Amaqembu E-Muscle Ebhekelelwa Ezinsukwini Ezihlukahlukene
Ukuqeqeshwa kwesisindo yingxenye ebalulekile yohlelo lokuzivocavoca okuphelele kungakhathaliseki ukuthi iziphi izinhloso zakho. Kodwa-ke, ukumisa isimiso samasonto onke kungadideka futhi ungase uzibuze ukuthi ungahlukanisa kanjani ukuqeqeshwa kwakho zibe amaqembu angama-muscle asebenzayo. Izindlela zokuqeqesha zibandakanya ukuqeqeshwa kwepiramidi yomzimba ophezulu nangaphansi , kanye nokubeka phambili ukusebenza kwakho. Funda ngezindlela ezahlukene ongahlukanisa isimiso sakho.
Split vs. Ukusebenza Okuphelele Komzimba
Uma kuziwa ekuphakanyeni izisindo, abantu abaningi baqala ngehlelo lomzimba wonke. Lolu hlobo lokuzivocavoca lukhulu lwabaqalayo ngoba luvumela isikhathi sakho somzimba ukuba sisetshenziselwe ukuphakamisa izisindo bese ulungele umsebenzi onzima kakhulu. Kodwa-ke, uma usebenza ngokugcwele komzimba okwesikhashana, kungenzeka ukuthi uqaphele ukuthi ushayele epulazini-umcimbi evamile lapho uqhubeka wenza okufanayo okusebenza isikhathi eside kakhulu.
Nakuba ukuqeqeshwa komzimba okuphelele kukhulu, kunezinselele. Uma usebenza wonke amaqembu omzimba wakho ngesikhathi esisodwa, awunayo isikhathi noma amandla okugxila eqenjini ngalinye lezinsizwa njengoba nje ungathanda uma uhlukanisa ukuzivocavoca kwakho. Imizila yokuhlukanisa ikuvumela ukuba wenze ukuqeqeshwa okuningi, isethi eziningi, nezisindo ezinzima. Lezi zinqubo nazo zikuvumela ukuthi uphakamise kaningi ngoba usebenza amaqembu ahlukahlukene wezinsizwa ngezinsuku ezahlukene.
Indlela Yokuhlukanisa Ukusebenza Kwakho
Kunezindlela eziningi zokuhlukanisa isimiso sakho futhi akukho ndlela efanele noma engalungile yokwenza.
Nazi ezinye izindlela ezivamile zokuhlukaniswa, kodwa ungakwazi ukuhlela ukuhluka kwakho.
- Hlukanisa ukuqeqeshwa kwakho emzimbeni ophezulu nomzimba ophansi. Uma wenza lokhu, ungasebenzisa okunye ukusebenza futhi uphakamise izikhathi ezimbili, ezintathu, noma ezine ngesonto ngalinye.
- Hlukanisa ukuzivocavoca kwakho ekuzivocavoca / ukudonsa umzimba. Ukuzivocavoca ngokuvamile kuhilela ama-quads, amathole, isifuba, amahlombe, kanye ne-triceps. Kulo msebenzi, ungase uhlanganise ama-squats, ithole livusela, umshini wokunyathelisa ibhentshi, umshini wokucindezela ngaphezulu, nokupaka. Ukuzivocavoca umzimba ngokuvamile kuvame ukufaka emuva, ama-hamstrings, izinhlobo ezithile zama-shoulder exercises, ama-biceps, ne-abs. Lolu hlobo lokuzivocavoca lungabandakanya ama-pulldowns ase-lat, ama-curls angenayo, imigqa eqondile, ama-curls e-bicep, nama-crunches.
- Hlukanisa ukuzivocavoca kwakho kube ukuhlukaniswa kwezinsuku ezintathu lapho uhlukanisa umsebenzi ophezulu womzimba ube yisimiso sokushaya / ukudonsa futhi usebenze umzimba wakho ophansi ngosuku oluhlukile. Ukuhlukaniswa kwezinsuku ezintathu okufana nalokhu kuzofaka: Usuku 1: isifuba ne-triceps, Usuku 2: emuva nangemuva ye-biceps, Usuku lwesithathu: imilenze namahlombe.
- Phakamisa izisindo zeqembu elilodwa lemisipha ngosuku. Kulo hlobo lokuzivocavoca, isonto lakho lingase libukeke kanje: isifuba, emuva, amahlombe, izingalo, nemilenze, ngamunye ngosuku oluhlukile.
Ukubusa okujwayelekile kwesithupha kungukuthi, njengoba unciphisa inani lezingxenye zomzimba osebenzayo, kufanele ukwandise inani lemiklamo oyenzayo (khetha izinto ezintathu zokuzivocavoca ngesigaba samasosha) kanye nenani lamasethi owenzayo (ama-third to four sets).
Ukuhlanganisa i-Cardio Exercise
Ukujwayela kwakho kufanele kuhlanganise nokuzivocavoca kwe-cardio . Kungcono ukuzama ukugcina ukusebenza kwamandla akho nokusebenza kwe-cardio (noma ngezinsuku ezahlukene noma ngezikhathi ezahlukene zosuku), kodwa uma ucindezelwe isikhathi, ukwenza i-cardio namandla kumsebenzi owodwa kuyamukeleka. Zama ngamashejuli ahlukene ukuthola ukuthi yini okukusebenzelayo.