Ukwakha amandla nemisipha ngombhoshongo

Ukuqeqeshwa kwephiramidi kungenye yezindlela eziyisisekelo futhi eziphumelela kakhulu zokuthuthukisa ivolumu namandla emisipha. Sebenzisa lo mhlahlandlela ukwenza uhlelo lwakho lokunyuka, ukwehla nolunxantathu!

About the Author: UBill Geiger

Umlando wempucuko yaseNtshonalanga usekelwe eGibhithe lasendulo futhi ubalwa ngaphezu kwezinkulungwane zeminyaka. Ifa laseGibhithe lisinike izinto eziningi, kufaka phakathi ukuthanda amakati. Futhi uma ungumakhi womzimba, nohlelo lwakho lokuqeqesha lungathonywa ukwakhiwa kweGibhithe lasendulo, ikakhulukazi uma ulandela umthetho wepiramidi.

Ukuqeqeshwa kwamaphiramidi kungenye yezinhlelo zokuqeqesha eziyisisekelo futhi eziphumelela kakhulu. Uma udidekile yinkimbinkimbi yayo, le nto izokusiza ukuthi uguqule noma isiphi isethi yokuzivocavoca, amasethi futhi uphinde ube yiphiramidi!

Ukwakha iphiramidi

Ekuqeqeshweni kwamandla, iphiramidi ibhekwa njengesakhiwo esiyisisekelo osidala ngokusabalalisa amasethi nokuphindisela kokuvivinya ngakunye. Kusho ukuqala okulula ngokunyuka okuhlelekile kwesisindo sokusebenza ezindleleni ezilandelayo. Ngokukhula kwesisindo sokusebenza, inani lokuphindaphinda liyancipha, okukhombisa ubudlelwano obuphambene phakathi kwezingxenye ezimbili zenqubo yoqeqesho. Ukuqeqeshwa kwepiramidi okudala, okubizwa nangokuthi iphiramidi enyukayo, akunzima kangako kusayensi. Ngezansi sizobheka iphiramidi enyukayo sisebenzisa isibonelo sokuzivocavoca okukodwa -.

Ukuqeqeshwa kwephiramidi kugcwele izinzuzo eziningi zokuthuthukiswa kwezinkomba zamandla namandla, kepha, maye, akuphelele, okuyisizathu sokuvela kokuhlukahluka okumbalwa. Ake sibhekisise obunye bobuhle nobubi bephiramidi elinyukayo.

Ubuhle bepiramidi

1. Kufudunyezwe

Enye yezinzuzo eziphambili zepiramidi enyukayo ukuthi amasethi wokuzifudumeza akhona ngokuzenzakalela. Uqala kancane futhi kancane kancane wakhe umthwalo, oshisa imisipha ekhonjiwe futhi uyenze iguquguquke. Uma uke wangena ejimini futhi wazama ukuphakamisa i-barbell esindayo ngaphandle kokuzifudumeza, uyazi ukuthi awukwazi ukusondela ezilinganisweni eziphakeme ngale ndlela. Uzokwazi ukuphakamisa imithwalo ethe xaxa futhi unciphise ubungozi bokulimala uma ufaka ukufudumala okuncane ohlelweni lwakho.

“Ngesikhathi ngiqala ukuqeqeshelwa amandla, bengingazi lutho ngomgomo wepiramidi, kodwa ngisebenzise le ndlela ekusebenzeni kwami,” kusho u-Abby Barrows, i-IFBB Professional Fitness Bikini kanye nomele i-BPI Sports Brand Representative. “Bengihlala ngiqala kancane ukufudumeza imisipha yami ngigcine nginesisindo esinzima engingasiphakamisa (iphiramidi elinyukayo). Uhlelo lusiza ukufudumeza imisipha futhi linciphise ubungozi bokulimala, ngenkathi kulungiswa imisipha ekhonjiwe yengcindezi eyedlulele ezayo. "

