Inhloso eyinhloko: ukuthola ubukhulu bemisipha

Uhlobo: Hlukanisa

Izinga lokulungiselela: okulingene, okuphezulu

Inani lokuzivocavoca ngesonto: 4

Imishini edingekayo: i-barbell, i-dumbbells, imishini yokuzivocavoca

Izithameli: amadoda nabesifazane

About the Author: U-Eric Brown

Uhlelo lokuqeqesha i-OP-21 lususelwa kumgomo wokuphumula. Uhlelo luzokusiza ukuthi wakhe imisipha futhi uthuthukise umzimba wakho. Umnyombo wokuhlukaniswa kwezinsuku ezi-4 phezulu / phansi yizivivinyo eziyisisekelo.

Isingeniso ku-OP-21

Siqala ukuziqeqesha ngoba sifuna ukuguqula imizimba yethu ibe ngcono. Ekuseni kothando lwami ngenqubo yokuziqeqesha, ngazibekela umgomo wokubukeka njengeqhawe. Kamuva, lapho ngiqala ukubamba iqhaza elibonakalayo emincintiswaneni, ngaqala ukunaka kakhulu izinkomba zamandla nemiphumela yezemidlalo. Kodwa-ke, kuyizinhloso zobuhle eziye zaba futhi zihlala ziyisisusa esidume kakhulu kubantu abaningi.

Izinhlelo eziningi zokuzivocavoca zihlose ukufeza eyodwa yalezi zinhloso ezintathu ezibalwe ngenhla. Isibonelo, uhlelo oluhle kakhulu lukaJim Wendler lwango-5/3/1 lugxile kakhulu ekuthuthukiseni amandla. Uhlelo olungafi "8 × 8" lukaVince Gironde lugxile kakhulu kumphumela wobuhle.

Izinhlelo zingalungiswa ukufeza izinhloso ezahlukahlukene, kepha uhlelo ngalunye luhlose ukuxazulula inkinga ethile. Vele, ukusebenzisa i- "5/3/1", ngeke uzuze ukwanda kwezinkomba zamandla kuphela, kepha i-8 × 8 izokunikeza okungaphezulu kokuthuthukisa isibalo sakho. Kepha kuthiwani uma bekukhona uhlelo lobukhulu obulodwa lokuthuthukisa amandla nokusebenza kwezemidlalo ngenkathi kufezwa izinhloso zobuhle?

Namuhla ngifuna ukwethula kini indlela yami yokuqeqesha i-OP-21, esekwe kokungaphansi futhi okusetshenzisiwe okuncane. Lesi sakhiwo sihlanganisa ukuthuthukiswa kwamandla, ukusebenza kwezemidlalo nomzimba. Into emnandi ukuthi, kulula ukuyazi kunokuba ungene ku-imeyili yakho.

Uyini umgomo wokuphumula?

I-OP-21 isuselwa kunqubo yokuqeqeshwa yokuphumula. Ukuphumula-ikhefu kuyindlela yokuqeqeshwa ngamandla okukhulu ngevolumu enkulu yomthwalo, okwaziwa kusukela kudala. Akuyona imfihlo ukuthi iningi labantu livame ukuphambuka ezinhlosweni zalo zokuqeqeshwa ezikhethiwe. Kaningi sibona labo abafuna ukufeza imiphumela ephezulu kuzo zonke izici zokuqeqeshwa ngasikhathi sinye. Umqondo uyalinga, kodwa, ngeshwa, ngokuyisisekelo akulungile.

Awukwazi ukuxosha zonke izabelo ngasikhathi sinye. Ngifuna ukucacisa leli phuzu ngaphambi kokuba siqhubeke. Noma ngabe inhloso yakho icacisiwe (amandla, ukusebenza kwezemidlalo, njll.), Alukho uhlelo olungahlanganisa wonke ama-nuances wenqubo yokuqeqesha.

