Umpetha we-Olympia uJay Cutler oqeqeshwe kulolu hlelo, nakanjani luzokusebenzela. Sebenzisa ukuzivocavoca kwe-FST-7 ukwakha imilenze eqinile nemisipha.

About the Author: URoger Lockridge

Namuhla sizokhuluma ngokuqeqeshwa kwemilenze. Ngenze konke ukuvivinya imisipha yemilenze ngosuku olulodwa. Uthole ama-quadriceps, imisipha engemuva kwethanga nomlenze ongezansi. Lokhu kuvivinya umzimba kwaphela cishe ihora nemizuzu eyishumi.

Awukazizwa nge-FST-7 okwamanje?

Uma ngabe kungokokuqala ngqa ukuzwa ngale ndlela ye-FST-7, ngizokusheshisela ngokushesha. Uhlelo lokuqeqesha i-FST-7 lwasungulwa futhi lwahlolwa ngokwenziwa ku "Forge of Professionals" nguHeni Ramboda. UHaney ungomunye wamagugu ahlonishwa kakhulu ekwakheni umzimba wanamuhla. Ngaphandle kokungena emininingwaneni, i-FST-7 isho okulandelayo…

• I-Fascia (F, fascia). Ngokwemvelo, kuyisihluthulelo noma isiqeshana sezicubu ezihlanganayo zemicu. I-Fasciae imboza, ihlukanise, noma ibophele ndawonye imisipha, izitho, nezinye izakhiwo emzimbeni womuntu.
  
• Welulekela (S, elula). Ukwelula, ukunweba, noma ukunweba isenzo esenzelwe ukukhulisa ubude, ububanzi, noma ivolumu.
  
• Training (T). Ukuqeqeshwa okukhethekile komuntu ngokuzivocavoca nokufundisa, ngenxa yokuthi ufinyelela ezingeni elihambisana nezindinganiso ezamukelwe zomsebenzi.
  
• Isikhombisa (7)… Uchungechunge lokhiye lwamaqoqo ayisikhombisa.

Ukuqeqeshwa kwe-FST-7 kube yinto ebalulekile yokuphumelela kwabaphumelele kuma-Olympia uJay Cutler noKevin English, kanye nabanye abadlali abaningi asebevele benesihlalo seHolo Lodumo eligodliwe.

Ngaphambi kokuqeqeshwa

Ngisungule i-algorithm enhle kakhulu yokulungiselela ukuqeqeshwa kwe-FST-7 futhi angizukushintsha lutho kuyo. Ngaphambi kokuphuma endlini, ngiphuza ubisi lwe-skim nezipuni ezimbili ze-protein powder futhi ngidle ingxenye encane ye-oatmeal ephekwe emanzini. Ngaphezu kwalokho ngithatha 1000 mg.

Ithuba lifika isigamu sehora ngaphambi kokuzivocavoca. Ngisa ibhodlela lamanzi ejimini. Kubalulekile ukugcina amazinga afanele we-hydration ngaso sonke isikhathi ukuze usinde kulo lonke uhlelo lwakho lokuzivocavoca. Ejimini, ngizogcwalisa ibhodlela ngamanzi ngiqede ngaphambi kokuqeda ukujima kwami.

Kumele ngivume ukuthi imilenze yami yayihlala futhi iyisixhumanisi esibuthakathaka kakhulu ohlelweni lwami lwemisipha. Lapho ngisemncane, kwakudingeka ngibhekane nazo zonke izinhlobo zokulimala emlenzeni, kusukela ekulimaleni edolweni enkundleni yebhasikidi kuya ekuqhekekeni kwamaqakala amabili. Ngamafuphi, imilenze yami ihlale inginika izinkinga eziningi. Vele, ngiyaqhubeka nokuqeqesha imisipha yomlenze wami, kepha ngiya phambili ngejubane lomnenke. Ukususwa okuyisidina kwezisindo ezisebenzayo akukhona ngami; Ngilwela nje ukuzwa yonke imisipha. Ngakho-ke, ngemuva kokuhamba imizuzu eyishumi ku-treadmill, sengikulungele ukuqala.

