Umhlahlandlela Oyinhloko Wokuqeda Ukuqeqeshwa

Funda izinto eziyisisekelo zohlelo lokuqeqeshwa kwe-Weight Training and Programs

Lo mhlahlandlela uhlanganisa ukuqeqeshwa kwesisindo ngokuningiliziwe, nakuba ngezinga okufanele lifinyelele kubaqeqeshi abasha nalabo abanolwazi olufanayo. Uma udinga ulwazi olwengeziwe lwesisekelo, zama:

1. Isisindo sokuqeqesha kuqala - Ngaphambi kokuba uqale
2. Qala ukuthi Isisindo Sokuqala Isisindo (njll Gear njll)
3. Kuphi Ukuthambisa Isitimela: Ikhaya noma I-Gym

Incazelo. Ukuqeqeshwa kwesisindo kusetshenziswe ngendlela ehleliwe lapho imisipha yomzimba iphoqeleka ukuba ingene ngaphansi kokubambisana ngokusebenzisa izisindo, isisindo somzimba noma amanye amadivaysi ukuze sikhuthaze ukukhula, amandla, amandla nokukhuthazela.

Ukuqeqeshwa kwesisindo kuthiwa 'ukuqeqeshwa ukumelana' kanye 'nokuqeqeshwa kwamandla'.

Isisekelo sokuphumelela ukuqeqeshwa kwesisindo kuhlanganiswa kwezici ngezinye izikhathi okuthiwa i-FITT.

• Imvamisa yokuqeqesha - kaningi kangakanani
• Ukuqina koqeqesho - kunzima kanjani
• Isikhathi esichithwe - isikhathi seseshini
• Uhlobo lokuzivocavoca - olusebenzayo

Izinhlobo Zokuhlukana Kwama-Muscle nama-Movements Joint

Izindlela zokuhlukunyezwa kwe-Isometric: imisipha ayidingi. Isibonelo salokhu siqhubezela odongeni.

Izindlela zokuhlukunyezwa kwe-Isotonic: imisipha iphuza futhi ikhula. Isigaba sokunciphisa sibhekwa ngokuthi 'ukugxila okugxile' futhi isigaba sokwandisa yi-contraction 'eccentric'. Isibonelo ngendwangu yesandla se-dumbbell lapho imisipha iphumula njengoba ukhulisa i-dumbbell (i-concentric) futhi iyanweba njengoba uyenciphisa (i-ententric). Imivimbo ye-Eccentric yilokho okukunika imisipha enzima.

Ukunyakaza okuhlangene. Izisindo ze-muscle zihlobene nokunyakaza okuhlangene. Izinyathelo ezine ezibalulekile ezihlangene zihamba futhi zandise, ziphangiwe futhi zithathwe.

Ukubamba ngukuthi lapho unciphisa i-angle ekuhlanganyeleni. Isibonelo ngukunyuka okuphezulu kwe-curl yesikhumba eyanciphisa i-angle engxenyeni ye-elbow. Ukwandiswa kuyindlela ehlukile, okungukuthi, ukwandisa i-angle ngenkathi wehla isisindo.

Ukuthunjwa kushukumisela ingxenye yomzimba kude phakathi komzimba ezindiza.

Isibonelo sikhulisa imilenze esihlangothini somzimba. Ukubambisana kubabuyisa futhi.

Amaqembu we-Muscle

Amaqembu amakhulu omzimba ezithakazelisayo ezakha umzimba womzimba yizibeletho, izidakamizwa (ngaphakathi kwethanga), imisipha ye-dorsal (emuva emaphakathi), amahlombe, ama-extensors ensimbi, ama-extensors ensimbi, ama-gluteals (butt), i-flex flexers, ama-flex flexers, ama-screwular fixers (i-shoulder blade), ithanga le-flexible (hamstrings), imisipha ye-lumbar (i-back back), i-surae ( amathole ), i-pectorals (isifuba), i-quadriceps (phambili kwethanga) kanye ne-trapezii (engenhla).

