I-Spring jerk: kanye namasentimitha ama-5 ukuya kumthamo wezingalo

Faka u-5cm ezingalweni zakho ngama-biceps amane ashubile nokuzivocavoca nge-triceps ngesonto elilodwa!

About the Author: UBill Geiger

Ngethemba ukuthi usukulungele ukudonsa imikhono yakho kancane ngoba lolu hlelo lwe-biceps ne-triceps lokuzivocavoca lukhulu kakhulu futhi luphumelela kakhulu ozamile. Uzoba nezine - futhi lokho akulona iphutha lokuthayipha! - ukuzivocavoca ngengalo ngesonto elilodwa, futhi uzosebenzisa amasu afana nokuqeqeshwa kokuvinjelwa kokugeleza kwegazi, ama-reps anzima ngokwengxenye namasethi eqoqo kuwo.

Ngabe ukujikijela okunjalo ekuqeqesheni ingalo bekungeke kube yinto eyeqile? Hhayi. Yize inani lezikhathi zokuqeqeshwa ngesonto lizokhuphuka, inani lomthwalo emsebenzini ngamunye lizokwehla ngokuphawulekayo. Kuvele ukuthi esikhundleni sokusebenza okubili kokuzivocavoca okune, unokujima okune kokubili.

Kungabonakala ngathi isamba asishintshi kusuka ekuvumelweni kwemigomo, kepha lokhu akunjalo. Sihlala siqinile ekuvivinyweni kokuqala kweqembu lemisipha elihlosiwe. Ngendlela engiyiphakamisile, ungenza ukuzivocavoca kokuqala (kokubili ama-biceps nama-triceps) kane ngesonto esikhundleni sokubili. Ngenxa yalokho, uzothola amathuba aphindwe kabili okuthatha isisindo esiphezulu sokusebenza futhi uphonsa izinkuni esithandweni sokukhulisa imisipha. Ngaphezu kwalokho, ukwandisa imvamisa yokusebenza kuzoholela ekusebenzeni kaningi kwezinqubo zamaprotheni zama-synthesis synthesis.

Nasi isibonelo sokuhlukaniswa okulula okuhlanganisa ukujima kwengalo okungu-4 nezinsuku zokuphumula ezingu-2 ngeviki. Njengoba ukwazi ukubona, izinsuku ezimbili zizinikele ngokuphelele ekuqeqeshweni ngesandla.

• Usuku 1: Ama-biceps nama-triceps.
  
  
• Usuku 2: Imilenze ne-abs.
  
  
• Usuku 3: Isifuba, ama-delts angaphambili naphakathi, ama-triceps nama-biceps.
  
  
• Usuku 4: Ezokungcebeleka.
  
  
• Usuku 5: I-Triceps, i-biceps, i-abs.
  
  
• Usuku 6: Emuva, emuva delts, biceps, triceps.
  
  
• Usuku 7: Ezokungcebeleka.

Amaviki 1-4: ukugcizelelwa kwesigaba se-eccentric (negative) kanye ne-reps esindayo esinqunyiwe

Emavikini amane okuqala, ekusebenzeni kwengalo eyodwa, ugxila ekuqeqesheni okungavamile noma okungalungile, futhi okwesibili ekuziqeqesheni okuyingxenye okusindayo.

ezingezinhle

Ngokuvamile, abasubathi bagxila esigabeni esihle (esigxilile) sokuzivocavoca, lapho umsebenzi kuwukwenza isivumelwano somsipha ohlosiwe ngenkathi uphakamisa umthwalo. Ekuqeqesheni okungalungile (oku-eccentric), sigxila ekwandiseni imisipha ngesikhathi sokulahlekelwa isisindo.

Ukuhlola kubonise ukuthi phakathi nomsebenzi we-eccentric, imisipha ingakwazi ukukhiqiza amandla angaphezu kwamaphesenti angu-20-60 kunokufinyela okuhle. Kulokhu kusebenza, izindleko zakho zamandla zizokhula, ngoba uzochitha isikhathi esiningi wehlisa i-projectile: imizuzwana engu-4-5 esikhundleni se-standard 1-2. Ukuqeqeshwa okungalungile kukhuthaza ukuzuza kwemisipha ngezinga elikhulu kunokuqeqeshwa okugxilile, ngokuyinhloko ngenxa yokwanda okubukhali kwe-protein synthesis kanye nokwanda kwempendulo ye-anabolic, kanye nangenxa yokwanda kwezinkomba zamandla.

Ngakolunye uhlangothi lwemali ukwanda kokulimala kwemicu yemisipha nobuhlungu obulandelayo, kepha lokhu kudlula ngokushesha. Uzokwenza okungekuhle ngesikhathi esifushane ngesikhawu esikhulu sokuphumula phakathi kwabo ukugwema ukukhathala kwesistimu yezinzwa, hhayi ukuvimba imisipha nokunciphisa ubungozi bezinhlungu eziningi ngemuva kokuqeqeshwa.

