Kancane kancane mayelana nokwakha umzimba. Yehlisa isethi

Sekuyisikhathi eside yentuthuko, ukwakha umzimba kwakuthola amasu amaningi ahlukene, kodwa okuhle kunawo wonke kubhekwa njengendlela yokubeka phansi. Iyini isethi yokudonsa? Kulesi sihloko, sizoxoxa ngalolu daba ngokuningiliziwe. Amanye ama-exercises nama-schemes ayophinde anikezwe, amathiphu okuqala azonikwa.

Ulwazi jikelele

Kungani baqala ukusebenzisa le nqubo ekwakheni umzimba? Le ndlela yavela nini? I-drop-set, empeleni, iyindlela yokwenza umsebenzi uyenze ngaphambi kokukhathala okugcwele noma okuncane, emva kwalokho ushiya isisindo esincane futhi uqhubeke nokusebenzisa izindlela ngesisindo esincane. Nguye ovuselela ukukhula kwemisipha ngendlela ehlukile. Le ndlela yatholwa kuqala ngumlobi wezindaba kanye nomhleli wencwadi ethi "Amasiko omzimba" uHenry Atkinson ekude kakhulu no-1947. Ngemva kwalokho lokho kwakwamukela ukubizwa ngokuhlukile. Isibonelo, "isethi yokunciphisa", "isethi yokudonsa kathathu" nesethi "isethi yokuhlunga".

Izinhloso

Ngenxa yokuthi umgomo womzimba wukuthi "uzihle" yena kuphela, kodwa hhayi ukuthuthukisa ukusebenza kahle nokukhiqiza, ubizwa ngokuthi umdlali oyingqayizivele. Yingakho izici zomzimba zithandwa kakhulu. Siyabonga, imisipha ikhula ngokushesha. Abadlali bebhola, abaprinta nabanye abagijimi abasebenzisi neze isethi sokudonsa. Lokhu kungenxa yokuthi le nqubo ayinamandla, amandla kanye nesivinini. Kodwa uma umgomo wakho kuyisethi yokuhlunga okuhlanzekile, khona-ke isethi yokudonsa iyokuvumelanisa ngokuphelele!

Le nqubo isebenza kanjani?

Ngakho-ke, ake sithi uwenza "i-bicep ukuphakamisa" ngobuningi bamakhilogramu angu-40 ngentonga. Uwuphindaphindile izikhathi ezingu-10, kodwa isikhathi sokugcina sasinzima kakhulu. Okulandelayo kwakunzima kakhulu, ngisho nokusetshenziswa kokukopela. Futhi umkhawulo wakho wawuyi-12. Futhi kungakhathaliseki ukuthi uzama kanzima kangakanani, awukwenzi ukuphindaphinda kwe-13. Usufike endaweni yokulahla kwakho, kepha uma ususa ingxenye yesine yesisindo, ungaqhubeka. Uma ungeke ukwazi ukwenza okuphindaphindiwe kuka-12 isisindo esivamile, ungacabangi ukuthi lokhu kuhluleka ngokuphelele. Lokhu kubizwa ngokuthi "ukwehluleka okuhle", futhi umzimba wakho ulungele ukuqhubeka usebenza, kodwa ngesisindo esincane. Konke ngoba indlela evamile, eyenziwa ngaphambi kokukhathala, ayisebenzisi yonke imicu ye-muscle. Yilabo kuphela okudingekayo ngesisindo esifisa, inombolo ethile yezikhathi zokusebenza. Uma unciphisa inani lama kilogram bese uqhubeka nokuzivocavoca, usebenzisa enye, izintambo ezengeziwe zomzimba. Ukwehliswa kwetheksi kukhuthaza ukusetshenziselwa "izinkani" ezinomfutho, kubangele ukukhula, okungeke kutholakale ngenxa yokuzivocavoca okujwayelekile kweziphindaphinda ezingu-6-12.

