Thuthukisa igeyimu yakho yegalofu nge-Weight Training
Izinhlelo eziqeqeshwayo zokuqeqesha ezemidlalo ngayinye "zenziwa ngezikhathi ezithile" ukuze zinikeze uhlelo lokuqeqesha oluqhubekayo nolusensimini. Okusho ukuthi zihlukaniswe zibe yizigaba ezintathu noma ezine ngonyaka ngalesi sigaba ngasinye ezigxila ekuthuthukiseni impilo ethile.
Imidlalo yezemfundo esebenzisa izisindo ekuqeqeshweni kwabo, okuyinto yezemidlalo kakhulu kulezi zinsuku, isigaba ngasinye sinemigomo ehlukene futhi isigaba ngasinye esilandelayo sakha esikhathini sangaphambilini.
Kwabaqeqeshi abaningi abajikelezayo, igalofu ihlukile kancane. Ungadlala kakhulu unyaka wonke uma uhamba phakathi kwamazwekazi. Noma kunjalo, yilapho uhlelo lokuqeqeshwa kwesisindo lubukeka uma igalofu lakho lidlala isikhathi sonyaka lilandelwa yisikhathi esivaliwe noma esivaliwe - iqhwa neqhwa kube umkhawulo omkhulu!
Yeka ukuthi izinhlelo eziPeriyo zisebenza kanjani
Ukuqala kwangaphambi kwesizini
Abadlali balungiselela inkathi bese baqala ukwakha ngemva kwekhefu. Ukugcizelelwa ekwakhiweni kwamandla okusebenza kanye neminye imisipha ( hypertrophy ).
Isikhathi esingaphambi kwesizini
Abadlali basebenza kuze kube sekuqaleni kwenkathi. Ukugcizelelwa ukwakha amandla amakhulu.
Ngenkathi
Ukuncintisana noma igalofu evamile yokuzilibazisa iyaqhubeka futhi ulindele ukuba ube nesimo se-peak. Ukugcinwa kwamandla namandla kugcizelelwe.
Isikhathi esivaliwe
Isikhathi sokuphumula okwesikhashana kodwa kudingeka uhlale usebenza uma ufuna ukuthola ukuqala okuhamba ngezinyawo ngonyaka ozayo. Ukugcizelelwa ukuphumula nokuphulukiswa nokugcinwa kwemisebenzi elula - ukuqeqesha okuphambene , umsebenzi wokuzivocavoca wokukhanya.
Ikhefu lokuqeqesha ngamandla ngamandla livame ukusiza. Njengoba inkathi yangaphambi kwesikhathi isondela, umsebenzi ovamile wokuvama umzimba ungaqala futhi.
Inothi elibalulekile: Ngokomzimba, igalofu idinga ukuhlanganiswa kwempilo namandla aerobic . Awufuni ukufeza emigodini embalwa yokugcina ejikelezayo ngoba uzizwa ukhathele, okuthinta ingqondo nokusebenza ngokomzimba.
Lolu hlelo luwukuqeqesha amandla, kodwa kufanele ulungiselele kahle izinsuku ezide ku-fairway ne-aerobic conditioning eyengeziwe. Ukuzivocavoca kungase kube ngokwanele kwabanye, kodwa i-cardio eyengeziwe emgwaqweni noma kwi-gym ingahle isebenze inzuzo yakho.
Indlela eyisisekelo yalolu hlelo lweGolf Weight Training Program
Abagibeli begesi njengoGary Player, uGreg Norman, noTiger Woods baye baqinisa amandla ukuqeqeshwa, uma kungadingekile, ekwandiseni ukufeza igalofu. Asikho isizathu ukuthi angeke sisebenzele i-galazi yama-amateur nokuzilibazisa.
Lolu hlelo lwesigaba ezine lwegolfu. Isigaba sokuqala sigxile ekwakheni amandla ayisisekelo kanye nemisipha futhi eyesibili ekunikezeni amandla. Lokhu kufanele ihambisane ne-golfers. Uma udlala unyaka wonke ungakwazi ukuqhubeka nohlelo lwamandla uma usakha izinto eziyisisekelo. Uma uthatha ikhefu isikhathi eside kunenyanga, qala futhi ngohlelo lwamandla.
Cabanga ngalolu hlelo olwethulwe lapha ohlelweni oluphelele, olulungele kakhulu abaqalayo noma abaqeqeshi abathintekayo ngaphandle komlando wokuqeqeshwa kwesisindo. Izinhlelo ezinhle kakhulu zihlale ziqondene nomzimba womuntu siqu wamanje, imigomo, nokufinyelela ezinsizeni kanye nabaqeqeshi.
