Ukuphakama Okukhulu Kudala Amandla
Kumele ujwayelane kahle nemigomo yokuqeqeshwa kwesisindo futhi ube nezinyanga ezintathu kuya kweziyisithupha zokugqoka ngaphansi kwebhande lakho, ngenhlelo efana ne- Basic Strength and Muscle program , ngaphambi kokuba uzame lolu hlelo.
Qaphela ukuthi lolu uhlelo olujwayelekile olwenzelwe ukunikeza ithempulethi yokwakha amandla. Kufanele ngaso sonke isikhathi ucabange ukusebenzisa izinsizakalo zomqeqeshi noma umqeqeshi wamandla ukuze uzihlukanise ngokuzenzakalela uhlelo olusekelwe emigomweni yakho, izinga lokuzikhandla elikhona, ukufinyelela ezinsizeni, nesikhathi esitholakalayo sokuqeqeshwa.
Yini Amandla Eyisisekelo Aphumelelayo?
Amandla ayisisekelo yiluhlelo lokuqeqesha isisindo olwenzelwe ukubeka phambili amandla, kunokuba usayizi wesisindo nencazelo ( ukwakha umzimba ) noma ukukhuthazela kwemisipha. Noma kunjalo, uhlelo olufana nalokhu luzokwenza ubukhulu bomzimba nokukhuthazela ngenxa yomsebenzi owenziwe.
Ubani Ongayifumana Kuhlelo Oluyisisekelo Oluqinile?
Lolu hlelo lokuqeqesha isisindo kulabo abafuna ukuqina ngezinhloso zokusebenza, ukuthuthukiswa komuntu siqu, ukukhulisa umzimba, ezemidlalo, noma imisebenzi eyenza amandla kuqala. Ngigcizelela ukuthi uhlelo olulodwa olubhalwe ngqo ngumqeqeshi oqeqeshiwe wezemidlalo noma umqeqeshi wamandla ekuqeqesheni okukhethile kuyindlela engcono kakhulu yokuthuthela ezingeni elilandelayo, okungabandakanya ukuncintisana okukhulu.
Zizwa ukhululekile ukwenza ngokwezifiso uhlelo lokuqeqeshwa ukuze uhambisane nemigomo yakho ngenkathi uhambelana nemigomo eyisisekelo yokuthuthukiswa kwamandla - izisindo ezinzima, ukuphindaphinda okuncane, nokuphumula okuningi phakathi kokusetha.
Isibonelo, ukuzivocavoca kungahle kubonakale kuhlukile kumfazi oneminyaka engama-50 ofuna ukwakha amandla okulandelela i-track sprinting uma kuqhathaniswa nomdlali webhola webhola lezinyawo oneminyaka engu-20 ekulungele isikhathi sonyaka. Noma kunjalo, izimiso eziyisisekelo zizofana - nje imininingwane yohlelo lokuqeqesha yayizohluka.
Umqeqeshi wesifazane angase abe nomuzwa osebenzayo ukwenza ama- squats ngamagqabha kunokuba ibha namacwecwe, isibonelo.
Izimiso eziyisisekelo
Amandla akhiwa ngokuphakamisa izisindo ezinzima kakhulu ngesikhathi sokuphumula eside phakathi kwamaqoqo. Lokhu kuhluke ezinhlelweni zokuqinisa umzimba nokuqinisa amandla, okuvame ukusebenzisa izisindo ezilula ngokuphumula okuncane phakathi kwamaqoqo. Konke kuyizihlobo, futhi, futhi abaningi abanamalungu omzimba benza ngempela izinsimbi ezinzima uma kuqhathaniswa nalabo abaqeqesha kancane. Ukuphakamisa izisindo ezinzima kunokuba izisindo zokukhanya zikhulise indlela yokusabela ngayo isimiso sezinzwa kanye nokuvuselela kwezintambo zezinzwa.
