Kuyo yonke le minyaka, amasu okuqeqesha abe yinkimbinkimbi ngokwengeziwe. Khombisa abakhi bomzimba abajwayelekile uhlelo olulula nolusebenzayo lokuzivocavoca futhi bazokuhleka. Bakuthola kunzima ukukholelwa ukuthi izinhlelo ezilula zokuzivocavoca zingasebenza.

Bacabanga ukuthi ukuqeqeshwa kunzima futhi bachitha isikhathi esiningi bekuhlelela kunokukwenza. Lokhu akumangazi, ngoba esikhathini sethu abantu abaningi bathanda ukwenza impilo yabo ibe yinkimbinkimbi.

Iqiniso ukuthi izindlela zokuqeqesha ezijwayelekile ezivivinywe isikhathi kunzima ukuzishaya. Lokhu kufaka phakathi, isibonelo, uhlelo lwe-5 × 5 (amasethi amahlanu ama-reps amahlanu). Wayeyithanda kakhulu iReg Park, isithombe sika-Arnold Schwarzenegger, ngesizathu esisodwa esilula. Lolu hlelo luyamangalisa futhi, uma lusetshenziswe kahle, lukhulu ekwakheni imisipha nasekuthuthukiseni amandla.

Njengoba kunezindlela eziningi zokuqeqesha ezitholakalayo, i-5 × 5 ihlala ingenye yezinhlelo eziphumelela kakhulu zokwandisa isisindo namandla. Inezinga elifanele lokuqina nevolumu, ngaphandle kokucasula "ukutubeka" futhi.

Kulesi sihloko, sizobhekisisa uhlelo lwe-5 × 5 nokuthi silusebenzisa kanjani kahle. Sizobheka izindlela ezahlukahlukene zokwandisa ukuqina kokuzivocavoca kwakho ukukhuthaza ukukhula kwamandla nobukhulu bemisipha.

Uma ukhathele izinhlelo eziyinkimbinkimbi ezithatha isikhathi eside ukuhlela kunokuzisebenzisa, lolu hlelo olwakho. Ngakho ake siqale.

Luyini uhlelo lwe-5 × 5?

Uhlelo lwe-5 × 5 lubandakanya ukwenza amasethi amahlanu ama-reps amahlanu. Isibonelo, cabanga ngokudlula kwesikhathi kwensimbi. Yenza amasethi amabili okufudumeza kuqala. Ngemuva kwalokho thatha isisindo sokusebenza bese wenza amasethi amahlanu. Uma uqeda ngempumelelo wonke amasethi amahlanu wokuphindaphindwa okuhlanu, khulisa isisindo sokusebenza ngo-2-4 kg.

Uma ufuna ukwakha amandla, thatha ikhefu lemizuzu emithathu phakathi kwamaqoqo. Uma ukuthola ubukhulu kuyinto eza kuqala kuwe, nciphisa amakhefu phakathi kwamasekhondi kuya kumasekhondi angama-90. Ngenhloso ejwayelekile, thatha ikhefu lemizuzu emibili phakathi kwamasethi.

Lapho uhlela uhlelo lwe-5 × 5, ungajwayeza ukuqeqeshwa okuhlukanisiwe lapho ngolunye usuku usebenza umzimba wakho ophezulu nangesikhathi esilandelayo lapho usebenza khona nomzimba wakho ophansi.

Noma ungenza ukuzivocavoca umzimba okugcwele izikhathi ezingama-2-3 ngesonto. Zama izinketho ezahlukahlukene ukunquma ukuthi ikuphi okukusebenzela kangcono. Noma iyiphi inketho oyikhethayo, ngesikhathi sokuzivocavoca ngakunye, gxila ekuvivinyweni okuyinkimbinkimbi njengokucindezela ibhentshi, ama-squats, ama-deadlifts, ama-dips, imigqa egobile, nokuningi. Unganaka kakhulu ukuvivinya umzimba kwamaqembu athile emisipha, kepha zama ukuthi ungathatheki kakhulu ngawo.

