Uma uke washaya ukulahlekelwa isisindo noma ukuzivocavoca, usuvele wazi ukuthi ukukhathazeka kungaba kanjani lapho umzimba wakho usanda ukuphendula.
Into ephathelene nokuzivocavoca ukuthi isebenza ... kodwa iyeka ukusebenza ngesikhatsi esithile. Kungani? Ngoba umzimba wakho uvumelanisa nalokho okwenzayo. Njalo uma wenza umzimba, umzimba wakho uphendula ngokukhula okuqinile noma okuqhubekayo ukuze ukwazi ukwenza umsebenzi ngisho nangesikhathi esilandelayo.
Kodwa kwenzekani uma uqhubeka wenza okufanayo? Uyeka ukuthola imiphumela.
I-Principle Overload
Kunemigomo eyisisekelo yokuqina, i- FITT Principle , eqondisa ukusebenza kwethu - imvamisa, amandla, uhlobo kanye nesikhathi. Uma uyeka ukuphatha noma yikuphi yalezi zimiso njalo ngemva kwamasonto ambalwa noma kunjalo, usengozini ye-plateau.
Ngokuqeqeshwa kwamandla, enye yezinguquko ezibaluleke kakhulu ongayenza ukuze uphume kwi-rut ukukwenza lokhu kuguqulwe kwe-FITT ngento eyodwa engqondweni: Ukukhululeka. Lokho kusho ukuthi uma uqhubeka wenza izivivinyo ezifanayo nezisindo ezifanayo ngenani elifanayo le-reps, udinga ushintsho.
Izindlela ezintsha zokuqeqesha zokuphuma ku-Rut wakho
Ama-Pyramid / Triangles
Kulolu hlobo lokuqeqesha, ungandisa noma unciphise isisindo sakho ngesethi ngayinye. Ungakwazi ukuhamba ukusuka ekukhanyeni kuya ekujuleni (okubhekwa njengokuphephile kusukela usufudumele ngaphambi kokusetha kakhulu kunazo zonke) noma kusukela ekujuleni kuya ekukhanyeni (kubhekwa ngokuphumelelayo ngoba amandla engeziwe asetshenziselwa isethi yokuqala).
Ukusebenzisa le ndlela yokuqeqesha kuzuza amaphethini ahlukene e-muscle fibers, inselele kokubili ukuphoqa okuncane okusheshayo kanye nezintambo zomzimba zomzimba.
Isibonelo:
Ukukhanya Okukhulu:
setha kabusha u-1 - 12
setha kabusha u-2 - 10
setha izintambo ezingu-3 kuya kwezingu-8
Okukhulu ukukhanya:
setha kabusha u-1 kuya ku-8
setha kabusha u-2 - 10
Ukubuyela emuva kuka-3 kuya ku-12
Zama lokhu kokusebenza kwepiramidi ukuze ushintshe:
I-Supersets
Lolu hlobo lwendlela yokuqeqesha lungaphumelela kakhulu ngoba amaqembu e-muscle ahlukene angasebenza ngokusebenzisa amasethingi amabili noma amathathu ngaphandle kokuphumula phakathi. Ungenza amaqembu ama-muscle afanayo noma amaqembu omzimba aphikisayo, kuncike ekutheni ufuna ukuthi ukusebenza kwakho kube mkhulu kangakanani. Izibonelo:
I-Tri-Sets
I-tri-set ishicilela ukwenza imizimba emithathu ehlukene yeqembu elifanayo lemisipha ngaphandle kokuphumula phakathi kwamaqoqo. Izibonelo:
Amasethingi Okuqala Ukukhathala
Lona uhlobo oluthile lwe-super setting lapho iqoqo lokuqala liwuhlelo lokuzihlukanisa futhi okwesibili kungukuzivocavoca okuningi. Lokhu kungasiza ekwakheni amandla engeziwe nokukhuthazela emasiphayeni asele akhathele ngenkathi ukwandisa inselelo kwezinye zezinsizwa ezincane, ezisekelayo.
Isibonelo :
Izimpukane ze-Chest zilandelwa umshini wesifuba
Isandiso somlenze silandelwe ama- squats
Agonist / Antagonist
Lokhu kufaka hlangana nokusebenza kwamaqembu we-muscle ephikako kangangokuthi, nanyana i-muscle eyodwa isebenza, i-muscle ephikisanayo ilula. Ochwepheshe abaningi bokuzivocavoca banomuzwa wokuthi lolu hlobo lokuqeqeshwa lunikeza isisusa esihle sokusebenza kahle. Ukusebenza amaqembu ezinsizwa eziphikisanayo kwandisa ukuqeqeshwa kwe-neuromuscular kanye nokusebenzisana futhi kungasheshisa isikhathi sokubuyisela phakathi kwamaqoqo.
Isibonelo:
Isandiso somlenze silandelwe umqulu wokugwedla ibhola
Umshini we-Bench ulandelwa yi- lat pulldown
Imijikelezo
I-circuits ihilela ukuphinda ukuvivinya okuyisine kuya kweyishumi okuhlukene kwesethi eyodwa noma ngaphezulu. Ukuzivocavoca ngalunye kuvame ukugcina umzuzu noma ngaphezulu futhi amandla aphansi-aphakathi. Lolu hlobo lwenqubo lungaba nesikhathi esisebenza kahle kakhulu.
Isibonelo : i- Lat pulldown , i- chest press , ama- squats , ama- pushups , amaphaphu , i- overhead press , ithole liphakamisa, i- curtain bicep .
Ukuphoqa okuphoqelelwe
Le ndlela yokuqeqesha ikuvumela ukuba ukhathele amayunithi amaningi. Uzonciphisa isisindo ngemuva kokuba usufinyelele ukukhathala futhi wenze izintambo ezintathu noma ezine kuze kube yilapho ukukhathala kufinyelelwa okwesibili.
Enye impendulo ukuthi ungadinga indawo yokukusiza ukuze ikusize ukuqedela i-reps yakho.
Isibonelo : ama- curls ama-bicep angu-25 ngamakhilogremu angu-25, alandelwe ama-curls angu-4 we-bicep ngama-pounds angu-15
I-Eccentric
Ukwenza ingxenye eyodwa kuphela yokuzivocavoca kuzokuvumela ukuba usebenze ngamandla. Qaphela: lolu hlobo lwenqubo luhlotshaniswa nokulimala kwemisipha kanye nokukhathazeka, ngakho-ke kufanele ube yi-exerciser ephakeme kulokhu!
Isibonelo: ingxenye engezansi ye- pushup .
Lolu hlu kufanele lunikeze umbono wokuthi zingaki ongakhetha kuzo uma kuziwa ekuqeqesheni isisindo. Kuwe ukuthi yiziphi ofuna ukuzisebenzisa, kodwa khumbula njalo ukuthi uqala kancane futhi uvumele umzimba wakho ukuba uvumelane nokusebenza kwakho okusha. Hlela ngezinsuku zokutakula ukuze imisipha yakho ikwazi ukuphulukisa futhi ikhule, futhi ungakhohlwa ukwelula. Njengenjwayelo, isimiso sakho kufanele sibe ibhalansi