Kulesi Workout, wenza kuphela okungalungile kusethi yokugcina ye-biceps ngayinye ne-triceps yokuzivocavoca.

Isibonelo, uvame ukuqeda isethi ngokuhluleka kwemisipha esigabeni esihle sesethi yokugcina yomshini omncane wokubamba we-triceps. Kulo msebenzi, umngane wakho uzoqala ukuphusha kanzima i-barbell ngemva kokunweba izingalo zakho ngokugcwele.

Njengoba izingalo zakho zelulwe ngokugcwele, uqala “ukwenza okungalungile,” unwebe isikhathi sokubuyisa sebha siye phansi ngemizuzwana emihlanu ephelele. Kulomthambo, yenza okuphindaphindwayo okungu-3-4, kuze kube ngumzuzu lapho kungasekho mandla asele okuhamba kancane naphansi kokulawula yehlisa i-projectile phansi. Uma engekho umlingani, khetha izivivinyo ezingenziwa ngesandla esisodwa, bese usebenzisa esinye isandla ukubuyisela i-projectile endaweni ephezulu.

Ukuphindaphinda ingxenye enkulu

Sonke siyayazi indawo engaboni - leyo ngxenye yobubanzi bokuhamba lapho ubuthakathaka khona ngokwe-biomechanics. Ukuphindaphinda okuncane okuqinile kukusiza ukuthi udlule leli phuzu ukuze ukwazi ukuphakamisa okwengeziwe futhi ukhule ngokushesha. Le ndlela isetshenziswa kahle kuraki wamandla. Ukuze wenze ama-reps ayingxenye ekucindezelweni kwebhentshi, beka izintambo zokuphepha 7-10 cm ngaphansi kwebha izingalo zakho zelulwe ngokugcwele. Njengoba ungeke uwele isikhungo esifile futhi uzosebenza engxenyeni yebanga lokunyakaza lapho unamandla khona, ungalengisa ama-pancake amaningi kubha kunokujwayelekile. Zama isisindo se-reps eziyisithupha ngobukhulu obugcwele.

Ngemuva kwezindlela ezi-3, yehlisa ama-jumpers okuphepha indawo eyodwa bese wenza ezinye izindlela ezi-3; isisindo sokusebenza singadinga ukwehliswa kancane. Bese wehlisa abagxumayo uye phansi kwesinye futhi wenze izindlela ezi-3 zokugcina.

Amaviki 5-8: Gxila ekuqeqeshweni kokuvinjelwa kokugeleza kwegazi namasethi eqoqo

Isigaba sesibili sohlelo sakhela phezu kweshejuli efanayo yokujima kwezingalo ezine ngesonto, kodwa ngokwengezwa kwamasu amabili amasha okuqeqesha asezingeni eliphezulu.

Ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi (CFC).

I-TOC, noma ukuqeqeshwa kokuvinjelwa kokugeleza kwegazi, kuyindlela yokuqeqesha evimbela ukugeleza kwegazi emithanjeni, kodwa ayithinti ukugeleza kwegazi le-arterial. Igazi liyaqhubeka nokugeleza emisipha eqondiwe, kodwa ngeke lisaphuma kuyo. Ngenxa yalokho, amazinga emisipha yemikhiqizo yokugcina ye-metabolic efana ne-lactic acid ne-hydrogen ions ayakhula, evuselela ukwakheka kwamaprotheni futhi ikhuthaze i-hypertrophy.

I-CURRENT, kwesinye isikhathi ebizwa ngokuthi, isebenza kahle ekusebenzeni kwengalo nemilenze, ikwenza kube yisinqumo esihle kulabo abafuna ukwengeza amasentimitha ama-5 kuma-biceps abo.

Ukuze usebenzise i-TOC kahle, hudula imisipha ekhonjiwe eduze nejoyini lehlombe (phezulu kwe-biceps noma i-triceps) ngangokunokwenzeka usebenzisa amabhandeshi ajwayelekile e-elastic. Izinga lokuqina kwebhandeshi kufanele lisuke ku-7 kuye ku-10. Uma uzizwa uba ndikindiki noma ukuhayiza, khulula ibhandishi ize iphele le mizwa.

Le ndlela iphumelela kakhulu uma ihlanganiswa nezisindo ezilula. Sebenza ngesisindo esivumela ukuphindaphinda okungama-20-30 kusethi yokuqala, bese wenza amanye amaqoqo ama-2 ama-reps ayi-15 lilinye. Ungaphumuli ngaphezu kwemizuzwana engama-30 phakathi kwamasethi ukuze uqhubeke nokumpompa igazi emisipheni yakho, wandise ukupompa kwakho nokwandisa i-lactic acid build-up.