Ukubheka ngemininingwane encane, amaqembu amakhulu ama-muscle yizingalo, amahlombe, esifubeni, emuva, emilenzeni, emabhokisini naseziswini. Ungakwazi ukukhomba wonke amaqembu amakhulu ama-muscle ngeseshini ngezinhlobo zokuzivocavoca noma ungawahlukanisa ngezikhathi ezihlukene, noma ungenza nje ukukhishwa kwemincintiswano kanye nokusiza okujwayele ukukhomba amaqembu amakhulu ama-muscle.

Ukwakha Amandla

Amandla, ubukhulu, nokukhuthazela kwemisipha zakhiwe isimiso sokulayisha ngokweqile. Lokhu kuhlanganisa ukuphakamisa izisindo ezinzima ngokwengeziwe noma ukwandisa umthamo womsebenzi ngokuhamba kwesikhathi.

Amandla, njengoba ahlukaniswa nobukhulu be-muscle (okuthiwa i-hypertrophy), lakhiwe ngokuqeqesha uhlelo lwe-neuromuscular kanye nokuxhumana phakathi kwemizwa ne-muscle, kunokuba i-anatomy i-anatomy, ubukhulu, kanye nomthethosisekelo wezintambo ze-muscle.

Izisindo ezinzima ezinokuphindaphindiwe okuphindaphindiwe nokuphumula okude kusetshenziswa ukubeka phambili amandla.

Njengomthetho jikelele, imisipha emikhulu izokuqinisa, kodwa mhlawumbe ingabi namandla kunomuntu oqeqesha amandla, konke okulinganayo.

Ukuqeqeshwa kwamandla kungabandakanya imithwalo ebangeni elingu-3-6RM ngemithwalo ephakeme ka-1-3RM yabaphili abanokuhlangenwe nakho okuningi kanye nenamba eguquguqukayo yezinethi ngokuya kohlelo.

Ukwakhiwa kobukhulu bemisipha - Hypertrophy

Ukuqeqeshwa kwe-hypertrophy kuvame ukugcizelela ukuphindaphindiwe okuphindaphindiwe ngesisindo esincane kunokuqeqeshwa kwamandla, ngokuvamile okuphakathi kwesikhathi sokuphumula okuphakathi kwamasethingi. Lokhu kuqeqeshwa kuthuthukisa izici zemvelo eziholela ekukhuliseni usayizi.

Ungathola ukuqeqeshwa okunamandla kwe-hypertrophy, kodwa izinhloso zakho kufanele zicacile uma unesithakazelo emncintiswaneni wokwakha umzimba noma amandlalifting. Uma ufuna nje ukuhlanganiswa kwamandla nokuxilonga kufanele udinga uhlelo lokuqeqesha isisindo oluzohlinzeka ngokungqubuzana, yilokho abaqeqeshi abaningi abangekho emncintiswaneni abawufunayo.

Enye indlela imisipha ikhula ngayo inqubo yokulimala nokulungisa ezingeni eliphansi. Izinyembezi ezincane, ngezinye izikhathi ezibizwa ngokuthi i-microtrauma, zivela emicimbini ye-muscle ngaphansi komthwalo futhi zilungiswa futhi zakhiwa ziqina lapho umqeqeshi ephumula. Kufana nesinyathelo esisodwa emuva futhi izinyathelo ezimbili ezihamba phambili ezingeni leselula.

Kukhona ukungavumelani kunokuba ngabe imisipha ikhula ngokunyuka kwesayizi ye-muscle fiber (cell) noma ngokuhlukanisa nokudala amangqamuzana amasha. Okungenani, i-hypertrophy ibangelwa ukwanda kwamayunithi ahlanganiswayo okuthiwa ama-myofibrils kanye nokukhuphuka kwamanzi esitokisini okuthiwa i-sarcoplasm.

Ukuqeqeshwa kwe-Hypertrophy ngokuvamile kusebenzisa ukuphindaphinda kuka-8-12RM ngenani lezinombolo eziguqukayo kodwa ngokuvamile ku-range 2-5.

