Inhloso eyinhloko:

Uhlobo:

Izinga lokulungiselela: isilinganiso

Inani lokuzivocavoca ngesonto: 4

Imishini edingekayo: i-barbell, i-dumbbells, i-EZ-bar (ibha egobile), imishini yokuzivocavoca

Izithameli: amadoda nabesifazane

About the Author: USteve Shaw

Uhlelo lokuqeqesha kuhloswe ngalo ukufeza imiphumela emikhulu nokwandisa ubukhulu bemisipha ngokusebenzela iqembu ngalinye lemisipha kusetshenziswa amasethi ahlukanisiwe ngokuya ngomgomo wamandla, wemisipha nowomlilo.

Incazelo yohlelo lokuqeqesha

Emuva ngo-1986, umeluleki wami, uDkt Mike, wangitshela ngohlelo lokuqeqesha olusebenzisa ukuphindaphinda umahluko ngamasethi. Ngalezo zinsuku ngangimncane futhi ngithembekile, ngakho-ke ngangikwenza konke okushiwo uthisha wami. Ngemuva kwakho konke, uDkt Mike wayengumakhi womzimba oqondile ophumelelayo, futhi wayene-Ph.D. futhi wayenguprofesa. Ngamafuphi, bekungenakwenzeka ukuthi ngingamethembi, futhi ngemuva kweminyaka emithathu ngisebenzisa uhlelo lwakhe lokuqeqesha, ngithole imiphumela emnandi. Eminyakeni eyishumi eyalandela, ngithembekile kwifilosofi yokuqeqeshwa kukaDkt Mike, futhi ayikaze ingidumaze. Le ndlela yokuqeqeshwa kwamandla yangisiza ukuba ngikhule ngibe namandla. Yini enye ongayicela?

Lolu hlelo lokuqeqesha lususelwa ohlelweni lukaDkt Mike. Vele, ngokuhamba kwesikhathi bekufanele ngikulungise kancane, kepha ngiyethemba ukuthi isipiliyoni sami sizosiza nakuwe. Uma uba ngumxolisi wangempela wale ndlela bese unamathela kuyo iminyaka eyi-10 noma ngaphezulu…. kahle, lapho-ke uzoba nelungelo lokwenza ushintsho. Khumbula, alukho uhlelo olungabhekwa njengolungcono kuze kube yilapho lujwayele izici zakho nezidingo zakho.

UDkt Mike wayengaphambi kwesikhathi sakhe. Wasondela enqubeni yokuqeqesha ngokubuka kwesayensi ngezinsuku lapho wonke umuntu wayengenzanga lutho ngaphandle kokuphinda imantra “ecabanga lokhu…” noma “izimiso zikaVader zibeka lokhu…”. Okwamanje, umgomo oyinhloko wokwakha umzimba ulula ngokwedlulele - imisipha isabela ngendlela ehlukile ukusethwa ngezinombolo ezahlukahlukene zokuphindaphinda. UDkt Mike wayekholelwa ukuthi ngokusebenzisa konke ukuphindaphinda okufanelekile ohlelweni lokuqeqesha, sizofinyelela izinga eliphezulu le-muscle hypertrophy nokuzuza kwamandla okungaguquguquki. Mina, lo mgomo usebenze, futhi ngiyethemba uzokusebenzela. Ukuze ufunde kabanzi ngomphumela wokuphindaphindwa kokusetha ku-hypertrophy yemisipha, funda insiza.

Izingxenye zohlelo “Amandla, Imisipha Nomlilo”

Uhlelo lwami lokuqina lwamandla, lwemisipha nomlilo luzokusiza ekwakheni isisindo semisipha futhi lukhulise amandla ngokusebenzisa indlela ekhethekile yenqubo yokuqeqesha: sizoba nezinketho ezintathu ezibekiwe, futhi sizokusebenzisa konke ku-Amazing eyodwa. Eqenjini ngalinye lezicubu ezihlosiwe, sizobe senza izinhlobo ezilandelayo zamasethi:

1. Amandla. Amandla asetha ukuvula iseshini yokuqeqesha. Amasethi wamandla afaka ukwenza kusuka kuma-3 kuye ku-5 reps, zonke izindlela zisebenzisa isisindo esifanayo sokusebenza. Uma wenza ama-reps ama-5 kusethi ngayinye, khulisa isisindo sakho sokusebenza. Kumaqembu emisipha emikhulu, senza amasethi wamandla amabili kuya kwamane, ngemisipha emincane - izindlela ezimbili zamandla kokuzivocavoca okukodwa. Kumele kuqashelwe ukuthi emaqenjini athile emisipha, akunakwenzeka ukwenza izindlela zamandla, futhi kwesinye isikhathi akunangqondo ngokuphelele. Isibonelo, kunzima ukucabanga nokuthi amandla asethelwe imisipha yesisu kufanele abukeke kanjani.

