Kuwana mhedzisiro yemuviri mukurovedza muviri hakusi nyore sezvazvinoratidzika. Kana chinangwa chako chiri chekuwedzera simba remhasuru kana saizi (hypertrophy), unofanirwa kutsvaga nzira dzakasiyana dzinodenha tsandanyama dzako uye usaite kuti dzimire. Imwe yacho ndeyekudzika mutsara.
Rudzi urwu rwekudzidziswa runogona kukurudzira kukura kwemhasuru uye tsananguro. Kana iwe uchifarira kuvandudza mashandiro ako uye kwete kutambisa nguva paunoenda kunzvimbo yekurovedza muviri, tinokudzidzisa maitiro ekubatanidza aya akatevedzana mumaitiro ako ekurovedza muviri.
Ndedzipi dziri kudzika dzakatevedzana?
Sezvazvakaitawo nezve supersets, kuburuka ndiyo imwe nzira yekugadzira kudzidziswa kwako uye kupa mabhenefiti ekuvaka tsandanyama. Zvinonyanya kubatsira kana iwe wakanamatira mukufambira mberi uye usingazive nzira yekuenderera mberi nekuvandudza.
Kudonhedza seti kunosanganisira kuita maekisesaizi ane huremu hwehuremu hwekudzokorora kwakawanda sezvaunokwanisa nehunyanzvi hwakanaka. Ipapo iwe unogona kuzorora kwenguva yakareba sezvaunokwanisa usati waita chiitwa chimwechete asi uine huremu huremu uye wodzokorora zvakare kwekudzokorora kwakawanda sezvaunokwanisa kusvika wasvika kuneta muscular.
Semuenzaniso, kana uri kuita 10 pound dumbbell bicep curl, unotanga waita reps dzakawanda sezvaunokwanisa nehuremu hwaunosarudza. Ipapo iwe uchasarudza mamwe 5 kilo dumbbells uye dzokorora chiitwa kusvika iwe usingakwanise kuita imwe kudzokorora.
Mhando
Chero yemhando idzi dzinofanirwa kuchengetwa kune vane ruzivo vanosimudza uye kushandiswa zvishoma.
zvechivanhu donhwe set
Iyi ndiyo classic drop series tekiniki yataurwa pamusoro apa. Isu tichasarudza chiitwa kubva pane yakapfuura runyorwa uye toita zvakajairika nhevedzano. Zvadaro tinodonha huremu 10 kusvika 20 muzana uye toramba tichisimudza nokukurumidza. Tichadonhedza uremu kekupedzisira uye tipedze nhevedzano. Tichazorora zvishoma sezvinobvira.
Muenzaniso ungave mabarbell curls: 35lbs x 12 reps, 30lbs x 10 reps, 25lbs x 8 reps.
huremu hwepamusoro
Rudzi urwu rwekudonha seti rinonyanya kushandiswa nema dumbbells. Tichatanga nehuremu hunorema hwatingaite pakuita sarudzo, toita seti imwe kusvika kukundika, tozoenda kune inotevera yakareruka peya yemadumbbells. Ticharamba tichidzika kusvika tapera uremu.
Iyi tekinoroji inoshanda zvakanyanya mushe kune mafambiro senge curls uye lateral inosimudza. Tichasarudza maviri dumbbells uye toita seti ye lateral inosimudza. Isu ticharamba tichidzikisira nepeya yega yega dumbbells.
Semuenzaniso, kune dumbbell lateral kusimudza: 17kg x 12 reps, 15kg x 10 reps, 12kg x 10 reps, 10kg x 10 reps, 7kg x 8 reps, 5kg x 8 reps, 2kg x 5 reps.
mechanical drop set
Iyi yekudonhedza seti yakasarudzika pakuti inodonhedza huremu hwatiri kushandisa uye kugadzirisa kubata kuti tsandanyama iri kushandiswa pane imwe kona yakati siyanei. Vamwe vanosimudza vanotenda kuti kushandura kona kunobatsira kuwedzera kugona kwemhasuru kuramba kuneta.
Isu tinogona kuyedza iyo lat kudonhedza kweiyi donho seti sezvo ichititendera kugadzirisa zviri nyore nzvimbo yedu yeruoko nechiitwa ichi. Isu tichatanga neyakajairwa overhand grip uye kuita 12 kudzokorora. Zvadaro, tinodonhedza huremu, tobata pasi pekubata, uye toita 10 reps. Pakupedzisira, tichaunza maoko edu pedyo uye toita kudzokorora kasere ne 10 kilos zvishoma pane zvatakatanga mutsara.
