Ukuzivocavoca okuncane - imiphumela ephezulu

Awudingi ukuya ejimini usuku lonke ukuze wakhe lowo msipha. Zama lokhu 4 Split Day: umfutho wayo ngokweqile kuzokhulisa imiphumela yakho ngokushesha!

About the Author: Janine Detz

Ihlobo alisangqongqozi emnyango; ladabula lesi sicabha ezinsikeni zaso zacambalala ngendlela emangalisayo ku-chaise longue. Emuva kwamaviki nezinyanga zokuqeqesha ama-biceps akho, isifuba, nemisipha yenkonyane, sekwephuzile kakhulu ukuthi ungakhipha amaqembu asabele ngesikhathi solwandle. Ilanga likhanya ngamandla nangenhloko, kodwa yini ongayitshela abafana abangazange bahlangabezane nesimiso futhi manje abafuna ukupompa ama-biceps abo ngesikhathi sokurekhoda?

Lona umbuzo esiwubuze uChris Smith, Uchwepheshe Oqinisekisiwe Wamandla Nokuqeqeshwa Okusebenzayo (CSCS). Uhlelo lwakhe lwe-bulking lwenzelwe izinsuku ezine futhi lusekelwe kumqondo "wokuqeqeshwa okuqinile".

Uhlelo lolu lwehlukile ngoba lukuphoqa ukuthi wenze umsebenzi owengeziwe nangaphezulu ngeyunithi ngayinye yesikhathi. Ngenxa yalokho, ungakwazi ukufinyelela ukukhula kwemisipha okuhlaba umxhwele ngaphandle kohlobo oludla isikhathi lokujima okuyisithupha ngesonto. Futhi-ke, uma uziqeqesha ngobuqotho, ungashiya ijimu esikhathini esingaphansi kwehora!

Uzoqeqesha umzimba wakho ongaphezulu nophansi kabili ngeviki usebenzisa ukuqeqeshwa kwamandla evolumu ephezulu. Ezinsukwini ezintathu ezisele, ungakhohlwa mayelana nokuqeqeshwa kanye gazinga elangeni lasehlobo. Ungacabangi nje ukuthi ekuqeqesheni kuzodingeka ube nesithukuthezi, uphinda isimiso esifanayo. Ukujima ngakunye kulolu hlelo kunemigomo yakhona futhi kugcizelela ngezindlela ezahlukene.

Ngaphambi kokuthi singene ohlelweni lokuqeqesha, isexwayiso. Ukuqeqeshwa kuzoba nzima kakhulu. Imilenze yakho izothuthumela, izingalo zakho zizovutha, futhi ngokuvamile uzokhukhuma njengeloli. Iphuzu liwukuthi isimiso esimatasa siyakuphoqa ukuthi usebenze kuze kube sekupheleni, nakuba isikhathi esifushane. Kepha kunezindaba ezinhle: ungaqeqesha kuphela ama-4 ngeviki, ngakho-ke ungakhohlwa ngomvuzo - ngempelasonto yamahhala ngokuphelele ngaphandle kokuzisola nakancane!

Ngakho-ke, ingabe ukulungele ukufaka isisindo esingathi sína ngenkathi uqhubeka nokuphila ukuphila okwanelisayo? Bese sihamba.

Ukukhetha ukuhlukanisa

Ukuze uzuze isisindo, udinga ukuphoqa i-muscle hypertrophy. Wonke umuntu ophakamisa izinsimbi - osebenza naye noma othile omaziyo ejimini - unombono wakhe wokuthi angakwenza kanjani kangcono kakhulu. Masingaphikisani, ziningi ngempela izinketho. Isibonelo, ngokuphambene nenkolelo evamile, ukuqeqeshwa komzimba ogcwele kungaba isu eliphumelelayo lokwakha imisipha. Ngendlela, uSmith uvame ukuyisebenzisa. Kodwa ukwandisa umfutho phakathi nohlelo lwezinsuku ezi-4, ukhetha ukuhlukaniswa.

Ngokuqeqesha izingxenye zomzimba ezingu-1-2 ngeseshini ngayinye, uthola ithuba lokugxila emaqenjini okuhlosiwe futhi ugxile ekukhuleni kwawo.

"Ngisebenzisa ukuqeqeshwa kokuhlukaniswa njengengxenye yomjikelezo wami wokuqongelela umthamo wokuqeqeshwa," kuchaza uSmith. - "Ikuvumela ukuthi wandise ngokuphawulekayo inani lomthwalo esikhathini esithile." Ngokuqeqesha izingxenye zomzimba ezingu-1-2 ngeseshini ngayinye, uthola ithuba lokugxila ngokugcwele emaqenjini okuhlosiwe futhi ugxile ekukhuleni kwawo. Njengoba ugcina ngokwenza ama-reps amaningi ngeqembu ngalinye lemisipha, uzokwandisa isikhathi sakho ngaphansi komthwalo, okuyisikhuthazo esibalulekile sokukhula kwemisipha.

Phakathi nalolu hlelo, uzoba nezinsuku ezimbili zomzimba wakho ophansi, eyodwa eyakhelwe eduze kwama-quads, kanti enye igxile kuma-hamstrings. Ukuzivocavoca okubili okusele kuzonikezelwa emzimbeni ongenhla: owokuqala emahlombe nasemisipha yengalo, owesibili esifubeni nasemuva. Ukuhlukaniswa okunjalo, yiqiniso, akukwazi ukubizwa ngokuthi i-revolutionary, cishe usuvele uqeqeshwe ngokuvumelana nohlelo olufanayo. Umehluko oyisisekelo phakathi kwalolu hlelo nezinye izimiso zokuqoqa ngobuningi endleleni kaSmith yokusetha nokuphindaphinda ukuthi isici seshejuli eqinile sidala ukugcwala okukhulayo.