Ukwakhiwa kweMiscle Endurance

Ukukhuthazela kwama-muscle kuqeqeshwe ekugcineni okuphezulu kwe-spectrum ephindaphinda. Isibonelo, ukwenza izikhathi ezingu-15-20 ngokuphindaphindiwe ngezinhloso ezibekiwe zokukhuthazela komzimba wendawo kunokuba amandla noma hypertrophy. Nakulokhu, ukwenza lolu hlobo lokuqeqesha ukuxiliswa kwemisipha kuzonikeza amandla kanye ne-hypertrophy uma kuqhathaniswa nokungaqeqeshwa, futhi kungaholela ekukhuleni okukhulu kwe-aerobic isimo kunezinhlelo eziphakeme kakhulu.

Ukuqeqeshwa kwe-Muscle ukukhuthazela kungasebenzisa ukuphindaphinda ku-range 15-20 ngenombolo eguquguqukayo yamaqoqo, kodwa ku-3 kuvamile. Kodwa-ke, kufanele uzibuze ukuthi ukuqeqeshwa emisebenzini yamakhono njengokugijima noma ukubhukuda noma ukuhamba ngebhayisikili akusona ukusetshenziswa okukhiqizayo kwesikhathi sakho.

Ukwakha Amandla Emisipha

Amandla yisilinganiso lapho umsebenzi usuphelile, ngakho amandla ahilela isikhathi. Uma ungakwazi ukuphakamisa isisindo esifanayo ngokushesha kunomngani wakho bese unamandla amaningi. Ukuqeqeshwa kwamandla kuhilela ukwandisa ijubane lemikhumbi. Umqondo wamandla uwusizo ekuqeqesheni isisindo semidlalo njenge-footbal l lapho amandla, ubuningi, kanye nesivinini kuyadingeka.

Ukuqeqeshwa kwamandla kuhilela ukwakha amandla okokuqala, bese kuqhubekela phambili emithwalweni yokukhanya eyenziwa ngokushesha noma ngisho nokuqhuma ukuqhuma. Ukulayisha njengokukhanya njengokungu-30-60% 1RM nokuhlala kwemizuzu engu-2-3 phakathi kwamasethingi kunconywa yi-American College of Sports Medicine.

Ukuqeqeshwa kwesisindo, ukuqeqeshwa kwamandla noma ukuqeqeshwa ukuphikiswa, noma yini oyithandayo ukuyibiza, ukwakha isisekelo samandla, amandla, ubuningi kanye nokukhuthazela kwemisipha ngenxa yemisebenzi elandelayo nemidlalo.

• Ukwakhiwa komzimba , okugxile ekubunjweni komzimba kanye nencazelo yemisipha, ikakhulukazi ngenhloso yokuncintisana. Izinhlelo ze-Hypertrophy zikhona lapha.
• Izinhlelo ezithinta ezemidlalo zisebenzisa imishanguzo esekela futhi ithuthukise, ngangokunokwenzeka, izenzo ze-muscular zezemidlalo. Isibonelo kungase kuqeqeshwe abagijimi ngokuzivocavoca okufanisa ukudonsa emanzini, okubhekiswe emahlombe, izingalo kanye nemisipha yangemuva. Amandla-ukukhuthazela kanye nezinhlelo eziningi nezinamandla ziwusizo kodwa ziguquke kakhulu ezemidlalo ethile futhi zidinga uklanyelwa ukuze zingaphazamisi isethi yamakhono adingekayo emdlalweni.
• Ukulahlekelwa isisindo nokuqina kufaka amavivinyo ahlinzekela uhlelo lokuzivocavoca lonke lokwengeza imisipha nokulahlekelwa ngamafutha omzimba. Ama-Bodybuilders afuna ukubukeka kahle ebhishi afakwe esigabeni.
• I-Olympic weightlifting iyinhlangano yezemidlalo ekhethekile yokwenza izinto ezisebenzisa imisho emibili nje kuphela, ihlanzekile futhi ihlwitha futhi iyabanjwa, nakuba kunezivivinyo eziningi zokuqeqesha. Ukuphakama ngakunye kuyisipesheli kakhulu kanye nobuchwepheshe, okudinga ukuqeqeshwa nokusebenza okuningi.
• Ukuncintisana kwe-Powerlifting kudinga ukuphakama ezintathu nje kuphela, i-squat, i-bench press, ne-deadlift. Okunye futhi, izinhlelo zamandla nezindlela ziyisisekelo se-Powerlifting.

