Uhlelo Olulodwa Ongahle Uludinge
Lokhu kungomunye uchungechunge lwezinhlelo zokuqeqesha njalo zesisindo. Uhlelo ngalunye luhlelelwe umphumela othize kubandakanya ukuqina komzimba jikelele, ukulahlekelwa isisindo, ukubunjwa komzimba kanye nezinhlelo ezithile zezemidlalo.
Amandla Eyisisekelo Ne-Muscle
Uhlelo oluyisisekelo oluqinile nolwaseMuscle alulona nje lwabaqalayo: kufanele ulisebenzise uma ufuna uhlelo oluhlelekile nolunembile olulandela isipiliyoni esingavamile.
Njengoba igama lisho, kuyisimo sonke-nxazonke samandla ayisisekelo nokwakhiwa kwemisipha . Lokhu kungasetshenziswa ekuqeqeshweni kwe-off-season uma imidlalo yakho inezici zamandla, amandla namandla okukhuthazela, okuhambisana nemidlalo eminingi. Xhumana nomqeqeshi wakho ukuqinisekisa ukuthi akuphikisani nezinye izinto ezibalulekile zokuqeqesha. Izinhlelo zokuqeqesha zihlala ziphumelela kakhulu uma ziqondiswa ngqo kubantu kanye nemigomo yabo.
Kumele ufunde ulwazi lokuqeqesha isisindo ngaphambi kokuqala lolu hlelo, noma yiluphi uhlelo lwalolu daba. Ukuzivocavoca sebenzisa izisindo ezivamile nezisetshenziswa ezitholakala ezinhlotsheni eziningi. Zonke izivivinyo zingenziwa ekhaya uma unemishini efanele yokuzivocavoca ekhaya . Ukuhlolwa kwezokwelapha kanye nokunikezwa kwempahla kuwukuhlakanipha uma usuhlala isikhathi eside. Qaphela amajoyini akhaliwe noma angasebenzi. Thola iseluleko sezokwelapha ngaphambi kokuqala ukuqeqeshwa ngesisindo uma lokhu kusebenza kuwe.
Uhlelo oluyisisekelo luhlanganisa:
- Kulungele
- I-squat (noma umshini wezinyawo )
- Ibhenki cindezela (noma umshini wesifuba )
- I-Deadlift
- Crunch
- Uhlezi umugqa wekhebula
- Triceps pushdown
- Lat Pulldown
- Impendulo yangaphezulu
- I-biceps curl
- Khuphuka phansi, welula
I-Warmup
Ukufudumala ngemizuzu eyishumi yokuzivocavoca kwe-aerobic. Lokhu kungaba nokuhamba ngezinyawo noma ukugijima, ibhayisikili elimilayo, imishini yokuqeqesha noma imishini yokuhamba.
Yandisa lokhu kumaminithi angu-30 kuye ngokuthi izidingo zokulahlekelwa kwamafutha. Kunoma yikuphi, ngincoma okungenani imizuzu engu-30 yokuzivocavoca kwe- cardio ngokulinganisela okuphindwe kathathu ngesonto ngalinye kubo bonke abaqeqeshi bezinsimbi ukuze kukhuthazwe ukufaneleka komzimba we-aerobic. Akudingeki kwenziwe ngesikhathi esifanayo neseshini sesisindo.
I-warmups ibalulekile ukuthola igazi eligeleza enhliziyweni, emaphashini, nasemisipha kanye nokucwilisa (synovial) uketshezi ukukhulula amalunga amalungiselelo okusebenza. Isenzo ngasinye sesisindo kumele sifake i-warmup enezinsimbi ezilula futhi usebenzise ifomu elifanayo nesisindo somzimba. Amaphesenti angamashumi ayisithupha okuyisisindo sakho sokuzivocavoca angakulungele ukulwa nempi. Ukwehlisa akubalulekile kakhulu ngaphambi kokuzivocavoca futhi kwenziwa kangcono ngemva kokuzivocavoca. Okunye ukukhanya okulula ngeke kwenziwe okubi.
The Exercises
Uma unesipiliyoni sokuqeqeshwa kwesisindo nesisindo samahhala, ungase ufise ukuqala ngomshini womlenze womshini esikhundleni se-squat, ikakhulukazi uma ungahambisani nomqeqeshi, umsizi noma u-spotter. Noma kunjalo, asikho isizathu sokusatshiswa yi-squat ukuzivocavoca. Akudingeki kwenziwe kwinqwaba le-squat noma i-cage yamandla nge-bar enkulu nezinsimbi ezingenayo ukuqala, nakuba ukugoqa nge-bar yedwa kuyindlela enhle yokusebenzisa ifomu.
Ama-dumbbell noma ama-barbells amancane-bar noma umshini we-Smith anganikeza isiqiniseko sokuqala. Okufanayo kusebenza kumshini wokunyathelisa we-bench obhekene ne-bar esindayo, engashintshwa ngamabhuleki noma ama-barbells alula. Isihluthulelo akusiyo ukuphakamisa kakhulu kakhulu kakhulu.