Zvingaita sezvizvi: 75 kilos x 12 repetitions (wide grip), 70 kilos x 10 repetitions (low grip), 60 kilos x 8 repetitions (close grip).
Batsirwa
Drop sets inzira inoshanda yekusimudzira tsandanyama hypertrophy, kana kuwedzera muhukuru hwemhasuru uye muscular kutsungirira. Dzinobatsirawo kana tikaita maekisesaizi kwenguva pfupi.
kuvaka tsandanyama kutsungirira
Muscular endurance inotsanangurwa sekugona kwemhasuru kuita simba kasingaperi. Ndiko kuti, ingani kudzokorora kwatinogona kupedzisa.
Chidzidzo mu9 majaya asina kudzidziswa chakawana kuti imwe-donhwe seti kudzidziswa, kuyerwa ne30% imwe-rep max kudzokorora, yakawedzera tsandanyama kutsungirira. Izvi zvakabata kunyangwe paine nguva shoma yekudzidziswa pane yakajairwa yekudzivirira maitiro maprotocol.
Izvi zvinoreva kuti kunyangwe uine nguva shoma yekudzidziswa, kudonhedza seti kunogona kukubatsira iwe kuvaka muscular kutsungirira.
Iva nehanya nenguva
Sezvo paine kuzorora kushoma kunobatanidzwa mukudzika seti, tichakwanisa kupedzisa seti dzechiitwa chega chega munguva shoma pane kana taizoita nhamba imwechete yemaseti akajairwa. Uye kunyangwe paine mabhenefiti akaoneswa ekudonha seti, iwo haafanire kuisirwa museti yega yega, kana kuti kazhinji muhuwandu hwekudzidzira maitiro.
Kana yaitwa nemazvo, iyi nzira yekudzidzira inotesa muviri zvakanyanya. Kudzidzira kukundikana kwakaratidzwa kusimudzira adenosine nucleotide monophosphate mazinga, zvichienzaniswa nekudzidziswa pasina kukundikana.
Batsira kuvaka tsandanyama
Drop seti inzira imwe inogona kukurudzira kukura kwemhasuru. Paunenge uchidzidzira kuneta, iyo glycogen mumhasuru dzako (tsime ravo resimba) inopera, izvo zvinokuvadza tsandanyama fiber. Izvi zvinoita kuti muviri wako ugadzirise tsinga dzinenge dzakuvadzwa idzi, uchivaka tsandanyama dzakakura uye dzakasimba.
Ivo zvakare inzira yekuwedzera huwandu hwekudzidziswa huwandu. Yako vhoriyamu yekudzidziswa ndiyo nhamba ye reps yaunoita, yakapetwa nehuremu hwaunoshandisa, inowedzerwa nenhamba yemaseti aunowana.
Nekuwedzera vhoriyamu kune yako yekudzidzira maitiro, iwe uchawedzera kukura kwemhasuru. Uye sainzi inozvisimbisa. Tsandanyama hypertrophy inowedzera sezvo huwandu hwako hwekudzidziswa hunowedzera.
Kubatanidza kudonhedza seti kunogonawo kubatsira kuvandudza tsananguro yemhasuru. Nehunyanzvi, tsandanyama "tone" ichokwadi tsandanyama zvachose mune semi-contracted state. Kudonhedza seti inogona kubatsira kuwedzera basa remota yemamhasuru ako, zvichiita kuti varambe vaine chibvumirano kunyangwe mushure mekupedza basa rako.
Anoshandiswa sei?
Chinhu chikuru cherudzi urwu rwekudzidziswa ndechekuti unogona kuzviita nechero kurovedza muviri, kungave uri kushandisa michina, dumbbells, kana barbells. Kunyange zvakadaro, zviri nyore kuvagadzira nemichina. Zvakanaka, kuzorora kwako kunofanirwa kunge kuri kupfupi sezvinobvira, saka iwe uchada kuchengetedza yako yakareruka peya yemadumbbells ane ruoko.
Paunenge uchironga kudzika nhepfenyuro mukudzidziswa kwako, zvinokurudzirwa kuvachengetera iyo yekupedzisira seti yechiitwa chakapihwa. Rangarira kuti chinangwa ndechekuvashandisa kuunza tsandanyama kuneta kuzere, saka nehunyanzvi haufanirwe kukwanisa kudonhedza seti imwe mushure meimwe.
Zvakanakisisa kuzvishandisa kamwe chete paboka retsandanyama pakurovedza muviri, nekuti zvinopedza tsandanyama. Rudzi urwu rwekudzidzira runoshandiswa kune vatambi vepamusoro nekuti vanonetsa chaizvo uye vanogona kupedza simba rako kwese kwese kwekurovedza muviri.