Gxila ekuvivinyweni okuphumelela kakhulu (kufaka phakathi umzamo osetshenzisiwe). Ungenza izivivinyo ezithile kaningi, ngokwesibonelo, cindezela ibhentshi kathathu ngesonto usebenzisa inqubo ye-5 × 5. Noma zama umgomo wokubhangqa kaLouis Simmons ukuze ushintshe.

Isibonelo, ngoMsombuluko umshini wokucindezela ibhentshi, ngoLwesithathu ama-dip enesisindo, futhi ngoLwesihlanu umshini wokuthambekela. Uzogwema ukucindezeleka okuhlukumezayo, futhi njengoba izivivinyo zifana ngokwanele, uzobona inqubekela phambili kubo bobathathu futhi uzokwazi ukuthuthukisa amandla ngokujwayelekile.

Izibonelo zokuzivocavoca 5 × 5:

Inketho XNUMX (ukuzivocavoca umzimba okugcwele)

UMsombuluko

• KUYA 1:
  
• KUYA 2:
  
• B-1:
  
• B-2:
  
• "Ukuphakama kweTurkey" - 2 × 5 (ngakwesokudla nangakwesobunxele)

NgoLwesithathu

• A-1: (ngezisindo)
  
• A-2: (ngezisindo)
  
• - 2 × 5

Friday

• KUYA 1:
  
• KUYA 2:
  
• B-1:
  
• B-2:
  
• Amajika eSaxon agobekile - 2 × 5

Yenza u-A-1 no-A-2 ngokulandelana. Ngamanye amagama, yenza isethi eyodwa A-1, phumula umzuzu, bese usetha u-A-2, phumula umzuzu, bese usetha u-A-1 wesibili, njll. Qhubeka wenze u-A-1 no-A-2 ngokulandelana kuze kube usuqede wonke amasethi amahlanu.

Inketho yesibili: Ukwehlukana

NgoMsombuluko nangoLwesine

• KUYA 1:
  
• KUYA 2:
  
• B-1: - 2 × 5
  
• B-2: noma - 2 × 5

NgoLwesibili nangoLwesihlanu

• B-1:
  
• B-2:
  
• - 2 × 5
  
• "Ukuphakama kweTurkey" - 2 × 5 (ngakwesokudla nangakwesobunxele)

Yenza u-A-1 no-A-2 ngokulandelana. Ngamanye amagama, yenza isethi eyodwa A-1, phumula umzuzu, bese usetha u-A-2, phumula umzuzu, bese usetha u-A-1 wesibili, njll. Qhubeka wenze u-A-1 no-A-2 ngokulandelana kuze kube usuqede wonke amasethi amahlanu.

Izinketho ze-5 × 5 zamandla asheshayo nokwakhiwa kwemisipha

Manje njengoba usuqede imijikelezo ejwayelekile yokuzivocavoca engu-5 × 5, usungalawula izinto ezithile zokuqinisa uhlelo bese ulivumelanisa nezinhloso ezahlukahlukene.

Isikhathi esihlukile sekhefu kuseshini ngayinye yokuqeqesha

Ake sithi inhloso yakho ukwakha amandla nobukhulu bemisipha. Kulokhu, ungalawula isici esinjengobude bekhefu ekuzivocavoca. Isibonelo, uma umgomo oyinhloko wokuzivocavoca kwakho yi-muscle hypertrophy, thatha ikhefu lomzuzu owodwa ngalolo suku. Uma kugcizelelwa ekuthuthukiseni amandla, thatha amakhefu amaminithi amabili ngesikhathi sokuzivocavoca.

Amakhefu kufanele ahambisane namasethi ahluke ngokuphelele. Esimweni sokuqala, udinga ukuthatha ikhefu lemizuzu emibili, kuthi okwesibili, amakhefu amaminithi amane. Isibonelo salolu hlobo lohlelo:

UMsombuluko (amakhefu emizuzu engu-XNUMX phakathi kwamasethi)

• A-1: (kusuka endaweni engezansi)
  
• KUYA 2:
  
• B-1:
  
• B-2:
  
• "Ukuphakama kweTurkey" - 2 × 5 (ngakwesokudla nangakwesobunxele)

NgoLwesithathu (ikhefu elilodwa phakathi kwamasethi)

• A-1: (ngezisindo)
  
• A-2: (ngezisindo)
  
• - 2 × 5

NgoLwesihlanu (amakhefu amasekhondi angama-30 phakathi kwamasethi)

• KUYA 1:
  
• KUYA 2:
  
• B-1:
  
• B-2:

Ukuze wandise umfutho, nciphisa ukuhlukana phakathi kokuzivocavoca umzimba.