Isigaba "F" sama-quads: squats

Njengoba lolu qeqesho kube olude kakhulu, ngivele ngiye ebhizinisini. Amasethi amathathu we-12 reps kanye nemizuzwana engu-90 aphumula phakathi kwamaqoqo.

• Setha i-1: 60kg - 12 reps.
  
• Setha i-2: 85kg - 12 reps.
  
• Setha i-3: 100kg - 11 reps.

Uh, ngizwa umuzwa oshisayo emisipheni. Ukudlulela ekusebenziseni okulandelayo.

Isigaba se-S se-quads: ukwandiswa komlenze

Ngaphandle kokujikisa, ngiqhubekela kumasethi amathathu ayinhloko okuphindaphindwayo okungu-10-12, ngithatha amasekhondi angu-90 ukuphumula.

• Setha 1: Isisindo 35kg - 12 reps.
  
• Setha 2: Isisindo 45kg - 12 reps.
  
• Setha 3: Isisindo 45kg - 12 reps.

Yebo! Isihogo somsebenzi. Ama-quads ashile.

Isigaba se-T sama-quads: ukucindezela komlenze

Futhi amasethi ama-3 we-12 reps anemizuzwana engama-90 phakathi. Ungakhohlwa ukufaka amanzi emzimbeni wakho. Ngiphuza amanzi ngemuva kwesethi ngayinye futhi ngikwazi ukuphuza nangaphezulu.

• Setha 1: Isisindo 110kg - 12 reps.
  
• Setha 2: Isisindo 150kg - 12 reps.
  
• Setha 3: Isisindo 190kg - 12 reps.

Ngiphefumula kanzima futhi angikaqali ngisho neSigaba 7 okwamanje. Ingxenye yami iyakuzonda lokhu kuvivinya umzimba, kepha ingxenye yami ifuna ukuziphonsela inselelo futhi ihambe yonke indlela. Ama-Hack squats azoba yinselelo enzima, kepha ngiyakwazi ukuyisingatha.

Ama-Quads Phase 7: Ama-Hack squats

Esikhundleni somshini ojwayelekile we-pancake-laden squat machine, ngisebenzisa ukuguqulwa kusuka ku-Body Masters. Ukunyakaza okubushelelezi kwenza umsebenzi ube lula kancane, kepha imizuzwana engama-30 yokuphumula phakathi kwamasethi ikwenza kube nzima kakhulu. Ngeke ube nesikhathi sokucwayiza iso.

• Amasethi ayi-7 we-12 reps, 115kg ngaphakathi.

Ngidinga ikhefu, ngidinga ukuzulazula ehholo bese ngiphefumula. Ngibeke eceleni imizuzu emihlanu yokuphumula, ngemuva kwalokho ngiqhubekele emisipheni yobuso bangemuva. Kufanele ngilule imisipha kahle, ngaphandle kwalokho kuzoba buhlungu kakhulu ngokuhamba kwesikhathi.

Isigaba "F" semisipha yamathanga: ama-curls omlenze olele

Ngemuva kokuma isikhashana, ngiqhubekela emisipheni engemuva kwethanga. Ngiqala ngama curls emilenze. Ngibeka isisindo ngaphansi kokujwayelekile, ngoba ngiyazi ukuthi umthwalo ojwayelekile unzima kakhulu kimi manje.

• Amasethi ama-3 we-12 reps anesisindo sama-40 kg.
  
• Phumula amasekhondi angama-90 phakathi kwamasethi.

Kufanele ngilale lapho okomunye umzuzu, ngiqoqe imicabango yami futhi ngilungiselele konke okunye ukuzilolonga. Ukubhala inothi: ngokuzayo, thethisa ama-quads nemisipha yangemuva ngezinsuku ezihlukile zokuqeqesha.

Isigaba semisipha yethanga: ama-curls omile emi

Kulokhu kuvivinya umzimba, ngisebenzisa umqeqeshi wekhebula. Ngiyaqala.

• Amasethi ama-3 we-12 reps anesisindo sama-15 kg.
  
• Phumula amasekhondi angama-90 phakathi kwamasethi.

Imisipha yami igcwele amalangabi, angikaze ngibone into enjengale ngaphambili. Kepha yisikhathi sokudlulela esigabeni esilandelayo.