Ukuvama Ukuvama Nokunciphisa Ukuqeda

Ukuqeqeshwa kaningi kangakanani nokuthi kuncike emigomeni yakho, isipiliyoni, iminyaka, impilo, ukuqina kanye nezinye izinto ezifana nokutholakala kwemishini nokutholakala kwesikhathi sokuqeqeshwa. Umqeqeshi noma umqeqeshi kufanele athathe zonke lezi zici ucatshangelwe futhi ahlele uhlelo oluhambisana nezimo zakho nemigomo yakho.

Ibhalansi elungile ekuqeqesheni isisindo ibhalansi phakathi kwesisindo nesistimu ye-nervous stimulation, ukujwayela, nokubuyiswa. Ukuqina okukhulu, ivolumu kanye nemvamisa ngokushesha kakhulu, futhi ukuxilongwa kwe-syndrome kungaphazamisa intuthuko yakho. Nazi ezinye izibonakaliso zokunqoba ngokweqile:

• Ukukhathala okuqhubekayo, ukusebenza okungalungile
• Ukutheleleka nge-viral kanye ne-bacteria
• Ukulahlekelwa isisindo esingalindelekile
• Ukulimala njalo kwe-musculoskeletal
• Ukuyeka noma ukungalungi kwezikhathi
• Ukungalingani kwe-hormonal
• Ukulahlekelwa kwe-Bone ukulahlekelwa
• Ukulala kabi nokudla amaphethini

Ukuqeqesha kathathu ngeviki kuyindawo enhle yokuqhubekela phambili kokuqala kwabaqalayo nakuba isonto eliyisikhombisa ngosuku lwesonto eliyisikhombisa lizohambisana nabanye abantu kangcono. Isiphakamiso esivamile samashadi ukuvumela okungenani amahora angu-48 phakathi kwesimiso sesisindo ukuvumela ukuthi kutholakale. Abaqeqeshwe abanolwazi nabaqeqeshiwe, izinsuku eziyisithupha ngesonto ukuqeqeshwa akuyona into engavamile, nakuba izinhlelo zokuhlukaniswa - ukuqeqesha amaqembu ahlukahlukene ezinamahloni ngezinsuku ezahlukene - kuvame ukuqhutshwa. Uma uzizwa ungena enkingeni, buya futhi uthole iseluleko esihle.

Izinhlobo Zokuzivocavoca

Kunamakhulu amaningi emithi yokuzivocavoca akhona ukukhomba izinhlanzi eziningi namaqembu omzimba futhi angathola okungaphezu kokudideka okuncane kumuntu oqala ukuqala ukukhetha. Ukuhlukahluka kokuzivocavoca kuza ngezisindo zamahhala, imishini, ama-racks namafreyimu, umzimba wokuzivocavoca umzimba, amaqembu, amabhola nokuningi. Ngakho uhlobo lokuzivocavoca lungalinganiswa nohlobo lwemishini, umgomo wamasuli noma umgomo wokuqina, isibonelo, ukuvivinya umzimba noma amandla, umshini wokuhamba ngezinyawo noma umshini wokudonsa umzimba.

Izivivinyo eziyinkimbinkimbi. Izivivinyo ezakhiwe yiziqu ezibandakanya izingxube ezingaphezu kweyodwa, futhi ngokuvamile zihlanganisa amaqembu amaningi ama-muscle amakhulu. Izibonelo: i-squat, i-deadlift, ihlezi umugqa wekhebula, i-latld pulldown.

Ukuzivocavoca umzimba. Ukuzivocavoca okuzihlukanisayo kungamunye okubandakanya okuhlangene okukodwa futhi okuvame ukuhlasela iqembu elilodwa elingasese. Izibonelo yi-curl yesikhumba se-dumbbell ye-biceps nomshini wokwandisa umlenze we-quadriceps.

