Izindinganiso zokuqeqesha isisindo 2
Lona yingxenye yesi-2 yeziNhloko zokuQinisekisa ukuGqoka nokuQeqesha .
Ukuqeqeshwa kwesisindo, ukuqeqeshwa kwamandla noma ukuqeqeshwa ukuphikiswa, noma yini oyithandayo ukuyibiza, ukwakha isisekelo samandla, amandla, ubuningi kanye nokukhuthazela kwemisipha ngenxa yemisebenzi elandelayo nemidlalo.
- Ukwakhiwa komzimba kugcizelele ekubunjweni komzimba kanye nencazelo yemisipha, ikakhulukazi ngenhloso yokuncintisana. Izinhlelo ze-Hypertrophy zikhona lapha.
- Izinhlelo ezithinta ezemidlalo zisebenzisa imishanguzo esekela futhi ithuthukise, ngangokunokwenzeka, izenzo ze-muscular zezemidlalo. Isibonelo kungase kuqeqeshwe abagijimi ngokuzivocavoca okufanisa ukudonsa emanzini, okubhekiswe emahlombe, izingalo kanye nemisipha yangemuva. Amandla-ukukhuthazela kanye nezinhlelo eziningi nezinamandla ziwusizo kodwa ziguquke kakhulu ezemidlalo ethile futhi zidinga uklanyelwa ukuze zingaphazamisi isethi yamakhono adingekayo emdlalweni.
- Ukulahlekelwa isisindo nokuzivocavoca kuhlanganisa ukuvivinya umzimba okuhlinzeka uhlelo lokuzivocavoca nxazonke lokungeza imisipha nokulahlekelwa amafutha omzimba. Ama-Bodybuilders afuna ukubukeka kahle ebhishi afakwe esigabeni.
- I-Olympic weightlifting iyinhlangano yezemidlalo ekhethekile yokwenza izinto ezisebenzisa imisho emibili nje kuphela, ihlanzekile futhi ihlwitha futhi iyabanjwa, nakuba kunezivivinyo eziningi zokuqeqesha. Ukuphakama ngakunye kuyisipesheli kakhulu kanye nobuchwepheshe, okudinga ukuqeqeshwa nokusebenza okuningi.
- Ukuncintisana kwe-Powerlifting kudinga ukuphakama ezintathu nje kuphela, i-squat, i-bench press and deadlift. Kanti, amandla kanye namasu kuyisisekelo se-Powerlifting.
Ukuvama Ukuvama Nokunciphisa Ukuqeda
Ukuqeqeshwa kaningi kangakanani nokuthi kuncike emigomeni yakho, isipiliyoni, iminyaka, impilo, ukuqina kanye nezinye izinto ezifana nokutholakala kwemishini nokutholakala kwesikhathi sokuqeqeshwa.
Umqeqeshi noma umqeqeshi kufanele athathe zonke lezi zici ucatshangelwe futhi ahlele uhlelo oluhambisana nezimo zakho nemigomo yakho.
Ibhalansi elungile ekuqeqesheni isisindo ibhalansi phakathi kwesisindo nesistimu ye-nervous stimulation, ukuvumelanisa nokubuyiswa. Ukuqina okukhulu, ivolumu kanye nemvamisa ngokushesha kakhulu, futhi ukuxilongwa kwe-syndrome kungaphazamisa intuthuko yakho. Nazi ezinye izibonakaliso zokunqoba ngokweqile:
- Ukukhathala okuqhubekayo, ukusebenza okungalungile
- Ukutheleleka nge-viral kanye ne-bacteria
- Ukulahlekelwa isisindo esingalindelekile
- Ukulimala njalo kwe-musculoskeletal
- Ukuyeka noma ukungalungi kwezikhathi
- Ukungalingani kwe-hormonal
- Ukulahlekelwa kwe-Bone ukulahlekelwa
- Ukulala kabi nokudla amaphethini
Ukuqeqesha kathathu ngeviki kuyindawo enhle yokuqhubekela phambili kokuqala kwabaqalayo nakuba isonto eliyisikhombisa ngosuku lwesonto eliyisikhombisa lizohambisana nabanye abantu kangcono. Isiphakamiso esivamile samashadi ukuvumela okungenani amahora angu-48 phakathi kwesimiso sesisindo ukuvumela ukuthi kutholakale. Abaqeqeshwe abanolwazi nabaqeqeshiwe, izinsuku eziyisithupha ngesonto ukuqeqeshwa akuyona into engavamile, nakuba izinhlelo zokuhlukaniswa - ukuqeqesha amaqembu ahlukahlukene ezinamahloni ngezinsuku ezahlukene - kuvame ukuqhutshwa. Uma uzizwa ungena enkingeni, phindela emuva, uphumule futhi uthole iseluleko esihle.
