Workouts effective nga okozesa ebyuma ebisunsuddwa: Enkola za fitness zonna .

Otambudde mu jjiimu. Olaba ennyiriri z'ebikozesebwa ebisunsuddwa . Omanyi nti tezirina bulabe era zikola bulungi. Naye ekibuuzo kisigala nti: mu butuufu mbakola ntya?

Abantu bangi bagwa mu mutego gw’okutaayaaya nga tebalina kigendererwa okuva mu kyuma ekimu okudda ku kirala, nga bakola reps ntono, era nga bakebera essimu yaabwe. Okufuna ebivaamu ebya nnamaddala —ka kibeere nti amasavu gakendeera, okukula kw’ebinywa, oba amaanyi —weetaaga enteekateeka.

Obulungi bw’ebyuma ebitendeka amaanyi buli mu kukola ebintu bingi. Zituukira ddala ku circuit za gentle beginner, naye era ze kyama eky’okulwanyisa eri abazimbi b’omubiri ab’omulembe nga bakola high-intensity drop sets.

Mu ndagiriro eno, tuwaayo enkola ssatu ezitegekeddwa ezituukagana n’omutindo gw’obumanyirivu bwo, okukuyamba okufunamu ennyo ebiseera byo mu jjiimu.

1. Enkola y’abatandisi: Okuzimba omusingi .

Ekigendererwa: Yiga enkola z’entambula era ozimbe okugumira omubiri gwonna. Emirundi: Emirundi 2-3 buli wiiki (nga waakiri olunaku lumu lwokka wakati).

Bw’oba ​​mupya mu jjiimu, ebyuma ebisunsuddwamu ye mukwano gwo asinga. Kitebenkeza omubiri gwo, ne kikusobozesa okussa essira lyokka ku 'push' ne 'pull' nga tolina kweraliikirira kugeraageranya barbell nzito.

'ekiyungo ky'omubiri ekijjuvu'.

Kola 1 set ya buli dduyiro, olwo ogende ku kiddako ng’owummula kitono (30-60 seconds). Ddamu circuit yonna emirundi 2-3.

1. Amagulu Press: 12-15 Reps (Ebiruubirirwa: Quads, Glutes)

2. Ekifuba Press: 12-15 Reps (Ebiruubirirwa: Ekifuba, Triceps)

3. Lat Pulldown: 12-15 Reps (Ebiruubirirwa: Emabega, Biceps)

4. Overhead Shoulder Press: 12-15 Reps (Ebigendererwa: Ebibegabega)

5. Ekyuma ekikuba olubuto: 15-20 reps (ebigendererwa: core)

Pro tip: Essira lisse ku tempo egenda mpola. Bala '1-2' mu kkubo erigenda waggulu, ne '1-2-3' mu kkubo wansi. Okufuga kikulu nnyo okusinga obuzito.

2. Enkola ey'omu makkati: 'push-pull' eyawuddwamu .

Ekigendererwa: Okukula ennyo (okukula kw’ebinywa) n’okweyongera kw’amaanyi. Emirundi: Emirundi 4 buli wiiki (okugeza, mon/tue/thu/fri).

Ku mutendera guno, oli mwetegefu okukutula ebitundu by’omubiri gwo okwongera ku bunene. Tujja kukozesa supersets —okukola dduyiro bbiri back-to-back nga tetulina kuwummula. Kino kikuuma omutima gwo nga gukuba waggulu ate nga gusinga okukoowa kw’ebinywa.

Workout A: Okussa essira ku mubiri ogwa waggulu .

• Superset 1:

  • CHEST Press: Seti 3 eza 10 reps .

  • Ennyiriri ezitudde: Seti 3 eza 10 reps .

• Superset 2:

  • Shoulder Press: Seti 3 eza reps 12 .

  • Lat Pulldown: Seti 3 eza Reps 12

• Omukozi w’ebintu:

  • TRICEP Press Down: Seti 3 eza 15 reps .

Workout B: Okussa essira ku mubiri ogwa wansi .

• Superset 1:

  • LEG Press: Seti 3 eza 10 reps .

  • amagulu curl (emiguwa): Seti 3 eza 12 reps .

• Superset 2:

  • Okugaziya amagulu (Quads): Seti 3 eza 12 reps .

  • Okulinnyisa ennyana: Seti 3 eza reps 15

• Omukozi w’ebintu:

  • Rotary Torso: Seti 3 eza reps 15 buli ludda

3. Enkola ey’omulembe: high-intensity drop sets .

Ekiruubirirwa: Okumenya Plateaus n’okukoowa kw’ebinywa okusingawo. Emirundi: Emirundi 4-5 buli wiiki.