Yikuphi ukuvivinya okufanele ngiyenze?

Akugweme umbuzo ongasho ukuthi kuncike. . . Ngabe imiphi imigomo yakho, yiziphi izinto kanye nezinsiza onakho, ubudala, amandla, izisindo nokuzibophezela.

Ake sithi ufuna ukwakha amandla nesisindo somzimba, noma mhlawumbe ukuqina kwemisipha nencazelo. Kukhona isivumelwano esijwayelekile sokuthi iziphakamiso ezinkulu 'ezintathu ezinkulu' - ukuphakama kwamandla - ukukhipha ibhentshi, ukunyathelisa ibhentshi nokubulala - yizikhwama eziyinhloko zokwakhiwa kwenqwaba namandla. Ziyizobuchwephesha, futhi mhlawumbe ziyingozi, ezenziwe ngezisindo zamahhala eduze nomkhawulo wokuphakama kwakho, ngakho-ke isiqondiso nendawo ebonakalayo kuyasiza uma kungadingeki. Noma kunjalo, ungaqala ngama-dumbbells, noma izinsimbi ezilula kuze kube yilapho uthola isihloko saso futhi uthuthuke lapho.

Uma uqeqesha ibhalansi elungile lokubunjwa komzimba namandla ungangezela okungeziwe emuva, isisu nesisu somsebenzi kanye nomsebenzi oqondile ngaphambili kwezingalo. Hlola amandla ayisisekelo kanye nesisindo semisipha engizihlanganisa ndawonye. Lokhu kufaka phakathi i-squat, i-bench press, i-deadlift, i-curl yesandla, i-triceps pushdown, i-lat pulldown, ihlezi i-cable irowu, i-crunch, i-press head kanye nomshini we-leg. Ama-Chin-ups, amadonsa, imigqa ehamba phambili, i-cable crossover flyes, i-curling ye-curl, i-diplers ne-calf iphakamisa kufanele ijikeleze (kodwa hhayi konke ngesikhathi esisodwa!). Lolu hlu luyinto evamile futhi iningi lazo lizoba nemishini eminingi yokwenza lezi zivivinyo.

Ukuze uthole ulwazi oluthe xaxa, umzimba wonke-umzimba ufana ne-hang ehlanzekile futhi u-push-pulls uyozuza. Ngokusobala, kuneziningi eziningi, ngisho namakhulu amavivinywa, ngakho-ke uyazi ukuthi kumnandi ngeke kubeke.

Ukwakhiwa komzimba, lapho incazelo ye-muscle ye-muscle encane ingaba ibalulekile, uhla olubanzi lokuzihlukanisa luvame ukuqhutshwa. I-Olympic weightlifting idinga ukuqeqeshwa kwamandla nokuqeqeshwa okuthile.

Ukuphindaphinda (ukuphindaphinda) ukuphelelwa komunye kokuzivocavoca: eyodwa-chin-up, i-squat eyodwa, i-curl eyodwa yengalo. Isethi yinombolo ekhethiwe yokuphindaphinda ngaphambi kokuphumula. Ake sithi okuphindwe izikhathi ezingu-10 ku-1 iqoqo le-curls zengalo. Isikhathi sokuphumula yisikhathi phakathi kokusetha. I-1RM noma ukuphindaphindiwe okuphezulu kunakho konke okusemandleni akho noma okunye ongakuphakamisa kanye nanoma yikuphi ukuvivinya umzimba. Ngakho-ke i-12RM yiyona eningi ongayiphakamisa ngokuphindaphinda okungu-12. Ngakho uma ngibhala:

I-Barbell Arm Curl, amakhilogremu angu-3 3 X 12 RM, amasekhondi angu-60

Lokho kungasho izinqola ezingu-3 zamapulangwe angu-12 esiphezulu sezingalo ezinesisindo samakhilogremu angu-40 ngamasekhondi angu-60 ahlala phakathi kwamasethingi. Ngakho wazi kanjani ukuthi yiziphi izinqwaba, ukusetha nokuthi yisiphi isikhathi sokuphumula esingcono kakhulu kuwe? Nakhu ukuthi kusebenza kanjani ngokubanzi. Imininingwane engcono kakhulu wena nomqeqeshi wakho ukuze usebenze.

