Uma uke waba khona emhlabeni we-weightlifting nganoma isiphi isikhathi, kunamathuba owake wezwa abanye abantu abadlala imishini yokuzivocavoca bekhuluma nge-5x5s. Uhlelo lwe-5x5 lokuzivocavoca luye lwadlula amashumi eminyaka, lwakhiwa yi- Olympic weightlifter futhi umqeqeshi, uBill Starr, inganekwane emhlabeni wonke wokuqeqeshwa kwamandla.
I-catch, Yiqiniso, ukuthi uma ungazi ukuthi umqeqeshi we-5x5 ungubani, ingxoxo yegumbi lesisindo ngeke icacise ngokushesha umqondo, noma ikutshele ukuthi kungani ukufometha kokusebenza kufaneleka ukulandela.
Nansi okudingeka ukwazi.
Ama-Basic Basics 5x5
Umqondo wokuqeqeshwa we-5x5 uqondile. Uvele wenza amaqoqo amahlanu okuphindaphinda amahlanu, noma njengoba igama lisho, u-5x5. Ngaphandle kwesimiso esilula nesiphakamiso, ukuqeqeshwa ngokwayo nakho kunamantongomane-futhi-ama-bolts, ngokuvamile okubandakanya ukuvivinya okuthathu kuphela, okuyinto ngayinye ehlose amaqembu amaningi ama-muscle ngendlela yekhamera .
Ukulungiswa kwamanje kwesimiso kufaka phakathi izinyathelo eziningi ezahlukene ohlelweni lwesonto ngalinye, kodwa inguqulo yokuqala yakwa-Starr isalokhu idumile namuhla. Indlela ahlela ngayo isimiso sakhe kanje:
- NgoMsombuluko: Squat, amandla ahlanzekile, ibhenki press
- NgoLwesithathu: I- Squat, amandla ahlanzekile, athambekele ekubhekaneni nebheki
- ULwesihlanu: I- squat, amandla okuhlanza, ukucindezela okuphezulu
Inkohliso yukuthi ngosuku ngalunye, ngoMsombuluko, ngoLwesithathu noma ngoLwesihlanu, ukuphakama okuhlukile kuhloswe, okudinga ukuthi ukwandise amazinga wokumelana nesisindo esiseduzane. Eminye iminyango emibili yokusetshenziswa kosuku olunikeziwe kancane kancane ukumelana.
Umphumela wukuthi ukuvivinya umzimba ngalunye kuphelela ekupheleni kosuku olusindayo, oluphakathi, nolululayo, okuvumela ukucindezeleka okuncane emalungwini kanye nesikhathi esengeziwe sokuphinda siphumelele emzamweni ngamunye.
Izinguqulo ezintsha zesimiso zifaka konke okuvela ekukhuphukeni kuya kuzidibaniso ezilinganiselwe kanye nezikhwama ze-hip kuya emaphashini. Ukuzivocavoca okuningi kuhlanganisa nokuzivocavoca okungeziwe kokusebenza komsuku ngalunye, okubhekiswe emqoka kanye namanye amaqembu amancane ama-muscle afana ne-biceps, amathole, ne-triceps.
Izinzuzo ze-Workout ye-5x5
Ubuhle be-Workout ye-5x5 yinto elula. Uhlelo lulula ukulandela futhi cishe nganoma ubani, kusukela ekuqaleni komuntu ophuthumayo, angayisebenzisa ukuze akhulise amandla nobukhulu. Futhi, i-weightlifters elandela uhlelo akudingeki ithwale uhlu olude lokuzivocavoca, ukubeka, nokuhlelwa nabo ekuzivocavoca-uma nje bekwazi ukukhumbula izivivinyo ezintathu abafuna ukuzenza, isethi kanye ne-rep scheme kuhle kakhulu ukukhohlwa-njalo njalo ama-five sets and reps emihlanu umsebenzi ngamunye.
Ngaphandle kokulula kwalo, isakhiwo se-5x5 sinezinzuzo kanye. Inombolo ephansi ye-reps ngayinye isethi ukuthi ungakwazi ukulayisha isisindo futhi usebenzise amazinga aphakeme wokumelana kunalokho ongakwenza uma ulandela isethi yendabuko kanye nesimiso sokuphindaphinda kokuphindaphindiwe okuyisishiyagalolunye kuya kwezingu-12 ngomsebenzi ngamunye.
Futhi isisindo esiphezulu osiphakamisayo, umonakalo omkhulu wemisipha oyozizwa ngesikhathi sesifundo. Lokhu kuzwakala njengomphumela omubi, kodwa uma nje ulalele umzimba wakho futhi ungazishiyi umkhawulo wakho, ukufaka umonakalo wamasipha ngesikhathi sokuvivinya umzimba empeleni kuyinto enhle. Njengoba umzimba wakho uhlala futhi ulungiswa ngemuva kokuzivocavoca, uvumelana ne-stimulus ehlinzekwe ngesikhathi sesifundo sakho, uzivuselele kabusha ngokusebenzisa i- muscle protein synthesis ukuze ube ngcono futhi ube namandla kunekuqala.
Kubalulekile ukuqaphela izinhlobo zokuzivocavoca ezifakiwe ohlelweni. Nakuba inani lokuzivocavoca ngomsebenzi ngamunye liphansi, ukuvivinya umzimba ngamunye kuhlanganiswa, kuhloswe ngamaqembu amaningi ama-muscle ngesikhathi esifanayo, okudinga ukuthi basebenze ndawonye ngendlela efana neketheni. Lolu hlobo lokuhlanganyela ngokugcwele komzimba lusebenza, luwela emaphethini wokunyakaza kwansuku zonke, ngenkathi ngesikhathi esifanayo sidinga ukukhishwa kwamandla avela ukwenza.
Umphumela uwukufundisa okusiza ukugcina umsebenzi kuzo zonke izindawo zokuphila ngenkathi ushisa inani elibalulekile lamakhalori. Ngenkathi ungasebenzisa uhlelo lwe-5x5 nesethi ye-rep cishe cishe noma yikuphi ukuvivinya umzimba, ufinyelela izinzuzo eziphezulu uma unamathele ngokunyakaza njengezivivinyo zangempela ezihlanganisiwe futhi zisebenza.
Ngaphambi Kokushaya I-Gym
Uhlelo lwe-5x5 lokuzivocavoca lungaba nzuzo, kodwa qaphela igama ngaphambi kokuba ulayishe ibha: ukuze uhlale uphumelele futhi ungalimazi, kufanele wenze umsebenzi ngamunye ngefomu ephelele.
Ukunyakaza okuhlanganisiwe, kuyilapho kunenzuzo ephawulekayo, futhi kudinga ukulingana okuphawulekayo, izinga eliyisisekelo lokuqina nokuguquguquka, futhi esimweni sokuhamba kwamandla afana namandla ahlanzekile, ikhono lokuphakamisa izisindo ezinzima ngejubane nokulawula okuqhuma .
Kunconywa kakhulu ukuthi ufune usizo kumqeqeshi noma umqeqeshi lapho uqala ukuqala lolu hlelo lwesitayela, ikakhulukazi ucabangela ukuphikisana okunzima okuhilelekile. Ufuna uqiniseke ukuthi wenza umsebenzi ngamunye ngendlela efanele, futhi ngezinga elifanele lokumelana, ukuze ungapheli ukulimala.