho ngokweqile ungenye yezimiso ezibaluleke kakhulu zokuqeqeshwa kwamandla kanye namandla okuqondisa noma yimuphi umkhuba omuhle.
Uma uqala ukuphakamisa izisindo, konke okwenzayo kuyinto entsha futhi kuyinselele, ngakho akuthathi umzimba omningi noma ukumelana okukhulu ukudala ukulayisha ngokweqile. Uma usuku lwezinyanga seliphelile, noma kunjalo, umzimba wakho uvumelanisa futhi sekuyisikhathi sokubuyela emuva ebhodini lokudweba ukuze udale inselele enkulu.
Ngoba kukhona izingxenye eziningi kakhulu ohlelweni lwesimiso - ukuthi uphakamisa kaningi kangakanani, yiziphi izinto ozisebenzisayo, ubukhulu obuningi obuyisebenzisa - kunezindlela ezingapheli ongashintsha ukusebenza kwakho.
Ngezansi uzothola imibono yokuthi ungakwenza kanjani lokho.
1. Shintsha Ukuvama Kwakho
Uvame ukuphakamisa izisindo kuncike kohlobo lokuqeqeshwa okwenzayo. Uma ulandela uhlelo lomzimba wonke , uzodinga okungenani usuku lokuphumula phakathi kokusebenza. Ngaleso sizathu, ungaphakamisa izikhathi ezimbili noma ezintathu ngesonto. Uma ulandela isimiso sokuhlukanisa futhi uphakamisa imisipha ehlukene ngezinsuku ezithile, ungaphakamisa izikhathi ezine noma ngaphezulu ngesonto.
Ukushintsha ukuthi uvame ukuzivocavoca kaningi kangakanani kuzokushintsha ifomethi yokusebenza kwakho, ukuxoshe udlule i-plateau yakho. Ezinye imibono:
- Zama isimiso sokuhlukanisa . Ukushintsha kusuka ekuqeqeshweni komzimba wonke ukuhlukanisa ukusebenza kuzokuvumela ukuba wenze ukuqeqeshwa okwengeziwe futhi ugxile kakhulu eqenjini ngalinye lezinsimba. Ezinye izibonelo zifaka:
- Ukunye okunye okuphezulu komzimba nokusebenza komzimba okuphansi
- Ukuzivocavoca okunye okunye nokudonsa umzimba
- Ukusebenza amaqembu omzimba aphikisanayo ngezinsuku ezahlukene
- Zama isimiso somzimba esiphelele . Uma ngabe wenza isimiso sokuhlukanisa, ukubuyela ekuqeqeshweni komzimba okuphelele kungakuqabula futhi kuyindlela enhle yokuyeka uhlelo lwakho lokuqeqesha isonto noma amabili.
- Hlanganisa . Awudingi ukwenza noma enye. Zama umzimba wokuzivocavoca umzimba usuku olulodwa bese umzimba ophezulu wokuzivocavoca kanye nokusebenza komzimba okuphansi kamuva ngesonto ukugcina izinto ezithakazelisayo.
Khumbula ukuthi awufuni ukusebenza imisipha efanayo izinsuku ezimbili ngokulandelana, ngakho-ke usethe isimiso sakho ukuze uhlanganise okungenani usuku olulodwa lokuphumula.
2. Shintsha Ukuzivocavoca Kwakho
Uma wenza izivivinyo ezifanayo ngokuphindaphindiwe, umzimba wakho akuyona into kuphela eguquguqukayo. Ubuchopho bakho buyashintsha futhi, ukwenza kanjalo kusetshenziselwa izindlela ezithile zokunyakaza ozikhiphayo njengoba umzimba wakho udlula ngalezo zindlela ezijwayelekile. Ngokushintsha izivivinyo zakho, ngokwesibonelo, ukwenza i- curl yesando esikhundleni se- biceps curl ejwayelekile, usebenze ngendlela yakho ehlukile, ukuvumela ukuthi uphule i-plateau yakho.
Ukuze uthole imibono, phequlula lokhu kusebenza kanye nezihloko ukuze uthole imibono emisha yokusebenzela amaqembu ahlukahlukene e-muscle:
- Amathiphu Wokuthuthukiswa kokuzivocavoca
- Ukuthuthukiswa komzimba ophezulu
- Ukuthuthukiswa komzimba okuphansi
- Ukuthuthukiswa kwe-Abs neyokuqala
3. Shintsha Izinketho Zakho
Enye indlela elula yokugqugquzela umzimba wakho ukuguqula inani lezinhlelo ozenzayo. Abaqalayo bangabona imiphumela ngeqoqo elilodwa kuphela kodwa, njengoba uthola amandla, ungeze esinye isethi noma amabili kuzohlinzeka inselele enkulu. Okunye ukuhlola kusikisela ukuthi isethi esisodwa sinenzuzo njengamaqoqo amaningi (ukunikeza ukuthi uphakamisela ukuhluleka ).