Cluster amasethi

Sekungamashumi eminyaka, ama-powerlifters adumile kanye nabamele ezemidlalo yamandla basebenzise ngempumelelo le ndlela, eyi-hybrid yamasu futhi.

Ngamaqoqo amaqoqo, indlela ihlukaniswa ibe izingxenye eziningana. Isibonelo, esikhundleni seqoqo elijwayelekile le-12 reps ilandelana, wenza isethi yama-4 + 4 + 4 reps ngokuphumula okufishane kakhulu phakathi. Lapho usebenza ngobuningi bemisipha, zama ukuphumula kungabi ngaphezu kwemizuzwana engu-15. Ngokuphumula kaningi kunokusebenzisa indlela yakudala, uzokwazi ukukhuphula isisindo esithe xaxa, uthole okuthe xaxa kwe-anabolic futhi ukhulise ukukhula kwemisipha.

Amaqoqo esiwasebenzisayo kulokhu kuvivinya umzimba asuselwa kuhlelo olwakhiwe nguJosh Bryant, PhD, Certified Strength and Conditioning Specialist, Personal Trainer onolwazi olunzulu. UBryant uwabiza ngamaqoqo eqoqo le-hypertrophy (GOKS).

Qala i-GOX yakho ngesisindo esisebenzayo ongakwazi ukusiphakamisa izikhathi ezingu-8-10. Phinda u-4, uphumule imizuzwana engu-15, futhi wenze okunye oku-4. Qhubeka ngalokhu kulandelana imizuzu engu-5. Uma ungasakwazi ukwenza izimpinda ezi-4, hamba ku-3. Uma ungakwazi ukuphakamisa i-projectile izikhathi ezi-3, khulisa isikhawu sokuphumula sibe imizuzwana engu-20. Futhi uma lokho kungasizi, qedela isethi yeqoqo. Ngakolunye uhlangothi, uma ngemva kwemizuzu emi-5 usenamandla, qhubeka nesethi futhi wenze ama-reps amaningi ngangokunokwenzeka.

I-Arm Cluster Sets yethu ihlanganisa ukuvivinya umzimba okubili kwe-biceps kanye ne-triceps. Baqala ngesisindo esithe ukukhuphuka kanye nama-reps ambalwa.

Yini oyidingayo ukuze uqeqeshwe?

• Uzakwethu onolwazi ongakwazi ukugqugquzela
  
  
• Uhlaka lwamandla
  
  
• Ibhande lokuqeqeshwa lokuvimbela igazi
  
  
• Idayari yokuzivocavoca ukurekhoda intuthuko yakho, ugxile kumasethi, izinsimbi, kanye nokuphindisela kokuzivocavoca ngakunye
  
  
• Uhlelo lokudla olusebenzayo lokunqwabelana

Amasethi okuzifudumeza awafakiwe ohlelweni oluhlongozwayo lokuqeqesha; Yenza okuningi ngangokunokwenzeka kwakho, kepha ungalokothi uphushe ukufudumeza kwakho kuze kwehluleke. Kumasethi omsebenzi, khetha isisindo esikuvumela ukuthi ufeze ukuhluleka kwemisipha ngenombolo ehlosiwe yokuphindaphinda.

Njengoba lokhu kuhlukaniswa kudala izikhuthazo ezengeziwe zokukhula ezingalweni, kungase kudingeke ukunciphisa inani lomthwalo wokuqeqeshwa kwamanye amaqembu emisipha, ikakhulukazi emilenzeni, emhlane, esifubeni nasemahlombe, okungenani isikhathi esifushane.

Ukujima kwezingalo ezimbili kwezine ngeviki kusebenzisa amasu okuqeqesha aphezulu abeka imisipha esivivinyweni. Kokubili abasele, yenza kube lula ukukhanya, kuthi ekugcineni usebenzise ukulandelana okujwayelekile kwamasethi nokuzivocavoca umzimba.

Ukuzivocavoca Ngezandla: Spring Snatch 5cm

1-4 amaviki

Emasontweni amane okuqala wokwehlukaniswa kwakho okusha, uqeqesha izingalo zakho amahlandla ama-4 ngesonto, kepha wehlisa umthwalo wakho wokuqeqesha.

UMsombuluko (okungekuhle)

NgoLwesithathu (ngemuva kokuzivocavoca kwesifuba kanye ne-delt)

NgoLwesihlanu (ama-reps anzima ngokwengxenye)

NgoMgqibelo (ngemuva kokuzivocavoca emuva nange-delt)

5-8 amaviki

Esigabeni sesibili, ufaka ezinye izindlela ezimbili zokuqina ngamandla ekusebenzeni kwakho kwengalo.

UMsombuluko (NGAMANJE)

NgoLwesithathu (ngemuva kokuzivocavoca kwesifuba kanye ne-delt)

NgoLwesihlanu (iqoqo leqoqo)

Training

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