Ukuzivocavoca nokusebenzisa induku

U-Arnold Schwarzenegger ngokwakhe wasebenzisa i-drop-set kwi-biceps. Kodwa le nqubo ingasetshenziswa kunoma yimuphi omunye umzimba, lapho ibha izosetshenziswa khona. Isibonelo, ungasebenzisa ama-drop sets kumahlombe. Isimo kuphela sale ndlela ukuthi kuzodingeka ususe ama-disc ngemuva kokufinyelela iphuzu elibucayi. Cabanga ukuthi wena, uma wenza ibhentshi ngokucindezela ngamakhilogremu angu-50, ufinyelela iphuzu lokuhluleka kakade izikhathi ezingu-10. Ukwehlisa isisindo ngo-20% futhi uthola u-5 kg ohlangothini ngalunye, waqhubeka uqeqesha kuze kube yilapho ukuhluleka okulandelayo. Ngemuva kwalokho, nciphisa ama-kilogram ngo-20% (khumbula ukuthi isisindo osinciphisa kufanele sibe esifanayo) futhi uqhubekele ekuhlulekeni kokugcina. Ngakho uzothola isisindo se-kilogram engama-30. Okubalulekile ukuthi ngaphambi kokwenza izivivinyo, kudingeka ukhethe amadiski uma uzosebenzisa isethi yokudonsa. Ungathathi ama-kilogram ayi-15, kungcono ukuthatha amakhilomitha amathathu kuya kwangu-5, ukuze unciphise isikhathi esithile.

Indlela yokunciphisa isisindo ngesigamu, noma 6-20

Lokhu kubeka phansi ku-mass kuzokuvumela ukuba wenze okuphindaphindiwe kokubili okuhlukene. Bayoba nomthelela emisipha yabo ngendlela yabo. Lokhu kuzothuthukisa ukuthuthukiswa kwesisindo semisipha, kanye nokushaya okumangalisayo. Ukuze uqale, kuzodingeka ukhethe isisindo ongenakho ukuphindaphinda kuka-6 okuphindaphindiwe. Uma usenzile, kufanele unciphise inani lamakhilogremu kabili futhi wenze izikhathi ezingu-20. Lokhu kusetha kwehlukana kuhluke kwabanye ukuthi lapha ukunciphisa kwenzeka kanye kuphela. Futhi kwezinye izimo - indlela kabili ngayinye. Kulesi simo, isisindo esilu-3 sisetshenziswa.

Izindlela eziqinisiwe

Uma isethi yokudonsa kuyindlela enhle kunazo zonke ekwakheni umzimba, khona-ke umbuzo uvela mayelana nalokho okulandelayo. Okulandelayo, kukhona ukuqeqeshwa okujulile. Endaweni yesibili kukhona ama-super sets. Futhi akukho lutho olungcono kunokuhlanganisa izindlela ezimbili eziphumelelayo. Ekugcineni, sithola inqubo ye-drop-superset. Ngingayenza kanjani imishanguzo? Isibonelo, thatha ukuphakama okuhlangothini kwezingqungquthela bese ucindezela ama-dumbbells endaweni ehlezi. Iqala ngokuphindaphindiwe kuka-8-12. Kulesi simo, udinga ukusebenzisa isisindo esiphezulu. Kamuva, kufanele uhambe ngokushesha ukuya ema-dumbbells. Isisindo sabo kufanele sibe ngaphansi kwesisetshenziswa ngokuvamile. Phakathi kokuzivocavoca akudingeki ukuphumula. Lapho wenza umsebenzi oyinhloko - ukuze unciphise isisindo ngesikhathi sokusebenza. Le nqubo ibukhali kakhulu, ngakho uma uyenza, qaphela. Kufanele uhlole ngokucophelela amandla akho namakhono omzimba.

Isiphetho

Kufanele kuthiwe ukuthi amasu anjalo athandwa kakhulu ngabakhi bomzimba. Basivumela ukuba sifinyelele imigomo yethu esikhathini esifushane. Isibonelo, ukuqeqesha okujwayelekile kuqukethe izikhathi ezingu-9-12 eziphindaphindiwe ngeqembu le-muscle, kodwa usebenzisa isethi yokudonsa, umdlali udlala kuphela 6. Kodwa lokhu akusho ukuthi uyenza uhlelo lwakhe futhi lubuhlungu kakhulu. Uma ungakwazi ukucupha zonke imisipha ngenani elincane lokuphindaphinda, kodwa ukwenza okungalungile okuncane, lokhu kuhle kakhulu. Ngokuqinisekile konke ukuvivinya umzimba kunika ukukhathala. Kodwa imisipha ekhulelwe, isaluthola umthwalo ophezulu, ngoba isisindo esincane silingana nesikhathi esedlule, okungaphezu kwalokho, futhi usikhulisile, ube usanda futhi ugcwele amandla.