Noma kunjalo, ekuhlangenwe nakho kwami, iningi labantu aliphakamisi ekuhlulekeni futhi liphelile ukuthola imiphumela eminingi ngokwenza okungaphezu kwesethi eyodwa.
Yiqiniso, zingaki ozibekayo ozikhethayo kuxhomeke emigomweni yakho, isikhathi esingakanani onayo kanye nezinga lakho lokuzivocavoca. Iziqondiso ezijwayelekile ziphakamisa:
- Ukukhuthazela kwemisipha: 1-3 amasethi we-12-20 reps
- Ukwakhiwa kwamandla namandla: 1-6 amasethi we-8-12 reps
- Ngamandla amakhulu namandla: 1-5 amasethi we-1-8 reps
Uma wenza isethi eyodwa, engeza isethi yesibili esimisweni sakho bese unikeza umzimba wakho isonto noma amabili ukuze ujwayele lokho. Ungangeza esinye isikhathi esiphezulu uma usulungele inselelo enkulu.
4. Shintsha Izisindo Zakho Nezinguquko Zakho
Ukushintsha inani lesisindo oyisebenzisayo nenombolo ye-reps yindlela enye yokunika amandla amandla amasha futhi ugcine izinto ezithakazelisayo. Indlela elula yokutshela ukuthi yisikhathi soshintsho ukugcina ilogi lokusebenza kwakho. Uma uqaphela ukuthi ungenza ngaphezulu kwe-reps kunangaphambili, ukwandisa isisindo sakho bese uphonsa ukubuyela kwakho emuva lapho bekude noma bephansi.
Ungashintsha futhi uhlobo lokumelana oyisebenzisayo. Uma ngabe ukhona kumishini, zama izisindo zamahhala. Uma uvame ukwenza izisindo zamahhala, zama izintambo noma imishini yokuhamba yamahhala. Izenzo zakho zizozizwa zihlukile futhi uzobandakanya amafayili akho emisipha ngezindlela ezintsha.
Kwabaqalayo, ochwepheshe basikisela ukushintshana kokushintsha izisindo zakho nokuphindaphinda njalo ngesonto. Ngezansi yisibonelo sendlela ongayishintsha ngayo uhlelo olusungulwe ekuqaleni kwezinyanga ezingu-6:
- Amaviki 1 no-2 - Qala uhlelo lomzimba wonke, wenze umsebenzi ngamunye ngokuphindaphinda oku-10 ngesisindo esilinganiselwe
- Iviki 3 - Ukwandisa isisindo ngo-5-10% bese unciphisa ukuphindaphinda kwakho ku-8. Ngokwesibonelo, uma wenza ama-curl biceps nge-10 lbs, uzokwandisa isisindo kuze kube ngu-12 lbs bese wenza u-8 kabusha (Qaphela: uma ungenza okungaphezu kuka-8 u-reps, ukwandise isisindo sakho uze uthole ukumelana ongaphakamisa izikhathi ezingu-8 kuphela)
- Iviki 4 - Gcina izisindo ezifanako, kodwana ukwandisa i-reps yakho ukusuka ku-8 ukuya ku-10
- Isonto 5 - Ukwandisa ukuphindaphinda ku-12
- Iviki 6 - ukwandisa isisindo ngomunye u-5-10% bese uphindela emuva ku-8 emuva
Lesi yisibonelo nje, ngakho-ke shintsha izinguquko zakho ohlelweni lwakho siqu nokuthi yini enengqondo kuwe nemigomo yakho. Khumbula ukuthi noma yikuphi ukushintsha, ngisho neyincane, kungenza umehluko.
5. Shintsha Indlela Yakho Yokuqeqesha
Uma ungumqali, ungase ufune ukuba nesibindi ngokushintsha kwakho. Ukuguqulwa okuningi kungabangela ukulimala noma ukukhathazeka futhi udinga isikhathi esiningi ukuze ufunde izivivinyo futhi ujwayele ukuphakamisa izisindo. Uma uqale ngokuqeqesha umzimba, ungase ufune ukuhlala nalawo amasonto ambalwa ngaphambi kokuba ufunde izinhlobo ezahlukene zokuqeqesha.
