Ukufumana iziphumo zomzimba ekusebenzeni akulula njengoko kubonakala. Ukuba injongo yakho kukwandisa amandla emisipha okanye ubukhulu (hypertrophy), kufuneka ufumane iindlela ezahlukeneyo ezicela umngeni kwizihlunu zakho kwaye ungazenzi ukuba zimile. Enye yazo luluhlu oluhlayo.
Olu hlobo loqeqesho lunokukhuthaza ukukhula kwemisipha kunye nenkcazo. Ukuba unomdla wokuphucula ukusebenza kwakho kwaye ungachithi ixesha xa usiya kwindawo yokuzivocavoca, sikufundisa indlela yokubandakanya olu chungechunge kwindlela yakho yokuzilolonga.
Loluphi uthotho oluhlayo?
Njengoko kunjalo nakwi-supersets, ukuhla yindlela enye yokucwangcisa uqeqesho lwakho kunye nokubonelela ngeenzuzo zokwakha izihlunu. Iluncedo ngakumbi ukuba ubambekile kwinkqubela kwaye awazi ukuba ungaqhubeka njani nokuphucula.
Iseti yokulahla ibandakanya ukwenza umthambo onesixa esithile sobunzima ukuphindaphinda okuninzi kangangoko unako ngobuchule obulungileyo. Emva koko ungaphumla ixesha elide njengoko kuyimfuneko ngaphambi kokuba wenze umthambo ofanayo kodwa ngobunzima obulula kwaye uphinde uphinde kwakhona ukuphindaphinda okuninzi kangangoko unako de ufikelele ukukhathala imisipha.
Umzekelo, ukuba wenza i-10 pound dumbbell bicep curl, uya kuqala wenze iireps ezininzi njengoko unako kunye nobunzima obukhethiweyo. Emva koko uya kukhetha ii-dumbbells ezi-5 zeekhilo kunye nokuphinda umthambo ude ube ungakwazi ukwenza uphinda-phindo olunye.
Iindidi
Naziphi na ezi ntlobo kufuneka zigcinelwe abaphakamisi abanamava kwaye zisetyenziswe ngononophelo.
iseti yethontsi yemveli
Le yinkqubo yothotho lwedrophu ekhankanywe ngasentla. Siza kukhetha umthambo kuluhlu lwangaphambili kwaye senze uthotho oluqhelekileyo. Emva koko siya kulahla ubunzima be-10 ukuya kuma-20 ekhulwini kwaye siqhubeke siphakamisa ngokukhawuleza. Siza kulahla ubunzima okokugqibela kwaye sigqibe uchungechunge. Siza kuphumla kancinci kangangoko.
Umzekelo uya kuba yi-barbell curls: 35lbs x 12 reps, 30lbs x 10 reps, 25lbs x 8 reps.
ubunzima obukhulu
Olu hlobo lwesethi yokulahla lusetyenziswa kakuhle kunye needumbbells. Siza kuqala ngobona bunzima bunzima esinokubenzela umthambo wokhetho, senze iseti enye ukuya kusilela, kwaye emva koko sidlulele kwisibini esikhaphukhaphu esilandelayo seedumbbells. Siza kuqhubeka nokuhla de siphelelwe ubunzima.
Obu buchule busebenza kakuhle ngokumangalisayo kwiintshukumo ezinjengee-curls kunye nokunyuswa kwecala. Siza kukhetha ipere yeedumbbells kwaye senze iseti yokunyusa ngasecaleni. Siza kuqhubeka nokuthoba ngepere nganye yeedumbbells.
Umzekelo, kwi-dumbbell lateral lift: 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.
iseti yokulahla yoomatshini
Le seti yokulahla yahlukile kuba iyakuwisa ubunzima esibusebenzisayo kwaye ihlengahlengise ukubamba ukuze isihlunu sisetyenzwe kwi-engile eyahlukileyo kancinane. Abanye abaphakamisi bakholelwa ukuba ukutshintsha i-engile kunceda ukwandisa isakhono sesihlunu sokumelana nokudinwa.
Singazama i-lat pulldown yale seti yethontsi njengoko isivumela ukuba sihlengahlengise ngokulula indawo yethu yesandla ngalo msebenzi. Siza kuqala nge-standard overhand grip kwaye senze ukuphindaphinda kwe-12. Emva koko, siya kulahla ubunzima, sibambe i-underhand grip, kwaye senze i-10 reps. Ekugqibeleni, siya kusondeza izandla zethu kwaye senze ukuphindaphinda okusibhozo kunye ne-10 kilos ngaphantsi kunokuba siqale uchungechunge.
Kuya kujongeka ngolu hlobo: 75 kilos x 12 repetitions (wide grip), 70 kilos x 10 repetitions (low grip), 60 kilos x 8 repetitions (close grip).