Isetha, Ukuphindaphinda nokuqala Isisindo
Uzoqala nge-1 isethi yokuphindaphinda okungu-12 kwesinye sezivivinyo ezingu-9 zesonto lokuqala. Ekusebenzeni kwesikhathi 8, kufanele uqhubekele phambili ku-3 amasethi angu-12 okuphindaphindiwe komsebenzi ngamunye. Isisindo osikhethayo ukuqala ngaso siyokwanela ukwenza isethi yezinombolo ezingu-12 zokuhluleka ngefomu elihle, okusho ukuthi ukuphindaphinda okweshumi nambili kungcono kakhulu ongakwenza ngaphandle kokuphumula.
Lokhu kubizwa ngokuthi yi-12RM ( ukuphindaphinda okuphezulu ).
Kukhona amafomu ehlukene wokubala ukuthi lesi sinzo sokuqala kufanele sibe yini, kodwa ngikuthola kulula kakhulu ukulinganisa izilinganiso ezahlukene kuze kube yilapho ufika kulowo mkhawulo. Uma ungumshayeli wezinkokhelo ezintsha, lokhu kusiza ukujwayela futhi. Zama isisindo sokukhanya esicacile, kuwe, ukufudumala bese uphuthukisa kokuthile okulukhuni ukusetha komsebenzi. Ngesethi yesithathu, kufanele ulungiselele isisindo se-12RM. Uma kungenjalo, vele uqhubeke futhi uthuthukise isisindo esilandelayo.
Isikhathi sokuphumula phakathi kwamaqoqo sihlukahluka ngokusho kwezinhloso zakho. Ukuze uthole amandla kunokuba usayizi we-muscle (hypertrophy), ukuphumula okude kuyadingeka - mhlawumbe cishe imizuzu emibili noma ngaphezulu. Ukuze uphefumule kanye nezakhi zokukhuthazela kwemisipha, ukuphumula okufishane kuvame ukusebenza kahle - cishe imizuzwana engu-45-90. Uma ucabanga ukuthi lolu hlelo lenzelwe ukuhlanganiswa kwamandla kanye nokwakhiwa kwemisipha, uzophumula ngomzuzu owodwa uma kungenzeka. Ukuhlala okude phakathi kwamasethingi ngezinye izikhathi kuyinkinga kumagyms omatasa kepha isikhathi eside kunomzuzu owodwa kuhle uma yilokho okudingayo ukuqhubeka.
Uma ubona okuthi: i- Squat: 150x3x12, amasekhondi angu-60 , kusho amaphilisi angama-150 (noma ama-kilogram ngokuya komthombo) amaqoqo angu-3 okuphindaphinda okuphindwe kabili ngamasekhondi angu-60 ahlala phakathi kwamasethingi.
Ukuvama kokusebenza
Lolu hlelo lenzelwe izikhathi ezintathu zokuzivocavoca ngesonto ngalinye amaviki ayisithupha. Uma ucabanga ukuthi ukusebenza oku-3 kuningi kakhulu ngenxa yenkinga noma imithwalo yempilo, zama ukwenza okungenani amaseshini amabili ngesonto, ngoMsombuluko kuya ngeSonto. Kunoma yikuphi, ukulandelana kokuqhubekela phambili kulandelayo:
Loluhlelo lusekelwe ezinyangeni ezingu-18 ezinamasonto ama-6 emihlangano yesithathu noma amaviki angu-9 emihlangano emi-9.
Nakhu ukuthi kusebenza kanjani (kusetha ukuphindaphinda kwe-X, ukwephulwa kwemizuzwana, ukwenza umsebenzi ngamunye):
- Isifundo 1 - 1 X 12, imizuzwana 60
- Isifundo 2 - 1 X 12, amasekhondi angu-60
- Isifundo 3 - 1 X 12, amasekhondi angu-60
- Isifundo 4 - 2 X 12, imizuzwana 60
- Isifundo 5 - 2 X 12, imizuzwana 60
- Isifundo 6 - 2 X 12, imizuzwana 60
- Isifundo 7 - 2 X 12, imizuzwana 60
- Imihlangano 8-18 - 3 X 12, imizuzwana 60
Ngemuva kweseshini 12, cabanga ukuthi udinga ukwandisa isisindo somsebenzi othile. Uma ungakwazi ukwenza kahle ngaphezu kwe-RM ye-12 yokuzivocavoca, ukwandisa isisindo ngesilinganiso esincane kakhulu, tshela amaphilisi amabili noma i-kilogram yokwehlukanisa imisipha yokuzivocavoca efana ne-triceps ne-biceps, namakhilogremu angu-5 noma 2.5.kilogram ye-compound neqembu elikhulu le-muscle Ukuzivocavoca njengama-squats nama-deadlifts. Uma usebenzisa ama-dumbbells, lokhu kuzosebenza kulowo nalowo. Ungakhulumi inani lezinethi ezingaphezu kuka-3 ngalesi sikhathi.
