Yakha i-Muscle, Amandla, Namandla
Ibhokisi eliphumelelayo kudinga inhlanganisela yejubane, amandla, amandla, nokukhuthazela. Inqwaba ingaba yinzuzo, kuye ngokuthi ukuhlukaniswa kwesisindo.
Ukuqeqeshwa kwesisindo, noma ukuqeqeshwa ukumelana , okusetshenziselwa ngokuhlakanipha, kungakhuthaza futhi kuthuthukise lezi zici zokudlala. Ngenxa yokuthi bonke abagijimi banesidingo ngabanye, uhlelo olujwayelekile olufana nalolu olufakwe kuleli khasi kuzodingeka lulungiswe izitayela ezithile, iminyaka, imigomo, izakhiwo ezitholakalayo njalo njalo.
Nasi uhlelo olujwayelekile lokuqeqeshwa kwebhokisi:
Ukulungiselela Okujwayelekile
Isigaba esiphezulu sokulungiselela kufanele sinikeze zonke izimo ezungeze isisindo kanye namandla. Uma ulungiselela ngezikhathi zonyaka, lesi sigaba kufanele senzeke ekuqaleni kwe-preseason. Uma ungenayo "izinkathi," bese nje uthuthuka ngezigaba zokuqeqesha ngokulandelana.
Njengomthetho jikelele, futhi kuzo zonke izinhlelo ezilandelayo, ungenzi ukusebenza ngaphambi kweseshini yokuqeqesha. Yenza emva kwesikhathi ngemuva komsebenzi emva kwendandatho, noma ngaphambili, noma ngosuku oluhlukile uma kungenzeka. Udinga ukuba ube umsebenzi omusha wendandatho. Akukho okwenzayo kufanele unciphise ikhono lakho lokusebenzisa amakhono obugebengu obuchwepheshe emvelweni ongavame ukuncintisana nabo.
Ukuvama: amaseshini amabili kuya kwezingu-3 ngeliviki amasonto angu-8 kuya kwangu-10
Thayipha: isimo sokujwayelekile
Ukuzivocavoca: amasethi amathathu we-10 kuya ku-12, kanye nokufudumala nokupholisa phansi kusuka ohlelweni oluyisisekelo namandla omzimba .
- I-squat (noma umshini wezinyawo )
- Ibhenki cindezela (noma umshini wesifuba )
- I-deadlift yaseRomania
- Crunch
- Uhlezi umugqa wekhebula
- Triceps pushdown
- Lat Pulldown
- Impendulo yangaphezulu
- I-biceps curl
Ukuphumula phakathi kokusetha: amasekhondi angu-30-90
Ukulungiselela Okukhethekile
Kulesi sigaba, uzogxila kakhulu ekuthuthukiseni amandla namandla.
Ukuvama: 2 kuya ku-3 iseshini ngesonto, amaviki amane kuya ku-6
Thayipha: amandla namandla
Ukuzivocavoca: amaqoqo ama-5 angama-6.
- I-deadlift yaseRomania
- Hlanganisa ibhenki press
- Amandla we-Hang ahlanzekile
- Ukudonsa
- Izikwele
- I-Combo crunches emaqoqeni amathathu ka-10 kuya ku-12
Ukuphumula phakathi kokusetha: 3-5 amaminithi, ama-crunches, imizuzu engu-1-2
Isigaba Sokuncintisana
Inhloso yalesi sigaba ukugcinwa kwamandla namandla. Ukuqeqeshwa kwendandatho kanye nokuncintisana kufanele kube yinhloko. Ngaphambi kokuqala komncintiswano, thatha ukuphumula kwezinsuku ezingu-7-10 kusukela emsebenzini osindayo ekupheleni kokulungiswa okucacile ngenkathi ugcina umsebenzi wakho wendandatho. Ukuqeqeshwa kwesisindo esigabeni sokuncintisana kumele kudlale indima yokunakekela.
Ukuvama: amaseshini 1 kuya ku-2 ngesonto
Thayipha: amandla; imithwalo yokukhanya kanye nokubulawa okusheshayo kunesigaba esithile sokulungiselela
Ukuzivocavoca: 3 amasethi we-10, ukunyakaza okusheshayo okukhulu, 40% kuya ku-60% we-1RM
- Izikwele
- Hamba uhlanzekile
- I-deadlift yaseRomania
- I-Crunches.
Ukuphumula phakathi kokusetha: 1-2 imizuzu
Isimo se-Aerobic
Ibhokisi elingaphezu kwezingu-12 nxazonke lidinga ukuqina nokuqina komzimba. Abaningi bebhokisi balwela lolu hlobo lokufaneleka. Ukusebenza komgwaqo ovamile kuyisici esibalulekile sokuqeqesha ukukhulisa ukuqina komzimba nokukhuthazela, ikakhulu kulabo abalwa no-12. Ukuhamba kwemikhumbi kufanele kube phakathi kwamakhilomitha angu-6 no-8 ngezinga elilinganiselwe izinsuku ezine noma ezinhlanu ngesonto ngalinye. Ukuqeqeshwa isikhathi eside kufanele kugwenywe ukunciphisa ukulahlekelwa kwemisipha nokuguqulwa kohlobo lwamafayibha kusuka ngokusheshisa ukuze kuphuze.
Ukuqeqeshwa kwesifunda ku-gym kuyophinde kuhlinzekwe isimo se-aerobic.
Isifingqo
- Qinisekisa ukufudumala ngaphambi kokuqeqesha isisindo.
- Ungaqeqeshani ngokusebenzisa ukulimala okukhulu, okunzima noma okungapheliyo.
- Unganikeli iseshini sesidlo seseshini yezinsimbi ngaphandle kokuthi uphatha noma uphinde ululame kusukela ekulimazeni emsebenzini wesisindo.
- Uma unomqeqeshi onolwazi, uqondiswe nguye mayelana nemininingwane yohlelo lwakho.
- Thatha okungenani amasonto ambalwa ekupheleni kwenkathi ukuze ululame ngemuva kwesikhathi esinzima sokuqeqeshwa nokuncintisana.
- Uma usanda kushayela ukuqeqesha isisindo, funda ngokusemqoka ngaphambi kokuqala.