Wano we wasinze okumasamasa ebyuma ebisinga obulungi ebisunsuddwa. Olw'okuba okyusa obuzito ne ppini, osobola okukola 'drop sets' mu kaseera ako —ekintu ekizibu ennyo okukola ne dumbbells.

Enkola ya 'mechanical failure' .

Londa obuzito bw'osobola okusitula okumala reps 8. Kola 8 reps. Amangu ago tambuza ppini waggulu 1-2 plates (lighter) era kola reps nnyingi nga bwekisoboka. Ddamu osuule obuzito era oddemu okutuusa lw’olemererwa.

Omukozi w'olunaku lw'amagulu ow'ekyokulabirako:

• Ekyuma ekigaziya amagulu:

  • 150 lbs x 8 reps .

  • Tewali kuwummula -> 110 lbs x okulemererwa .

  • Tewali kuwummula -> 70 lbs x okulemererwa .

  • Wummula eddakiika 2. Ddamu emirundi 3.

Lwaki kino kikola: Enkola eno ewandiika buli fiber y’ebinywa emu, okuva ku fast-twitch okutuuka ku slow-twitch, ekivaamu okukula okw’amaanyi.

4. Okulondoola enkulaakulana yo .

Tosobola kulongoosa by’otopima.

• Log your numbers: Kuuma akatabo akangu oba kozesa app. Wandiika obuzito ne reps ku buli session.

• Progressive overload: Okusobola okwongera amaanyi, olina okwongera okusoomoozebwa mu biseera. Bwoba wakola 100 lbs for 10 reps week ewedde, gezaako 100 lbs for 11 reps oba 105 lbs for 10 reps week eno.

• Wuliriza omubiri gwo: Ekiwanga bwe kiruma (obulumi obutaliimu busannyalazo), lekera awo. Kebera ennongoosereza mu ntebe yo. nga bwe kyayogerwako mu ffe . Seletorised Maintenance & Safety Guide , okukwatagana obulungi n’ekifo ky’ekyuma ekikulu kikulu nnyo.

Mu bufunzi

Ka obe nga otandise olugendo lwo olw’okubeera omulamu obulungi oba ng’oyagala okutemako ennyonyola y’ebinywa ebikwata ku binywa ebikwata ku nsonga eno, Selectorized Equipment ekuwa ebikozesebwa by’olina.

• Abatandisi: Bakozese mu ngeri ey’obukuumi n’okuyiga.

• Ebika eby’omu makkati: bikozese ku bunene ne supersets.

• Advanced: Zikozese obukodyo bw’amaanyi nga drop sets.

Ekikulu kwe kukwatagana. Londa pulaani waggulu ekwatagana n’omutindo gwo, nginywerereko okumala wiiki 4-6, era olabe amaanyi go nga gagulumidde.

Equip your gym for success Okusobola okukola workouts zino mu ngeri ennungi, weetaaga ebyuma ebiwa obuziyiza obulungi n’okukola dizayini ya ergonomic. Yeekenneenya layini yaffe enzijuvu ey’omutindo gw’ebyobusuubuzi . Ebyuma ebinyweza ebisunsuddwamu okulongoosa ekifo kyo eky’okutendekebwamu.

Ebibuuzo ebitera okubuuzibwa (FAQ) .

Q: Nsaanidde kuwummula bbanga ki wakati wa sets ku byuma?

A: Ku general fitness, sekondi 60-90 za mutindo. Okusobola okutendekebwa mu circuit high-intensity, wummulako wansi wa sikonda 45 okukuuma omutima gwo nga gukuba nga gugulumivu.

Q: Nsobola okugatta ebyuma ne cardio?

A: ddala. Enkola emanyiddwa ennyo ye 'Circuit Training,' gy'okola eddakiika 5 ku treadmill n'ogobererwa seti 3 ku kyuma ekisunsuddwa. Kino kyokya calories nga kizimba ebinywa.

Q: Nze nneetaaga spotter ku seti zino ez’amatondo amazito?

A: Nedda, ogwo gwe mugaso omukulu ogw’ebyuma ebisunsuddwa. Osobola okutendekebwa okutuuka ku kulemererwa okutuufu kubanga obuzito bw’obuzito bubeera munda mu kyuma.

Q: Ntegeera ntya ddi lwe ngenda ku ddaala lya fitness eriddako?

A: Bw’oba ​​osobola okumaliriza dduyiro wo kati nga towulira ng’osoomoozebwa, oba ng’enkulaakulana yo esibye (plateaued) okumala wiiki ezisukka mu 2, kye kiseera okwongera ku maanyi oba okukyusa okudda ku njawukana ey’omulembe ennyo.