Iyini i-Superset futhi Ungayifaka Kanjani Ekuqeqesheni Kwakho?

-Delile

• Kuyini iSuperset?
• Izinhlobo Ezihlukahlukene Zokusebenza Okuphakeme
• Ungakusebenzisa Kanjani Ukusebenza Okuphakeme Kwindlela Yakho Yokuqina
• Ufuna ukukhulisa i-PR yakho? Zama isethi yokwakheka okususelwe ekusebenzeni.
• Ufuna ukukhomba imisipha ethile? Zama ukuvivinya umzimba ngaphambi kokukhathala.
• Gwema Lawa Amaphutha Wokujima Okuphezulu
• 1. Ungabulali umnyombo wakho.
• 2. Ungenzismushumgogodla wakho.
• 3. Ungenzi izinto ezingemuva komzimba okwesibili.
• Buyekeza kwe-

Ngisho noma ungelona igundane elizenza umuntu ejimini, kukhona ukuyenga okuthile kokwazi izinto zakho ejimini. Yebo, ungangena, ugijime ku-treadmill, ujikijele ama-dumbbell, kanye nama- #doyoursquats, kodwa kukhona okukunika amandla mayelana nokuklama ukujima kwakho kanye nokwazi kahle. ngani wenza wonke umsebenzi owodwa.

Amathuba ukuthi, uma uke wakha isigaba sokuzivocavoca ngesitayela noma waba nesikhathi sokuziqeqesha (noma usebenzise nje okuqukethwe amandla ethu kuShape.com), uke wabona igama elithi "superset" njengengxenye ejwayelekile ukuqeqeshwa kwamandla. Kepha njengoba kuvamile njengokusebenza kwe-superset, kusenokudideka okuningi ngalokho abakushoyo kukhona nokuthi uzenza kanjani kahle.

Kuyini iSuperset?

Kumongo wayo uqobo, a i-superset Ukujima kulula: ukushintshanisa amasethi okuzivocavoca okubili okuhlukene ngaphandle kokuphumula phakathi. Isibonelo, ukwenza isethi yama-biceps curls kanye nesethi yama-tricep dip, ukushintshanisa uze uqedele wonke amasethi.

Kepha uma kukhulunywa ngokuvivinya umzimba, izinto ziba nezinwele kancane. "Omunye wemibono eyiphutha enkulu ukuthi ungaphonsa izivivinyo ezimbili ndawonye bese uzibhema wena, nokuthi inhloso ukukhathala nokujuluka," kusho uJohn Rusin, ingcweti yomzimba kanye nongoti wezokuqina nezimo. "Ngempela, akunjalo. Ngokuzivocavoca nge-superset eklanywe ngokuhlakanipha, ungaba nomgomo engqondweni."

Zihlanganise kahle futhi zingakhuphula ukusebenza, zakhe izicubu nokuqina, zishise amafutha, futhi zinciphise isikhathi sakho sokujima sibe phakathi. Ucwaningo lukhombisa ukuthi ukusebenza kwe-superset kushisa amakhalori amaningi ngesikhathi nangemva kokujuluka kwakho kuqhathaniswa nokuqeqeshwa kokumelana nendabuko, ngokusho kocwaningo olushicilelwe ku Ijenali Yokucwaninga Amandla Nezimo. Kepha kuzihlanganise ngokungeyikho, futhi kungakushiya unemihelo, izinhlungu, nokulimala, noma ukujima nje okungasebenzi. (Futhi asikhulumi nje ngokuba buhlungu.)

Izinhlobo Ezihlukahlukene Zokusebenza Okuphakeme

Kumqeqeshi wakho wokuzivocavoca oyisisekelo, ukubiza lezi zinto igama elibanzi lama- "supersets" azowenza umsebenzi. Kepha uma wena ngempela ufuna ukwazi ukuthi ukhuluma ngani (futhi uhlaba umxhwele wonke umuntu osegumbini lesisindo), funda izinhlobo ezahlukahlukene zokuzivocavoca nge-superset nokuthi zingakusiza kanjani ukufeza ukuzuza ngamandla nangaphezulu.

Uma uhamba ngencazelo ecaciswe kakhulu, iqiniso isethi enkulu(i-superset superset) yilapho wenza izivivinyo ezimbili eziqondise amaqembu emisipha aphikisanayo. Cabanga: i-biceps curl kanye nesandiso se-triceps. Inzuzo enkulu yokwengeza lokhu ekusebenzeni kwakho ukuthi imisipha yakho izolulama ngokushesha phakathi kwamaqoqo. "Lapho iqembu elilodwa lemisipha libanjwa inkontileka, ukusebenza kwalo okuphambene kuyakhululeka, kunciphisa isidingo sekhefu noma isikhathi sokuphumula phakathi kokuzivocavoca," kusho u-Edem Tsakpoe, umqeqeshi oyinhloko e-Manhattan Exercise Co. eNew York City.

