Ukuthola imiphumela yomzimba ekuzilolongeni akulula njengoba kubonakala. Uma umgomo wakho uwukukhulisa amandla emisipha noma ubukhulu (hypertrophy), udinga ukuthola izindlela ezihlukene ezibekela inselele imisipha yakho futhi ungayenzi imile. Enye yazo uchungechunge olwehlayo.
Lolu hlobo lokuqeqeshwa lungakhuthaza ukukhula kwemisipha kanye nencazelo. Uma ungathanda ukuthuthukisa ukusebenza kwakho futhi ungachithi isikhathi uma uya ejimini, sikufundisa ukuthi ungaluhlanganisa kanjani lolu chungechunge esimisweni sakho sokuzivocavoca.
Luyini uchungechunge olwehlayo?
Njengoba kunjalo futhi ngama-supersets, ukwehla kungenye indlela yokuhlela ukuqeqeshwa kwakho futhi unikeze izinzuzo zokwakha imisipha. Kuwusizo ikakhulukazi uma ubambekile ekuqhubekeni futhi ungazi ukuthi ungaqhubeka kanjani uthuthuka.
Isethi yokudonsa ihlanganisa ukwenza umsebenzi onesisindo esithile sokuphindaphinda okuningi ngendlela ongakwenza ngayo ngesu elihle. Khona-ke ungakwazi ukuphumula isikhathi eside ngangokunokwenzeka ngaphambi kokwenza umsebenzi ofanayo kodwa ngesisindo esilula futhi ukuphinda futhi ukuphindaphinda okuningi ngangokunokwenzeka uze ufinyelele ukukhathala imisipha.
Isibonelo, uma wenza i-dumbbell bicep curl engu-10 pound, uzoqala wenze ama-reps amaningi ngangokunokwenzeka ngesisindo sakho esikhethiwe. Ngemuva kwalokho uzokhetha ama-dumbbell angamakhilo angu-5 bese uphinda umsebenzi uze ungakwazi ukwenza enye impinda.
Izinhlobo
Noma yiziphi zalezi zinhlobo kufanele zibekelwe abaphakamisi abanolwazi futhi zisetshenziswe kancane.
isethi yeconsi yendabuko
Lena indlela yakudala yochungechunge olushiwo ngenhla. Sizokhetha umsebenzi ohlwini lwangaphambilini futhi senze uchungechunge olujwayelekile. Ngemuva kwalokho sizokwehlisa isisindo ngamaphesenti ayi-10 kuye kwangama-20 futhi siqhubeke nokuphakamisa ngokushesha. Sizokwehlisa isisindo okokugcina futhi siqede uchungechunge. Sizophumula kancane ngangokunokwenzeka.
Isibonelo kungaba ama-barbell curls: 35lbs x 12 reps, 30lbs x 10 reps, 25lbs x 8 reps.
izisindo esiphezulu
Lolu hlobo lwesethi yokudonsa lusetshenziswa kangcono ngama-dumbbells. Sizoqala ngesisindo esinzima kakhulu esingasenzela ukuzikhethela, senze isethi eyodwa siye ehlulekeni, bese sidlulela kwelinye elilula elilandelayo lama-dumbbell. Sizoqhubeka nokwehla size siphelelwe isisindo.
Le nqubo isebenza kahle kakhulu ekunyakazeni njengama-curls kanye nokuphakanyiswa kwe-lateral. Sizokhetha ama-dumbbell amabili futhi senze isethi yokunyuswa kwezinhlangothi. Sizoqhubeka sehlisa ngepheya ngalinye lama-dumbbell.
Isibonelo, ekuphakameni kwe-dumbbell lateral: 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 izimpinda.
mechanical drop set
Le sethi yokudonsa ihlukile ngoba izokwehlisa isisindo esisisebenzisayo futhi ilungise ukubamba ukuze isisipha sisetshenzwe nge-engeli ethe ukuhluka. Abanye abaphakamisi bakholelwa ukuthi ukushintsha i-engeli kusiza ukukhulisa ikhono lemisipha lokumelana nokukhathala.
Singazama i-lat pulldown yale sethi yokudonsa njengoba isivumela ukuthi silungise kalula indawo yethu yesandla ngalo msebenzi. Sizoqala ngokubamba okujwayelekile futhi senze izimpinda eziyi-12. Khona-ke, sizokwehlisa isisindo, sibambe i-underhand grip, futhi senze ama-reps angu-10. Ekugcineni, sizosondeza izandla zethu futhi senze izimpinda eziyisishiyagalombili ngamakhilogremu angu-10 ngaphansi kwalokho esiqale ngakho uchungechunge.
Kungabukeka kanje: 75 kilos x 12 repetitions (wide grip), 70 kilos x 10 repetitions (low grip), 60 kilos x 8 repetitions (close grip).