Uhlelo lwe-Outline
Uhlelo lwamandla engikuthuthukile luhlelwe ngamabomu, ngoba kufanele lukwazi ukufaka ububanzi obanzi kunazo zonke zabasebenzisi abasebenzayo. Qaphela ukuthi ukuqeqeshwa kwamandla kuwumsebenzi onzima ngenxa yomthwalo wokusebenza ophezulu. Uma usetshenziselwa ukwenza ukuqeqeshwa kwamandla okukhuthazela noma "ukuxhuma" ngezinsimbi zokukhanya nokuphindaphinda okuphezulu, ukuqeqeshwa kwamandla kungethusa. Yingakho ngincoma ukuthi usebenze kuze kube nalokhu ohlelweni oluyisisekelo oluyisisekelo samandla nobunzima lwamasethi amathathu wephindaphinda izikhathi ezingu-12 eziphindaphinda (RM).
Inani lokuzivocavoca: 20; ezimbili noma ezintathu ngesonto ngalinye, ukuze zivumelane.
Ukuzivocavoca kufaka phakathi: i- squat, i-deadlift, umshini wokunyathelisa, ibheyili, i-lat pulldown, ihlezi umugqa wekhebula , i- triceps i-kickback , i- curce yesikhumba se- curl. Ukuzivocavoca okuyisithupha kokuqala kuyizinto eziyisisekelo zokwakha izimboni ezisebenza ngamandla ezisebenza amaqembu amaningi omzimba. Amabili okugcina yizivivinyo zokuzihlukanisa ezibandakanya ukukhomba amaqembu omzimba wezingalo ezibalulekile ekusebenzeni kwama-compound exercises nakuzozonke -ezungezile, ukuthuthukiswa okulinganisiwe. Imilenze ayidingi umsebenzi owodwa ngaphandle kwama squats kanye nokufa okufakwe ohlelweni, uma ngabe ifomu elihle lenziwa.
Ukusetha nokuphindaphinda : Ngokuphambene namandla ayisisekelo nesisindo samasethi amathathu okuphindaphinda kwe-12RM, lolu hlelo lamandla lusebenzisa amaqoqo amahlanu wokuphindaphinda kwama-5RM alandelwe izintathu ezintathu zokuphindaphinda kwama-5RM kunoma yisiphi iseshini esilandelayo.
Lokhu kusebenza uma wenza izifundo ezimbili noma ezintathu ngesonto ngalinye. Mane nje ukuthi uphakamisa kangakanani esimisweni ngasinye ukuze unike umzimba wakho ikhefu. Ngosuku lokukhanya, ungangezela imizuzu engaphezu kwengu-20 ye- cardio ukuze ujikeleze iseshini, uma ufisa.
Ukuphindaphinda okuphezulu: Udinga ukubala, ngokulingwa nephutha, isisindo somsebenzi ngamunye ozokuvumela ukuba wenze okuphindaphindiwe okuphindwe kabili . Lesi yisiteji lapho ungenakukwenza khona ukuphindaphinda ngaphandle kokuphumula. Udinga ukukwazi ukuqhubeka ngamaqoqo amahlanu. Ukuzivocavoca njengama-squats kanye nokufa kwezimoto kubeka intela kakhulu ngezinsimbi ezinzima, ngakho ungalindeli kakhulu kakhulu. Zama ukukhetha isisindo esikuvumela ukuba ugcwalise wonke amasethi amahlanu nokuphindaphinda.
Ukubuyisela: Udinga ukutakula okwanele ukuze uthole okuningi kusuka ohlelweni lwamandla. Ngemuva kwemihlangano eyisishiyagalombili, yenza iseshini esisodwa kuphela ngesonto elilandelayo futhi okufanayo emva kwezikhathi eziyisishiyagalombili ezizayo ukuvumela umzimba wakho ukuba ululame. Kuncike ekutheni ulungisa kanjani umthwalo wokugqekeza okunzima nokubulala, kuyindlela yokulungisa inani lehlelwa phansi ukuya ngaphansi kwezinhlanu ukuze usize ekutheni ululame nganoma isiphi isikhathi.
Isikhathi sokuphumula: Hlala okungenani imizuzu emibili phakathi kwamasethi, uma kungenzeka.
Ukuzivocavoca ohlelweni
Izenzo eziyisishiyagalombili zifakiwe kulolu hlelo. Wonke amaqembu amakhulu ama-muscle asetshenziswa ngokuzibandakanya nokuzihlukanisa.