1. Imisipha. Isethi yemisipha iqukethe ama-reps ayi-6-12 anesisindo esifanayo sokusebenza. Lapho uqala ukwephula umkhawulo wokuphindaphindwa okungu-12 kusethi ngayinye, khulisa isisindo sakho sokusebenza. Kumaqembu emisipha eyinhloko, senza amasethi emisipha angu-4-6 kokuzivocavoca okukodwa, kepha sisebenzisa izivivinyo ezimbili. Imisipha emincane ithola amasethi emisipha emi-2 kuye kwengu-4 ekuvivinyweni ngalunye kusuka ekuzivocavoca okungu-1 noma okungu-2. Ngenye indlela, ungenza amasethi ama-3 womsebenzi owodwa.

1. Umlilo. Eqenjini ngalinye elihlosiwe, senza amasethi womlilo angu-1-2, sisebenzisa kakhulu izivivinyo zokuzihlukanisa. Khetha isisindo esivumela ukuthi senze ama-reps ayi-15 kuye kwangama-20, bese sikhuphula inani lama-reps liye kuma-40. Kanjani? Senza izimpinda eziningi ngangokunokwenzeka, siphumule kancane bese sibuyela ekuzivocavoca umzimba. Ikhefu kufanele libe lifushane ngangokunokwenzeka ukuze sigcwalise imithombo yamandla ngokuphindaphinda okungu-1-3 kuphela. Ukunqoba ubuhlungu obuvuthayo, senza lo msebenzi kuze kube yilapho inani eliphelele lokuphindaphinda lifinyelela kuma-40. Futhi uma endleleni yokuqala senza ukuphindaphinda okungaphezu kwama-25, sandisa isisindo sokusebenza. Senza amasethi womlilo amabili amaqembu amakhulu emisipha, futhi isethi eyodwa noma ezimbili zomlilo zanele ukwenza amaqembu amancane emisipha.

Amazwi namazwana

• ukwehluleka - Angikukweluleki ukuthi usebenze kuze kwehluleke ngokuphelele. Zama ukwenza isethi ngayinye uze ube nomuzwa wokuthi ngeke udonse okunye ukuphindaphinda, bese okwamanje ume ukuzivocavoca umzimba. Uma ngesinye isikhathi ufike kuleli phuzu lokwehluleka - akunandaba, kepha awudingi ukuzishayela ekhoneni ngayo yonke indlela.
  
• Umgomo Umgomo - Umgomo wakho oyinhloko ukuqhubeka nomsebenzi ngamunye kanye nesethi ngayinye. Amasethi okushelela ukuchitha isikhathi nomzamo. Uma ungazizwa kahle noma unesikhathi esincane - ungajahi inombolo, kepha yeka izindlela ezimbalwa zekhwalithi.
  
• izinketho - Vele, unelungelo lokulungisa uhlelo lokuqeqesha lube sesimisweni sakho, kepha ungakhohlwa ngasikhathi sinye ukuthi akulungile ukuthi umakhi womzimba oqondile aqeqeshe izikhathi ezingaphezu kwezingu-4 ngesonto. Yikuphi okuhle kakhulu? Lowo onamathela kuye isikhathi eside.
  
• Izinguquko ezincane Kuthiwani uma ngingazizwa ngifuna ukunamathela esimisweni se-6-12 reps futhi ngifuna ukwenza ama-reps ayisithupha kuya kwayishumi? Zizwe ukhululekile ukuya kokuphindaphinda okungu-6-10. Kuthiwani uma ngingawuthandi umbono we-6-10 reps kusethi yamandla? Bese wenza ukuphindaphinda okungu-3 kuya ku-5. Ingabe kunzima ukwenza ama-reps angama-4 kusethi yomlilo? Iya kuma-reps ashisa imisipha angama-6. Qaphela: Izinguquko ezincane zikhona inqobo nje uma unamathela ezimisweni eziyisisekelo zalolu hlelo lokuzivocavoca. Musa ukulengiswa ezintweni ezincane - cabanga nje ukuthi ungasiphakamisa kanjani isisindo esithe xaxa futhi ube mkhulu!
  