Izinzuzo
Ama-drop sets ayindlela ephumelelayo yokuthuthukisa i-muscle hypertrophy, noma ukwanda kosayizi wemisipha nokukhuthazela kwemisipha. Ziyasiza futhi uma sizivocavoca isikhathi esifushane.
ukwakha ukukhuthazela kwemisipha
Ukukhuthazela kwemisipha kuchazwa ngokuthi ikhono lemisipha lokusebenzisa amandla ngokuphindaphindiwe. Okusho ukuthi, zingaki izimpinda esingaqedela.
Ucwaningo olwenziwa ezinsizweni ezingu-9 ezingaqeqeshiwe luthole ukuthi ukuqeqeshwa kwesethi yokwehla okukodwa, okukalwa ngama-30% okuphindaphinda okukodwa kwe-rep max, kwandise ukukhuthazela kwemisipha. Lokhu kubambe ngisho nesikhathi esincane sokuqeqeshwa kunezinqubo ezijwayelekile zokuzivocavoca ukumelana.
Lokho kusho ukuthi ngisho nangesikhathi esincane sokuqeqeshwa, ukulahla amasethi kungakusiza ukwakha ukukhuthazela kwemisipha.
Yenza kahle ngokuhamba kwesikhathi
Njengoba kunokuphumula okuncane okuhilelekile kusethi eyehlayo, sizokwazi ukuqedela amasethi omsebenzi ngamunye ngesikhathi esingaphansi uma singenza inani elifanayo lamasethi avamile. Futhi nakuba kunezinzuzo eziqinisekisiwe zamasethi okwehla, akufanele afakwe kuyo yonke isethi, noma ngokuvamile kakhulu ohlelweni lokuqeqeshwa lulonke.
Uma kwenziwa ngendlela efanele, le ndlela yokuqeqesha icindezela kakhulu umzimba. Ukuqeqeshwa ekuhlulekeni kuye kwaboniswa ukuphakamisa amazinga e-adenosine nucleotide monophosphate, uma kuqhathaniswa nokuqeqeshwa ngaphandle kokwehluleka.
Siza ukwakha imisipha
Amasethi e-Drop ayisu elilodwa elingakhuthaza ukukhula kwemisipha. Uma uzivivinya ukuze ukhathale, i-glycogen emisipheni yakho (umthombo wawo wamandla) iyaphela, okulimaza imisipha yemisipha. Ngenxa yalokho, umzimba wakho ulungisa le micu eyonakele, wakhe imisipha emikhulu, eqinile.
Ziyindlela futhi yokwandisa umthamo ophelele wokuqeqeshwa. Ivolumu yakho yokuqeqeshwa yinani lama-reps owenzayo, liphindaphindwe ngesisindo osisebenzisayo, liphindwe ngenani lamasethi owazuzayo.
Ngokungeza ivolumu eyengeziwe esimisweni sakho sokuqeqesha, uzokwandisa ukukhula kwemisipha. Futhi isayensi iyakuqinisekisa. I-hypertrophy yemisipha iyanda njengoba umthamo wakho wokuqeqeshwa ukhula.
Ukufaka amasethi okwehla nakho kungasiza ukuthuthukisa ukuchazwa kwemisipha. Ngokweqile, "ithoni" yemisipha empeleni iyisisipha unomphela esimweni se-semi-contracted. Amasethi okwehlisa angasiza ukukhulisa ukusebenza kwemisipha yemisipha yakho, ayenze ukuthi ihlale inenkontileka kancane ngisho nangemva kokuqeda ukujima kwakho.
Zisetshenziswa kanjani?
Okuhle ngalolu hlobo lokuqeqeshwa ukuthi ungakwenza cishe nganoma yikuphi ukuvivinya umzimba, noma ngabe usebenzisa imishini, ama-dumbbell, noma ama-barbell. Noma kunjalo, kulula ukuwenza ngemishini. Ngokufanelekile, ukuphumula kwakho kufanele kube kufushane ngangokunokwenzeka, ngakho-ke uzofuna ukugcina ipheya lakho elilula kakhulu lama-dumbbell liseduze.
Uma uhlela uchungechunge olwehlayo ekuqeqeshweni kwakho, kuyancomeka ukuthi uzibekele lona isethi yokugcina yokuzivocavoca okunikeziwe. Khumbula ukuthi inhloso ukuwasebenzisa ukuletha umsipha ekukhathaleni okugcwele, ngakho-ke ngokwezobuchwepheshe akufanele ukwazi ukwenza amasethi okwehla ngokulandelana.
Kungcono ukuwasebenzisa kanye kuphela ngeqembu lemisipha ngalinye ngesikhathi sokuzivocavoca, ngoba aqeda imisipha. Lolu hlobo lokuqeqeshwa lusetshenziselwa abasubathi abathuthukile ngoba bakhandla ngempela futhi bangaqeda amandla akho kuwo wonke umsebenzi wokuzivocavoca.