Enye indlela yokukhulisa amandla ukuguqula ubude bekhefu kuseshini ngayinye yokuqeqesha. Isibonelo, yenza amasethi amahlanu okuphindwayo kahlanu kwe-140kg barbell squat ngamakhefu amathathu emizuzu. Esikhundleni sokwandisa isisindo ekusebenzeni kwakho okulandelayo, nciphisa amakhefu abe yimizuzu emibili namasekhondi angamashumi amathathu.

Lapho ungaphinda wenze amasethi amahlanu, nciphisa amakhefu akho abe yimizuzu emibili. Ngokuzayo lapho wenza amasethi amahlanu, wehlise abe yimizuzwana engamashumi ayisishiyagalolunye. Uma ufika ekhefini leminithi elilodwa, yandisa isisindo ngo-2-4 kg bese uqala ukuziqeqesha futhi ngamakhefu emizuzu emithathu.

Usebenzisa le modi, ususa ukunaka kwakho kusuka ekukhuliseni amandla kuye kwe-muscle hypertrophy njengoba ukuphazamiseka kuncipha. Ngemuva kwalokho uphinde ugxile ekuqeqesheni amandla.

Ngale ndlela, ukuqina koqeqesho kugcinwa futhi kuhlala kukhulu futhi kujabulisa.

Ukuqeqeshwa kweCluster 5 × 5

Ukufaka isicelo se-5 × 5 cluster concept kufana nokubasa imoto ngophethiloli we-rocket. Ngifunde ngale ndlela encwadini emangalisayo kaCharles Poliquin ethi Modern Trends in Strength Training.

Ukuqeqeshwa kwe-Cluster kuyinhlanganisela yokuqeqeshwa kokuphumula kanye nokuqeqeshwa okujwayelekile.

Kusebenza ngokulandelayo. Thatha ama-90% we-10RM yakho wenze i-rep eyodwa. Linda imizuzwana engu-XNUMX, wenze enye impendulo. Qhubeka uze uqede izindawo ezinhlanu zokuphumula.

Ngemuva kokuqeda konke ukuphindaphinda okuyisihlanu, thatha ikhefu lemizuzu emithathu wenze elinye iqoqo leqoqo. Uchungechunge ngalunye lokuphindaphinda lulingana nesethi eyodwa. Ukufaka le ndlela kuhlelo lwe-5 × 5, udinga ukwenza amasethi amahlanu amasethi amahlanu ngendlela yokuphumula.

Ziyini izinzuzo zokusebenzisa ukuqeqeshwa kweqoqo?

Ngokuqeqeshwa kweqoqo, uthola ukuzivocavoca okukhulu kakhulu. Ngakho-ke, uma inhloso yakho enkulu ukukhulisa amandla, uzoyithanda nakanjani. Noma ngabe ikuphi, inani lokuzivocavoca umzimba liyafana nohlelo olujwayelekile lwe-5 × 5, okwenza ukuqeqeshwa kweqoqo le-5 × 5 kube yindlela enhle yokuqeqeshwa kwe-hypertrophic (HST).

Ukuqhubeka nokukhuthaza i-muscle hypertrophy, nciphisa ukuhlukana phakathi kwamasethi. Isibonelo, esikhundleni sokuthatha amakhefu emizuzu engu-XNUMX, thatha amakhefu emizuzu engu-XNUMX. Ngaphandle kokusebenza kahle koqeqesho lwamaqoqo, kuthatha isikhathi ukukusebenzisa. Uma ungakaze ujwayeze ukuphumula, funda izindatshana ezikulesi sihloko bese uqala ngezinhlelo ezilula.

