Ukuzivocavoca umzimba kukhona ukunyakaza okubandakanya iqembu elilodwa elihlangene noma lezinsimba. Lokhu kuhluke ekusebenziseni ama-compound , okuyinto ukunyakaza okusebenzisa okungaphezu kweyodwa iqembu elihlangene noma lezinsimba. Cabanga ngesandiso somlenze lapho kunomsebenzi owodwa ohlangene. Lokho ukuzivocavoca. Manje, cabanga nge-squat, lapho ugoqa khona emaceleni, amadolo, nezinyawo, futhi uzothola umqondo wokuzivocavoca.
Kungani Ukuhlukanisa Ukuzivocavoca Kuvivinya?
Ngokuyinhloko, ukuzivocavoca umzimba kuhlale kushukunyiswa ngoba kusebenza . Ekuphileni kwansuku zonke, iqembu elilodwa lemisipha alisebenzi ngokuzihlukanisa namanye amaqembu omzimba, lisebenza ngokubambisana nalo lonke umzimba. Cabanga ngokuvula umnyango noma ukubeka okuthile eshalofini eliphezulu. Lokhu kuhilela umzimba wonke, ngakho-ke kunengqondo ukuqeqesha umzimba ngaleyo ndlela. Kodwa-ke, kunezimo lapho ufuna ukugxila kakhulu emisebenzini yokuzihlukanisa.
- Unokungalingani kwemisipha. Yisho ukuthi uthayipha iqoqo lezimpawu zezingqimba ze-biceps. Unesandla sokunene, ngakho-ke uqaphela ukuthi ungenza ukuphindaphinda okuningi ngaleyo ngalo kunesinye ingalo. Kulokho, ungathanda ukuqhubeka wenza izindwangu zamapulangwe ukuze uqinise leyo ngalo engakwesokunxele.
- Unokulimala. Uma uke wenza ukwelashwa ngokomzimba, uyaqaphela ukuthi angase aqale ngokuzivocavoca umzimba ukuze ahlose umsizi omelekile noma ohlangene . Kancane kancane wakha amandla nokukhuthazela futhi, ngokuhamba kwesikhathi, banganezela ukulinganisela nokuzivocavoca okuningi.
- Ungumakhi womzimba noma ungumphikisi wokuncintisana. Abakhi bomzimba bavame ukubukeka kahle futhi bangase basebenzise isikhathi esiningi basebenza emaqenjini amaqembu omzimba ukuze bathole incazelo eningi futhi bakhe imisipha emikhulu .
- Ufuna uhlelo oluhlelekile. Izenzo zomzimba zikhulu, kodwa udinga ukuzivocavoca okunye ukuze uthole ukujula okungaphezu kwendlela yokuqeqeshwa kwamandla akho futhi kukuqinise amandla okuzivocavoca. Cabanga ngomugqa owodwa wengalo . Lokhu yisivivinyo esihlose ama-lats, kodwa kuhlanganisa nokusebenza kancane kwe-biceps. Uma i-biceps yakho ingenamandla, ngeke ukwazi ukuphakamisa isisindo esanele ukukhomba umsizi omkhulu, onamandla ngemuva. Ukuzivocavoca okufana ne-biceps curls kuyindlela enhle yokwenza izingalo zakho zibe namandla kwezinye izenzo zangemuva. Esinye isibonelo yisicindezeli sekhanda, okubandakanya kokubili amahlombe kanye ne-triceps. Ngoba isifuba siyinhlangano enkulu, eqinile yamasipha, udinga amahlombe akho kanye nezikhali ukuze uqinise ngokwanele ukuphakamisa isisindo esinzima. Ukusebenzisa amahlombe njengama-presses aphezulu kanye no-triceps ukuvivinya umzimba njengezandiso kungasiza ukwenza isifuba sakho sisebenze kangcono nakakhulu.
Izibonelo zokuzihlukanisa nokuzivocavoca kwama-Compound
Qhathanisa ukuzivocavoca okuzihlukanisayo ukuze usebenze okwenziwa yilolo qembu lomzimba:
- Ama-curls e-Bicep ngokumelene ne-squat amandla ane-curls zendondo
- Isandiso somlenze vs. ama- squats
- Imishini yamakhofu ngokumelene ne-pushups
- Hlola izandiso ngokumelene namadipsi
- Impendulo ye-Overhead vs. lateral iphakamisa
Ukusebenza ngezincomo ze-Comound and Isolation
Indlela oyithandayo yokuhlanganisa i-compound kanye nokuzivocavoca umzimba ukuqoqa izivivinyo ndawonye. Ngeqembu ngalinye lezinsimba, khetha isenzo esisodwa esilandelayo silandelwa ukuvivinya umzimba. Lokhu kusebenza kahle kufomethi ephezulu .
- I-Body Body Superset Workout
- Ingqikithi yenani loMuntu oqala ukuqala 2
- Ingqikithi yenqwaba yomzimba ephezulu
- Ukusebenza okuphelele kwe-Body Tri-Set
Ukusebenza okubalula ngenhla kubandakanya izinhlobo ezihlukahlukene zomzimba kanye nokuzihlukanisa ukusebenza zonke izingxenye zomzimba ngendlela enamandla kakhulu. Zama ukungeza kokubili ekusebenzeni kwakho futhi ubone ukuthi ezinye izivivinyo zishintsha kanjani. Ungathola ukuthi ungaphakamisa kakhulu uma lezo zinsizwa ezincane ezinamahloni zinamandla.
> Umthombo:
> Umkhandlu waseMelika Wokuzivocavoca. Manual ACE Personal Trainer, Edition 5 . I-San Diego: Umkhandlu waseMelika Wokuzivocavoca, 2014.