Ukufudumeza imisipha enesisindo esincane kuzokulungiselela ukuphakamisa izinsimbi zangempela

2. Ukukhuphuka okukhulu kwamandla

Iphiramidi elinyukayo lilungele labo abafuna ukuzuza ngamandla. Abasubathi abafuna ukukhulisa amandla akufanele basondele ekwenzeni amasethi amaningi ngaphambili njengabakhi bomzimba abahlose ukukhulisa ivolumu yemisipha, bazilinganisela kumasethi we-1-2 kuphela ngokuvivinya umzimba ngakunye.

Lokhu kuvumela ukuthi bakhiqize amandla amakhulu kumasethi wokugcina we-1-2 lapho kufanele baphakamise khona isisindo esinzima kakhulu. Zonke izindlela ezedlule zisebenza njengokufudumala. Kodwa-ke, kufanele kuqashelwe ukuthi alikho kulawa masethi wokuzifudumeza okufanele enzelwe ukwehluleka kwemisipha.

3. Umthamo omkhulu womthwalo

Ngokwemvelo ngqo kwephiramidi, kukhona ivolumu enkulu yokuqeqesha. Ngokunamathela kuphethini eya phezulu futhi wandise isisindo sokusebenza kusethi ngayinye elandelanayo, nakanjani wenza amasethi amaningi, aqinisekisa umthamo ophakeme womsebenzi - uphawu lokukhula kwemisipha.

Mayelana nokukhuthaza (ukuzuza kwemisipha), amasistimu wokuqeqesha anamasethi amaningi anconyelwa ezinhlelweni ezisezingeni eliphansi.

Okubi kwepiramidi

Isikhathi sokusho ukuthi lolu hlelo lokuqeqesha lunezithiyo ezimbili ezibalulekile. Okokuqala, ukufudumeza akukaze kwenzelwe ukwehluleka - kungasondeli nakancane. Inombolo enkulu yamasethi ingaba yinkinga enkulu, ikakhulukazi uma ugcwele amandla ekuqaleni kokuzivocavoca kwakho.

Kuyazama ukwenza isethi ekuhlulekeni kwemisipha, kepha ukukhokhelwa kwalokhu kuzoba ukwehla okuncane kwezinkomba zamandla ezindleleni ezilandelayo. Uma ushaya amasethi ambalwa alula wehluleka, uzokhukhumala usuke ezinhlosweni zakho, noma ngabe ukuthola amandla noma imisipha. Ufuna ukuthi imisipha yakho ibe misha kusethi yakho enzima kakhulu (yokugcina). Uma ukhathele kakhulu ngesikhathi samasethi edlule, nakanjani ngeke zigcwele amandla. Ngakho-ke, wonke amasethi wokuzifudumeza kufanele aqedwe ngaphambi nje kokuhluleka kwemisipha.

Okwesibili, isici esishiwo ngenhla sikuphoqa ukuthi ufinyelele ekuhlulekeni kwemisipha kuphela kusethi yokugcina, futhi lokhu akwanele ngaso sonke isikhathi uma umgomo wakho ungusayizi omkhulu wemisipha. Ukuhluleka kwemisipha kubalulekile maqondana nezinqubo zokukhuthaza ukukhula. Ukuze imisipha ikhule, kumele ibhekane nengcindezi enkulu. Isethi eyodwa yokwehluleka kungenzeka inganikeli umfutho wokukhula owudingayo.

Ngamafuphi, iphiramidi enyukayo ilungele kahle labo abafisa ukwanda kwamandla namandla, kepha ayisebenzi kangako lapho ukukhushulwa okuphezulu kosayizi wemisipha kusengozini. Lesi sici sibalulekile.

