Kamedede Nyuie Siwo Wozãna Le Dɔwɔnu Siwo Wotsɔ Ðoa Nu Ŋu Zazã Me: Nusiwo Wowɔna Le Lãmesẽfefewɔƒewo Ƒe Dzesiwo Katã

Èzɔ yi kamedefefewɔƒea. Èkpɔa dɔwɔnu tiatiawɔblɔɖe ƒe fliawo . Ènya be wole dedie eye wowɔa dɔ nyuie. Gake biabia la gakpɔtɔ li be: Nuka tututue mewɔna kpli wo?

Ame geɖe gena ɖe mɔ̃ si nye be woatsa le mɔ̃ ɖeka dzi ayi bubu dzi kple taɖodzinu manɔmee, awɔ ame ʋɛ aɖewo ƒe amedɔdɔwo, eye woalé ŋku ɖe woƒe telefon ŋu. Be nàkpɔ emetsonu ŋutɔŋutɔwo—eɖanye ami ƒe tsɔtsɔ, lãmekawo ƒe tsitsi, alo ŋusẽ o—la, èhiã ɖoɖo.

siwo wotsɔna naa ŋusẽ ame ƒe atsyɔ̃ɖoɖo Mɔ̃ le woƒe ŋutete vovovowo me. Wosɔ nyuie na gɔmedzelawo ƒe nutome fafɛwo, gake woawoe nye aʋawɔnu ɣaɣla na ŋutilãtutula deŋgɔwo hã be woawɔ drop set siwo me ŋusẽ le ŋutɔ.

Le mɔfiame sia me la, míena ɖoɖowɔɖi etɔ̃ siwo woɖo ɖe ɖoɖo nu siwo wowɔ ɖe wò nuteƒekpɔkpɔ ƒe seƒe nu, si kpena ɖe ŋuwò nèkpɔa viɖe geɖe tso wò ɣeyiɣi si nètsɔ nɔa kamedefefewɔƒea me.

1. Gɔmedzela ƒe ɖoɖowɔɖi: Gɔmeɖoanyia tutuɖo .

Taɖodzinu: Srɔ̃ ʋuʋu ƒe ɖoɖowo eye nàtu ŋutilã bliboa ƒe dzidodo ɖo. Edziedzi: Zi 2-3 le kwasiɖa me (kple ɖiɖiɖeme ŋkeke ɖeka ya teti le wo dome).

Ne ènye ame yeye le kamedefefewɔƒea la, ke dɔwɔnu siwo nètiae nye xɔ̃wò vevitɔ. Enaa wò ŋutilã nɔa te, si wɔnɛ be nète ŋu léa fɔ ɖe 'push' kple 'pull' ŋu ko evɔ mètsia dzi ɖe dadasɔ le barbell kpekpe aɖe me ŋu o.

'full-body circuit' la.

Wɔ kamedede ɖesiaɖe ƒe hatsotso 1, emegbe nàʋu ayi esi kplɔe ɖo dzi kple gbɔɖeme suetɔ kekeake (sɛkɛnd 30-60). Gbugbɔ nutome bliboa katã zi 2-3.

1. Afɔdzideƒe: 12-15 reps (taɖodzinuwo: quads, glutes)

2. Akɔta ƒe agbalẽtamɔ̃: 12-15 reps (taɖodzinuwo: akɔta, triceps)

3. Lat Pulldown: 12-15 reps (taɖodzinuwo: megbe, biceps)

4. Abɔta ƒe agbalẽtamɔ̃ si le yame: 12-15 reps (taɖodzinuwo: abɔta)

5. Abdominal crunch mɔ̃: 15-20 reps (taɖodzinuwo: core)

Pro Aɖaŋuɖoɖo: Lé fɔ ɖe tempo blewu aɖe ŋu. Xlẽ '1-2' le mɔ dzi, eye '1-2-3' le mɔ dzi yi anyime. Dziɖuɖu le vevie wu kpekpeme.