Lapho unethezekile ngazo zombili u-5 × 5 nokuqeqeshwa kokuphumula, zama ukuhlanganisa zombili izindlela bese uqala ukuqeqeshwa kweqoqo le-5 × 5. Kukhulu kakhulu, futhi ukusebenzisa umzimba okugcwele okugcwele kuzobonakala kunzima kakhulu kwabaningi. Zama ukwenza ukuzivocavoca umzimba okugcwele kabili ngeviki, okungenani izinsuku ezimbili zikhefu phakathi.

Noma, hlukanisa umzimba wakho ophezulu nezinsuku zokuqeqesha umzimba bese uzama ukuzivocavoca kane ngesonto. Ukuzivocavoca umzimba okuphezulu - usuku lokuqala, bese kuba usuku, bese kuba ukuzivocavoca umzimba okuphansi ngosuku olulandelayo, olunye usuku lokuphumula, futhi futhi nokujima komzimba okuphezulu, njll.

Ngingancoma nokuthi kukhethwe lezo zivivinyo zokuqeqeshwa kwamaqoqo ezingadingi isikhathi esiningi sokuzilungiselela. Isibonelo, umshini wokucindezela ibhentshi kusuka endaweni engezansi ungcono kunomshini ojwayelekile webhentshi, lapho kufanele ubeke khona ibha eraki ngemuva kokuphendula ngakunye.

Isibonelo sokuqeqeshwa kwamaqoqo ngesitayela se-5 × 5

1 no-3 usuku

• (kusuka endaweni engezansi)
  
• (ngezisindo)
  

Usuku lwe-2

• (kusuka endaweni engezansi)
  
• (Ukuphindaphinda okujwayelekile ngesitayela se-5 × 5)
  
• "Ukukhuphuka kweTurkey" - 2 × 5 (ama-reps ajwayelekile)

Usuku lwe-4

• (nge-dumbbell) - 2 × 5 (ama-reps ajwayelekile)

Thatha amakhefu amaminithi ama-4 phakathi kwamaqoqo eqoqo nemizuzu eyi-8 phakathi kokuzivocavoca. Landela ukuqeqeshwa kweqoqo amasonto ama-5-5 bese ubuyela esimisweni esijwayelekile se-XNUMX × XNUMX.

Ukujwayela Ukuqeqeshwa Kokuqina Okuphezulu: Qala ngo-5 × 5

Ngemuva kwakho konke, ungasebenzisa iphethini ye-5 × 5 njengesisekelo sokuthuthela ekuqeqeshweni kwevolumu ephezulu. Uma uqedela ngempumelelo amasethi amahlanu, namathela esisindweni esifanayo bese ufaka elinye isethi.

Lapho ungenza amasethi ayisithupha, engeza enye isethi. Qhubeka kulo moya uze wenze amasethi ayi-10 × 5. Uma ukwazi ukwenza amasethi ayishumi, khulisa isisindo ngo-2-4 kg bese uqala futhi ngo-5 × 5.

Le kuyindlela enhle yokushintshela ekuqeqesheni ivolumu ephezulu nokuqeqeshwa kwevolumu ephezulu. Okubaluleke kakhulu, lokhu kuzokwakha ukuzethemba kwakho njengoba uthuthela ekuqeqeshweni kwevolumu ephezulu.

Uma ungakaze wenze amasethi ayishumi ngaphambili, mhlawumbe ngeke ukwazi ukuphatha ivolumu. Ngokwandisa ivolumu kancane kancane, ulungiselela ingqondo nomzimba wakho ukusebenza ngokuzikhandla okuhlelekile okuzayo.

Isiphetho

Njengoba kujwayele ukwenzeka empilweni, kulula kakhulu ukuba nomdlandla wokwenza okuthile ngaphandle kokuthi wehle kusofa uthathe isenzo. Ukulungele ukwenzani?

Zama uhlelo lwe-5 × 5 futhi wakhe imisipha namandla, noma uqhubeke nokuzivocavoca okuyinkimbinkimbi okuthatha amahora amabili ukuqeda? Qala ngesethingi ejwayelekile engu-5 × 5 bese usebenza indlela yakho kuze kufike enhlosweni yakho.

Yabelana nabangani bakho!

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