Izinzuzo
Iisethi zokulahla ziyindlela esebenzayo yokukhuthaza i-hypertrophy ye-muscle, okanye ukunyuka kobungakanani bemisipha kunye nokunyamezela kwemisipha. Ziyanceda naxa sisenza umthambo okwexeshana.
ukwakha ukunyamezela kwemisipha
Ukunyamezela kwe-muscular kuchazwa njengokukwazi kwemisipha ukwenza amandla ngokuphindaphindiweyo. Oko kukuthi, zingaphi uphindaphindo esinokulugqibezela.
Uphononongo kwi-9 abafana abangaqeqeshwanga bafumanisa ukuba uqeqesho olusetyenzisiweyo lwe-drop-drop, olulinganiswa ngu-30% ukuphindaphinda okuphindaphindiweyo kwe-rep, ukwandisa ukunyamezela kwe-muscular. Oku kubambe nangexesha elincinane loqeqesho kuneprothokholi yokuxhathisa eqhelekileyo.
Oko kuthetha ukuba nangexesha elincinci loqeqesho, ukulahla iiseti kunokukunceda ukuba wakhe ukunyamezela kwemisipha.
Yenza ngokufanelekileyo ngexesha
Kuba kukho ukuphumla okuncinci okubandakanyekayo kwiseti ehlayo, siya kukwazi ukugqiba iiseti zomthambo ngamnye ngexesha elincinci kunokuba besenza inani elifanayo leeseti eziqhelekileyo. Kwaye ngelixa kukho izibonelelo eziqinisekisiweyo zeeseti zokuhla, akufuneki zibandakanywe kwiseti nganye, okanye rhoqo kakhulu kwindlela yoqeqesho iyonke.
Xa yenziwe ngokuchanekileyo, le ndlela yoqeqesho irhafisa kakhulu emzimbeni. Uqeqesho lokungaphumeleli lubonakaliswe ukuphakamisa amanqanaba e-adenosine nucleotide monophosphate, xa kuthelekiswa nokuqeqeshwa ngaphandle kokusilela.
Nceda ukwakha izihlunu
Iisethi zokulahla isicwangciso esinye esinokukhuthaza ukukhula kwemisipha. Xa usebenzisa ukukhathala, i-glycogen kwimisipha yakho (umthombo wabo wamandla) iphelile, eyonakalisa imicu yemisipha. Ngenxa yoko, umzimba wakho uyayilungisa le micu yonakeleyo, usenza izihlunu ezinkulu nezinamandla.
Zikwayindlela yokwandisa umthamo opheleleyo woqeqesho. Umthamo wakho woqeqesho linani lee-reps ozenzayo, ziphindaphindwe ngobunzima oyisebenzisayo, iphindaphindwe ngenani leesethi ozifezayo.
Ngokongeza ivolumu eninzi kwindlela yakho yoqeqesho, uya kwandisa ukukhula kwemisipha. Kwaye inzululwazi iyakungqina oko. I-muscle hypertrophy iyanda njengoko umthamo wakho woqeqesho ukhula.
Ukubandakanya iiseti zokulahla kunokunceda ukuphucula ukuchazwa kwemisipha. Ngokobuchwephesha, i-muscle "ithoni" ngokwenene sisihlunu ngokusisigxina kwi-semi-contracted state. Iiseti zokulahla zinokunceda ukwandisa ukusebenza kwemisipha yezihlunu zakho, kubangele ukuba bahlale bekhontrakthi ngokuyinxenye nasemva kokuba ugqibile ukusebenza.
Zisetyenziswa njani?
Eyona nto imnandi ngolu hlobo loqeqesho kukuba ungalwenza phantse nangawuphi na umthambo, nokuba usebenzisa oomatshini, iidumbbells, okanye iibarbells. Nangona kunjalo, kulula ukuwenza ngoomatshini. Ngokufanelekileyo, ukuphumla kwakho kufuneka kube mfutshane ngokusemandleni, ngoko uya kufuna ukugcina i-dumbbells yakho elula kakhulu.
Xa ucwangcisa ukuhla kuthotho kuqeqesho lwakho, kuyacetyiswa ukuba uzigcinele iseti yokugqibela yomthambo onikiweyo. Khumbula ukuba injongo kukuzisebenzisa ukuzisa isihlunu ekudinweni ngokupheleleyo, ngoko ke ngokobuchwephesha akufuneki ukwazi ukwenza iiseti zokulahla enye emva kwenye.
Kungcono ukuzisebenzisa kube kanye kuphela kwiqela lezihlunu ngalinye ngokuzilolonga, kuba ziyayigqiba imisipha. Olu hlobo loqeqesho lusetyenziselwa iimbaleki eziphambili kuba zinzima ngokwenene kwaye zinokukhupha amandla akho kulo lonke ixesha lokuzilolonga.
