Superset - indlela ephumelelayo ukwakha izihlunu

Abanxibe impahla ngumdlalo ejoliswe ukwanda kobunzima kwezihlunu. Ukuphumeza oku, kukho iindlela ezininzi ezahlukeneyo - dvusetami ukuzilolonga trisetami, uqeqesho classical, supersets, njalo-njalo. Ngokwahlukeneyo, kufuneka kuqatshelwe uqeqesho supersets, ekubeni impumelelo yabo kaHomer. Ngoko ke, uqeqesho efanayo ochazwe ngendlela eyakhayo encwadini "Supertrenening" Mike Mentzer.

Yintoni superset of abanxibe impahla?

Ngokwembono ukwandisa uqeqesho izihlunu usebenzisa supersets zibonwa kakhulu ngempumelelo. umdlali ngamnye uya kungekudala aqale ukusebenzisa le ndlela uqeqesho lwabo, kuba ngokuhamba kwexesha izihlunu ukuqhelana umthwalo njengesiqhelo kwaye kufuneka benze uhlengahlengiso. Kwiimeko ezinjalo superset - ukuba umzi omkhulu. Ngokusebenzisa le ndlela siqeqeshe izihlunu ukufumana ndixinezelekile nokuqhubeka avuke.

Superset - ngozalisekiso engqinelanayo ukuzilolonga amabini kunye nakuphumla.

Yintoni supersets?

Supersets zingenziwa kwiiyantlukwano ezimbini:

• kwi qela umsipha elifanayo;
• kwi imisipha yokuqala.

Ukuba uqeqesho yakho wabelwa ukuba asebenze amaqela izihlunu efanayo, ukuba supersets kwezi zilandelayo: umzekelo, kusetyenziswe lokuqala ukuhlamba esinzulu, lo msebenzi lesibini ezotyhalo ofileyo. Zombini ezijoliswe zone gluteal ukukhula kunye imisipha. umthambo Ukwenza kwi superset lwenziwa phantse ngaphandle ukuphumla, nto inika umthwalo omkhulu ifayibha kunye kunciphisa ixesha zoqeqesho.

Supersets kwi kwizihlunu ochasene yenziwa kwimo enye, kodwa imisipha esahlukileyo. Xa umqeqesha ukuba imilenze, lo msebenzi kuqala, umzekelo, kukho ulwandiso umlenze lo mshini phezu quadriceps, wesibini - ukugobeka phezu hamstrings. abaqeqeshwe Ngoko enye izihlunu ndlela lize. Oku kubandakanye uqeqesho umva-esifubeni, esineendidi, zomfana.

Yintoni supersets?

Njengoko kuchaziwe ngaphambili, superset - yindlela elikhulu liphuma kokoma yokukhula kwezihlunu. Njengaye nawuphi na umbutho umzimba wethu, izihlunu bayaziqhela ubomi obuqhelekileyo. Uqeqesho umbuso efanayo uya kungekudala kupheza enokuchaphazela ukukhula leyo ezingavumelekanga kuba mzuzu mdlali.

Ukudala uxinezeleko yokukhula imisipha, kuyimfuneko ukutshintsha umgaqo zoqeqesho. Oku kungenziwa ngeendlela ezahlukeneyo: ukwandisa ubunzima esebenzayo, ukutshintsha imisebenzi, ukunyusa inani iindlela, okanye bangabheneli supersets.

Kulo mdlalo ngathi abanxibe impahla, supersets - ukuqeqeshwa kwemisipha uphumezo ezilandelanayo beemvavanyo - athandwa kakhulu. bodybuilders Top beli lizwe kunye neembaleki amazwe zingqina ukusebenza kwale ndlela yoqeqesho kumava akhe.

Supersets ukuze umzimba

Uqeqesho abanxibe impahla kwi indlela ezithile zombini ukwakha ubunzima kunye nokutha emzimbeni. Kuba Kwimeko yokuqala esisiso besebenzisa supersets zoqeqesho iqela kwezihlunu nganye, nale kungenzeka isifundo ngokucokisekileyo ngakumbi Imisonto izihlunu kunye microfractures. Oku kuya kukhawulezisa nokukhula izihlunu.

Meaning supersets - ukulayisha uqheliso efanayo izihlunu ukusebenza ngeendlela ezahlukeneyo kuyo.

Supersets elwe

Kuthetha ukuthini superset ukunciphisa umzimba? Eli lithuba elikhulu yome umzimba kwisithuba zehlobo okanye ukhuphiswano, ukuba nibonise womdlali.

Noko ke, abanye uqeqesho akwanelanga ukuba bazuze iziphumo. Ukunciphisa umzimba, ufuna ukutya olufanelekileyo obudibene umthambo usebenzisa supersets. Ukuze wenze umthambo ezimbini ngaxeshanye wachitha amandla kabini kangangoko kuqeqesho lwamandulo, ngokulandelelana, ukuze batshise calories ngaphezulu.

Elwe nangokuqonda ukuthetha malunga supersets kwi izihlunu ochasene, iindlela kufuneka yenziwe phantse omnye emva komnye, yaye inani kophindo ukuba uluhlu amaxesha 15-20.

Kuba lowo supersets efanelekileyo?

Superset - oko kukuthi iqashiso leembaleki abanamava kuba abaqalayo kwezihlunu kwiminyaka yokuqala yokukhula kwaye aphendule kakuhle ukuba icebo weklasiki woqeqesho. Ukongeza, le ndlela ifuna ulwazi oluhle lwenkqubo, uzinzo kunye necebo umthambo.

Ukuba ukuqeqesha njengesiqhelo, awukwazi ukutshintsha inkqubo kangangeenyanga ezimbini, ukuqeqesha ngenyanga superset kakhulu ezinqwenelekayo.

Ngokubanzi, efanelekileyo imbaleki nganye, ngoko musa ukuthetha nantoni na abanxibe impahla ukuze bathi eziqhitsini ukuba iprogram yoqeqesho. ephilayo ngalinye, enye olusebenzayo imo ukuzilolonga mnogopovtornom kwenye,, ekungasondezwa nasonasiphi na isiphumo. Kunjalo enokuthethwa supersets. Ukuzama iindlela ezahlukeneyo zoqeqesho, ndiphulaphule izihlunu zabo ndaza ndaqwalasela yokudla elungile, uya kuqonda ukuba wena ngempumelelo yaye kuyimfuneko ukuba upstage na.