I-squat: Ngokuyinhloko isebenza i-Quads (ithanga) ne-gluteal (butt); ama-hamstrings nezintambo zangaphakathi zethanga zihilelekile, kuye ngokuthi ifomu nezinyawo zikhundleni. Zizwa ukhululekile ukusebenzisa ama-barbells alungisiwe, amapuleti, noma ama-dumbbells. Ama-dumbbells angahle abekwe eceleni noma aphethwe emahlombe akho. I-Barbells ingakwazi ukuphumula emahlombe akho ngemuva kwekhanda lakho (emuva kwe-squat) noma ngaphambili, nakuba i-squat yangemuva iyinhlangano evamile. Ifomu le-squat eyisisekelo lifana nazo zonke izindlela ezisetshenzisiwe, ezinokulungiswa okuncane okwenziwe ibha noma ama-dumbbells. Izikhumbuzo zefomu ezibaluleke kakhulu yizo:
- Unganciki phambili noma ufike kude kakhulu kunyawo lwakho; gcina amadolo akho ngaphesheya komugqa wezinzwane zakho.
- Gcina umgogodla uqondile, hhayi ovalwe ngaphezulu, njengoba uya phansi futhi phezulu.
I-Bench Press : Isebenza i-triceps (emuva kwengalo) nemisipha ye-pectoral esifubeni. Umshini wokukhipha isitokisi ebhentshini elingaguquguqukayo ungashintshwa esikhundleni se-bench press more rack, nakuba uzodinga ukuya emgodini wokuphakamisa izisindo ezinzima kakhulu . Sebenzisa i-spotter, uma kunesidingo. Njengoba uhambisa ibhentshi eguquguqukayo ngaphezulu endaweni eqondile, imisipha yamahlombe e-deltoid ihileleke kakhulu.
I-Deadlift: Isebenza ama-hamstrings, quads, emuva, entanyeni, ama-gluteals, izingalo, namasipha omzimba ngezinga elihlukahlukene. Ama-Deadlifts ajwayelekile kakhulu ekuvivinya umzimba, kodwa adinga umsebenzi onzima kakhulu. Ungenza ukukhishwa okuphelele phansi bese ubuyela phansi ngaphansi kokulawula, ukuphumula imizuzwana embalwa bese uphinda. Noma, unganciphisa izisindo kuya ezingeni ngaphandle kokukhululwa, bese uphinda. Ukubuyela emuva kuyisihluthulelo sokuphepha kwalokhu kuphakanyiswa, futhi kufanele usebenze ku-5X5 usebenzisa izisindo zokukhanya. Ukufudumala okwanele kuyadingeka esimisweni ngasinye. Lokhu kuvame ukwenza ngezinsimbi ezilula kakhulu noma ngisho nebha ngaphandle kwezici.
I-Overhead Press : Isebenza imisipha yamahlombe ne-triceps. Ukwenziwe ngokufanele, kufaka phakathi imisipha yomzimba njengoba ubamba ukuphakama. Lo msebenzi ungenziwa nge-barbell noma ama-dumbbells, uhlezi ebhentshini noma umile, noma ngomshini wokucindezela.
I-Lat Pulldown Machine : Isebenza phakathi phakathi kwemisipha ephansi emuva, imisipha ye-biceps, nemisipha ephansi.
Uhlezi Umshini Wokugubha Ikhebula : Usebenza phakathi kwemisipha yangemuva yangemuva, kanye nemisipha yehlombe elingemuva. Ukuphazamisa ububanzi bokubamba kungagcizelela imisipha ehlukene yalomsebenzi kanye ne-latldown lat.
I-Triceps Kickback: Isebenza imisipha ye-triceps engemuva kwengalo engenhla.
I-curl ye-Arm: Isebenza imisipha ye-biceps nemisipha yangaphambili engemuva.
Isifinyezo sezinhlelo zokuqeqesha isisindo
Loluhlelo lweseshini lama-20 lwaklanyelwe ukuba luvumelane nomjikelezo omkhulu wokuqeqeshwa kwesisindo futhi akufanele kwenziwe ngaphambi kokuhlelwa kweSisekelo esiQinisekayo soMzimba noHulumeni , noma okufanayo. Lezi zinhlelo zokulungiselela zithola umzimba usebenzise ukucindezeleka, izinkinga, nezinqubo zokuqeqesha isisindo. Uma usuqedile uhlelo lokulungiselela, kungadingeka unqume ukuthi yini efanelana nemigomo yakho.