• Ukuqeqeshwa kwamandla kusebenzisa isisindo esikhulu, inombolo encane yokuphindaphinda nokuphumula okude kakhulu.
• Ukuqeqeshwa kwe-Hypertrophy noma ubukhulu besisindo busebenzisa izisindo ezilula, ukuphindaphinda okuphindaphindiwe nokuphumula okuncane.
• Amandla okukhuthazela anesisindo esincane futhi, ngokuphindaphinda okuphindaphindiwe nokuphumula okuncane.
• Ukuqeqeshwa kwamandla kuhilela izisindo ezilula futhi kuphumula isikhathi eside ngenkathi kugxila kwijubane lokuphakamisa.

Manje, lezi yizimiso ezijwayelekile, kodwa abantu benza zonke izinhlobo ngokuhlanganiswa kwezinethi, ukuphindaphinda, ukuphumula nokuzivocavoca uhlobo ukuze bathole inhlanganisela engcono kakhulu kubo.

Nakhu indlela uhlelo lokusebenzisa umshini wokunyathelisa ibhentshi lungase lubukeke ngokuvumelana nemigomo ehlukene eqala kusukela ekufundiseni okungcono kwamakhilogremu angu-73:

Ibhenki Press - 1RM = 160 amakhilogremu

1. Amandla. Amakhilogremu angu-140, 2 X 5, imizuzwana engu-180
2. Hypertrophy. Amakhilogremu angu-120, ama-3 X 10, amasekhondi angu-60
3. Ukukhuthazela Kwamandla. Amakhilogremu angu-100, 3 X 15, 45 amasekhondi
4. Amandla. Amakhilogremu angu-90, 3 X 8, 120 amasekhondi

Enye iphuzu lokuphawula lapha ukuthi kudingekile ukuba uthathe ukuphumula okwanele phakathi kwamasethi athengwe ngamandla ekuqeqesheni amandla ukuze uzuze imiphumela emihle kakhulu, ekuqeqesheni amandla, isikhathi sokuphumula esanele kubalulekile ngoba ukuphakama ngakunye kufanele kwenziwe ngevolcity ephezulu ukuze kube nomphumela omuhle. Ngakho-ke ekuqiniseni amandla namandla, qiniseka ukuthi uthola ukuphumula okudingekayo phakathi kwamasethingi. Ku-hypertrophy namandla okukhuthazela akuyona into ebalulekile ukusebenzisa izikhathi ezincane , nakuba mhlawumbe kungenzeka.

Ukusheshiswa kokusebenza kokuzivocavoca

I-contraction velocity yijubane lapho kwenziwa khona umsebenzi futhi lokhu kunomthelela emiphumeleni yokuqeqesha. Nazi ezinye iziqondiso ezijwayelekile zokuqeqeshwa kwesisindo.

• Amandla - 1-2 imizuzwana eqondile futhi eccentric
• I-Hypertrophy - imizuzwana engu-2-5 igxile futhi i-eccentric
• Ukukhuthazela - 1-2 imizuzwana eqondile futhi eccentric
• Amandla - angaphansi kwe-1 wesibili okugxilile, imizuzwana engu-1-2 e-ententric

Ibala i-1RM

Ngokomhlangano we-US National Strength and Conditioning Association, ukusatshalaliswa kwezinkolelo eziphindaphindiwe ngokuphindaphindiwe kwephesenti ye-1RM, ukuphakama kwakho okuphezulu, kusakazwa ngale ndlela elandelayo, usebenzisa isibonelo se-bench:

• Amaphesenti angu-100 we-1RM - 160 - ukuphindaphinda oku-1
• Ama-85% we-1RM - amakhilogremu angu-136 - okuphindwe kasithupha
• Ama-67% we-1RM - angu-107 amakhilogremu - ukuphindaphinda okungu-12
• Ama-65% we-1RM - amapremu angu-104 - ukuphindaphinda okungu-15
• Amaphesenti angama-60 we-1RM - amamitha angu-96 - aphinde abuyele e-warmup

(Ngokusekelwe ku: Baechle no-Earle, ama- NSCA's Essentials of Personal Training , 371, 2004.)