Uma usanda kushayelwa ukuqeqeshwa isisindo, shayela phezulu ngemigomo nemikhuba enezinsiza zokuqala .
Njalo ufudumale futhi uphole phansi ngaphambi nangemva kweseshini yokuqeqesha. Isivivinyo sezokwelapha sokuzivocavoca ngaso sonke isikhathi umqondo omuhle ekuqaleni kwenkathi. Manje, ake siqale:
Isigaba 1 - Ngaphambi Konyaka
Amandla nesisulu seSigaba
Kulesi sigaba, uzokwakha amandla nemisipha. Ukugcizelela ukuphakamisa izisindo ezinzima ngokulinganisela ukuze kuqeqeshwe isimiso sezinzwa ngokubambisana nezinsimbisi ze-muscle ukuhambisa imithwalo emikhulu. I-hypertrophy, eyakha isayizi yemisipha, akusho ukuthi amandla, nakuba kulesi sigaba sesisekelo isakhiwo esithile semisipha siyokusiza kahle ekuthuthukiseni amandla.
Amandla azoba isisekelo sesigaba esilandelayo, okuyinto ukuthuthukiswa kwamandla.
Amandla yikhono lokuhambisa imithwalo esindayo kunazo zonke ngesikhathi esifushane. Amandla ngokuyinhloko umkhiqizo wamandla nesivinini. Ukuze uthole igalofu, kungase kusho ukudubula okungcono kakhulu, ukulawula okwengeziwe kulezo ndlela ezibucayi noma ubude emigodini emikhulu emihlanu.
Isikhathi sonyaka: Mid pre-inkathi
Ubude besikhathi: amasonto angu-6-8
Izinsuku ngeviki: 2-3, okungenani usuku olulodwa phakathi kwamaseshini
Ibuyela emuva: 8-10
Isetha: 2-4
Phela phakathi kokusetha: 1-2 imizuzu
Isigaba 1 Ukuzivocavoca
- I-Barbell squat , i-dumbbell squat noma i-squled hack squat
- I-deadlift yaseRomania
- I-Dumbbell ibiceps curl arm
- Umgca we-Dumbbell obheke phezulu
- I-Dumbbell iqoqa ukunwetshwa noma ukuchithwa kwemishini
- Ikhefu lezinkuni zokhuni
- I-Lat pulldown ngaphambili ngensipho enkulu
- Qala kabusha
Ikhomba Okuphawulayo
- Lungisa isisindo ukuze ukuphindaphinda okumbalwa kokugcina kukhishwe intela kodwa kungabangeli ukuthi "uhluleke" ngokuphelele.
- Nakuba umzimba ophezulu - ukuguqulwa - lapho isenzo siboniswa khona egalafini, "uketshezi olwedlule" lwezinkalo, i-gluteals (butt) nemilenze engenhla kanye nezibeletho zilingana ngokubaluleka ekusebenzeni i-swing. Ama- squats nama-deadlifts akha amandla namandla kule ndawo.
- Ungasebenzi ukuhluleka emzimbeni womzimba onjenge-press dumbbell, izinkuni kanye ne-lat pulldown, futhi unesimo esihle. Gcina izibikezelo ezindizeni eziqondile nezikhali ezingenhla ezingakhulumi ngokweqile ngaphansi kwe-parallel ngaphansi kokunyakaza. Kubalulekile ukuvikela ukuhlanganyela okusemandleni lapho kuqeqeshwa khona imidlalo lapho ihlombe lithola khona "umsebenzi wokuzivocavoca" othize - kulokhu kuleso sifundo.
- Uma ungeke ukwazi ukuphumula kusukela ngeseshini ngolunye usuku lokuphumula olulodwa phakathi, hlela kabusha lolu hlelo ukuya emihlanganweni emibili ngesonto ngalinye kunezintathu. Ukuqeqeshwa kwamandla kungadinga ngokomzimba nangokwengqondo - kodwa kungenza igalofu.
- Ungase ube nesifo ngemuva kwalesi senzakalo. Ubuhlungu be-muscle noma ukubambezeleka ukuqala ubuhlungu besisindo ( DOMS ) buvamile ; ubuhlungu obuhlangene abukho. Qiniseka ukuqapha ingalo yakho nokuphendula kwehlombe kulesi sigaba. Phindela emuva uma noma yikuphi ubuhlungu obuhlangene noma ukunganaki buzwa.
