Ungalwenza kanjani uhlelo lokuqeqesha ijimu

Ngemva kokuba usuqedile ukufunda uhlelo lwesingeniso somuntu oqalayo, kuphakama umbuzo onengqondo - yini okufanele uyenze ngokulandelayo? Ngezikhathi ezinjalo, abantu bavula i-inthanethi futhi bathathe isethi yokuqala yokuzivocavoca abahlangana nayo. Kodwa-ke, angeke ivumelane nabo mayelana nokuqeqeshwa, iqanjwe ngendlela engafundile noma ihlanganiselwe umuntu othile. Unamakhono athile nokulinganiselwa, nawe unawo okunye. Akunzima ukwenza uhlelo olulula nolusebenzayo lwe-gym. Uzoqiniseka ngalokhu manje.

 

Isinyathelo 1 - khetha ukuhlukaniswa kokuqeqeshwa

Ukuhlukana kuyindlela yokusabalalisa umthwalo wokuqeqeshwa ngezinsuku ezahlukene ezingxenyeni ezahlukene zomzimba. Ngesikhathi sokwethula, waba namandla futhi walungiselela umsebenzi owengeziwe. Ivolumu ibhekisela enanini lokuzivocavoca, amasethi, nama-reps. Njengoba kufanele kube nokuzivocavoca okungu-6-8 esifundweni esisodwa, futhi ubude besikhathi sokuqeqeshwa kufanele bube phakathi kwemizuzu engama-60, awukwazi ukumane uthathe futhi wengeze ukunyakaza okusha. Yilapho ukuhlukana kungena khona.

Kunezihlukaniso eziningi ezahlukene: izinsuku ezimbili, izinsuku ezintathu, ezine, ezinhlanu. Kufakazelwe ngokwesayensi ukukhula kwezicubu zemisipha futhi kushise amanoni angaphansi kwesikhumba, udinga ukwenza iqembu lemisipha kabili ngesonto (i-calorizer). Ukuhlukaniswa kwezinsuku ezine nezinhlanu kunganikezwa abagijimi abaqeqeshiwe abaqeqesha ngokujulile futhi balulame ngosizo lwamalungiselelo e-pharmacological.

Kwabaningi abaya ejimini, ukuhlukaniswa kwezinsuku ezimbili nezinsuku ezintathu kulungile. Ngemva kwezinyanga ezimbalwa wenza umzimba wonke ngesikhathi, kuwukuhlakanipha ukuqala ngokuhlukana kwezinsuku ezimbili. Ngokujima okuthathu ngesonto, kuzodingeka ukuthi ushintshe amakilasi: ABA ngesonto elilodwa kanye ne-BAB kwelinye.

Izibonelo zokunye ukujima:

 
  1. Phezulu naphansi - Usebenzela umzimba ongezansi ngokuhlukene (Ukujima A: imilenze ne-abs) kanye nephezulu (Ukujima B: isifuba, iqolo, amahlombe). Imisipha ezingalweni igcizelelwe ekuhambeni kokusunduza nokudonsa.
  2. Ukucindezela kanye Nemigqa - Esikhathini esisodwa, u-squat, usebenze imisipha yesifuba namahlombe, futhi okwesibili, imisipha yangemuva yethanga nangemuva.
  3. Abaphikisi - ukuhlukaniswa ngemilenze / i-abs / amahlombe nesifuba / iqolo / izingalo.

Ngemuva kwezinyanga ezingama-2-3, ungadlulela ekuhlukaniseni kwezinsuku ezintathu:

  • Ukucindezela, ama-deadlift, imilenze kuwukuhluka okudumile kokuhlukaniswa kwamadoda kwezinsuku eziyi-XNUMX. Lapho, ngokushintshela ekuhlukaniseni kwezinsuku ezintathu, ukhulisa inani lokuzivocavoca, udlulisela ukuqeqeshwa komlenze wakho ngosuku oluhlukile.
  • Isifuba / amahlombe / i-triceps, imilenze / i-abs, i-back / biceps enye inketho evamile.
  • Ingaphambili lethanga / i-abs / ugongolo oluphakathi lwamahlombe, ngemuva kwethanga / ugongolo lwangemuva lwe-deltas, isifuba / ingemuva / izingalo kuyindlela ethandwayo yamantombazane, ngoba ikuvumela ukuthi unikeze umthwalo owengeziwe ezinqulwini nasezinqeni. .

Ngemuva kokuthi ukhethe ukuhlukaniswa okulungile kwakho, udinga ukuthola ukwakheka kokuzivocavoca, amasethi kanye nokuphindaphinda.

 

Isinyathelo sesi-2 - khetha inombolo yokuzivocavoca

Kunengqondo ukwenza izivivinyo ezingaphezu kwesishiyagalombili esifundweni esisodwa. Njengoba wazi kakade, izivivinyo ziyisisekelo futhi zodwa. Okuyisisekelo (okuhlangene okuningi) kuqanjwe kanjalo ngoba kuthinta wonke amaqembu emisipha. Isibonelo, kuma-squats, yonke inqwaba yethanga, izinqe kanye ne-abs isebenza, futhi ebhentshini, imisipha ye-pectoral, inqwaba yangaphambili yemisipha ye-deltoid kanye ne-triceps. Isolated (ijoyinti elilodwa) isenzo kumsipha owodwa, okubandakanya ilunga elilodwa emsebenzini. Isibonelo, ekwandisweni kwemilenze ehlezi, i-quadriceps kuphela isebenza, futhi ekunciphiseni ama-dumbbells amanga, kuphela imisipha ye-pectoral.