2. Titina ƒe ɖoɖowɔɖi: 'push-pull' mama .

Taɖodzinu: Hypertrophy (lãmekawo ƒe tsitsi) kple ŋusẽ si dzi ɖe edzi. Zi geɖe: zi 4 le kwasiɖa me (le kpɔɖeŋu me, mon/tue/thu/fri).

Le afɔɖeɖe sia me la, èle klalo be yeama wò ŋutilã ƒe akpa aɖewo be gbeɖiɖia nadzi ɖe edzi. Míazã supersets —awɔ kamedede eve megbe-ɖe-megbee kple gbɔɖeme aɖeke o. Esia nana wò dzi ƒe tsotso dzina ɖe edzi eye wòna ɖeɖiteameŋu si le lãmekawo me la dzina ɖe edzi.

Kamedede A: Ametia ƒe akpa si le etame ƒe susu .

• Superset 1:

  • Akɔta Press: 3 sets of 10 reps .

  • Liked Row: 3 Sets of 10 reps .

• Superset 2:

  • Abɔta Press: 3 Sets of 12 reps .

  • Lat Pulldown: 3 Sets of 12 reps .

• Nuwuwu:

  • tricep press down: 3 Sets of 15 reps .

Kamedede B: Ametia ƒe akpa si le anyime ƒe susu .

• Superset 1:

  • Afɔdzideƒe: 3 Sets of 10 reps .

  • Afɔ curl (hamstrings): 3 sets of 12 reps .

• Superset 2:

  • Afɔdzideƒe ƒe kekeɖenudɔwɔwɔ (quads): 3 sets of 12 reps .

  • nyitsu ƒe dziyiyi: 3 sets of 15 reps .

• Nuwuwu:

  • Rotary torso: 3 sets of 15 reps per side .

3. Nusiwo wowɔna le ɖoɖo deŋgɔ nu: drop sets siwo me ŋusẽ le ŋutɔ .

Taɖodzinu: gbadzaƒe gbadzawo kple lãmekawo ƒe ɖeɖiteameŋu si sɔ gbɔ wu. Edziedzi: Zi 4-5 le kwasiɖa me.

Afi siae dɔwɔnu nyuitɔ kekeake siwo wozãna le tiatiawɔblɔɖe me klẽna ŋutɔŋutɔ le. Esi nètrɔa kpekpeme kple pin ta la, àte ŋu awɔ 'Drop Sets' enumake—nusi sesẽ ŋutɔ be woawɔ kple dumbbells.

'mɔ̃ɖaŋununya ƒe kpododonu' ƒe aɖaŋu .

Tia kpekpeme si nàte ŋu akɔ ɖe dzi hena 8 reps. Wɔ 8 reps. Mitsɔ pin la yi dzi enumake 1-2 plates (lighter) eye miawɔ reps geɖe alesi miate ŋui. Gatsɔ kpekpeme la ƒu gbe ake eye nàgbugbɔe awɔ vaseɖe esime kpododonua nado kpo nu.

Kpɔɖeŋu afɔ nuwunu:

• Afɔdzidemɔ̃:

  • 150 lbs x 8

  • Gbɔɖeme aɖeke meli o -> 110 lbs x ƒe kpododonu .

  • Gbɔɖeme aɖeke meli o -> 70 lbs x ƒe kpododonu .

  • Gbɔ ɖe eme miniti 2. Gbugbɔ gblɔe zi 3 sɔŋ.

Nusita esia wɔa dɔ: Mɔnu sia xɔa lãmeka ɖesiaɖe ƒe ka ɖesiaɖe, tso ʋuʋu kabakaba dzi va ɖo eƒe ʋuʋu blewu dzi, si wɔnɛ be wòtsina ŋutɔ.

4. Wò ŋgɔyiyi dzi kpɔkpɔ .

Màte ŋu ana nusi mèdzidzena o la nanyo ɖe edzi.

• Ŋlɔ wò xexlẽdzesiwo ɖe eme: Dzra agbalẽ bɔbɔe aɖe ɖo alo nàzã dɔwɔnu aɖe. Ŋlɔ kpekpeme kple reps la ɖe ɣeyiɣi ɖesiaɖe me.

