Ukuhluma - yintoni na? Inkqubo yo qeqesho

Ukwakhiwa komzimba kuwumsebenzi onzima. Kudinga ukuqhubeka ukukhangela iindlela ezintsha ezenzekayo ukunqoba ubunzima bemvelo yomzimba womntu. Oku kufaka ukupompa. Yintoni le, yintoni ebaluleke kakhulu kwixesha lezemidlalo, siza kukujongana namhlanje. Olu buchule lufumene isicelo esiphezulu kwintendelezo yabadlali abaphumelelayo, kunye nabaqalayo.

Ulwazi jikelele

Isabelo seengonyama zamanqaku anamhlanje, esetyenziswayo sokwakha umzimba, safika kuthi sivela kwisiNgesi. Ayikho into eyenziwa yipompo. Ngokwenene eli gama liguqulelwe ngokuthi "ukupompa".

Ngokubanzi, ngoko kunjalo. Emva koko, inkqubo eya kuthi ichazwe ngezantsi, inokunyusa kakhulu inani lemali engena kwisistim. Ngenxa yoko, iqela le-muscle, eliye laba yinto yokufunda, landa ngokukhulula phambi kwamehlo ethu. Kodwa oku akuthethi ukuba izihlunu zihlala njalo ngonaphakade. Ukuba oko kwakunjalo, ke yonke indawo yayingaphezu kweDuane Johnson. Umphumo "wokupompa" awuhlali ngaphezu kwemizuzu engama-20. Emva koko izihlunu zibuyela kwakhona kubukhulu bawo obuqhelekileyo. Eli xesha lixhomekeka kwiimpawu zomzimba ngamnye. Kodwa, njengoko usenokuba uqikelele, ukwanda kwexesha elifutshane kumqulu we-muscle kuyisiphakamiso se-iceberg kuphela. Kwaye isizathu esona sikhulu sokusebenzisa indlela enjengokupompa kunzulu. Oku kuya kuxoxwa ngezantsi.

Uqeqesho lokuhlamba: iisiseko

Ukufezekisa umphumo ongentla, nangona kubonakala kunzima, nabani na onako. Ukuhlamba emzimbeni kukuphindaphinda omnye okanye omnye umziselo usebenzisa ubunzima obuncinane. Ngokomzekelo, esikhundleni se-5 ukuphindaphinda nge-bar kilogram ye-kilogram, ukuphindaphinda kwama-20 kunye ne-bar kilogram ye-kilogram kwenziwa. Yilokho okuqhutyelwa khona ukupompa. Ukubaluleka okubalulekileyo kukuba ukuphindaphinda rhoqo kufuneka kwenziwe njengendlela eyiyo kunye ne-amplitude epheleleyo. Yingakho kule ndlela yezemidlalo i-barbell ivame ukutshatyalaliswa kunye nezidumbulu.

Ukusuka kwindlela yokuqala unokuziva usebenza ngolu hlobo loqeqesho. Ekuqaleni kwesisipha sinokubuhlungu. Kodwa kungekudala kuya kudlula. Xa iintambo ze-muscle zilungelelaniswa neerimenimitsha entsha, indlela nganye entsha iya kubangela ukuphazamiseka kwengqondo, okubangelwa ukwanda kwe-endorphin. Ngaloo ndlela, umgangatho woqeqesho ukhula ngokukhawuleza.

Yintoni efanelekileyo ukupompa?

Yintoni ukupompa, esiyifumeneyo. Ngoku masibone ukuba zeziphi iingenelo zayo. Ngokukodwa, kukho iziphumo ezimbini ezibalulekileyo:

1. Ebonakalayo. Phakathi koogqirha kukhona into enjengokuthi "ukupompoza". Isetyenziswe ngokukhawuleza ngaphambi kokusebenza ukubonakala kwandisa inani lemisipha.
2. Uphuhliso. Injongo ephambili yokupompa kwakha umzimba kukukhuthaza ukukhula komzimba. Ngaphambi kokuba siqonde indlela oku kwenzeka ngayo, makhe senze i-digression emfutshane kwi-anatomy yefiber muscle.

Ngoko, zintlobo ezimbini: zihamba ngokukhawuleza kwaye zikhawuleza. Ookuqala akakwazi ukuhlangabezana ngokufanelekileyo nesisindo esinzima. Nangona kunjalo, bayakwazi ukumelana nemithwalo emide. Yilolu hlobo lwefayibha elijongene nokunyakaza kwethu kwansuku zonke kunye nokugcinwa kwesithuba esifanelekileyo. Ngokukhawuleza kulungiselelwe indlela eyahlukileyo - bayakwazi ukumelana nemithwalo enzima, kodwa bayakhawuleza bakhathele. Kukho kubo kubalwa ekuqeqesheni amandla. Ukulungisa ukupompa imithwalo yezinto ezicothayo. Ngenxa yoko, i-muscle stamina iyanda. Oku kunemiphumo emihle ekusebenzeni kwezemidlalo kunye nemeko yomzimba ngokupheleleyo.