Iqembu ngalinye lemisipha kufanele libe: 1-2 eziyisisekelo kanye 2-3 ukunyakaza okukodwa. Okuyisisekelo kufanele kuhambe kuqala.

 

Isibonelo, inkimbinkimbi yemilenze ne-abs ingase ibukeke kanje:

  1. I-Barbell Squats noma Cindezela Umlenze
  2. Ama-Dumbbell Lunges
  3. I-hypererextension
  4. Ithole liyagoqa kusifanisi
  5. Ibhuloho elikhazimulayo
  6. Iphakamisa imilenze isekela imigoqo engalingani
  7. Planck

Ngemva kokukhetha izivivinyo, udinga ukuhlola ukuthi zikufanele kanjani, bese uqhubekela ekukhetheni imodi yokuphindaphinda.

 

Isinyathelo sesi-3 - khetha inani lamasethi nama-reps

Kukhona izigaba ezihlukene zokuphindaphinda ezikuvumela ukuthi uthuthukise izimfanelo ezithile zomzimba:

  • Kuze kube ukuphindaphinda oku-6 ngesethi ngayinye - uthuthukisa ngokuyinhloko amandla, ngokwezinga elincane le-muscle hypertrophy;
  • Ngaphakathi kwe-6-12 - i-hypertrophy eyengeziwe, amandla amancane nokukhuthazela;
  • Kusukela ku-12 nangaphezulu - ukukhuthazela okwengeziwe, i-hypertrophy encane.

Ochwepheshe abaningi bayavuma ukuthi uhla lwe-6-12 rep lufanelekile ukukhula kwemisipha nokulahlekelwa kwamafutha, kodwa kungase kube khona okuhlukile. Ukuzivocavoca okuyisisekelo kudinga ukubambisana okuhle namandla, ngakho-ke kudingeka kubekwe kuqala futhi kwenziwe ngokuphindaphindiwe okuncane - 8-10 isethi ngayinye, lapho ukunyakaza okuhlangene okukodwa kungenziwa ngaphandle kwengozi ngokuphindaphindiwe okuphindaphindiwe - 12-15.

 

Lapho wenza ama-reps amaningi, amasethi ambalwa: amasethi ama-5 ngokuphindaphinda okungu-6-8, 4 kokuphindaphinda okungu-8-10, oku-3 kokuphindaphinda okungu-10-15.

Engeza imodi yokusetha-phinda kweyethu funda futhi uthole inombolo yokuzivocavoca 1 (A):

  1. I-Barbell Squats noma Cindezela Umlenze - 4 × 10
  2. I-Dumbbell Lunges - 3 x 12 ohlangothini ngalunye
  3. I-Hyperextension - 3 × 12
  4. Ama-curls Omlenze Womshini - 3 × 12
  5. I-Glute Bridge - 3 × 15
  6. Iphakamisa imilenze ekusekeleni imigoqo engalingani - 3 × 15
  7. Ipulangwe - 60 sec

Ngokuqondene nokuphumula, kufana nemizuzu engu-1-1,5 phakathi kwamasethi okuzivocavoca okukhulu futhi kufika kumzuzu ongu-1 phakathi kwamasethi okuzivocavoca okuncane. Isinyathelo esilandelayo ukwakha uhlelo.

Isinyathelo sesi-4 - ukuhlanganisa konke

Ake sithi sikhethe ukuhlukanisa okulula okungaphezulu nokuphansi, lapho ukujima A kuyimilenze / i-abs kanye nokujima B kungemuva / esifubeni / emahlombe.

Njengoba sesivele sine-complex yemilenze ne-abs, sizokwenza inkimbinkimbi yomzimba ongaphezulu. Ukuzivocavoca kwamalungu amaningi emhlane - ukudonsela okhalweni okuvundlile kanye nokudonsela phezulu esifubeni, okwesifuba - ukucindezela okuvundlile nama-push-ups, amahlombe - ukucindezela okuqondile. Njengosizo, singathatha i-dilutions kanye nokwehliswa kwezandla, futhi ngemuva, singasebenzisa ukudonsa ngesandla esisodwa.

Ukujima # 2 (B) kungahle kubukeke kanjena:

  1. Ukudonsa ku-gravitron - 4 × 10
  2. Ukudonsa kwebhulokhi evundlile - 3 × 12
  3. Ingalo Eyodwa Igobe Phezu Komugqa - 3 x 12 ohlangothini ngalunye
  4. I-Dumbbell Press ehlezi - 4 × 10
  5. I-Side Dumbbell Iphakamisa - 3 × 12
  6. Cindezela ebhentshini elithambekile noma elivundlile - 3 × 12
  7. Ukunciphisa ama-dumbbells alele ebhentshini - 3 × 12

Kunomehluko omncane phakathi kokuqeqeshwa kwabesilisa nabesifazane. Ngokwesibonelo, amadoda angase ashaye indiva ibhuloho gluteal. Ukubunjwa kwezinqe kuwumbono wabesifazane. Abesifazane bangcono uma benza i-incline bench press (calorizator) esikhundleni somshini ovundlile. Umshini wokunyathelisa ovundlile, ngokuphambene nemibono eyiphutha, awukhuli futhi awuhlobisi nhlobo isifuba sowesifazane, lapho ibhentshi elithambile likuvumela ukuthi uguqule ukugcizelela emgqeni wentamo, okwenza kube okukhangayo.

shiya impendulo