Yakha uhlelo lwakho ngezinhloso zakho
Ukusetha nokuphindaphinda (kabusha) ukwakha isisekelo izinhlelo zokuqeqesha isisindo.
- I- rep yisinye isenzo sokuzivocavoca - i-curl yendwangu ene-dumbbell isibonelo.
- Isethi yinombolo yeziphindaphindiwe ezenziwe ngokulandelana ngokujwayelekile ngaphandle kwamasekhondi phakathi kokuphindaphinda (nakuba kungase kube ngaphezulu kwezinye izinhlelo).
Izikhathi zokuphumula phakathi kwamasethingi zivame ukuhamba phakathi kwamasekhondi angu-30 kuya kwemizuzu emibili kodwa zingaba mfushane noma zide kuncike kumgomo othile wohlelo.
Isetha futhi ibuye kabusha ukufanisa izinhloso zakho zokuqeqesha
Into elandelayo okudingayo ukuyihlola ukuthi ungayakha kanjani imininingwane yezinethi kanye ne-reps ukuze kuvumelaniswe nezinhloso zakho zokuqeqesha. Ake sibheke emigomeni yokuqeqeshwa yamandla evamile. Ukuze uthole isiqondiso mayelana nokuthi kunesisindo esingakanani sokuphakamisa esimweni ngasinye, bheka: Indlela Yokukwazi Kanjani Ukulinganisa Ukuphakamisa nokubuyekezwa okujwayelekile kokuqeqeshwa kwesisindo, Umhlahlandlela Wokuqeqesha Weight Best .
Ukuqeqeshwa kweGeneral Fitness
Uhlelo oluyisisekelo lokuzikhandla kufanele lubheke kokubili amandla namandla wokwakha. Uma unquma ngokuphindaphinda futhi ubeka, endaweni ethile ku-8 kuya ku-15 okuphindaphindiwe okungu-2 ukuya kwezingu-4 isetha ngaphezulu kokuzivocavoca kuka-8 kuya kwezingu-12 kulungile. Kule nkathi, musa ukuphakamisa kakhulu noma ukukhanya, kepha qinisekisa isisekelo esihle ngaphambi kokuzama ukusebenza okukhethekile.
Ukuqeqesha Amandla
Ukuqeqeshwa kwamandla, ikakhulukazi, kunokuba ukwakhiwa komzimba noma ukubunjwa komzimba kudinga inombolo ephansi yokuphindaphinda kanye nemithwalo ephakeme.
Isibonelo, abaqeqeshi bamandla bangasebenzisa uhlelo lwe-5x5, okungukuthi, amaqoqo ama-5 okuphindaphinda ama-5. Esikhathini ngasinye, imithwalo ephakeme kakhulu iyosetshenziselwa futhi ukuphumula okukhulu phakathi kwamasethi kuyodingeka. Uhlelo lwe-neuromuscular liphendula emithwalweni enzima ngokukhulisa ikhono lakho lokuphakamisa imithwalo enzima. Nakuba kudingeka isidumbu esifanele, ukuqeqesha imisipha akusizi ngcono amandla ngokulinganayo.
Ukuqeqeshwa kwe-Muscle
Isisulu sidinga ukucindezeleka komzimba ukuze ukwandise usayizi. Lokhu kusho ukusebenza umsizi kuze kube lapho i-lactate eyakha khona ne-muscle ihlushwa umonakalo wangaphakathi. Ukwanda kwamanani kwenzeka uma uphumla, udla ngendlela efanele futhi ukulungiswa kwemisipha - enkambisweni yokukhula enkulu. Lolu hlobo lokuqeqesha ludinga inombolo ephakeme yokuphindaphinda kwisethi ngayinye ukuze kukhuthazwe lelo phuzu lokuphuka, ngezinye izikhathi elibizwa ngokuthi "ukuqeqesha ukuhluleka." Indlela ejwayelekile yokwakha umzimba ingase ibe amasethi angu-3 wezivivinyo ezingu-12, emithwalweni efinyelela iphuzu lokuhluleka (noma eliseduze) ekuphindaphindiwe okumbalwa.
Ukuqeqesha Amandla
"Amandla" ikhono lokuhambisa into ngesivinini esiphezulu. Amandla afana nokulinganisa ngokusheshisa uma uthanda. Ukuqeqeshwa kwamandla kudinga ukuba usebenze ingxenye yokusheshisa , ukuphumula, bese ukwenza futhi. Ekuqeqeshweni kwamandla, uphakamisa izisindo ezinzima ngokulinganisela, ugxile ekuhambeni kokuqala kokusebenza, bese uphumula ngokwanele ukuze ululame ngaphambi kokuba uphendule noma usethe kabusha. Udinga ukuqinisekisa ukuthi isisindo ngasinye noma ukudonsa senziwa ngejubane eliphezulu.
Ukuqeqesha Ukukhuthazela
Ukuqeqeshwa kwesisindo sokukhuthazela kudinga ukuba wenze okuphindaphindiwe okuphindwe kwisethi ngayinye, mhlawumbe kuze kube ngu-20 noma ku-30, ngezinsimbi ezilula. Ungase uthande ukucabangela ukuthi kungani udinga ukwenza lokhu.
Iyini umsebenzi wansuku zonke odinga ukukhuthazela kwemisipha? Ukwenza lowo msebenzi cishe kuyindlela ephakeme yokuqeqeshwa kunokwenza ukuqeqeshwa kwesisindo. Isibonelo, sebenzela imilenze, ukugebha noma ukugibela izingalo.
Ukuqeqesha ama-Olympic Lifts
Ukuphakama kwama-Olympic kudinga amandla namandla. Kunezinhlelo ezihlukahlukene zokuqeqesha, futhi isitimela se-Olympic abagibeli bezemoto senza imishini emibili nje kuphela: ihlanzekile futhi ihlwitha, futhi iyabanjwa. Izikhathi zokuqeqesha zihlanganisa ngokuhlelwa ngokuphindaphindiwe okungu-6 noma ngaphansi. Abanesithakazelo ekuqeqesheni izingalo ezinkulu nemilenze ngokuphindaphindiwe okuphindaphindiwe. Kwezinye izikhathi, bazokwenza ukuphakama kwe-Olympic kuphela.
Kweminye imihlangano, ukuhlukahluka kokuhlanza nokuhlanza nokuqothulwa kufakiwe. Kuzo zonke izimo, ijubane lokuphakamisa kubalulekile; futhi, ekugcineni, isisindo esiphelele.