• Ŋgɔyiyi ƒe agba si sɔ gbɔ wu: Be nàsẽ ŋu la, ele be nàdzi kuxia ɖe edzi le ɣeyiɣi aɖe megbe. Ne èwɔ 100 lbs na 10 reps le kwasiɖa si va yi me la, te 100 lbs hena 11 reps alo 105 lbs na 10 reps le kwasiɖa sia me.

• Se wò ŋutilã: Ne ƒunukpeƒe aɖe le veve sem (vevesese sesẽ) la, tɔ. Kpɔ wò zikpui ƒe asitɔtrɔ ɖa. abe alesi míeƒo nu tso eŋu le míaƒe . Selectorized Maintenance & Safety Guide , ɖoɖo nyuie kple mɔ̃a ƒe pivot point le vevie ŋutɔ.

Nyanuwuwuw

Eɖanye be ɖeko nèle wò kamedede mɔzɔzɔa gɔme dzem alo nèle didim be yeakpa lãmeka ƒe gɔmesese tsitotsito o, dɔwɔnu tiatiawɔblɔɖewo naa dɔwɔnu siwo nèhiã.

• Gɔmedzelawo: Zã wo hena dedienɔnɔ kple nusɔsrɔ̃ ƒe nɔnɔme.

• Intermediates: Zã wo na volume kple supersets.

• Deŋgɔ: Zã wo na intensity techniques abe drop sets ene.

Nu vevitɔe nye be woawɔ nu ɖekae. Tia ɖoɖo si le etame si sɔ kple wò dzidzenu, lé ɖe eŋu kwasiɖa 4-6, eye nàkpɔ wò ŋusẽ le dzi yim.

Edzra wò kamedefefewɔƒe ɖo be nàkpɔ dzidzedze be nàwɔ kamedede siawo nyuie, èhiã mɔ̃ siwo naa tsitretsitsi nyuie kple ergonomic design. Dzro míaƒe asitsatsa-grade ƒe fli bliboa me . Selectorized strength machines be woatsɔ ado wò hehexɔxɔ ƒe teƒea ɖe ŋgɔ.

Nya siwo wobiaa ame enuenu (FAQ) .

Q: Ɣeyiɣi didi kae wòle be magbɔ ɖe eme le mɔ̃wo dome?

A: Le kamedede bliboa gome la, sɛkɛnd 60-90 nye dzidzenu. Ne èdi be yeaxɔ nutome sue ƒe hehexɔxɔ si me ŋusẽ le ŋutɔ la, gbɔ ɖe eme le sɛkɛnd 45 te be wò dzi ƒe tsotso nanɔ kɔkɔm ɖe edzi.

Q: Ðe mate ŋu atsɔ mɔ̃wo aƒo ƒu kple Cardio?

A: Kakaɖedzitɔe. Mɔnu xɔŋkɔ aɖee nye 'Circuit Training,' afisi nèwɔa miniti 5 le treadmill dzi kple 3 sets le selectorized machine dzi. Esia fiãa nuɖuɖumeŋusẽ esime wòle lãmekawo tum ɖo.

Q: Ðe mehiã na spotter na kpekpe sesẽ siawo?

A: Ao, emae nye viɖe vevitɔ si le dɔwɔnu siwo wotia ŋu. Àte ŋu ana hehee be wòado kpo nu bliboe dedie elabena kpekpeme ƒe ƒuƒoƒoa le mɔ̃a me.

Q: Aleke mawɔ anya ɣeyiɣi si me maʋu ayi kamedede ƒe ɖoɖo si kplɔe ɖo dzi?

A: Ne ète ŋu wu wò kamedede si nèwɔna fifia nu evɔ mèse le ɖokuiwò me be yetsɔ nya ɖe ye ŋu o, alo ne wò ŋgɔyiyia tsi anyi (plateaud) wu kwasiɖa 2 la, ɣeyiɣia de be nàdzi eƒe sesẽme alo atrɔ ɖe mama si de ŋgɔ wu ŋu.