Izikweletu Eziningi Okufanele Uyenze Ngempela?
Kunzima ukukholelwa ukuthi kunemibono eminingi enengxabano mayelana nokuzivocavoca, kodwa uma kuziwa ekuqeqesheni amandla kunemibono eminingi ephikisanayo. Kukhona izinsimbi zamahhala vs imishini yokuphikisana , futhi ungakhohlwa ukukhishwa kwamaphrotheni okungakaze kubonakale kuxazululwa. Futhi-ke, kunombuzo wokuthi mangaki amaqoqo okufanele uyenze ukuze uthole imiphumela eningi kakhulu.
Abanye abaqeqeshi batusa ukwenza noma yikuphi kusuka ku-3 kuya ku-5 kusetha ukuthola inzuzo, kanti abanye bathi nje okuphambene; lokho okubekwe eceleni kufana nokubili. Ingabe enye isethwe kangcono kunamaqoqo amaningi wokuzivocavoca? Ubani olungile?
One Setha vs Multi-Set Training
Imibono ephikisanayo mayelana nokuthi amasethi amangaki angcono kakhulu avela kumgomo wokulayisha ngokweqile . Ucwaningo lubonisa ukuthi, ukuze uzuze amandla nobukhulu, kufanele ulayishe imisipha yakho ngokweqile-ubacindezele ngaphezu kwamandla abo okwamanje.
Kule mbono, siyazi ukuthi ukuqina kuyisihluthulelo sokuzuza amandla. Ngakho umbuzo uba: Ungakwazi yini ukuthola uhlobo olubanzi oludingayo kusuka kusethi eyodwa? Abanye abantu bacabanga ukuthi akunandaba uma ukhathala imisipha yakho ngesethi esisodwa noma amasethi amaningana-uma nje imisipha yakho ibona izinga lokukhathala okwanele.
Uma uke wezwa iseluleko esididekayo, ngeke sisimangale. Imiphumela yokufunda, kanye nezincomo, zishintshile phakathi neminyaka.
Ucwaningo oluphawulekayo luka-1999 lwathola ukuthi kwakungekho umehluko ophawulekayo emandleni noma emisipha yemisipha ngenxa yethimba elilodwa elilodwa noma elilodwa. Lokhu kwalandelwa ucwaningo lwango-2002 oluphetha ngokuthi abaqeqeshi abaqeqeshwe baqeqeshelwa ukuzuza amandla amaningi ekuqeqeshweni okuningi okubhekene nokuqeqeshwa okubekiwe. Lezi zifundo ezahlukene zancoma ukuthi abaqalayo bangathola amandla aqinile kanye nokuzuza kwemisipha ngokuqeqeshwa okubekiwe, okuhlinzeka ukuthi bayinselele imisipha yabo ngesisindo esanele, kodwa ukuthi abantu abanolwazi ngokuqeqeshwa isisindo bangadinga ukusetha okuningi ukuze bathuthukise amandla nokuqina kwemisipha
Ngenhlanhla, kwenziwa izifundo ezengeziwe ezangezela ukukhanya okwengeziwe kule ndawo eqhubekayo yokuphikisana. Ucwaningo olwenziwa ngo-2009 lwathola ukuthi ukubeka umzimba kokubili kuya kwezingu-2 kwahlanganiswa nokuzuza okungaphezulu kwamaphesenti angamaphesenti angama-46 kunezifundo zombili eziqeqeshwe futhi ezingakafundiwe, futhi ucwaningo lwango-2010 lubonise ngokufanayo amaphesenti angama-40 okuzuzisa kakhulu emzimbeni we-muscle hypertrophy (ukukhula) kokubili okuqeqeshiwe nezifundo ezingafundiwe eziqedile amasethi amaningi. Okokugcina, ukutadisha kuka-2015 kubonise impendulo yesilinganiso (kangcono inani eliphakeme lezinethi) uma ubheka isethi e-1, amasethi amathathu, kanye nama-5 isethi mayelana nokuzuza amandla, ukukhuthazela kwemisipha, kanye nengxenyana ye-hypertrophy ye-arm.
Okuyisisekelo Sokusetha Okulodwa Ukuqeqesha
Ngenkathi amaqoqo amaningi angaholela ekuzuzeni okukhulu kwamandla, ukuqeqeshwa okubekwe eyodwa kungaba namanje ukukhetha okuhle kubantu abaningi kungakhathaliseki izinga lokufaneleka. Izinzuzo zokuqeqeshwa okubekwe eyodwa yilokho:
- Okukhulu kubaqalayo. Abaqalayo bazozuza okuningi ekuqeqeshweni okusethiwe okulodwa futhi kuyindlela ephelele yokuqala, ukufunda indlela yokwenza ukuhamba ngefomu elihle ngenkathi ugwema ukuyiqeda.
- Ukusebenza kwesikhathi. Kuthatha isikhathi esincane ukwenza isethi eyodwa yesenzo ngasinye ngokuphambene nezinethi ezintathu noma ngaphezulu, ngakho-ke ungakwazi ukuchofoza kalula ekusebenzeni okufutshane, ngisho nalapho ufushane ngesikhathi.
- Isithuthukisi sokuhambisana. Abantu banamathuba amaningi okunamathela ohlelweni lokuzivocavoca uma kungadingeki bachithe amahora e-gym.
- Kulula ukushintsha ukusebenza kwakho. Ungashintsha kalula ukusebenza kwakho ngokufaka esikhundleni sokuzivocavoca okusha lapho uqala ukuthukuthela noma uma umzimba uyeka ukuphendula.
Ukwenza Umsebenzi Wakho Uphumelele futhi Uphumelele
Uma unquma ukuhamba ngokuqeqeshwa okubekiwe, empeleni kufanele usebenze kanzima ukuze uqiniseke ukuthi uthola konke okuvela kukho konke. Ukugxila kulokho okwenzayo kungaqinisekisa ukuthi yonke imizuzu yokusebenza kwakho ibalwa.
- Yenza ukuqeqeshwa kwekhwalithi. Thatha isikhathi sakho ngempendulo ngayinye bese ugxila emisipha osebenzayo.
- Gxila ekusebenziseni. Yenza njalo ukuphindaphinda okukodwa ngefomu ephelele: akukho ukugubha, ukushaya, ukudiliza noma ukukopela.
- Sebenzisa izisindo ezinzima. Ukuze ukhathele imisipha yakho, kufanele uphakamise isisindo esanele ukuthi ugcwalise inani elifunayo lokuphindaphinda (endaweni ethile phakathi kuka-8-15). Uma ekupheleni kwesethi yakho ungaqhubeka, lokho kuyisibonakaliso sokuthi udinga ukwandisa isisindo sakho.
- Hamba kancane. Ukusebenzisa umfutho kusho ukuthi awubhalisi wonke ama- muscle fibers . Ngokuphindaphindiwe ngakunye, funda ku-4 ngesikhathi sokuphakamisa nokukhipha isigaba sokuhamba.
- Cabanga ngomzamo omkhulu. Khumbula, wenza isethi esisodwa kuphela, ngakho-ke hamba ngaphandle ngenkathi uhlala ngaphakathi kokulinganiselwa kwakho namakhono.
- Kulungele. Thola imisipha yakho ilungele ngokwenza okungenani ama-5-10 amaminithi we-cardio noma ngokwenza izinsimbi ezifudumele zokuzivocavoca.
- Ukuphumula. Ukuphumula okungenani usuku olulodwa phakathi kwesisindo samandla.
Ngaphansi
Uma uthanda ukuthola amandla, ukukhuthazela kwemisipha, nokuxuba umzimba, amaqoqo amaningi anenzuzo. Lokho kusho ukuthi kunezinzuzo zomsebenzi owodwa wokusetha kubantu abaningi, futhi kunezindlela ongenza lawa maseethi asebenze ukuze kuzuze. Ukuqinisekisa ukuthi ukuqeqeshwa kwakho kusebenza kahle futhi kusebenza kungadlulela ekufinyeleleni emgomweni wakho wokuzibophezela kungakhathaliseki ukuthi inani lezinombolo oziqedile ngempela.
> Imithombo:
> Krieger, J. Single vs Sets Multiple Resistance Ukuzivocavoca for Hyper Hypertrophy: A Meta-Analysis. Journal of Strength and Conditioning Research . 2010. 24 (4): 1150-9.
> Krieger, J. Single Versus Multiple Sets of Resistance Ukuzivocavoca: I-Meta-Regression. Journal of Strength and Conditioning Research . 2009. 23 (6): 1890-901.
> Radaelli, R., Fleck, S., Leite, T. et al. I-Dose-Impendulo ye-1, 3, no-5 Isethi Yokumelana Nokuzivocavoca Ngamandla, Ukukhuthazela Kwemisipha Yendawo, ne-Hypertrophy. Journal of Strength and Conditioning Research . 2015. 29 (5): 1349-58.