Ukube bengiqeqesha i-powerlifter emsulwa, bengingeke ngisebenzise i-OP-21 njengesikimu sami esikhulu sokuqeqesha unyaka wonke. Unezinye izinhloso. Udinga ukukhulisa isisindo esiningi ngezikhathi zokuphumula ezinde, ezingahambisani nemigomo eyisisekelo ye-OP-21. Khumbula, lolu wuhlelo lwendawo yonke, hhayi oluthize. Uzoqina, kepha ukwakha amandla akuyona into eza kuqala kuwe. Nalu uhlelo lokwakhiwa kabusha komzimba wonke.

Lapho uqeqeshelwa amandla, ukusebenza kwezemidlalo, nobukhulu bomzimba, udinga irejimeni yokugcwala okuqhubekayo. Ngaphandle kokuziphonsela inselelo (izinsimbi ezisindayo, ama-reps, ukuphumula okufushane, njll.) Ejimini, uchitha isikhathi. Imisipha idinga izinselelo ezintsha ukuze ikhule.

Ukucindezela kwebhentshi 3 × 10 njalo ngeviki ngama-90 kg - lokhu kwenzelwa abantu abangamavila. Futhi uyakwazi okwengeziwe. Kuthiwani uma bekunendlela yokuphakamisa isisindo esindayo ngokulinganisela (70-85% yobukhulu) ngenkathi wenza amasethi amaningi ngesikhathi esincane?

Isibonelo, uqaqa ama-150 × 5 amasethi ama-4 nemizuzu engu-3 yokuphumula phakathi kwemijikelezo. Lokhu imizuzu engu-12 yokuphumula futhi, ithi, imizuzwana engama-30 ngesethi ngayinye. Ngokuvamile, uzodinga cishe imizuzu eyi-14-17 ukuqedela le sethi yama-reps angama-20. Kuthiwani uma wenze i-160 × 3 kumasethi ayi-7, uphumule umzuzu owodwa phakathi kwamaround? Lokhu kungathatha imizuzu engu-7 kanye nemizuzwana ecishe ibe ngu-15-20 kusethi ngayinye. Ingqikithi yemizuzu engu-9-11 yesethi yama-reps angama-21 anesisindo esinzima.

Inqubo yokuphumuza ikwenzela ukuthi usebenzise isisindo esithe xaxa ngokuphula umthwalo ezigabeni ezincane ukuze wandise ivolumu yokuqeqesha ngesikhathi esincane. Ngabe ucabanga ukuthi imisipha yomlenze izophendula ngokuhlukile kulowo mthwalo? Ungakwazi yini ukuthuthukisa ukuhlanganiswa kwamathani okuphelele ngezinga eliphindaphindwayo lokuphindaphinda?

Njengoba ngishilo ekuqaleni, umqondo wokuphumuza ikhefu awumusha. Uma sibuyela emuva kuma-50s wekhulu elidlule, sizobona ukuthi le ndlela isetshenziswe ngama-gurus edume, ngokwesibonelo, uVince Gironde. Uhlelo lwakhe oludumile lwe-8 × 8. Ngemuva kokuhlola i-8 × 8 ngaphansi kwesibonakhulu, uzokuqonda ukuthi lokhu kuyikhefu elifanayo lokuphumula. Isikimu sifaka amasethi ayi-8 ama-reps ayi-8 anokuphumula okufishane (amasekhondi ayi-15-30) phakathi kwamasethi.

Ngokusobala, ngesikhawu sokuphumula esifushane, umthwalo awunakuvinjelwa kangako, ngaphandle kwalokho ngeke ube nethuba lokuqeda lo msebenzi. Iphrothokholi kaVince Gironde edume nge-8 × 8 inhle kakhulu ngomsebenzi ojwayelekile wokuqina. Akuklanyelwe ukukhulisa ukusebenza kwamandla. I-OP-21 izokunikeza inhlanganisela eyingqayizivele yokuthuthuka kwamandla nokuqeqeshwa okusebenzayo.

Kulungile, kuzwakala kulinga, kepha yini i-OP-21?

