Izinto eziyi-8 okufanele uzazi mayelana nendlela yokuqeqesha yokuphumula

-Delile

• Kwenzenjani?
• Yini iphuzu?
• Yini eyenza yehluke kwezinye izindlela?
• Ingabe kunezinhlobo ezahlukahlukene zokuqeqeshwa kokuphumula?
• Wazi kanjani ukuthi yini ongayengeza ohlelweni lwakho?
• Wenza kanjani ngempela?
• Ukuphumula isikhashana ukuthola amandla
• Ukuphumula okwesikhashana kwe-hypertrophy yemisipha
• Yimaphi amaphutha avame kakhulu ukuwabuka?
• Ukuphusha ngamandla kakhulu
• Ukuqeqesha kaningi
• Uyini umugqa waphansi?

Kwenzenjani?

Uma ubukade uphakamisa izinsimbi isikhashana futhi ubheke ukwenza izinto zibe nzima, kunamasu amaningi ongabheka ukuwafaka ukuze ukhulise imiphumela yokuqina kanye nokushesha.

Umuntu okufanele acatshangelwe ubizwa ngokuthi yi-rest-pause training, okuyindlela ehlanganisa imithwalo esindayo nokuphumula okuncane.

Ngokuvamile, kusebenza ngokwephula isethi eyodwa “ejwayelekile” enesisindo esiseduze kakhulu phansi kube ama-minisets ambalwa.

Kufanele uphumule isikhashana phakathi kwe-miniset ngayinye bese uqhubeka kuze kwehlule imisipha, okusho ukuthi awukwazi ukuqedela enye i-rep ngefomu elihle.

Uzogcina wenza ama-reps amaningi kunalokho obuzokwenza uma uqeda amasethi ajwayelekile, futhi kuzobonisa - hhayi kuphela emzameni kepha kuzuzo ozozibona.

Yini iphuzu?

Ngomsebenzi omningi oqediwe ngesikhathi esifushane, ukuqeqeshwa kokuphumula kukuvumela ukuthi wandise amandla akho nosayizi wemisipha ngokushesha.

Uqeqesha imisipha yakho ukuthi yehluleke ngokuyicindezela kanzima njengoba izohamba. Lokhu kudala inani elikhulu lokuhlukumezeka kumicu yemisipha.

Ukwenyuka kwe-fiber fiber kuyadalwa njengoba kulungiswa le micu yemisipha eyonakele. Lokhu kuholela ekutholeni amandla nosayizi.

Yini eyenza yehluke kwezinye izindlela?

Ngaphandle kokuqeqeshwa kwekhefu lokuphumula, kunezinye izindlela eziningana zokuphakamisa izinsimbi - njengama-supersets, amasethi ashintshanayo, noma amasethi wokwehla - angangeza ukuqina kokuzivocavoca kwakho.

Kuma-supersets, uzokhetha izivivinyo ezimbili bese uqedela isethi eyodwa ngemuva kwenye ngaphandle kokuphumula.

Isibonelo: ama-biceps curls ayi-10, alandelwa ngokushesha izandiso ze-triceps eziyi-10, eziphindwe kabili ngaphezulu.

Amasethi ashintshanayo ayafana nama-supersethi, kepha uzothatha ikhefu elifushane phakathi.

Isibonelo: ama-biceps curls ayi-10, ukuphumula okusheshayo, izandiso eziyi-10 ze-triceps, ukuphumula okusheshayo, okuphindwe kabili ngaphezulu.

Ngama-drop sets, uqeda isethi uze ungakwazi ukuqedela i-rep ngaphandle kokwehluleka, wehlisa isisindo sakho cishe ngamaphesenti angama-20, bese uqedela elinye isethi ekuhlulekeni.

Uzophinda le nqubo kuze kube yilapho kuncane isisindo esisele.

Isibonelo: Uma uqala ukusebenzisa i-dumbbell engamakhilogremu ayi-15 ukwengeza izandiso ze-triceps, uzokwehla uye kumakhilogremu ayi-12 kusethi yakho yesibili, bese kuba ngamakhilogremu ayi-10, bese kuba ngu-8, bese kuba ngu-5.

Indlela ngayinye ingasiza. Eqinisweni, kungaba ngumqondo omuhle ukuzifaka zonke enkambisweni yakho yokushintsha izinto.

Ingabe kunezinhlobo ezahlukahlukene zokuqeqeshwa kokuphumula?

Kunezindlela ezimbili ongazithatha: eyodwa egxile emandleni, futhi eyodwa egxile ku-hypertrophy, noma ekukhuliseni usayizi wemisipha.