Uma unamaviki ambalwa noma izinyanga zokuqeqesha ngaphansi kwebhande lakho, usulungele ushintsho olwengeziwe, njengokushintsha isimo sokusebenza kwakho. Ngezansi nje izibonelo ezimbalwa zendlela ongakwenza ngayo lokhu:
- Yehlisa isethi : Ngemva kokuqedela konke ukubuyela kwakho nokufinyelela ukwehluleka, ukunciphisa isisindo sakho ukuqedela isethi nge-reps embalwa. Abanye ochwepheshe batusa ukwenza iqoqo elilodwa lezinhlayiya zokudonsa futhi kuphela okwenzela ama-exercises 2-3 ukuze ugweme ukuxoshwa nokulimala. Kungase kudingeke uzame ngale ndlela yokuqeqesha ukuthola ukuthi yini ehamba kahle kuwe.
- Ukuqeqeshwa kwePiramidi : Lolu hlobo lokuqeqesha luhilela ukwandisa noma ukunciphisa izisindo zakho nokuphindaphinda ngesethi ngayinye. Isibonelo, ukwenza iqoqo elilodwa lama-curls elinesisindo esilula se-reps engu-15, besebenzisa isisindo esinzima kakhulu futhi senza izintambo ezingu-12 ukuze usethe isethi esilandelayo bese uqedela ngesisindo sakho esikhulu kunawo wonke sezintambo ezingu-8-10.
- I-Supersets : Ukufaka ama-superset kuhilela ukwenza umsebenzi owodwa ngokushesha olandelwa omunye ngaphandle kokuphumula. Ungenza izivivinyo ezimbili noma ngaphezulu zeqembu elifanayo lemisipha noma usebenze ngamaqembu ahlukene e-muscle. Ezinye izibonelo:
- Ukuqeqeshwa okuphezulu . Le ndlela yokuqeqesha ihilela ukwenza i-rep ngayinye ngesikhathi esincane, ngokuvamile imizuzwana engu-8-10. Lolu hlobo lokuqeqeshwa luyinselele kakhulu, ngenxa yengqondo nomzimba. Ukugxila ngokuqinile kwifomu kuyisihluthulelo sokugwema ukulimala nokuqeqesha okuncane.
- Ukuqeqeshwa kwe- Eccentric . Lolu hlobo lokuqeqesha luhilela ukugxila engxenyeni ephansi yesenzo ngasinye, njengokuncipha isisindo ngesikhathi se-biceps curl. Kule ndlela yokuqeqesha, uzovame ukudinga umlingani ukuze akusize uphakamise isisindo endaweni ukuze ukwazi ukugxila ekuhambeni kwe-eccentric.
- Ukuqeqeshwa kwesifunda : Ukuqeqeshwa kwesifundazwe kungaba nokufometha okuningi - konke ukuqeqeshwa kwamandla, yonke i-cardio noma ukuxuba kokubili. Umqondo uwukusebenzisa izivivinyo eziningana, omunye emva komunye, ngeyodwa noma ngaphezulu. Uzothola izibonelo ezihlukahlukene kule database yokusebenza kokuqeqesha.
Ngingazi kanjani Okushiwo?
Ukubheka zonke izinqumo ozicabangayo - ingabe kufanele ngishintshe zonke lezi? Futhi uma kungenjalo, yiziphi okufanele ngizikhethe? Khumbula ukuthi zonke lezi zincenye - imvamisa, izisindo, ukuphindaphinda, ukusetha kanye nendlela yokuqeqesha - zihlobene. Ukushintsha isici esisodwa sokuqeqeshwa kwakho kungadinga ukuba ushintshe abanye ukwenza izinto zisebenze. Gcina kube lula ngokushintsha ingxenye eyodwa kuphela futhi uvumele umzimba wakho uphendule kulokho. Ngokuhamba kwesikhathi, uzofunda kabanzi ngomzimba wakho, ukuvumela ukuthi wenze izinguquko kalula.
> Imithombo:
> Umkhandlu waseMelika Wokuzivocavoca. (2003). Umhlahlandlela we-ACE Personal Trainer, u-3rd Edition . I-San Diego, CA: i-American Council on Exercise.
> Hass, Chris J., et al. I-single versus isethi eminingi kuma-weightlifters ezithabiso zesikhathi eside. I-Med. Sci. I-Sports Exerc., Vol 32 (1), Jan 2000.