Isigaba sesi-2 - Isikhathi esandulele sokuqala ngaphambi kwesizini
Ukuguqulwa Kwamandla
Kulesi sigaba, ukwakha emandleni asetshenziswe esigabeni 1 ngokuqeqesha okuyokwandisa ikhono lakho lokuhambisa umthwalo ngezinga eliphezulu. Amandla ahlanganisa amandla kanye nesivinini. Ukuqeqeshwa kwamandla kudinga ukuba uphakamise izisindo nge-high speed futhi ngenhloso yokuqhuma. Udinga ukuphumula ngokuphindaphindiwe ngokuphindaphindiwe nokuphindaphinda ukuze ukunyakaza ngalunye kwenziwe ngokushesha ngangokunokwenzeka. Inombolo yezinethi ingaba ngaphansi kwesigaba 1. Akukho ukuqeqeshwa okuphawula ngale ndlela uma ukhulelwe.
Isikhathi sonyaka: inkathi yangakapheli yenkathi yangaphambi kwesikhathi kanye nonyaka
Ubude besikhathi: okuqhubekayo
Izinsuku ngeviki: 2
Ibuyela emuva: 8 kuya ku-10
Isetha: 2-4
Ukuphumula phakathi kokuphindaphindiwe: imizuzwana engu-10 kuya kwangu-15
Ukuphumula phakathi kokusetha: okungenani umzuzu owodwa noma kuze kutholakale
Isigaba 2 Ukuzivocavoca
- I-Barbell noma i-dumbbell ihlale ihlanzekile
- I-push push-pull
- Ikhefu lezinkuni zokhuni
- Imithi ibhola push push
- Imithi ye-Medicine imiswe ngokubambisana nomlingani (ukuphindaphinda okungama-6x15 okusheshayo, ukubuyisela phakathi kwamasethi) (noma yedwa)
Ikhomba Okuphawulayo
- Ekuqeqeshweni kwamandla , kubalulekile ukuthi utholakale ngokuphindaphindiwe ngokuphindaphindiwe njalo bese ubeka ukuze ukwazi ukwandisa ukunyakaza kokuhamba. Izisindo akufanele zibe nzima kakhulu futhi isikhathi sokuphumula sanele.
- Ngesikhathi esifanayo, udinga ukusunduza noma ukudonsa imithwalo esindayo enamandla ukuthuthukisa amandla ngokumelene nokumelana okunengqondo.
- Ngenkinga yebhola lezokwelapha, yenza isethi ephelele esiphezulu bese uphumula ngokwanele ngaphambi kwesilandelayo. Uma ungenalo umlingani, sebenzisa ibhola elikhanyayo futhi ugcine ibhola ezandleni zakho ngenkathi uguquka ukusuka kolunye uhlangothi.
Isigaba 3 - Esikhathini sonyaka
Ukugcinwa kwamandla namandla
Isigaba esilandelayo 1 (Amandla noMascle) nesigaba sesi-2 (Amandla) isamba sezikhathi ezimbili ngesonto ngalinye. Njalo ngeviki lesihlanu, yeqa ukuqeqeshwa kwesisindo ukusiza ukutakula.
Ikhomba Okuphawulayo
- Zama ukungenzi ukuqeqeshwa kwamandla ngosuku olufanayo njengoba uqhuba esikoleni - noma ukusebenza okungenani okuhlukene ekuseni nakusasa ntambama bese ugxila emdlalweni wakho omfushane kunokuba umshayeli wamandla uma wenza.
- Ukuphumula ngokuphelele amandla okuqeqesha isonto elilodwa ezinhlanu. Umsebenzi wokuzivocavoca okhanyayo ulungile.
- Sebenzisa isahlulelo sakho. Unganikeli ukuqeqeshwa kwamakhono wezobuchwepheshe emsebenzini wesisindo uma unesikhathi esilinganiselwe sitholakalayo.
Isigaba sesi-4 - Isikhathi sokuvala
Uma une-off-season, manje sekuyisikhathi sokuphumula. Udinga lesi sikhathi sokuvuselelwa ngokomzwelo nangokomzimba. Kwaphela amasonto ambalwa, ukhohlwa ngegalufu futhi wenze ezinye izinto. Ukuhlala kufanelekile futhi kusebenze ngokuqeqesha okuhamba phambili noma eminye imisebenzi kuseyinto enhle.
Zinike isikhathi esiningi sokwenza konke futhi ngonyaka ozayo.