Wazi kanjani ukuthi yini ongayengeza ohlelweni lwakho?

Ukucabanga ngezinhloso zakho yisinyathelo sokuqala sokunquma ukuthi yiluphi uhlobo lokuqeqeshwa lokuphumula okufanele ulufake.

Uma inhloso yakho enkulu ukwakha amandla, zama indlela yokuphumula yokuphumula yamandla.

Uma ukhathazeke kakhulu ngosayizi wemisipha nobuhle, zama indlela yokuphumula yokuphumula ye-hypertrophy.

Wenza kanjani ngempela?

Kunokwehluka okuncane kunqubo ngayinye yokuhlaba ikhefu.

Ukuphumula isikhashana ukuthola amandla

1. Khetha isisindo esingamaphesenti angu-80-90 womkhawulo wakho wokuphindaphinda okungu-1. Ngokwemigomo ye-layman: Ungaphakamisa isisindo esingakanani kanye? Yehla uye kumaphesenti angama-80-90 alokho.
2. Qedela ukuphinda okungu-1.
3. Phumula imizuzwana engu-10-15.
4. Gcwalisa enye i-rep enesisindo esifanayo.
5. Phinda lokhu kulandelana uze ushaye ama-reps ayi-10-12.

Ukuphumula okwesikhashana kwe-hypertrophy yemisipha

1. Khetha isisindo cishe esingamaphesenti angama-75 womkhawulo wakho wokuphindaphinda okungu-1. Lokhu kufanele kukuvumele ukuthi uqedele inani lama-reps ayi-6-10.
2. Gcwalisa i-miniset kuze kwehluleke, okusho ukuthi awukwazi ukuqedela ukuphindaphinda okungu-1 ngefomu elihle.
3. Setha isisindo bese uphumula imizuzwana engama-20-30.
4. Gcwalisa enye i-miniset ekuhlulekeni.
5. Setha isisindo bese uphumula imizuzwana engama-20-30.
6. Gcwalisa i-miniset yakho yokugcina ekuhlulekeni.
7. Lesi isethi engu-1. Phumula amasekhondi angu-90, bese uphinda izikhathi ezimbili ngaphezulu.

Yimaphi amaphutha avame kakhulu ukuwabuka?

Ukuqeqeshwa kokuphumula kungakusiza ukuthi uthole amandla nosayizi owufunayo, kepha kukhona izinto ezimbalwa okufanele uzicabangele.

Ukuphusha ngamandla kakhulu

Kukhona umugqa omuhle phakathi kokufinyelela lowo-1-max max nokucindezela kanzima kakhulu.

Awufuni ukuzilimaza, kepha ufuna ukuqinisekisa ukuthi uphonsela amandla akho ngokusemandleni akho.

Yilapho uzobona khona imiphumela emihle ngale ndlela yokuqeqesha.

Naka kakhulu lokhu ikakhulukazi uma umusha kulolu hlobo lwe-1-rep weightlifting.

Ukuqeqesha kaningi

Ukuqeqeshwa okuphumuza kancane kufakwe kahle ohlelweni olwenziwa njalo ngeviki oluzungeza futhi luvale.

Kuyintela impela emzimbeni wakho ukusebenza ngamandla akho aphakeme, futhi ukwenza lokhu kaningi kakhulu kungadala ukulimala okuningi kunokuhle.

Khumbula: Ukutakula kubaluleke kakhulu njengomsebenzi owufakile.

Cabanga ngokusebenzisa le ndlela njalo ngamaviki ayisithupha kuya kwayisishiyagalombili, bese uthatha ikhefu leviki elingu-6 kuya kwelesi-8.

Uyini umugqa waphansi?

Indlela yokuphumula yokuphumula ingaba yindlela ephumelelayo yama-weightlifters afuna ukwengeza amandla nosayizi.

Cabanga ngezinhloso zakho, bese ukhetha uhlobo olufanele lokuqeqeshelwa ukuphumula. Ngokulingana kwezithukuthuku ezithile, imiphumela izoba ngeyakho!

UNicole Davis ungumbhali ozinze eMadison, eWisconsin, umqeqeshi womuntu siqu, kanye nomqeqeshi weqembu lokuqina komzimba inhloso yakhe ukusiza abesifazane baphile impilo eqinile, enempilo, nenenjabulo. Lapho engasebenzi nomyeni wakhe noma ejaha indodakazi yakhe encane, ubuka imibukiso ye-TV yobugebengu noma enza isinkwa somuncu kusukela ekuqaleni. Mthole ku-Instagram ngezimpawu zokuqina, #momlife, nokuningi.