Amaphiramidi aguquliwe

Ngakho-ke, uma iphiramidi enyukayo kungeyona inketho efanelekile yokwenza umsebenzi omkhulu, kuyini? Thatha iphiramidi eyehlayo, kwesinye isikhathi ebizwa ngokuthi iphiramidi eguquliwe. Igama lidlulisa ngokunembile okushiwo yile nqubo: uqala ngesisindo esiphezulu, wenze ama-reps amaningana, bese wehlisa isisindo futhi wenze ama-reps amaningi futhi amaningi kumasethi alandelayo. Le yikhophi nje eguquliwe yombhoshongo wokucindezela ibhentshi okuxoxwe ngawo ekuqaleni.

Ngombhoshongo obuyela emuva, kungenzeka ukuthi uzuze ukwehluleka kwemisipha, okusho ukuthi uthola isisindo esiningi.

Ngiphakamisa ukuthi ngigxile kokunye okuhle lapho ukusetshenziswa kwephiramidi elihlanekezelwe kugcwele khona.

1. Uqala ngobunzima kakhulu

Ngombhoshongo ohlanekezelwe, wandisa umthwalo emsipheni ohlosiwe kumasethi wokuqala lapho usagcwele amandla. Ngamasethi ambalwa adla amandla akho ngaphambi kokuphakamisa isisindo esiphezulu, kusethi esindayo, usebenzisa inani eliphakeme lezintambo zemisipha, okuholela ekukhuleni okwengeziwe.

IBurrows iphawula ukuthi iphiramidi eyehlayo ilungele kangcono imisebenzi ebalulekile yokuthuthukisa imisipha. "Ngithanda kakhulu ipiramidi ephezulu phezulu ngoba ikuvumela ukuthi uqale kanzima kakhulu ngaphandle kwamasethi akha ukukhathala," esho. “Namuhla ngiziqeqesha ngombhoshongo ohlanekezelwe onesisindo okungenani esine. Ngikhathala kakhulu lapho ngiziqeqesha kanjena. ”

2. Ukukhula okukhulu kwemisipha

Iphiramidi eguquliwe ilungele umsebenzi wokubhukuda ngoba kungenzeka ukuthi uzwe ukwehluleka kwemisipha. Uma usebenzela amandla, awufuni ukuqeqesha ukwehluleka kaningi, kepha ukusebenzela ubunzima kudinga enye indlela. Ngalolu hlobo lwephiramidi, ushaya ukwehluleka kusuka kusethi yokuqala, futhi uyishaya kaningi. Kusukela kusethi yokuqala kuya kokugcina, ungasebenzela ukwehluleka, futhi lokhu kubalulekile lapho kushukumisa izindlela ezibhekene nokukhula kwemisipha kusengozini.

"Ukuzivocavoca ukwehluleka kubalulekile ekwakheni imisipha ngoba udabula izintambo zemisipha," kusho uBurrows. "Ngokuziqeqesha ngale ndlela, uthola izinyembezi ezincane zemisipha."

3. Ivolumu namandla

Iphiramidi eyehlayo iqinisekisa ivolumu yokuqeqeshwa okuphezulu, kepha futhi ikuvumela ukuthi uqeqeshe ngamandla amakhulu nokulayisha. Ngokuhlanganisa inani eliphelele lomsebenzi - amasethi kanye nama-reps - esivivinyweni ngasinye, uthola izinga elikhulu lokuqina nokucindezeleka kweqembu elihlosiwe ngephiramidi eguquliwe.

“Ngizama ukuziqeqesha ngale ndlela kaningi ngangokunokwenzeka,” kwengeza uBurrows. “Lokhu kuthonywa yizinga lokuqaqamba kwemisipha. Imvamisa ngisebenzisa le ndlela ukuthola ingxenye yengonyama yemisipha yomzimba engenhla, ikakhulukazi amahlombe. Ngiyakuthanda nokuhlala embhoshongweni futhi, kepha ngemuva kwalokho kunzima ukuhamba isonto elizayo! "

Uma ngabe uqaphele, uzokhumbula ukuthi ukuphakamisa izinsimbi ezisindayo kudinga ukufudumala okuphelele. Ngokusobala, iphiramidi elehlayo alihlinzeki ngezindlela zokufudumeza.