Nakuba zingeyona ingozi ngokwazo, kufanele uqaphele amasu akho. Ukwenza isethi yokudonsela phansi enesimo esingesihle noma ukuncika kumfutho kuyinqoba ngokuphelele injongo futhi ngeke kukunikeze imiphumela oyifunayo. Futhi, ingozi yakho yokulimala iyanda njengoba imisipha yakho ikhathala futhi ikhono lakho liwohloka.
Isethi yokudonsa iyindlela yokuqeqesha yokumelana ethuthukisiwe lapho ugxila khona ekugcwaliseni isethi ukuya ekuhlulekeni, noma ekungakwazini ukwenza enye i-rep.
Ngokuvamile, isethi yokudonsa ingaba:
- Uchungechunge 1. Sizokwenza izimpinda ezi-6 kuye kweziyisi-8.
- Uchungechunge 2. Sizolahlekelwa isisindo ngo-10-30%, sizokwenza ukuphindaphinda okungu-10-12.
- Uchungechunge 3. Sizolahlekelwa isisindo futhi ngo-10-30%, sizokwenza ukuphindaphinda okungu-12-15.
Sizoqala ngomthwalo osindayo, lapho singaqedela khona ukuphindaphinda okungu-6-8. Kunconywa ukuphumula okuncane noma okungekho phakathi kwamasethi. Kuhlala kubalulekile ukunaka inqubo ngesikhathi sokuphindaphinda ngakunye, kodwa kubaluleke kakhulu phakathi nesethi yokulahla lapho sisebenza ngokukhathala. Lokhu kungasiza ekuvimbeleni ukulimala.
Ukuzivocavoca okunconyiwe
Ukuzivocavoca okuthile kulungele kangcono ukuwisa amasethi kunamanye. Isibonelo, ukwenza amasethi okwehla kuma-squats cishe kuzoholela ekutheni siphelelwe umoya ngaphambi kokuba sifinyelele ukwehluleka kwangempela kwemisipha. Futhi akuwona umphumela osebenza kahle kakhulu lapho siphelelwa umoya ngaphambi kokuqeda ukuvuselela yonke imicu yemisipha.
Izivivinyo ezilungele ukwenza uchungechunge olwehlayo yilezi:
- ukundiza kwesifuba
- Umshini wesifuba somshini
- ukudonsa kwezinhlangothi
- Ukudonsela phansi Kwengalo Eqondile
- ukugwedla emishinini
- Umshini Wehlombe Cindezela
- I-Vuelo lateral
- donsa ubuso
- ukucindezela umlenze
- ukunwetshwa komlenze
- i-hamstring curl
- Ehlezi Ithole Phakamisa
- Noma yikuphi ukuhluka kwama-curl
- wire push
Kunezinhlobonhlobo eziningi zemishini. Lokhu kwenziwa ngomklamo. Njengoba sikhathala ngesikhathi sokwehla, ifomu lingaba sengozini kakhulu. Imishini izosisiza ukuthi sigcine ifomu lethu linjalo, okusivumela ukuthi siqhubeke nokuphusha isethi ngayinye.
Futhi, ukunyakaza okuningi okungenhla kukhona izivivinyo zokuzihlukanisa. Ngeke sibone ama-squats noma ama-deadlifts ohlwini. Ukwenza amasethi okwehla okunyakaza okukhulu okuhlanganisa amalunga amaningi kungaholela ekukhathaleni ngaphambi kokuba kuqale ukukhathala kwemisipha.
Isibonelo sochungechunge olwehlayo
Ekuqeqesheni kwakho okulandelayo komzimba okuphezulu, sikukhuthaza ukuthi wenze le sethi yediphu ye-biceps. Okokuqala, uzokwenza ama-biceps curls ngesisindo esilinganiselwe. Bese uzoshintshela kuma-dumbbell alula futhi wenze ama-curls esando amaningi ngangokunokwenzeka.
i-dumbbell curl
- Qala ukuma izinyawo zakho zihlukene ngobubanzi be-hip, izingalo emaceleni akho nge-dumbbell esandleni ngasinye.
- Cindezela umgogodla wakho, bese ukhipha umoya, ugobe ama-dumbbells phezulu ehlombe lakho, ugcine izindololwane zakho ziseduze nohlangothi lwakho.
- Yehlisa ama-dumbbell ohlangothini lwakho ngokulawula.
I-Curl Hammer
- Yima izinyawo zakho zihlukene ngobubanzi be-hip, ziqine phakathi.
- Bamba i-dumbbell esandleni ngasinye, izintende zibheke ngaphakathi nezingalo ezinhlangothini zakho.
- Gcina izindololwane zakho ziseduze nezinhlangothi zakho, gobisa izandla zakho zibe ukuphakama kwehlombe.
- Yehlisa kancane izisindo ngokulawula.
Sebenzisa isethi yeconsi elilodwa ngeqembu ngalinye lemisipha bese ulenza ekupheleni kokujima kwakho ukuze ugweme ukukhathala ngokweqile kwaphakathi nokujima kanye nokuma okungekuhle.