Umlinganiselo wokuhamba

Ukuvakalelwa kwiimisipha zakho ukuba kukuphi ukupompa, akufuneki nje ukuba uthathe izisindo ezincinane zokusebenza. Kwakhona kubalulekile ukuchonga ukufaneleka kweendlela zendlela. Eli pharamitha lihlukile kwimizimba nganye. Akunzima ukucacisa ubungakanani obufanelekileyo. Kufuneka kuphela ukuqhuba iiseshoni ezininzi, uzama ngokukhawuleza kwindlela nganye entsha. Uze uphonononge ngokuthe ngqo umphumo. Ijubane elinzulu lilungile kuba liyakuvumela ukuxhuma zombini izinto ezinokukhawuleza kunye nokukhawuleza, kunye namaqela amancinci angacacwanga ngokukhawuleza. Kule meko, ubunzima beprojekti yakho kufuneka bube ngu-50% ngaphantsi kweyona nto inokwenzeka. Inani eliphindaphindiweyo lokuphindaphinda kulo mzekelo malunga ne-20.

Ithempyutheni elincinci libuye linelungelo layo. Ukuba izinga lokuphindaphinda eliphezulu libandakanya imisipha emininzi, i-low it ikuvumela ukuba uqokelele umthwalo kwiqela elisijolise kumzimba. Olu khetho lungcono kulabo abanomgomo wokunyusa umthamo wemisipha. Kule meko, ubunzima bokusebenza sele sele bufikelela kuma-70% obuninzi obuvumelekile. Kwaye inani lokuphindaphinda liyancitshiswa kwenye indawo ukuya kwi-10.

Indlela yokupompa ukuphucula iziphumo?

Kwabo baqalise ukwakha umzimba okanye bafuna iindlela zokwenza uqeqesho oluhlukeneyo, indlela kufuneka ithathelwe ingqalelo. Makhe sibonise imithetho eyisiseko yesicelo sayo ngokusebenza:

• Ukuhlamba akusilo indawo yokuqeqesha amandla. Ukuze ulungele ukubeka ubunzima besisundu, kubalulekile ukuba usebenze kunye nezisindo ezinkulu, ngelixa le ndlela isebenza nje kuphela.
• Akudingeki ukuba uphuhliswe ngokunciphisa umzimba. Umzekelo, ukuba ucinezela iikhilogram eziyi-100 ukusuka kwisifuba, ungalindelanga umphumo ukusuka kwintamo yentamo engenanto. Ikhetho elifanelekileyo - isiqingatha somthwalo.
• Isisindo kufuneka sibe yinto enokuyenza ngokuphindaphindiweyo kwama-10-20.
• Ukwenza indlela kufuneka ibe njengendlela enokubaluleka ngayo, uzame ukuvumela ukuyeka.
• Ngokuphathelele "ukukopela" (ukunyakaza okunyanzelekileyo kumda wamandla) kulo mzekelo, kufuneka uyilibale. Yonke into kufuneka ilawulwe.
• Musa ukuhlala ixesha elide phakathi kweendlela.

Uqeqesho lokuhlamba: inkqubo

Kunokwenzeka ukuba usebenzise le nkqubo ngaphandle kweengqobhoko. Ngaphezu koko, ngamnye wethu ubuncinane wenziwa ngokupompa. Ziyiphi i-push-ups ukusuka phantsi, wonke umntu uyazi. Ngoko, oku kusebenza ngokuqhelekileyo kwaye ngumzekelo obulula kakhulu wempembelelo esiyixubushayo namhlanje. Kunikelwe ukuba, ukuba umqhubi wenza okungenani iimpendulo ezi-20 ngeendlela enye ngokukhawuleza. Abantu abaninzi baseburhulumenteni basebenzisa le divayisi elula ngaphambi kokuya kwinqanaba ukuze babonakale banesibindi kwaye badibene. Ewe, kwindawo engumsebenzi, ukupompa isicelo esifumanekayo kwizinto ezibizwa ngokuba yi-drop-sets.