Ngenkathi kungekho ukufudumala kupiramidi yakudala eguquliwe, ukuziba kungaba yiphutha elikhulu. Njengombhoshongo okhuphukayo, ukufudumala akukaze kwenzelwe ukwehluleka kwemisipha. Masinyane ngemuva kokufudumala, hamba esilinganisweni sokusebenza esiphezulu bese unamathela kuphethini lephiramidi eliphikisiwe.

Unxantathu - inyunyana yamaphiramidi amabili

Kungabonakala kuwe ukuthi akulungile ukwenza amasethi wokuzifudumeza, kepha ungawafaki kuhlelo olukhulu. Angikwazi ukuvumelana nawe. Ukuthi kulokhu, ulandela inqubo ebizwa ngokuthi “unxantathu” futhi uhlanganisa izimpawu zephiramidi enyukayo nehlayo.

Ngonxantathu, wenza amasethi ambalwa wokuzifudumeza, ngalinye linezisindo ezandayo nokuncipha kokuphindaphindeka, kepha ngaphandle kokufinyelela ukwehluleka kwemisipha. Ngemuva kwesisindo esiphezulu, ushintshela ephiramidi eyehlayo bese usebenza ngezinsimbi ezinciphayo nokukhuphuka okuphindaphindayo kumasethi alandelayo, ngalinye elenzelwa ukwehluleka kwemisipha.

Le ndlela inikeza ivolumu nokuqina okudingekayo ukuthola ubukhulu bemisipha. Ngemuva kokuzivocavoca umzimba kokuqala kweqembu ngalinye elihlosiwe, ungabeka wonke amasethi wokuzifudumeza bese uya ngqo kumbhoshongo owehlayo. Kulabo abafuna ukwakha imisipha, lolu hlobo lwephiramidi lungenye yezindlela ezinhle kakhulu zokuqeqesha laphaya.

Ukuqeqeshwa kwephiramidi ngaphandle kwezinkinga

Ukulungele ukuhlanganisa ukuqeqeshwa kwephiramidi, kukho konke ukwehluka kwayo, kuhlelo lwakho lokuqeqesha amandla? Thatha izeluleko ezimbalwa ezilula, bese uzisebenzisa kwesinye sezibonelo eziphakanyisiwe zokuzivocavoca!

• Lapho uqeqesha iphiramidi enyukayo, ungalokothi wenze amasethi wokuzifudumeza ekuhlulekeni kwemisipha. Ukuzifudumeza yinoma isiphi isethi oqhubeka ukukhulisa isisindo sakho sokusebenza, okusho ukuthi inani lokuphindaphinda liyancipha ngesethi ngayinye yokusebenza elandelayo.
  
  
• Lapho usufinyelele isisindo esiphezulu - esikhonjisiwe kokuvivinya ngakunye ngenani elincane lokuphindaphinda - sebenzela ukwehluleka kwemisipha.
  
  
• Ama-bodybuilders kanye nabantu abalwela ukuthola ivolumu yemisipha ephezulu kufanele benze izindlela ezahlukahlukene zokuhluleka, ngakho-ke iphiramidi eyehlayo nonxantathu yibo abadume kakhulu kuleli cala.
  
  
• Qaphela ukuthi iphiramidi eyehlayo ayifaki amasethi wokufudumeza. Yenza okuningi njengoba ucabanga ukuthi kuyadingeka, kepha ungalokothi ulethe isethi yokufudumala ekuhlulekeni kwemisipha.

Izibonelo ezimbalwa zezinhlelo zokuqeqesha

Iphiramidi esifubeni

Phindela emuva iphiramidi emilenzeni

Unxantathu ongemuva

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