Lokhu kusho ukuthi kufanele ukwazi ukuphakamisa okungcono kwakho siqu, ukuphakamisa okungu-6 kumaphesenti angama-85 okuhamba kahle kwakho kanye neziphakamiso ezingu-15 ezingamaphesenti angu-65 we-1RM yakho engcono kakhulu - futhi ngamaphesenti alinganayo noma yikuphi ukuphakama phakathi, futhi mhlawumbe ngezansi .

Ungacabangi lokhu okubhekiselwe ngokuphelele; kungumhlahlandlela kuphela kanye nesisekelo okumele ukhethe izisindo ezifanele zokusebenza. Ungabona ukuthi ungalinganisa kanjani okungcono kakhulu noma i-1RM kusuka ku-12 RM - ukuphindaphinda 107 nge-100 ehlukaniswe ngu-67.

Uhlelo 'lokuqeqeshwa', yisikhathi sobuningi, amandla, ivolumu, nohlobo lokuzivocavoca, kungakhathaliseki ukuqeqeshwa kwesisindo noma noma yikuphi ukuqeqeshwa ukuqina komzimba. Ukuqeqeshwa ngesisindo, izindlela nezindlela ezehlukene zisetshenziswa.

Nazi izinguquko ezingalungiswa kunoma yiluphi uhlelo lokuqeqeshwa kwesisindo. Izinhlanganisela cishe ezingenamkhawulo zingenzeka, iningi lazo lizosebenza ngezinga elithile kodwa hhayi kahle.

• Ukukhetha kokuzivocavoca
• Isisindo noma ukumelana
• Inombolo yeziphindaphindiwe
• Inani lezinethi
• Velocity of movement
• Isikhathi phakathi kwamaqoqo
• Isikhathi esiphakathi kwezikhathi (izinsuku zokuqeqesha / isonto)
• I-interval phakathi kwemijikelezo ye-périodization

Nazi ezinye izinhlelo zokusebenza namasu avelele ekuqeqesheni isisindo kanye nokuhlelwa komzimba.

• Ukuqeqeshwa komzimba okuphelele. Ukuqeqesha wonke amaqembu amakhulu emisipha esikhathini. Ukhetha uchungechunge lweziphakamiso, mhlawumbe kuze kube yishumi, uqinisekise ukuthi wonke amaqembu amakhulu ama-muscle asetshenziswa kwezinye izinga
• Uhlelo lokuhlukanisa. Ama-alternate sessions amaqembu amakhulu ama-muscle. Ukuqeqesha, ukusho, izingalo, amahlombe kanye nesikhathi esisodwa emuva, bese imilenze yezinyawo, izibilini iseshini elandelayo.
• I-Periodization ingachazwa njengezinyathelo zokuqhubekela phambili noma zokuhamba ngebhayisikili zokuqeqesha ngesikhathi esithile ukuze kutholakale imiphumela ngesikhathi esihleliwe. Ukuhlukanisa uhlelo lwaminyaka yonke emigqeni yokuqeqeshwa ehlukene ngezinhloso ezihlukene zokulandelana yisibonelo. Lokhu kuvamile ezinhlelweni ezithize ezemidlalo nakwezinhlobo zokuncintisana zokunciphisa umzimba. Isibonelo, ukugcinwa kwezinkathi ezingekho-sikhathi, amandla esandulela isikhathi, inkathi yokuqala yomsindo namandla, ukugcinwa kwenkathi esebenzayo, ukuvuselelwa kwenkathi yokuthunyelwa kwesikhathi.
• I-Supersets . Ukuhlehlisa umkhuba wokusebenzisa amaqembu ama-muscle amabili aphikisayo ngokulandelana okusheshayo ngenhloso yokukhuthaza ukukhula komzimba nokuhlinzeka ukuphumula eqenjini ngalinye ngokuhlukile. Isandiso somlenze kanye nekhalenda lezinyawo ze-quadriceps ne-hamstrings yisibonelo.
• I-Compound isetha. Esikhundleni sokushintsha amaqembu e-muscle ahlukene, i-compound ibeka imishanguzo ehlukile noma imishini yeqembu elifanayo lemisipha. Isibonelo silandela i-triceps i-kickback ne-triceps i-pushdown - umqondo wokuba uqhube umsizi okwanele ukuze uthole amanye amayunithi amoto.
• I-Pyramid. Lolu hlobo lwezinhlelo luhlanganisa amasethi aqhubekayo kusukela ekukhanyeni kuya ekuzilolweni ezinzima kokuzivocavoca okufanayo, noma ngisho nokuhlanekezela okukhulu ukukhanya kuncike kuhlelo. Inani lezinethi licacisiwe. Isibonelo, i-dumbbell curl:
  
