I-tempo ekuqeqesheni isisindo yisigqi lapho uhambisa isisindo, kufaka phakathi isikhathi esiphezulu phezulu kwesiphakamiso futhi ekubuyiseni kwesisindo endaweni yokuqala. Isibonelo, ukuqeqesha okunye kungase kuhlanganise nokuphakama okuqhuma ngokushesha, kanti abanye bangase bahambe kancane.
Uma ungumuntu omusha ekuqeqesheni isisindo, ukubona imiphumela evela ohlelweni lwakho oluhlelwe kahle kulula uma uqhubeka futhi unamathela kuso.
Ngemuva kokuqeqeshwa okwesikhashana, ukuzuza kwakho kuzobonakala kancane, futhi ungase uyeke ngisho nokubona imiphumela. Lokhu kuvame ukubizwa ngokuthi "ipulazi." Lesi yingxenye evamile yokuqeqeshwa kwesisindo, futhi esinye sezixazululo singatholakala ku tempo. Ukulungisa i-tempo ikuvumela ukuba uguquke ukuqeqeshwa kwakho kwemiphumela engcono.
Ukungqubuzana Nesimo Sezulu
Ukwehlisa isisindo kwithempulethi esheshayo kwakha ijubane, amandla, namandla, kodwa kuveza ukuhlukumeza okuncane kwe-muscle ngakho-ke ubukhulu besisindo sakho ngeke bukhule ngokuphawulekayo. Ethempelini elithambile, kunezingqinamba eziphakeme emisipha, okuyisihluthulelo sokwakha usayizi omkhulu wemisipha ( hypertrophy ).
I-Tempo inesimiso esithile sezinombolo sokuchaza izigaba ezahlukahlukene. Isibonelo, i-3011 ingasho ukuthi:
- Inombolo yokuqala "3" yisikhathi ngemizuzwana ukuze unciphise isisindo ngemuva kokuthi ufinyelele phezulu phezulu. Lesi yisigaba se-eccentric noma esibi (ukwehlisa isisindo), okuphambene nesiqondisi sesisu somzimba.
- Inombolo yesibili "0" yesikhashana phakathi kwe-eccentric kanye nezigaba ezigxile kulo msebenzi. Ukuze i-curl, lokhu kungaba lapho isisindo sisezingeni eliphansi.
- Inombolo yesithathu yisikhathi ngemizuzwana ye-concentric (ukuphakamisa isisindo) noma isigaba sokuqhafaza sokuphakamisa. Esikhathini, "1" kusho ukuphakama okuqhumayo, okwakuthiwa ngezinye izikhathi kuboniswe nge "X." Esikhathini sekhalenda lesandla, lokhu kuzoba ukuphakamisa isidumbu, isibonelo.
- Inombolo yesine "1" yesikhathi sokuma isikhala phezulu phezulu, noma uma ugobile i-elbow futhi uphakamise isikhubekiso endaweni ephakeme kunazo zonke. Leli ngezinye izikhathi lishiywa ngaphandle. Kuye ngokuzivocavoca, lokhu kuphumula kubalulekile ekwakheni imisipha ngoba ukungezwani kuqhutshwa ngesikhathi sekhefu. Isibonelo, ekuphakanyeleni kwe-lateral, imisipha ye-deltoid inkontileka ngokugcwele kuleli phuzu, ngakho ukubamba ukucindezeleka isikhathi eside kungaveza imiphumela enhle ye-hypertrophic.
Izindlela eziningi zingenzeka, kuye ngokuthi kunjani uhlobo oluthile lokuqeqeshwa kwesisindo ongase usebenzise. Ukuqeqeshwa kwe-tempo okuphansi, isibonelo, kungase kusetshenziswe ukuphakama kwe-third-second esikhundleni sokuphakama kwe-explosive.
Ukuze uthole ukuqeqeshwa kokuzivocavoca kanye nokujwayelekile, ungasebenzisa i-3331 noma ngisho no-3631. Khumbula ukuthi inombolo yokuqala ukunyakaza okuhambisana nokubuyisela isisindo esimweni sokuqala ngenkathi ukwandisa isisindo futhi ukwandisa i-angle ehlangene.