Isigaba “T” semisipha yethanga: ukufela emilenzeni eqondile

Ngizoma kuma-60 kg. Ngeke ngibe nezinkinga ngalesi sisindo, futhi angifuni ukukhukhumeza i-barbell esindayo. Yebo, lokhu akusizi ngalutho, isisindo esingu-60 kg sizokwenza umsebenzi omuhle kakhulu.

• Amasethi ama-3 we-12 reps anesisindo sama-60 kg.
  
• Phumula amasekhondi angama-90 phakathi kwamasethi.

Kunomunye umzuliswano wama-sevens ngaphambili. Nginikela umzuzu owodwa noma emibili ukugcwalisa ukuphakelwa kwamanzi nokulungiswa kwengqondo. Kude kusukela ekuqaleni kokuqeqeshwa, kuphakama indima yendima yengqondo.

Isigaba Sethanga 7: Ukuqamba Imilenze Emanga

Nazo ke. Kufanele ngibuyele emshinini wokugoba umlenze othambekele. Ngenhlanhla, uHaney uthi ungaphumula imizuzwana engama-30-45 phakathi kwamasethi. Namuhla kufanele ngime isikhashana ngama-45. Ngemuva kwalokho ngizosebenzela ukunciphisa isikhathi sokuphumula bese ngifika kumasekhondi angama-30.

Kuphoqelelwe ukunciphisa isisindo sokusebenza sibe ngu-25 kg. Ubuchwepheshe bubaluleke kakhulu kunesisindo. Ngizoqeda ama-reps ayi-12 kusethi ngayinye kulawa ayisikhombisa. Angicabangi ukuthi bengizokwazi ukwenza lokhu ukube bengiphumule phakathi kwamasekhondi angama-30.

• Amasethi ama-7 we-12 reps ane-25 kg.
  
• Imizuzwana engama-45 yokuphumula ngemuva kwesethi ngayinye.

Manje kuzongithatha cishe imizuzu emihlanu futhi ukwelula nokubuyisa ukuphefumula kwami. Nakanjani ngizokwephula lokhu kuxaka kube ukuzivocavoca okuningana ngokuzayo, kepha okwamanje ngizoqeda ngemisipha yethole. UHaney unesibonelo sokuzivocavoca okubandakanya kuphela izivivinyo ezimbili. Yebo, namuhla ngizokhetha le nketho!

Ukuzivocavoca Ithole: Kuhleli Inkonyane

Ngenze amasethi ama-3 enkonyane ahleliwe ngomthwalo ngasikhathi sinye emilenzeni yomibili. Ngaphambi kwalokho, ngangilula imisipha yami kahle.

• Amaqoqo ama-3 we-12 reps.
  
• Imizuzwana engama-90 phakathi kwamasethi.

Ekugcineni, ngikuqedile lokhu kuzivocavoca ngesihogo ngiphakamisa uzwane emaphephandabeni omlenze. Ingabe amasethi ayisikhombisa we-12 reps.

• Amasethi ayi-7 we-12 reps ane-110kg.
  
• Imizuzwana engu-45 yokuphumula.

Ngemuva kokuqeqeshwa

Angishintshi lutho ngemuva kokuqeqeshwa. Njengokuvamile, ngithatha i-Vitargo futhi ngiphuze isiphuzo ngemva nje kokuphuma ehholo. Ekhaya ngidla ingxenye enkulu yesaladi ye-tuna futhi ngiphuze namanzi. Khumbula ukuthatha i-1000 mg kavithamini C.

Ukufingqa, nansi impumelelo yami phakathi nalesi sikhathi sokuhlanya semisipha yomlenze.

Ngenze amasethi angama-42 esewonke futhi manje imilenze yami ikhumbuza lawa masethi. Ngikhulume ngokubaluleka kokwelula - kuze kube sekupheleni kosuku, ngaqhubeka nokwelula imisipha yemilenze njalo uhhafu wehora ukudambisa izinhlungu ebengingangabazi ngokuza kungekudala.

Kukonke, lolu hlelo uhlelo oluhle kakhulu lokuqeqesha engake ngalwenza. Ngincoma kakhulu ukuthi uyifake ohlelweni lwakho lokuthuthukisa imisipha.

Uhlelo lwe-FST-7 Workout: Imilenze

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