Bese kuba khona ifayela le- isethi ehlanganisiwe(i-agonist superset) lapho zombili izivivinyo zisebenza amaqembu emisipha afanayo. Cabanga: i-push-up kanye ne-dumbbell bench press. Lezi zingane yizo ezizokhomba indawo eyodwa bese ziyishisa, stat. "Ziwusizo ikakhulukazi ekwengezeni umfutho nevolumu lapho uzivocavoca kanye nokugxila emaqenjini athile emisipha, futhi wuhlobo olunzima kakhulu lwe-superset," kusho u-Tsakpoe. Abanye abaqeqeshi baze baphikise ngokuthi akufanele ubize lezi zivivinyo eziphezulu kakhulu - amasethi ahlanganisiwe nje.

Futhi kukhona futhi ama-superset angahlobene, okuyilapho izivivinyo ezimbili zisebenzisa amaqembu emisipha ahluke ngokuphelele. Cabanga: amaphaphu nama-biceps curls. "Okuhle kakhulu ngalolu hlobo lwe-superset ukuthi akukho ukuphelelwa amandla ngokuhamba ukusuka kokuzivocavoca kuya kokunye," kusho uTsakpoe. Ungakhanda ukuphindaphinda kwekhwalithi yakho kokubili ngaphandle kokuzizwa ukhathele kakhulu.

Ungakusebenzisa Kanjani Ukusebenza Okuphakeme Kwindlela Yakho Yokuqina

Umdwebo omkhulu wokungeza ukusebenza kwe-superset ku-ajenda yakho yokuzivocavoca ukuthola i-bang enkulu ngemali yakho uma kukhulunywa ngesikhathi osichitha ejimini. "Kunyusa ukuqina kokujima ngenkathi kunciphisa isikhathi esisithathayo ukwenza lolu hlelo," kusho u-Tsakpoe, lokhu kulwenza luphumelele kakhulu. Kepha ngaphesheya kwalokho, kunezindlela zokusebenzisa ama-supersethi ukukhulisa kakhulu ukuqeqeshwa kwakho noma ugxile ezinhlosweni ezithile. Lapha, eminye imibono yokuzivocavoca ephezulu evela eRusin.

Ufuna ukukhulisa i-PR yakho? Zama isethi yokwakheka okususelwe ekusebenzeni.

Umqondo ngukuthi ngaphambi kokuphakamisa okukhulu, wenza kusebenze imisipha ethile efanelekile ngesethi yokuzivocavoca okuqhumayo. Ake sithi uzama ukukhulisa ukusebenza kwakho kwe-squat. Okokuqala, wenza ukuphindaphinda oku-1 kuye koku-3 kokuqhuma usebenzisa imilenze yakho (isb: squat jumps). Bese, ubeka phezulu lokho ngama-squats akho asindayo. Kungani? "Ngenxa yokuthi isimiso sakho sezinzwa siphakeme kakhulu ngenxa yokuqhuma kweziqhumane, uzoqhuma kakhulu kulokho kuphakamisa okusindayo," kusho uRusin. "Kuyindlela yokwenza ngokweqile ukusebenza ngokweqile." (PS. Yingakho kungafanele wesabe ukuphakamisa okunzima.)

Ufuna ukukhomba imisipha ethile? Zama ukuvivinya umzimba ngaphambi kokukhathala.

Umqondo wukuthi ukhathala iqembu elilodwa lemisipha ngokuzivocavoca kokuqala ukuze uvumele omunye enze umsebenzi omningi emsebenzini wesibili. Ake sithi ugwaca uze uneliseke enhliziyweni yakho, kodwa ungaboni izinzuzo zempango oyifunayo. Ungazama ukubeka ama-squats akho ngokuzivocavoca okukhathala ama-quadriceps akho, ukuze ayeke futhi avumele imisipha yakho kanye nama-glutes athathe umthwalo omningi ngesikhathi sezikwele zakho. (Noma khomba leyo misipha ngokukhethekile ngale-no-squat, no-lunge booty Workout.)