Isikhathi singaphezu kwakho konke

Indlela elula yokwengeza okuhlukahlukene ekusebenzeni kwakho - kanye nevolumu yokuqeqeshwa - ukushintsha inani lamasethi nama-reps. I-Smith Protocol ifinyelela lo mgomo ngesibali-sikhathi. "Ugcina ama-supersets ebangeni lakho elibhekiswe kulo, kepha njengengxenye yesimiso sokuzivocavoca esiqinile, wenza amasethi amaningi ngangokunokwenzeka ngesikhathi esibekiwe," kusho uSmith.

"Umgomo uwukusuka ekuzilolongeni ukuzivocavoca ngezikhathi ezincane futhi uzame ukwengeza amasethi amaningi nama-reps ngangokunokwenzeka," uyanezela. Lokhu kuzokuphoqa ukuthi wenze umsebenzi omningi ngeyunithi ngayinye yesikhathi. Ukujima ngakunye ohlelweni oluqinile kuba inselele, futhi inani eliphelele lomsebenzi lizoba yithuluzi elihle kakhulu lokuhlola izimpumelelo zakho. Inselele ilula - qina futhi wenze umsebenzi owengeziwe ngeyunithi ngayinye yesikhathi.

I-Barbell Chest Squat

Uqala ukuzivocavoca ngakunye ngokuvivinya umzimba okuyinhloko. Yenze ngaphandle kwesitophuwashi, ngokusho kohlelo lwendabuko lwe-hypertrophy: amasethi ama-4, ama-8-10 reps. Uma usuqedile, vula isibali sikhathi ku-smartphone yakho. Kusethi ngayinye yokuzivocavoca okubili, uzokwenza inombolo enconyiwe yokuphindaphinda ekusebenzeni kokuqala, bese kuba inombolo eqondiwe yokuphindaphinda okwesibili. Uma ukhathele, thatha umoya wakho ngokushesha bese uphinda i-superset futhi. Qhubeka kanje imizuzu engu-8 noma engu-10 (kuya nge-superset).

Njengoba ubamba umoya phakathi kokuzivocavoca okuphezulu, khumbula ukuthi uzama ukungena emsebenzini omningi ngangokunokwenzeka ngesikhathi esabiwe. Inani lokuphindaphindwa kusethi linqunyelwe ngaphambili, kepha inani lamasethi likuwe. Uma uskrola isikhathi eside eposini noma ufunda imilayezo, ziba mbalwa izindlela ongaqeda ngazo. “Zama ukuqhubeka nokwakha ama-reps akho aphelele ngesikhathi sokuzivocavoca kwakho kokugcina,” kweluleka uSmith. Phumula imizuzu emi-2 kuphela ngemva kokuba ususebenze ngokuzimisela kuso sonke isikhathi esabelwe i-superset (imizuzu engu-8-10).

Imidlalo Yesisindo

Kufanele uwazi lo mthetho ngenhliziyo, kepha akulimazi ukuphinda: khetha isisindo ngokususelwa ebangeni elihlosiwe lokuphindaphinda kusethi eyodwa. Sebenzisa isisindo esiningi ngangokunokwenzeka ekuphenduleni kokugcina kwendlela yakho ekahle yokusetha. Abaphenduli bokukhohlisa ababalwa ngoba abafaki nje kuphela ezinye izicubu ku-equation, kodwa futhi bakhulisa nengozi yokulimala.

Uma usenemigqa embalwa okufanele uyenze futhi ungaguquguquki neze izindololwane zakho, udinga ukwehlisa isisindo. Nakuba uhlelo lwakhiwe ngesikhathi, ungakwenzi ukujima kwakho kube umjaho: kusafanele usebenzise indlela efanele ukuze ukhuthaze ukukhula kwemisipha. Ukuphindaphinda okwenziwe ngokushesha, uhhafu noma ngokukopela - akukho kulokhu okubalulekile.

Ukufa kwesiRomania

Ngenxa yokuthi ama-superset anesikhathi, uzokhula nawe wenza umsebenzi omningi. Kodwa-ke, kufanele futhi ukhuphule isisindo ngezikhathi ezithile ukuze ukwazi ukuhlala ngaphakathi kwebanga eliqondiwe lokuphindaphinda.

Iziphazamiso

Ingabe usukulungele ukuphakamisa izinsimbi? Bese uxhuma ama-headphones akho, uhlanganise uhlu lwezingoma olukhuthazayo, futhi ulungele ukususa zonke iziphazamiso. Ngeke ube naso isikhathi sokuxoxa nabangani bakho noma umqeqeshi wakho. Njengoba uziqeqesha ihora kanye izikhathi ezingu-4 ngesonto, kufanele ugxile emsebenzini wakho futhi usebenzise isekhondi ngalinye ukuze uthole isisindo somzimba. Le protocol izokusiza ukuthi wakhe imisipha ngokushesha, kodwa kuphela uma uziphusha ukuze wenze okusemandleni akho!

Isisindo esiphezulu ngezinsuku ezine

Amasethi wokuzifudumeza awafakiwe. Ungaphusheli amasethi akho okufudumala ekuhlulekeni kwemisipha.

Usuku 1: umzimba ophansi

Usuku 2: isifuba nomhlane

Usuku 3: umzimba ophansi

Usuku 4: amahlombe nezingalo

Funda kabanzi: