Uyazi kakade ukuthi uma uphakamisa izisindo , kufanele wenze inombolo ethile yezinethi, kodwa lokho kusho ukuthini? Masifunde kabanzi mayelana nokusekelwa kwesisindo, kufanele thina?
Incazelo ye-Set in Terminology Fitness
Iqoqo lichaza iqembu lephindaphindiwe elenzelwe izivivinyo ezahlukene. Isibonelo, uma ubheka ukusebenza okuyisisekelo samandla, ungase ubone into enjengale: "3x10" ngoba, sisho, umsebenzi wokunyathelisa umshini wesifuba .
Lokho kusho ukuthi kufanele wenze amaqoqo angu-3 okuphindaphindiwe okungu-10 .... cha, lokho akusikho ukuphindaphinda okungama-30. Lokho kusho ukuthi uphakamisa isisindo esinzima kangangokuthi UNGAKWENZA u-10 kuphela. Khona-ke uyaphumula uphinde uphinde izikhathi ezimbili.
Zingaki Izitshalo Okufanele Uyenze Ekusebenzeni?
Ngokuvamile, ukuvivinya umzimba okuphakathi kuka-1-3 amasethi wokuzivocavoca ngalunye, nakuba kukhona ukungqubuzana ngokuthi ngabe isethi esisodwa sinomphumela ofanayo nokuqeqesha okuningi. Eqinisweni, kukhona izifundo laphaya ezikhombisa ukuthi, uma uqala, isethi esisodwa siningi, ikakhulukazi uma uphakamisa isisindo esinzima.
Kodwa, kuthiwani uma uphambili kakhulu? Noma kuthiwani uma unemigomo ethile? Nasi ishadi elijwayelekile ongayisebenzisa ukuze ubone ukuthi zingaki izintambo futhi usetha ukwenza ngokusekelwe emigomweni yakho:
| Imigomo Yokufaneleka | Isetha | Ibuyela emuva | Isikhathi sokuphumula | Intensity |
| General Fitness | 1-2 ubeka | 8-15 Ukubuyela emuva | 30-90 Amasekhondi | Ukungafani Okuhlukahlukene |
| Ukukhuthazela | I-2-3 isetha | Kufika ku-12 Ukubuyela emuva | Kuze kube yizimbalo ezingu-30 | 60-70% we-1RM |
| Imisipha iMisa | 3-6 Isetha | 6-12 Izintambo | 30-90 Amasekhondi | 70-80% we-1RM |
| Imisipha Yamandla | I-2-3 isetha | Kuze kube ngu-6 Ukubuyela | 2-5 Amaminithi | 80-90% we-1RM |
| Amandla - 1 Phakamisa | 3-5 Isetha | 1-2 I-Reps | 2-5 Amaminithi | 90% we-1RM noma ngaphezulu |
Indlela yokusebenzisa isethi ukufeza izinhloso zakho zokulahlekelwa isisindo
Ngakho-ke, mangaki amasethingi okufanele uyenze uma ufuna ukunciphisa umzimba? Ukuze ulahlekelwe isisindo, zama ukufaka amanye amasu alandelayo ekusebenzeni kwakho:
- Ukuqeqeshwa Kwesekethe - Ngokuqeqeshwa kwesifunda, wenza umsebenzi ngamunye, omunye emva komunye ngaphandle kokuphumula. Lokhu kukuvumela ukwakha imisipha ngenkathi ugcina izinga lakho lenhliziyo eliphakeme, elingakusiza ushise amakholori amaningi ngesikhathi nangemva kokuzivocavoca kwakho.
- I-Supersets - Ngokuhle kakhulu, ukhetha ukuvivinya okubili kweqembu elifanayo lemisipha bese wenza okulandelanayo. Lokhu kwandisa amandla, angakusiza ushise amakholori amaningi. Zama lokhu Okuphelele kwe-Body Body Superset okuthile okuyokuphikisa ngempela.
- I-Tri-Sets - Njengama-supersets, lokhu kuhilela ukwenza umzimba omuthathu weqembu elifanayo lemisipha, elilodwa ngemva komunye, lingenalo ukuphumula phakathi. Futhi, lena yindlela enhle yokwakha amandla amaningi futhi ushise amakholori amaningi ngesikhathi sokuzivocavoca kwakho.
- Ukuqeqeshwa kwePiramidi - Ngalolu hlobo lokuqeqesha, ukwakha kwisethi ngayinye, ukwandisa isisindo nokunciphisa ukuphindaphinda ukuze uhlose ngempela lezo zimfucumfucu ze-muscle futhi uzuze kakhulu impendulo ngayinye. Zama lo msebenzi wokuPiramidi womzimba ophezulu . Uzoyithanda!
- Ukuqeqeshwa kwamandla eTabata - Lona uhlobo lokuqeqeshwa kwesifunda esiphakeme kakhulu okugcina izinga lokushaya kwenhliziyo yakho liphakeme ngaphezu kokuqeqeshwa kwendabuko yesigodi, ngezikhathi zomsebenzi wesi-20 ezilandelwa imizuzwana engu-10 yokuphumula, ukuphinda lokho emaminithini amane. Akuzwakala njengokuningi, kodwa kunzima.
> Umthombo
Umkhandlu waseMelika Wokuzivocavoca. Umhlahlandlela we-ACE Personal Trainer, 5th 2014.