I-drop-sets

Ingundoqo yale ndlela yindlela yokuphunyezwa kweendlela eziliqela ngokulandelelana ngendlela yokupompa. Ngethuba elifanayo kunikwa ngokunciphisa ubunzima kwindlela entsha entsha. Siza kuhlalutya lobu buchule usebenzisa umzekelo wokulandelelana kwee-bumbps. Okokuqala, indlela ephindaphindiwe ngokuphindaphindiweyo ezintandathu, yenziwe ngesisindo esikhulu esikhulu: ingalo enye, enye enye. Emva koko, ubunzima beendumbulu ziyancitshiswa ngama-25%. Kwaye kwenziwa enye indlela, kodwa sele iqukethe ukuphindaphinda oku-8. Kwaye ke amaninzi amaxesha, ukunciphisa ubunzima kunye nokongeza intsimbi emibini. Awudingi ukuthatha ikhefu phakathi kweendlela. Emva koko, esinye isandla sele sinexesha lokuphumla. Kodwa ukululalisa iimisipha ekupheleni kwesethi kuya kuba luncedo kakhulu.

I-back drop set and version edibeneyo

Kwimeko yokuqala, yonke into yenziwe kwakhona, kuphela kwi-oda elandelelanayo. Siqala ngomthwalo omncinci, onokuphakanyiswa kaninzi. Konyuka ukwandisa. Xa izihlunu zingenakukwazi ukuphindaphinda ngaphezulu kwe-6, lixesha lokugqiba umsebenzi. Ngokubhekiselele kwi-super-set set, le yindlela yokuqalisa ngokuphumelelayo ukupompoza ekuqeqesheni. Ingundoqo yendlela leyo kukuba kwindlela nganye entsha, ukutshintshwa kwemisebenzi kukutshintsha. Kule meko izihlunu zichasene, umzekelo, ukugqithisa kunye ne-flexor of the arms. Imizekelo yee-super-sets ezidibeneyo zidibeneyo:

• Ukunyuka kwamanzi ukusuka phansi nasemadolweni.
• Uyilo lwebloko eliphezulu kunye nokudonsa kwi-barbar.
• I-Dumbbell kunye ne-bench press.
• Ukulandelelana kwi-simulator phambi kunye nokuxoka.
• Ukuqhutyelwa kwimivalo kunye nasemacaleni, kunye nezinye izinto ezininzi.

Ukupompa ngokuchanekileyo kunye neetekisi eziphezulu ezidibeneyo kuthetha ukunyuka ukusuka kwelinye indlela ukuya kwelinye kunye nentlawulo encinane kuphela. Oku kunokwenzeka ngenxa yokuba amaqela asebenzayo asemisipha ayenye. Ekupheleni koqeqesho, kufuneka uhlale ukhulula imisipha yakho. Ngaphandle koko, emva kweeveki ezimbalwa zokuqeqeshwa, ziya kulahleka ukuqina kwaye zomelele. Ukuphumula kuyancedwa ngokusilalisa, ukulula (akuthinteli) okanye nje ixesha lokungcebeleka.

Ukuphinda usebenze

Le ndlela yokusebenzisa ukupompa iyafaneleka kubaqalayo. Isitshixo salo sisilula kakhulu - ukwenza umsebenzi oqhelekileyo, kodwa ngezinga eliphezulu. Naphezu kokulula kwayo, le ndlela ifanelekileyo kwaye isebenze. Emva kwakho konke, kukuvumela ukuba uqokelele amandla kwiisisipha zomzimba. Ubunzima bee-shells kukhethwe ngendlela yokuba umdlali angenza ukuphindaphinda kwama-15-20. Ukuphumla phakathi kweesethi malunga nemizuzwana engama-30.

Ngoku ayikho indlela yokusebenzisa ukupompoza, kodwa malunga nendlela yokudibanisa nokuqeqeshwa kwamandla. Le ndlela ifunyenwe ngokubanzi phakathi kwabadlali. Isitshixo salo silula: iveki yokuqeqeshwa kwamandla ihamba kunye neveki yokupasa. Kule meko, izihlunu azilayithwanga kwaye zinexesha lokuphumla, okubaluleke kakhulu ekukhuleni kwabo.

Isiphelo

Namhlanje siye sacacisa intsingiselo yento enjengokupompoza, yiyiphi i-drop set set. Kwaye ingaba kunokwenzeka ukudibanisa le mibono emibini yangaphandle kwimfundo yabo. Ukufezekisa iziphumo ezilungileyo kwakha umzimba, kufuneka ufumane olunye uqeqesho lwamandla kunye nokupompa. Umsebenzi ogqwesileyo okanye ozithandayo awufanelekanga ukugxininisa apha. Emva kwakho konke, ekwakheni umzimba, indlela edibeneyo kunye nengqiqo yokuziphatha kwengqondo kubalulekile. Kule meko, zonke iintlobo zezicubu ze-muscle ziya kukhula . Kwaye umphumo uya kuba luhle kakhulu.