Buza Umqeqeshi Wosaziwayo: Ama-Reps Aphakeme kanye Nesisindo Esikhanyayo Vs Ama-reps Aphansi Nezisindo Ezisindayo?

-Delile

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Umbuzo: Ngabe kufanele ngabe ngenza ama-reps amaningi ngesisindo esilula noma ama-reps ambalwa ngezisindo ezisindayo? Sicela uxazulule le mpikiswano unomphela!

A: Impendulo ikubili! Ngokuphambene nenkolelo evamile, ukufaka ukuqeqeshwa kokuqina okuphezulu (ama-reps aphansi, izisindo ezinzima) esimisweni sakho sokujima hhayi kukwenza ube "bulky." Kungase kubonakale kungenangqondo, kodwa ukuphakamisa izinsimbi ezisindayo kungakusiza ukuthi uthole umzimba ozondayo ngokushesha.

Vele kukhona okuhlukile, kepha iningi labesifazane livame ukuziqeqesha ngezinsimbi ezilula (amaphesenti angama-50-60 wamandla abo aphezulu) nokuphindaphinda okuphezulu (ama-15-20 + ama-reps isethi ngayinye) kokuvivinya ngakunye. Le ndlela akuyona neze engalungile, futhi ngiyayifaka ezinhlelweni zamakhasimende ami abesifazane ngezikhathi ezithile, kepha okubi ukuthi ithuthukisa kuphela amandla okukhuthazeka kwemisipha (uhlobo 1 noma imicu yemisipha ehamba kancane) futhi inganaki uhlobo 2 noma ngokushesha -lungisa imicu yemisipha, ebalulekile ekwakheni izicubu zemisipha emisha nasekuthuthukiseni amandla namandla.

Ngiyazi ukuthi ucabangani: Kungani ungafuna ukwengeza izicubu zemisipha lapho umgomo wakho kuwukunciphisa umzimba kanye/noma ukuthola umzimba omncane? Impendulo ilula: Ukwakha imisipha (noma okungenani ukugcina imisipha yakho ekhona) kubalulekile ku umzimba, okuyigama elisho konke ukuphendula kwamakhemikhali okwenzeka kumaseli akho ukunikeza amandla emzimbeni wakho. Izicubu zemisipha zisebenza kakhulu ngokwengeziwe kunamafutha. Ngamanye amagama, imisipha idinga amakhalori njengophethiloli wokuzondla, noma ngabe uhleli nje phambi kwekhompyutha yakho. Ngaphezu kwalokho, ikhilogremu yezicubu ezithambile zemisipha ithatha indawo encane kakhulu ngaphakathi emzimbeni kunephawundi lezicubu ezinamafutha. Ngakho-ke ukunciphisa amafutha omzimba nokwengeza imisipha ethambile kuyinhlanganisela yokugcina ukukusiza uzuze inguqulo yakho eqinile, ethambile.

Kufanele uziqeqeshe kanjani ukuze uthole okungcono kakhulu kuyo yomibili le mihlaba? Ngiyajabula ukuthi ubuze. Ngemuva kokuqeda ukufudumala okunamandla (chofoza lapha ukuthola isibonelo esihle), qala iseshini yakho yokuqeqesha amandla ngokwenza umsebenzi owodwa noma emibili yokuhlanganisa ama-multi-joint squats, deadlifts, noma chinups. Yenza amasethi ama-3 ngokumelana okusindayo (amaphesenti angama-80-85 wamandla akho aphezulu) we-6-8 reps isethi ngayinye. Leli qhinga lizokuvumela ukuthi ukhombe leyo micu ebalulekile yohlobo lwe-2 yemisipha ngenkathi unciphisa amandla (asevele emancane) okukhula kakhulu kwemisipha.

Ekhasini elilandelayo, uzothola isibonelo sokuthi iseshini yokuqeqeshwa komzimba ngokuphelele ingabonakala kanjani kusetshenziswa le ndlela.

Ukujima Komzimba Okuphelele ukuze uthole Imiphumela Eningi

Uzodinga: Umshini wekhebula, ama-dumbbells, ibhola laseSwitzerland

Isebenza kanjani: Yenza lokhu kuvivinya umzimba izikhathi ezintathu ngeviki ngezinsuku ezingalandelani amasonto amathathu esewonke. Phakathi nesonto lokuqala, phumula imizuzwana engama-30 phakathi kokuzivocavoca kokuqala nokwesibili kuma-circuits ama-B no-C. Nciphisa leso sikhathi sokuphumula sibe yimizuzwana engama-20 phakathi nesonto lesibili bese ufinyelela kumasekhondi ayi-10 ngeviki lesithathu. Ngokulungisa izikhathi zokuphumula, kancane kancane uphoqa umzimba wakho ukuthi wenze inani elifanayo lomsebenzi ngesikhathi esincane. Lelisu lizokhuphula izidingo zomzimba (izindleko zekhalori) zokujima. Kujabulele!

A1) Ukubulawa kwabantu

Amasethi: 3

Ukuphendula: 6-8

Isikhathi sokuphumula: amasekhondi angama-75

B1) Hlehla Amaphaphu

Amasethi: 3

Ama-reps: 10-12 / uhlangothi

Isikhathi sokuphumula: imizuzwana engama-30

B2) Ama-Pushups

Amasethi: 3

Ama-Reps: Maningi ngangokunokwenzeka ngefomu elifanele

Isikhathi sokuphumula: imizuzwana engama-30

B3) Ukudonsa ubuso bekhebula obumi

Amasethi: 3

Ukuphendula: 12-15

Isikhathi sokuphumula: amasekhondi angu-60

C1) I-Romanian Deadlifts nge-Dumbbells

Imisa: 3

Ukuphendula: 10-12

Isikhathi sokuphumula: imizuzwana engama-30

C2) I-Dumbbell Shoulder Cindezela

Imisa: 3

Izimpendulo: 12-15

Isikhathi sokuphumula: imizuzwana engama-60

C3) Ukukhishwa Kwebhola laseSwitzerland

Amasethi: 3

Izimpendulo: 12-15

Isikhathi sokuphumula: imizuzwana engama-60

Umqeqeshi womuntu siqu nomqeqeshi wezikhwepha uJoe Dowdell ungomunye wochwepheshe bezokuzivocavoca abafunwa kakhulu emhlabeni. Isitayela sakhe sokufundisa esikhuthazayo nobungcweti obuyingqayizivele lusize ekuguquleni ikhasimende elifaka izihlabani zethelevishini namafilimu, abaculi, abasubathi abangochwepheshe, ama-CEO, namamodeli emfashini aphezulu avela emhlabeni wonke. Ukuze ufunde kabanzi, hlola i-JoeDowdell.com.

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