Uhlelo lokuqeqeshwa lwamaviki ayi-12 lwabaqalayo
Inhloso eyinhloko:
Uhlobo: UFulbodi
Izinga lokulungiselela: okusha
Inani lokuzivocavoca ngesonto: 2, 3
Imishini edingekayo: i-barbell, i-dumbbells, imishini yokuzivocavoca
Izithameli: amadoda nabesifazane
About the Author: UDoug Lawrenson
Uhlelo lokuqeqesha lwabaqalayo luzovula indlela yokuthi udlale i-iron, ubuke amehlo amantombazane kanye nokuzethemba okungakaze kubonwe ngaphambili. Amaviki ayishumi nambili okuzivocavoca umzimba ogcwele azolungiselela imisipha yakho ukuhlukana okuzayo okuphezulu.
Incazelo yohlelo lokuqeqesha abaqalayo
Sonke saqala kwenye indawo. Uma ungakaze uqeqeshwe ngezisindo, udinga uhlelo olulungiselela imisipha yakho ukuqeqeshwa okungathi sína. Kubaluleke kakhulu ukunamathela ohlelweni lokuqeqeshwa komzimba ngokugcwele emasontweni ayisithupha okuqala, njengoba kuchaziwe ku-athikili, bese udlulela emavikini angu-6-7.
Uma umusha ejimini nasekuqeqesheni, cela izinzuzo kumazwana akule ndatshana; qiniseka ukuthi usendleleni efanele futhi nesikhathi sakho ejimini asichithwa! Landelela inqubekelaphambili yakho kwi-akhawunti yakho yangasese, lokhu kuzokusiza ukuthi ulungise umthwalo ngokuya ngemiphumela, futhi, okubalulekile, ukuqapha inqubekelaphambili yakho kuzothuthukisa umdlandla wakho kubukhulu obukhulu.
Ekuqaleni, ungasebenzisi ngokweqile izivivinyo ezikhethekile ezihlukanisa imisipha futhi ugcizelele ukuzivocavoca okujulile. Ukugcizelelwa okuyinhloko ukulungiselela umzimba wonke imithwalo enamandla, ukuthola isimo sezemidlalo, ukuzivumelanisa ne-barbell kanye ne-simulators. Kubalulekile ukugcina inqubo elungile kusukela ekuqaleni, ungalweli izisindo eziphezulu, gxila kule nqubo, ngokuzayo lokhu kuzoholela emisipheni engcono kanye nokukhula okusheshayo "kwemingcele" yakho.
Yiziphi iziqalo okufanele zifundwe
Amaviki 1-6: Ukuzivocavoca Okugcwele Komzimba
Ngakho-ke, siqala ngokuthola ezemidlalo ekuqeqesheni isifunda nokulungiselela imisipha yemithwalo yesihogo yokuqeqeshwa okuhlukanisiwe. Ngenyanga nohhafu uzophenduka umgijimi onamandla oqinile, olungele ukuphakama okusha kwe- "world iron".
- Yenza umsebenzi ngamunye ophakanyisiwe kabili ngesonto nosuku olulodwa lokuphumula okungenani phakathi kwezinsuku zokuqeqesha.
- Emavikini amathathu okuqala wokuzivocavoca ngalunye, yenza isethi eyodwa yama-reps ayi-15: Emasontweni 4 kuya ku-6, yenza amasethi amabili ama-reps ayi-12 ezingxenyeni zomzimba ezibonisiwe (usebenzisa isisindo esithe xaxa kuwo wonke amasethi).
1-3 amaviki
4-6 amaviki
Isonto 7-12: Ukuqina Okukhulu Kokuqhafaza
Ngemuva kokuhamba umjikelezo wokuqeqeshwa wesifunda, qina futhi uqale ukuzwa imisipha, evikini lesine, shintshela ekuhlukaniseni ukuqeqeshwa. Ukuqeqeshwa okwehlukanisiwe kukuvumela ukuthi ulayishe iqembu ngalinye lemisipha ngamandla amakhulu nokujula. Ukuzivocavoca okunamandla kudinga ukuzivocavoca umzimba kanye nezindlela zomsipha ngamunye, okugcina kuholele esidingweni sokuhlukanisa izinsuku zokuqeqesha ukuze zisebenze namaqembu emisipha athile. Esimweni sethu, sizoqala ngokuqeqeshwa kwezinsuku ezimbili ukwahlukanisa, okwenza sikwazi ukusebenzela wonke umzimba esikhathini esingaphansi kwesonto elilodwa.
- Hlukanisa umzimba wakho ube izingxenye ezimbili (ngaphezulu nangaphansi), wandise inani lamaseshini okuziqeqesha abe mathathu ngesonto nosuku olulodwa lokuphumula, okungenani phakathi kwezinsuku zokuziqeqesha (isibonelo, ngoMsombuluko, ngoLwesithathu, ngoLwesihlanu).
- Yenza elilodwa lamaqoqo amabili wokuzivocavoca ngokushintshana. Esontweni lokuqala, yenza i-Workout # 1 kabili, ngesonto elilandelayo, yenza i-Workout # 2 kabili, njalonjalo.
- Yenza ukusetha nokuphindaphinda njengoba kuqondisiwe.
- Phumula amasekhondi angama-60-90 phakathi kwamasethi.
- Ukuzivocavoca okunye ngezikhathi ezithile ukuze kusebenze imisipha ngezindlela ezahlukene.