Kunyangwe ivo vasina njodzi mavari, iwe unofanirwa kuziva maitiro ako. Kuita kudonhedza seti ine fomu isina kunaka kana kuvimba nekumhanya kunokunda zvachose chinangwa uye hazvikupe iwe mhedzisiro yauri kutsvaga. Zvakare, njodzi yako yekukuvara inowedzera sezvo tsandanyama dzako dzineta uye hunyanzvi hwako hunowedzera.
Kudonhedza seti inzira yepamberi yekudzidzira kudzidzisa kwaunotarisa pakuzadzisa seti kukundikana, kana kusakwanisa kuita imwe rep.
Kazhinji, seti yekudonha inogona kuva:
- Series 1. Tichaita 6 kusvika 8 kudzokorora.
- Series 2. Ticharasikirwa uremu ne10-30%, tichaita 10-12 kudzokorora.
- Series 3. Ticharasikirwa uremu zvakare ne10-30%, tichaita 12-15 kudzokorora.
Tichatanga nemutoro unorema, imwe kwatinogona kungopedzisa 6-8 reps. Kuzorora kudiki kana kusavapo pakati pemaseti kunokurudzirwa. Zvinogara zvakakosha kuti titarise kuhunyanzvi panguva yega yega rep, asi inonyanya kukosha panguva yekudonhedza seti patinenge tichishanda kusvika kuneta. Izvi zvinogona kubatsira kudzivirira kukuvara.
Zviitwa zvinokurudzirwa
Mamwe maekisesaizi anokodzera zvirinani kudonhedza seti kupfuura mamwe. Semuyenzaniso, kuita madonhwe seti muma squats zvingangoita kuti tishaye mweya wekufema tisati tawana kutadza kwetsandanyama chaiko. Uye haisi mhedzisiro inoshanda kana tapererwa nekufema tisati tapedza kunyandura mafiinzi ese emhasuru.
Iwo maekisesaizi akanakira kuita achidzika akatevedzana ndeaya:
- kubhururuka kwechipfuva
- Machine chest press
- lateral pull
- Sight Arm Pulldown
- kukwasva pamichina
- Machine Shoulder Press
- kubhururuka kwedivi
- dhonza chiso
- gumbo press
- gumbo rekuwedzera
- hamstring curl
- Yakagara Mhuru Simudzai
- Chero shanduko ye curl
- wire push
Kune zvakawanda zvakasiyana-siyana zvemichina. Izvi zvinoitwa nekugadzira. Sezvo isu kuneta panguva yekudonha seti, fomu inogona kukanganiswa zvakanyanya. Michina ichatibatsira kuchengetedza fomu redu rakasimba, zvichitibvumira kuti tirambe tichisundidzira seti yega yega.
Zvakare, mazhinji epamusoro anotama ari zviitwa zvekuzviparadzanisa nevamwe. Isu hatisi kuona squats kana deadlifts pane rondedzero. Kuita seti dzekudonhedza dzemazhinji-akabatana mafambisirwo anogona kukonzera kuneta kusati kwatanga mhasuru kuneta.
Muenzaniso wekudzika mutsara
Mukurovedza muviri kunotevera, tinokukurudzira kuti uite iyi biceps dip set. Kutanga, iwe uchaita biceps curls nehuremu huri pakati nepakati. Ipapo iwe unozochinja kune akareruka dumbbells uye kuita akawanda sando curls sezvaunokwanisa.
dumbbell curl
- Tanga kumira netsoka dzako chiuno-upamhi zvakaparadzana, maoko ari pamativi ako aine dumbbell muruoko rumwe norumwe.
- Svetedza musimboti wako, uye paexhale, peta dumbbells kusvika papfudzi rako, uchichengeta magokora ako ari padyo nemativi ako.
- Dzikisa dumbbells kudivi rako nekutonga.
Curl Hammer
- Mira netsoka dzako chiuno-upamhi zvakaparadzana, core tight.
- Bata dumbbell muruoko rumwe norumwe, zvanza zvakatarisa mukati uye maoko kumativi ako.
- Chengeta magokora ako ari padyo nemativi ako, kotamisa maoko ako kusvika pakureba kwepfudzi.
- Zvishoma nezvishoma kuderedza uremu nekutonga.
Shandisa donhwe rimwe chete paboka remhasuru uye riite pakupera kwekurovedza muviri kwako kuti udzivise kuneta kwakanyanya pakati pe-workout uye kusamira zvakanaka.