Izinhlobo Zokuzivocavoca
Kunamakhulu amaningi emithi yokuzivocavoca akhona ukukhomba izinhlanzi eziningi namaqembu omzimba futhi angathola okungaphezu kokudideka okuncane kumuntu oqala ukuqala ukukhetha.
Ukuhlukahluka kokuzivocavoca kuza ngezisindo zamahhala, imishini, ama-racks namafreyimu, umzimba wokuzivocavoca umzimba, amaqembu, amabhola nokuningi. Ngakho uhlobo lokuzivocavoca lungalinganiswa ngohlobo lwemishini, umgomo wamasuli noma umgomo wokuqina, isib. U-aerobic noma amandla okuvivinya umzimba, umshini wokuhamba ngezinyawo noma umshini we-latldown.
Izivivinyo eziyinkimbinkimbi. Izivivinyo ezakhiwe yiziqu ezibandakanya izingxube ezingaphezu kweyodwa, futhi ngokuvamile zihlanganisa amaqembu amaningi ama-muscle amakhulu. Izibonelo: i-squat, i-deadlift, ihlezi umugqa wekhebula, i-latld pulldown.
Ukuzivocavoca umzimba. Ukuzivocavoca okuzihlukanisayo kungamunye okubandakanya okuhlangene okukodwa futhi okuvame ukuhlasela iqembu elilodwa elingasese. Izibonelo yi-curl yesikhumba se-dumbbell ye-biceps nomshini wokwandisa umlenze we-quadriceps.
Yikuphi Ukuvivinya Okufanele Uyenze?
Akugweme umbuzo ongasho ukuthi kuncike. . . Ngabe imiphi imigomo yakho, yiziphi izinto kanye nezinsiza onakho, ubudala, amandla, izisindo nokuzibophezela.
Ake sithi ufuna ukwakha amandla nesisindo somzimba, noma mhlawumbe ukuqina kwemisipha nencazelo. Kukhona isivumelwano esijwayelekile sokuthi iziphakamiso ezinkulu 'ezintathu ezinkulu' - ukuphakama kwamandla - ukukhipha ibhentshi, ukunyathelisa ibhentshi nokubulala - yizikhwama eziyinhloko zokwakhiwa kwenqwaba namandla. Ziyizobuchwephesha, futhi mhlawumbe ziyingozi, ezenziwe ngezisindo zamahhala eduze nomkhawulo wokuphakama kwakho, ngakho-ke isiqondiso nendawo ebonakalayo kuyasiza uma kungadingeki. Noma kunjalo, ungaqala ngama-dumbbells, noma izinsimbi ezilula kuze kube yilapho uthola isihloko saso futhi uthuthuke lapho.
Uma uqeqesha ibhalansi elungile lokubunjwa komzimba namandla ungangezela okungeziwe emuva, isisu nesisu somsebenzi kanye nomsebenzi oqondile ngaphambili kwezingalo. Hlola amandla ayisisekelo kanye nesisindo semisipha engizihlanganisa ndawonye. Lokhu kufaka phakathi i-squat, i-bench press, i-deadlift, i-curl yesandla, i-triceps pushdown, i-lat pulldown, ihlezi i-cable irowu, i-crunch, i-press head kanye nomshini we-leg. Ama-Chin-ups, amadonsa, imigqa ehamba phambili, i-cable crossover flyes, i-curling ye-curl, i-diplers ne-calf iphakamisa kufanele ijikeleze (kodwa hhayi konke ngesikhathi esisodwa!). Lolu hlu luyinto evamile futhi iningi lazo lizoba nemishini eminingi yokwenza lezi zivivinyo.
Ukuze uthole ulwazi oluthe xaxa, umzimba ophelele-umzimba ofana nokuhlanzwa kwe-hang kanye nokudonsa-ukudonsa kuzozuzisa. Ngokusobala kukhona okuningi, ngisho namakhulu umzimba, ngakho-ke uyazi ukuthi kumnandi ngeke kumeke.
Ukwakhiwa komzimba, lapho incazelo ye-muscle ye-muscle encane ingaba ibalulekile, uhla olubanzi lokuzihlukanisa luvame ukuqhutshwa. I-Olympic weightlifting idinga ukuqeqeshwa kwamandla nokuqeqeshwa okuthile.
Bheka futhi: Okubalulekile kokuqeqeshwa kwe-Weight Training and Resistance Training - Ingxenye 1 neNgxenye 3 .