  - ukuphindaphinda okungama-pounds angu-20
  - amapremu angu-30 angu-X 8
  - amapremu angu-40 okuphindaphindiwe kwe-X 6
  
• Ukuhlehlisa amasethi kufana ne-pyramid ehlane futhi kunezinhlobo eziningi. Esikhathini esisodwa isibonelo osiphakamisela ukuhluleka kungakhathaliseki ukuthi inani le-reps kumasekhondi wesibili nowesithathu. Qala ngesisindo esinzima futhi wenze inombolo ebalwe yokuphindaphinda; ukunciphisa isisindo, bathi amaphesenti angu-20, yenza isethi esilandelayo ukuhluleka; bese unciphisa futhi uphinde uhluleke ngokuphumula okuncane. Lokhu ukuqeqesha okukhulu kakhulu. Isibonelo yi-curl ye-dumbbell kanje:
  
  - amapremu angu-40 ephindaphindiwe angu-8
  - amapremu angu-30 ukuhluleka kwe-X
  - amapreli angu-20 ukuhluleka kwe-X
  
• I-Superslow. I-Superslow ihlanganisa umqondo wokuphambana okuncane futhi okulinganiselwe nokuqhathaniswa kwe-eccentric. Izinzuzo ezihlongozwayo zalokhu ziphikiswa abaningi. Abathandekayo be-Superslow bancoma imizuzwana engaphansi kwezingu-10 kwisigaba ngasinye sokuphakamisa.
• Ukuqeqeshwa kwe-Eccentric. Lokhu kugcizelela ukubuyisela noma ukwehlisa isenzo kwanoma yikuphi ukuphakama ngesisekelo sokuthi lokhu kuveza ukulungiswa komzimba kangcono ngoba umonakalo omkhulu we-muscle kanye nokuqashwa kwe-fiber kufezwa. Ama-curls e-Arm ayisibonelo esihle. Uvame ukudinga usizo ukuze uthole ingxenye ephakanyisiwe noma yokuphakamisa iphelile.
• Izinhlelo ezithile zemidlalo zenzelwe ukwandisa ukusebenza emidlalweni ethile ngokuqinisa ukuqina kwemisipha eqondene nalezo zemiidlalo, ikakhulukazi ngokusebenzisa ukuqeqeshwa kwesisindo ngezikhathi ezithile.

Ukudla, Ukudla, Izithako

Ukudla okunempilo nokudla okunomsoco kubaluleke kakhulu ekukhuliseni imiphumela kunoma yikuphi uhlelo lokuqeqeshwa kwezemidlalo, futhi ukuqeqeshwa kwesisindo akuyona into ehlukile. Funda isihloko sami: Ukudla kwe-Bodybuilding Weight Trainer sika futhi ubukele i-athikili yokubuyekeza ezayo mayelana nezithako zokuqeqesha isisindo.

> Imithombo

> Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteriger J, Stone MH, Ratamess NA, Triplett-McBride T. American College of Medicine Ezemidlalo. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80. >