• Ukuzivocavoca okunye - Ukuvivinya umzimba njalo ngesonto akuwona umqondo omubi. Kuyacaca ukuthi akunakwenzeka ukuqedela konke ukuvivinya umzimba kweqembu elihlosiwe ekuvivinyweni okukodwa. Isibonelo, ungasebenzisa isethi ye-dumbbell yamasethingi wemisipha ye-pectoral isonto elilodwa nama-dumbbells ngokulandelayo.
  
• Ingqikithi yenani lezindlela - Kungcono ukuqala ngenani eliphansi lezindlela, futhi uma ubona ukuthi sekuyisikhathi sokunyusa umthwalo, engeza inani lezindlela ohlelweni lwakho lokuqeqesha.
  
• Imisipha yethole - Sicela wazi ukuthi awekho amasethi wamandla emisipha yethole. Anginaso isizathu sokukholelwa ukuthi imisipha yethole iphendula kahle kuma-reps aphansi.
  
• Ama-Quadriceps - Uma uthanda ukubekezelela ubuhlungu, engeza isethi esikude sama-squats angama-20 kumasethi womlilo ama-quadriceps akho.

Ukuhlukaniswa kwezinsuku ezine "Amandla, Imisipha Nomlilo"

• Usuku 1 - Isifuba neBiceps
  
• Usuku 2 - Ukuphumula
  
• Usuku 3 - Quadriceps namathanga Biceps
  
• Usuku 4 - Amahlombe noTriceps
  
• Usuku 5 - Ukuphumula
  
• Usuku 6 - Emuva, Amathole kanye no-Abs
  
• Usuku 7 - Ukuphumula

Qaphela: Enye yezindlela ezingakhethwa zokuhlela uhlelo lokuqeqeshwa yethulwa. Khetha ukuzivocavoca okufanele kakhulu noma okuthandayo.

Usuku 1. Isifuba nama-biceps

Usuku 2. Ukuphumula

Usuku 3. Ama-Quadriceps nama-Hamstrings

Usuku 4. Amahlombe noTriceps

Usuku 5. Ukuphumula

Usuku 6. Emuva, amathole kanye ne-abs

Usuku 7. Ukuphumula

Ukondleka kwezemidlalo kohlelo Amandla Emisipha Nomlilo

Ukuze uthole okuhle kohlelo, ngokwemvelo kuzodingeka udle kahle futhi ungeze ukudla kwakho ngezithasiselo zemidlalo. Ukuze ube mkhulu futhi ube nemisipha kufanele udle njengenkulu, hhayi njengentombazane eneminyaka eyishumi ubudala. Zilungiselele ukumunca inani elikhulu lama-calories futhi ukwenze ngokuhlakanipha.

Isengezo esikhulukazi sokuzuza isisindo yikhwalithi eyodwa enganikeza umzimba okhathele ukuzivocavoca ngama-carbohydrate asheshayo wokugcwalisa amandla kanye namaprotheni agaya ngokushesha umphumela wokulwa namandla.

Kunconywa ukuyithatha ngaphambi kokuqeqeshwa ukukhulisa imisebenzi yengqondo nokukhulisa amandla amandla. izohlinzeka ngemisipha ekhulayo nomzimba ngesethi edingekayo yamavithamini namaminerali. Ungakhohlwa ukuthi isidingo somsubathi samavithamini siwumyalelo omkhulu kakhulu kunezidingo zesisebenzi sasehhovisi esihola impilo yokuphila kanye nama-multivitamin ajwayelekile avela ekhemisi ngeke sikwanele.

njengesinye sezengezo esaziwa kakhulu nesisebenza kahle, kufanele futhi sibe yingxenye yesisindo esincane.

Izithasiselo Ezinconyiwe Zezemidlalo Zomsebenzi Wamandla Emisipha Nomlilo

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