Nangona zingeyongozi ngokwazo, kufuneka ubuqonde ubuchule bakho. Ukwenza i-drop set kunye nefomu embi okanye ukuthembela kwisantya kuyoyisa ngokupheleleyo injongo kwaye akuyi kukunika iziphumo ozifunayo. Kwakhona, umngcipheko wokwenzakala uyanda njengoko izihlunu zakho zidiniwe kwaye ubuchule bakho busiya busiba mbi.
I-drop set yindlela yoqeqesho oluphezulu lokumelana apho ugxila ekugqibezeleni iseti ukuya kukusilela, okanye ukungakwazi ukwenza enye irep.
Ngokubanzi, iseti yokulahla ingaba:
- Uchungechunge 1. Siya kwenza 6 ukuya 8 ukuphindaphinda.
- Uchungechunge 2. Siya kulahlekelwa ubunzima ngo-10-30%, siya kwenza ukuphindaphinda kwe-10-12.
- Uchungechunge 3. Siya kulahlekelwa ubunzima kwakhona ngo-10-30%, siya kwenza ukuphindaphinda kwe-12-15.
Siza kuqala ngomthwalo onzima, apho sinokugqiba kuphela i-6-8 reps. Ukuphumla okuncinci okanye akukho phakathi kweeseti kuyacetyiswa. Kuhlala kubalulekile ukunikela ingqalelo kubuchwephesha ngexesha le-rep nganye, kodwa yeyona nto iphambili ngexesha lokulahla xa sisebenza ukudinwa. Oku kunokunceda ukuthintela ukulimala.
Ukuzivocavoca okucetyiswayo
Imithambo ethile ikulungele ngcono ukuwisa iiseti kunezinye. Ngokomzekelo, ukwenza iiseti zokuhla kwi-squats kuya kubangela ukuba siphelelwe ngumphefumlo ngaphambi kokuba sifezekise ukusilela kokwenyani kwezihlunu. Kwaye ayisosiphumo esisebenzayo xa siphelelwa ngumphefumlo ngaphambi kokugqiba ukuvuselela yonke imicu yezihlunu.
Imithambo elungele ukwenza uthotho lokuhla zezi:
- indiza yesifuba
- Umatshini wesifuba sokushicilela
- ukutsalwa ecaleni
- Ukutsalwa phantsi kwengalo eNzo
- ukubheqa koomatshini
- UShicilelo lwamagxa omatshini
- indiza esecaleni
- tsala ubuso
- cinezela umlenze
- ukwandiswa komlenze
- i-hamstring curl
- Ehleli Ithole Phakamisa
- Naluphi na utshintsho lwe-curl
- ukutyhala ngocingo
Kukho iinguqu ezininzi zoomatshini. Oku kuyilo. Njengoko sidinwa ngexesha leesethi zokulahla, ifom inokuphazamiseka kakhulu. Oomatshini baya kusinceda ukuba sigcine ifomu yethu yomelele, basivumele ukuba siqhubeke nokutyhala iseti nganye.
Kwakhona, uninzi lwezi ntshukumo zingasentla ukuzilolonga. Asiyi kubona i-squats okanye i-deadlifts kuluhlu. Ukwenza iiseti zokuhla kwiintshukumo ezinkulu ezidibeneyo ezininzi kunokubangela ukudinwa ngaphambi kokuba ukudinwa kwemisipha kungene.
Umzekelo wokuhla uthotho
Kumsebenzi wakho olandelayo womzimba ophezulu, siyakukhuthaza ukuba wenze le seti yediphu ye-biceps. Okokuqala, uya kwenza ii-biceps curls ezinobunzima obuphakathi. Emva koko uya kutshintshela kwii-dumbbells ezilula kwaye wenze ezininzi ii-hammer curls njengoko unako.
dumbbell curl
- Qala ukuma ngeenyawo zakho ububanzi be-hip-width ngaphandle, iingalo emacaleni akho kunye ne-dumbbell esandleni ngasinye.
- Gcoba i-core yakho, kwaye kwi-exhale, ugobe i-dumbbells ukuya ehlombe lakho, ugcine izibonda zakho zisondele emacaleni akho.
- Yehlisa ii-dumbbells kwicala lakho ngolawulo.
I-Curl Hammer
- Yima iinyawo zakho ziqelelene ngobubanzi be-hip-width, uqine phakathi.
- Bamba i-dumbbell esandleni ngasinye, iintendelezo zijonge ngaphakathi kunye neengalo emacaleni akho.
- Gcina iingqiniba zakho zisondele emacaleni akho, goba izandla zakho kubude begxalaba.
- Yehlisa kancinci iintsimbi ngolawulo.
Sebenzisa iseti enye yethontsi kwiqela le-muscle kwaye ulwenze ekupheleni komsebenzi wakho ukunqanda ukudinwa okugqithisileyo okuphakathi kokuzilolonga kunye nokuma kakubi.