Abamelene kwemisipha

Bebhola kule kwiiholo basoloko mpikiswano malunga apho iqela kufuneka uyisele ndawonye, le abamelene izihlunu okanye esahlukileyo - synergists? Yintoni umdla kukuba, i-network nje uye kwakunye amadabi zasekuhlaleni ngalo mbandela, kwaye ngokuxhomekeke kwinqanaba kulungiselelwa ngamnye disputants ithuba yasiwa kwicala elinye aze kwenye indawo.

Ngoko ke yintoni iqela kwezihlunu nangoku kungcono ukuba swing kunye, abachasi okanye synergists? Kuba abo umlibele ikharityhulam eziphilayo, ileta emfutshane:

loo maqela, okanye enye malunga nenye zibizwa bachasene kwezihlunu, imizekelo amaqela ezinjalo - ukufuna / esineendidi, esifubeni / umva, quadriceps / hamstrings. Kodwa synergists zezo izihlunu ukuba la engenamsebenzi mnye, ezifana esineendidi kunye isifuba (zombini extensor).

Njengaye nawuphi nenye abanomnqweno onokuyenza nje eziliqela iinketho ezahlukeneyo zoqeqesho, iyileyo amaqela kwezihlunu zahlulwa kwi - ngokwahlukileyo. Ungafumana ezi iinketho xa bonke ezihambe Amazing enye. Ukuba umzuzwana ucinge malunga nezizathu utshintsho olunjalo, kucacile, enyanisweni, ulawulo njengentsimbi izihlunu bachasene kufuneka baqeqeshwe kunye okanye ngokwahlukileyo nje ayikho. Kodwa iingcali bayazi kakuhle into yokuba nayiphi na inkqubo kufuneka isekelwe kuphela kumgaqo yokunqanda ixesha efunekayo sokubuyisela kwezihlunu emva umthambo. Le migaqo balala phambili ukulungiselela umjikelo yoqeqesho, kunye nokusasazwa ngakumbi umthwalo kunye yokuwa amaqela kwezihlunu kuxhomeke ekuboniseni kweemeko.

Umzekelo, womdlali i ukulungiselela avareji kunye data elungileyo. Ofundisa kwi umjikelo amandla, apho - ngonaphakade kusebenza kuzo zonke izihlunu imini, ukutshintsha ngamandla kunye ubunzima (Plintovicha system), okanye yahlula umzimba lezabelo (esifubeni / umva, amagxa / imilenze). Kulo mzekelo yesibini, le abamelene izihlunu, Kakade ke, kuya kusebenza kunye. Emva kokuphela amandla uyacima-umjikelo enesiqingatha, apho amaqela kwezihlunu kufuneka yahlulwe ngokwentsuku ezintathu. Apha umbuzo umbuzo, uya kuba yintoni na ishedyuli yoqeqesho, kuba lo gama nisaphumle imini enye phakathi ukusebenzisa, yaye emva kwenyanga komsebenzi olusebenzayo ukuba amalungiselelo supercompensation. Uyakhululeka phakathi kwiiklasi iintsuku ezimbini, kodwa ke umjikelo yonke kuthatha ixesha elininzi.
Ukuba ukhetha ukukhetha yokuqala, abamelene imisipha kufuneka abulawe ngokwahlukileyo, emva / izo-, esifubeni / esineendidi, njalo-njalo. Phantsi olu khetho, ukulayisha izihlunu isaphononongwa veki nganye, nedovosstanavlivaetsya kancinane, nto leyo ithetha ukuba isenzo esilolo khetho kuba yinto eqhelekileyo.

Le ndlela yesibini ukuqeqesha iqela ngalinye kube kanye qho emva kweeveki ezimbini (kunye ikhefu leentsuku ezimbini). Ngeli xesha, njengokuba ezinkulu njengoko izihlunu amabele lulama, kwaye kuphela ezincinane (esineendidi) kwaye ngakumbi. Ngoko kuyimfuneko ukuba uyithathele ingqalelo ezi zinto ukulayisha esineendidi kancinane rhoqo, ngoko nedovosstanavlivalsya kwakunye esifubeni. Kulo msebenzi Kwimo izihlunu bachasene ukungavoti kunye.

Ngokomzekelo, ngosuku lokuqala, siphuhlisa esifubeni kunye izo-, iintsuku ezimbalwa emva kunye esineendidi. Layisha uqeqesho lokuqala ngokuyinxenye esineendidi nesifuba ngokupheleleyo, ngoko zilayishwe zomfana. Kwisifundo wesibini, emva kokusebenza umva, siya zokuphethwa esineendidi. Kule mo de veki ezayo iza ukuqeqesha esifubeni kwaye apho ngaloo mini, esineendidi kunye nesifuba ziya kuba malunga kwi imeko enye.

Eshwankathela zonke ngasentla ingashwankathelwa ngale ephendula umbuzo ekuqaleni kweli nqaku ngendlela - akukho mthetho egqiba ufuna njani ukubeka bachasene imisipha synergists, kodwa ke kukho eminye imithetho, yaye ukuze ayichithe kwakufuneka iqela ngayo yena.

Ndiyathemba ukuba ndakwazi ukucacisa iingongoma eziphambili analiphalaza ezinye ukukhanya ngomba, leyo sele waphule ezininzi iikopi. Ngoku uyazi imithetho oko kuyimfuneko ukwakha Amazing. Kwaye mhlawumbi kwixesha elizayo, xa umntu osondeleyo kuwe uzame kwakhona ukuqala ingxoxo malunga nokuba okanye hayi sokujingajinga kunye izihlunu synergists kunye bachasene kwezihlunu, i uphando encinane kuya kukunceda usabele ingxabano ngendlela efanelekileyo.