Qaphela ukuguquguquka kwezimo lapha. Uma ungumuntu ophila ngokuhlangenwe nakho okhubazekile oqala uhlelo oluhleliwe, ungase ukwazi ukukhahla nge-3 X 12 kusukela ekuqaleni. Uma usemusha kunesisindo futhi unezinkinga ezithile zokufaneleka, kufanele uqale ngesethi eyodwa bese uqhubeka kancane kancane. Ukwenza oku-1 kuphela kokuzivocavoca okungu-9 ngeke kuthathe isikhathi eside kakhulu, mhlawumbe imizuzu engama-30 kuphela nge-warmup efakiwe. Ukwenza imizuzu engaphezu kwengu-20 noma ngaphezulu kwe-cardio ngaphambi noma ngemuva kwezilonda kungase kube isikhathi esisebenzise kahle kulesi sigaba. Uma usufinyelele ngokugcwele ohlelweni, ukuqeqeshwa kwe-aerobic kungenziwa kangcono ngaphambi kwezisindo noma esimisweni esithile.
I-Order of Exercises
I- order yokuzivocavoca kufanele igcinwe njengenhla, i-gyms ematasa ngaphandle kwalokho. Lo myalelo uklanyelwe ngeqembu elikhulu lemisipha, izivivinyo eziyinkimbinkimbi kuqala, imishanguzo encane yokuhlukanisa imisipha elandelayo futhi ngokushintsha 'push' futhi 'ukudonsa' ukufeza iseshini eshintsha amaqembu omzimba nama modes of action ngangokunokwenzeka ukuze unike amandla ukuphumula okuphezulu nokubuyiselwa kwamaqembu ahlukahlukene e-muscle. Amanye amakholomu ayadingeka. Ungalutholi kakhulu uma ungakwazi ukufeza lokhu kulandelana. Akunakwenzeka njalo ukuthola imishini uma ufuna ukuyi-gyms. Esikhathini sohlelo lwezinto, akubulali!
Nazi ezinye izibonelo ze-compound, ukuzihlukanisa, futhi ushaye futhi udwebe umzimba.
- I-Squat - ihlanganisi - i-push
- Uhlezi umugqa wekhebula - i-compound - idonsa
- I-Triceps i-pushdown - ukuhlukaniswa - i-push
- I-Lat pulldown - inhlanganisela - idonsa
- Impendulo ye-Overhead - i-compound - push
- I-biceps curl - ukuhlukaniswa - ukudonsa
Indlela Yokusinda Nokuthuthuka
- Ukulawulwa kokulayisha ngaphezulu. Isisekelo samandla nesimiso siqhubeka ngokweqile. Kuthatha ikhono elithile ukukwahlulela iphuzu lapho kunesisindo esinzima ngokwengeziwe - ukwakhiwa komthamo okwamanje akukwenze ube nesifo esibi, ukugula noma ukukhathala ukuqhubeka. Yingakho kubaluleke kakhulu ukuqala kancane futhi wakhe. Uma ungabaza, phumula, ungaphutheli iseshini kepha ungaguquli imininingwane yenkambiso, ukuphinda uphinde uhlele, uma ungayisiza. I-squat ne-deadlift ingaba intela kakhulu, ngakho-ke qaphela ukuthi ungakhulumi kakhulu kakhulu ekuqaleni.
- I-Pre and Post. Okwesibili, ungayeki i-warmup bese uphila phansi. Yebo, lezi zibalulekile impilo yakho eqhubekayo nenqubekela phambili. Uma uzizwa ubuhlungu kunoma yikuphi ukunyakaza, ungenzi. Bheka udokotela noma uchwepheshe ngokushesha uma kungenzeka.
- Ukudla nokudla. Okwesithathu, udle kahle futhi ugcine ukungena kwamanzi okufanelekile okusetshenziselwa umsebenzi kanye nezimo. Bheka isidlo se-Bodybuilding Training Weightight Trainer .
Yilokho oMandla Okuyisisekelo Nama-Muscle . Ama-Novices kanye nokuzivocavoca okungajwayelekile kungalindela ukukhuphuka kwamandla angu-20-40 emasimini kanye nobukhulu bomzimba obukhulu nokuthuthukiswa kwemisipha. Ungaqhubeka naloluhlelo ngaphesheya kwamasonto angu-18 ngokukhulisa umthwalo wesisindo njengamandla namandla okuthuthukisa. Kodwa-ke, inqubekelaphambili eyengeziwe ingase ithomeke ekushintsheni ekusebenzeni okuhlukahlukene, imvamisa kanye nesikhathi. Isigaba esilandelayo kufanele sibe uhlelo oluphakathi olwenzelwe ukuthuthukisa intuthuko osuvele uyenzile.