Umgomo we-OP-21 ukuthuthukisa izinkomba zamandla, ukwandisa imiphumela nokwandisa isisindo somzimba esinciphile. Kalula nje, uzoqina, ube ngumsubathi, futhi uzethembe ngokwengeziwe. Iphrothokholi ye-OP-21 isuselwa kuzindlela eziyi-7 kusetshenziswa umgomo wokuphumula. Kusethi ngayinye, wenza ama-reps amathathu ngesisindo esingu-3-70% sobukhulu bakho. Iphuzu eliyinhloko ukuthi uzophumula kuphela umzuzu owodwa phakathi kwamasethi. Isibonelo, i-85kg yi-130R Squat Max yakho. Uma usebenzisa i-70% yesilinganiso esiphezulu, uzoma ku-90kg bese usebenzisa leso sisindo kusethi ngayinye yama-reps angama-3 uze ufinyelele kuma-21. Ngincoma ukuqala ngamaphesenti aphansi kakhulu, okuyi-70%. Awufuni ukuzithola usesimweni lapho ungeke ukwazi ukuqhubeka isonto nesonto?

Ezindlela zokuqala, umthwalo ungabonakala ungabalulekile kakhulu kuwe. Njengoba uthuthuka, isisindo sakho somsebenzi sizokhula futhi uzoqala ukuzizwa sengathi izikhathi zakho zokuphumula ziyancipha. Ngiyaqinisekisa, kungekudala uzoshaya udonga lobuhlungu nokungabaza. I-OP-21 izokubamba ungazelele, njengokuvikela kokhonkolo okuqinisiwe kwekotaback engenalwazi.

Noma yikuphi ukuguquguquka kwesibalo sokuqeqeshwa kungashintshwa. Ngokunciphisa isikhathi sokuphumula, ukwandisa umfutho wokuzivocavoca kwakho, kepha lokhu kuzokhawulela isisindo sokusebenza ongasisebenzisa. Yenza uhlelo njengoba kuhloselwe ukuthola okuningi kulo. Phumula okungenani umzuzu ukugcina isisindo sakho sokusebenza siphezulu. Ngikholwe, lesi kuzoba yisinqumo esifanele!

Esontweni lokuqala, ngincoma ukusebenzisa i-70% yakho ephezulu ukujwayela uhlelo. Ngingaluleka ukwengeza umthwalo ngo-2,5-5kg ku-squat noma ku-deadlift njalo ngesonto, no-2,5kg kumshini webhentshi, umshini wokucindezela ngaphezulu, noma ukudonsa / ukusunduza. Khulisa umthwalo kancane, ngoba inhloso yethu akukhona ukushaya udonga futhi sifinyelele umkhawulo. Kepha ukuphindaphinda okungama-21 akufanele kuphenduke ukuzilibazisa epaki.

Indlela ye-RRP-21 iyindlela ebaluleke kunazo zonke yosuku lwakho, ngakho-ke uvumelane nayo. Njengoba uhlelo luba yinkimbinkimbi ngokwengeziwe, ukungabaza kuzoqala ukubusa njengoba usondela eminyakeni engama-21. Kwesinye isikhathi ngeke uze ukwazi ukufinyelela kummeli wama-21. Uma uyeka futhi wenze ama-squats ayi-15, zama ukuthuthukisa ukusebenza kwakho ngesonto elizayo. Uma ungeke ufike kuma-reps angama-21 ngesisindo esithile ngaphezu kokusebenza okungu-3, ​​buyisela lokhu kuhamba ngenye eqondiswe eqenjini elifanayo le-muscle.

Le protocol yakhiwe ngokuzungeza ukunyakaza okukhulu kwenhlanganisela ukuze ukwazi ukuthuthuka. Ukuzivocavoca okungasebenzi njengokunweba kwe-bent-over triceps, ama-squats emlenzeni owodwa noma ukugijima akufakiwe kulolu hlelo.

Imvamisa yokuqeqesha

Kuhlelo lokuqala lwe-OP-21, bekunezinketho ezimbili zemvamisa yokuqeqesha. Bobabili babelungile ngendlela yabo, kepha ngenxa yokuthuthuka okungenakugwemeka kokuvela kwemvelo, ngagcina nginezinsuku ezi-4 zokuhlukaniswa. Izinsuku ezimbili zinikelwe emzimbeni ongezansi, ezimbili ezisele kuya phezulu. Ukunyakaza okuhlanganisiwe kwenziwa ngokohlelo lwe-OP-21. Amasethi ama-7 we-3 reps anokuphumula okungama-21. Nge-OP-XNUMX, ngincoma ukukhetha okulandelayo kokuvivinya umzimba:

• Izikwele zeBarbell Beer, Izikwele zangaphambili noma. Into esemqoka ukuthi, ngaphandle kwenketho yokuzivocavoca, ukujula ngokwanele. Izikwele ezinesiqingatha zinikeza uhhafu wemiphumela.
  