Gwema Lawa Amaphutha Wokujima Okuphezulu

1. Ungabulali umnyombo wakho.

Ukubeka noma yini ngomsebenzi oyinhloko kubonakala njengokubheja okuphephile, akunjalo? Akulungile! Umnyombo wakho yiwona okugcina uzinzile, ngakho-ke ukuwuqeda amandla ngaphambi kokwenza ezinye izivivinyo eziyinkimbinkimbi akuwona umqondo omuhle. Lokhu kuyiqiniso ikakhulukazi uma kukhulunywa ngokunyakaza okukhulu okudinga ukuzinza okukhulu ngensika yakho (amahlombe akho, okhalweni, nomgogodla wokuhlanganisa ndawonye). Ukwenza umsebenzi oyisisekelo phakathi kuzokhathala ukuqiniswa kokuma komgogodla, kusho uRusin. "Awufuni ukukhathala phansi into odinga ukuzinza ukuze uhlale uphephile," esho. (Okuhlobene: Kungani Amandla Asemqoka * Ngakho Ebalulekile)

2. Ungenzismushumgogodla wakho.

Amandla adonsela phansi asebenza emzimbeni wakho ngokoqobo njalo ngomzuzwana wosuku. Kodwa ukwenza izivivinyo ezithile (ikakhulukazi uma wengeza isisindo) ngokwemvelo kucindezela umgogodla wakho. Uma uhlanganisa izivivinyo ezimbili ezicindezela kakhulu ndawonye (njenge-squat enesisindo noma i-lunge), yilapho inkinga ingaqala khona. "Ukuminyaniswa akukubi ngokwemvelo, kepha uma ucindezela njalo, ucindezela, kuzoba yinkinga yesikhathi eside noma ukukhathala ezinye zalezo zivikeli zomgogodla," kusho uRusin. Lokho kusho ukuthini: ubuhlungu emuva kanye / noma ukulimala. Cha ngiyabonga.

Esikhundleni salokho, setha ukunyakaza okucindezelayo (isb: i-kettlebell goblet squat noma i-barbell lunge) ngokunyakaza okucindezelayo-noma yini lapho izingalo zakho zimiswe khona, kepha izinyawo zakho zikhululekile ukuhamba. Cabanga: ama-dips, ama-pull-ups, amabhuloho aluhlaza, nanoma yini elengayo. (Inketho enhle: uhlobo oluthile lokuqeqeshwa kokumiswa, okuboniswe ukuthi kusebenza kahle kakhulu.)

3. Ungenzi izinto ezingemuva komzimba okwesibili.

Imisipha eyehla ngemuva komzimba wakho yaziwa ngokuthi yiketanga lakho elingemuva, futhi yileyo ofuna ukuyiqeqesha kuqala, kusho uRusin. "Isizathu ngemuva kwalokhu ukuthi uchungechunge lwangemuva luvame ukuzinzisa imisipha," esho. "Ngakho-ke ngokuqeqesha leyo misipha kuqala, sithola ukusebenza nokuqina okwengeziwe kokunyakaza okuzayo." Ngakho-ke uma uzokhipha i-dumbbell bench press nomugqa we-kettlebell, yenza umugqa kuqala; izokwenza kusebenze yonke leyo misipha yokuzinzisa emahlombe akho futhi ikhulise ukuzinza futhi ithuthukise ukusebenza kwabezindaba, kusho uRusin. Eqinisweni, ukubeka phambili ukunyakaza kochungechunge lwangemuva kungakusiza ukuthi uphakamise okuningi ukuphindaphinda okuningi, futhi wenze ukuzivocavoca kube lula; ukwenza ukuzivocavoca imisipha ngaphambi kokuzivocavoca nge-quadriceps kuholele abantu ekwenzeni ivolumu ephakeme ngokuphelele yokuqeqeshwa kunangesikhathi izivivinyo zenziwa ngokulandelana, ngokusho kocwaningo olushicilelwe Ijenali Yomhlaba Wonke Yezokwelapha Ezivamile.

Okuthatha okuyinhloko, noma kunjalo, ukugcina ukusebenzisa kwakho okuphezulu kuphephile futhi kuhlakaniphile; ekugcineni, idizayini yokuzilolonga ingoyedwa futhi igxile emigomweni. Kodwa uma ubheke ukungena ekuzilolongeni okusebenzayo, vele ubambelele kule mithetho, futhi uzolunga, kusho uRusin.

"Ukwenza kahle izinto eziyisisekelo nokuthola okuningi ngamasethi amahle futhi ahlanganisiwe-lokho kuyisinyathelo esikhulu endleleni efanele," esho.

Ulindeni? Phuma futhi ufunde abanye abantu ngolwazi lwakho lwe-superset. (Yebo, sikunikeze izaba nje zokuba ube ngumuntu othanda igumbi lesisindo.)

Buyekeza kwe-