• Ngokwesiko, noma
  
• IBench Press, iBench ene-Positive and Negative Incline, noma i-Close Grip Press |
  
• Ukucindezela kwaphezulu kumile, kuhleli noma ku-shvung press
  
• Izinketho zokudonsa
  
• Ama-push-up kumabha
  

Ngokuhamba kwesikhathi, uma kungenjalo ngokushesha, uzozwa ukuthi kunesidingo sokusebenzisa ibhande lesisindo ukudonsa nokuphakamisa. Ukusebenzisa ukunyakaza okulungile kuzokubeka endleleni eya empumelelweni….

Ukunyakaza okusizayo

Ngaphezu kokuzivocavoca okuyisisekelo, ungasebenzisa ezisizayo. Ukunyakaza kokusiza kuzoshintsha kancane amasethi okuphumula okwesikhashana ngokusebenzisa amasethi ama-6 we-5 reps ngemizuzwana engu-30 yokuphumula phakathi kwamaqoqo. Lawa ma-6 × 5 amasethi angama-crematoria wangempela wemisipha njengoba enziwa ngesisindo sokusebenza esimaphakathi esizizwa sisinda kakhulu ngemuva kwemijikelezo embalwa emfushane.

6 × 5 amasethi anzima kakhulu kunamasethi ayi-7 × 3. Kepha lezi zindlela zifaka isandla ekuthuthukiseni imfanelo yokusebenza nokukhuthazela. Ukunyakaza okungeziwe kufanele kuqalwe ngesisindo sokusebenza esiphansi kunamasethi ayi-7 × 3. U-50-55% wobukhulu uyisikhundla esihle sokuqala.

Uhlelo

Sebenza ngokwesikimu izinsuku ezi-2 zokuqeqeshwa / usuku lokuphumula / izinsuku ezimbili zomsebenzi / izinsuku ezimbili zokuphumula. Lesi yisibonelo sohlelo lokuzivocavoca oluyisisekelo olwakha umzimba omuhle kakhulu. Ubuhle be-OP-2 ukuthi unenkululeko yokuzikhethela kokuzivocavoca umzimba. Njengoba ngishilo ekuqaleni, ukuhlukahluka kwe-squat, deadlift, ne-bench press kungumqondo omuhle. Futhi ukukhathazeka ngokuthi ungangeza kuphi ama-crossovers noma ama-curls emshinini uhlelo olubi kulabo abalwela impumelelo.

Kukhona igama elikhethekile lalokhu - ubuchwepheshe kwasesekondari. Ukuzivocavoca okudingeka ukwenze kuzobhekela isabelo sengonyama semiphumela yakho, futhi ukunyakaza okubukeka kupholile komagazini ngeke kukusize kakhulu. Gxila ekunyakazeni okuyisisekelo ukudala umzimba olinganiswe kahle. Yenza izivivinyo ezifanayo amasonto ama-3, bese uqala ukucabanga ngokushintsha ukukhetha kwakho kokunyakaza kancane.

Usuku 1: umzimba ophansi

Usuku 2: umzimba ophezulu

Usuku 3: umzimba ophansi

Usuku 4: umzimba ophezulu

Kulula impela. Azikho izinto ezihlekisayo noma izikimu eziyinkimbinkimbi. I-OP-21 ikushiya negumbi lokuqondisa lapho ukhetha izivivinyo. Ukuvivinya ngakunye okukhulunywe ngenhla kungashintshwa ngokunye ukunyakaza okuyisisekelo okuzonikeza iqembu elihlosiwe umthwalo ophathekayo. Njengoba ngishilo, namathela kokuyinkimbinkimbi okukodwa amasonto ama-3 bese wenza ushintsho oluncane.

Njengoba i-OP-21 uhlelo lokuqeqesha ngamandla, ukuyibuyisela njalo emasontweni amathathu ngokuqeqeshwa kwevolumu ephezulu (iGironde 8 × 8, njll.) Kuwumqondo omuhle. Awukwazi ukusebenza ngamandla aphezulu nesisindo esinzima masonto onke. Lokhu kuzoshaya amalunga akho njengoba kwenza umnotho ngo-2008.

Iyalayisha

Ukwehlisa kudinga indlela yomuntu ngamunye. Ngizame mathupha izinhlelo ezahlukahlukene zokwehlisa impahla. Ukulingana kwami ​​okuhle kunamaviki ama-3 ashubile kanye ne-1 week offload. Ukuqeqeshwa kwami ​​kuyanda, ngakho-ke isonto lesithathu liyideshi elinonya ngaphambi kokulayisha. Le ndlela inginikeza isikhathi esanele sokululama.

Kodwa-ke, ungakwazi "ukuphumula" lapho uzwa ukuthi umzimba uyakudinga. Ukwehlisa, ungasebenzisa umshini olula weviki ohlukaniswe emlenzeni / wokufa / webhentshi ngokuzivocavoca okungu-2-3 ngosuku ukunciphisa ivolumu isiyonke. Amasethi ama-3 we-6-8 reps azowenza kahle umsebenzi.

Ukudla

Abantu abaningi banaka kakhulu ukondleka kunesimo sabo se-Facebook. Eqinisweni, umsoco kufanele uvumelane nezidingo zakho. Okokuqala, kufanele uthole ama-macronutrients amaningi njengoba inhloso yakho idinga. Njengomthetho, udinga ama-2-3 amagremu nge-1 kg yesisindo somzimba, futhi inani lamafutha lincike ezinhlelweni zakho. Isibonelo, ukuthola isisindo nokuthuthukisa amandla nge-OP-21, udinga ukukhuphula inani lokudla kwakho okuphelele futhi wandise ukudla kwakho kwe-carbohydrate.

Ufuna ukususa izitolo zakho ze-adipose? Nciphisa ukudla kwakho ikhalori bese unciphisa ama-carbohydrate. Uma uzwela kakhulu kuma-carbohydrate, isilinganiso sawo ekudleni kufanele silawulwe kuqala. Uma ufuna ukuthuthuka ngaphandle kokuthola amafutha athe xaxa, kufanele wehlise amafutha owasebenzisayo ngezinsuku ezinama-carb amaningi futhi wandise amafutha owaphuzayo ezinsukwini ezine-carb ephansi. Ngokuvamile, ukuhlanganiswa kokudla okuphezulu kwamafutha nama-carbohydrate kuholela ekuzuzeni amafutha ngasikhathi sinye.

I-Cardio

Ungangeza i-cardio kokusebenza okukodwa noma okubili uma kuvumelana nezinhloso zakho zamanje. Izinketho zilula kakhulu, kepha zisebenza ngobuhlanya. Ungakhetha ukusubatha izindlela ezi-1-2 ebangeni lamamitha ayi-5-10. Noma ungenza isethi yokuzivocavoca umzimba. Khetha noma yini oyifunayo, vele uqiniseke ukuthi lezi zikhathi zifushane futhi ziyasebenza. Shiya amaseshini we-treadmill wamahora angama-30 uye kuma-clown kusuka kusigaba se- "cardio".

Isiphetho

Amaphethini wokuqeqesha asetha imithetho yomdlalo futhi ahlele ukuqeqeshwa kwakho. Ziyakuvumela ukuthi ufeze izinhloso ezintsha futhi zikwenze ube nesibopho somphumela. Uma weqa ukuvivinya umzimba noma usebenza ngesigamu samandla, ngeke ubone inqubekela phambili nganoma yiluphi uhlelo. Sebenza kanzima, ungangeni ezinhlwini zalabo abaya ejimini ngezikhathi ezithile. Yenza i-OP-21 ingxenye yohlelo lwakho lokuqeqeshwa lonyaka futhi ufinyelele ezindaweni eziphakeme ekusebenzeni kwezemidlalo namandla.

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