UkuSebenza okuFanelekileyo usebenzisa iSixhobo esiKhethiweyo: IiRowuthi zawo onke amaNqanaba okuPhila

Uye wahamba waya ejimini. Ubona imiqolo yeSixhobo esiKhethiweyo . Uyazi ukuba zikhuselekile kwaye ziyasebenza. Kodwa umbuzo uhlala: Ndenza ntoni kanye nabo?

Abantu abaninzi bawela kumgibe wokuzulazula ngokungenanjongo ukusuka komnye umatshini ukuya komnye, besenza ii-reps ezimbalwa, kwaye bejonga iifowuni zabo. Ukufumana iziphumo zokwenyani-nokuba kukulahleka kwamafutha, ukukhula kwezihlunu, okanye ukomelela-udinga isicwangciso.

Ubuhle boomatshini boQeqesho boMmandla bulele ekuguquguqukeni kwabo. Zifanelekile kwiisekethe zabaqalayo ezithambileyo, kodwa zikwasisixhobo esiyimfihlo sabakhi bomzimba abakwizinga eliphezulu abenza iiseti zokuhla ezikumgangatho ophezulu.

Kwesi sikhokelo, sibonelela ngeendlela ezintathu ezicwangcisiweyo ezilungiselelwe inqanaba lamava akho, sikuncede ukuba ufumane okuninzi ngexesha lakho kwindawo yokuzivocavoca.

1. Inkqubo yabaQalayo: Ukwakha iSiseko

Injongo: Funda iipatheni zentshukumo kwaye wakhe ukunyamezela komzimba ngokupheleleyo. Ukuphindaphinda: amaxesha angama-2-3 ngeveki (ubuncinci usuku lokuphumla phakathi).

Ukuba umtsha kwindawo yokuzivocavoca, isiXhobo esiKhethiweyo ngumhlobo wakho osenyongweni. Iqinisa umzimba wakho, ikuvumela ukuba ugxininise kuphela kwi-'push' kunye 'notsalo' ngaphandle kokukhathazeka malunga nokulinganisa i-barbell enzima.

'ISekethe yoMzimba oPheleleyo'

Yenza isethi e-1 yokuzivocavoca ngalunye, emva koko uye kwelinye ngokuphumla okuncinci (30-60 imizuzwana). Phinda yonke isiphaluka amaxesha angama-2-3.

1. Uxinzelelo lomlenze: 12-15 reps (Iithagethi: Quads, Glutes)

2. I-Chest Press: 12-15 reps (Iithagethi: Isifuba, iTriceps)

3. I-Lat Pulldown: 12-15 reps (Iithagethi: Emva, Biceps)

4. I-Overhead Shoulder Press: 12-15 reps (Iithagethi: Amagxa)

5. Umtshini we-Abdominal Crunch: 15-20 reps (Okujoliswe kuko: Undoqo)

Ingcebiso yePro: Gxininisa kwitempo ecothayo. Bala '1-2' endleleni enyukayo, kunye '1-2-3' endleleni ehlayo. Ukulawula kubaluleke ngaphezu kobunzima.

2. Inkqubo ePhakathi: Ukwahlula 'Tyhala-Tsala'

Injongo: I-Hypertrophy (Ukukhula Kwemisipha) kunye nokunyuka kwamandla. Ukuphindaphinda: amaxesha ama-4 ngeveki (umzekelo, uMvulo/ngoLwesibini/NgoLwesine/Lwesihlanu).

Ngeli nqanaba, ulungele ukwahlula amalungu omzimba wakho ukwandisa umthamo. Siza kusebenzisa iiSupersets —sisenza imithambo emibini sibuyela emva singaphumli. Oku kugcina izinga lokubetha kwentliziyo yakho kwaye kwandisa ukudinwa kwemisipha.

Ukuzilolonga A: Ukugxila kuMzimba oPhezulu

• Iseti ephezulu 1:

  • I-Chest Press: iiseti ezi-3 ze-10 reps

  • Umqolo ohleliyo: iiseti ezi-3 ze-10 reps

• Superset 2:

  • I-Shoulder Press: iiseti ezi-3 ze-12 reps

  • I-Lat Pulldown: iiseti ezi-3 ze-12 reps

• Umgqibi:

  • I-Tricep Cinezela phantsi: iiseti ezi-3 ze-15 reps

Ukuzilolonga B: Ukugxila kuMzimba ongezantsi

• Iseti ephezulu 1:

  • Cinezela umlenze: iiseti ezi-3 ze-10 reps

  • I-Leg Curl (I-Hamstrings): Iisethi ze-3 ze-12 reps

• Superset 2:

  • Ukwandiswa komlenze (i-Quads): iiseti ze-3 ze-12 reps

  • Ukuphakamisa ithole: iiseti ezi-3 ze-15 reps

• Umgqibi:

  • I-Rotary Torso: iiseti ezi-3 ze-15 reps kwicala ngalinye

3. Indlela ekwiNdlela ePhambili: IiSeti zokuLahla okuPhezulu

Injongo: Ukuqhawula iiplati kunye nokudinwa okukhulu kwezihlunu. Ukuphindaphinda: 4-5 amaxesha ngeveki.

Apha kulapho esona Sixhobo siKhethiweyo siBalaseleyo siqaqambe ngokwenene. Ngenxa yokuba utshintsha ubunzima ngephini, unokwenza 'Ukulahla iSeti' ngoko nangoko-into enzima kakhulu ukuyenza ngeedumbbells.

'Ukusilela koomatshini' ubuchule

Khetha ubunzima onokuthi uphakamise i-8 reps. Yenza i-8 reps. Ngoko nangoko hambisa ipini phezulu 1-2 iipleyiti (lighter) kwaye wenze iireps ezininzi kangangoko kunokwenzeka. Ukulahla ubunzima kwakhona kwaye uphinde ude uphumelele.

Isampulu soMgqibi woSuku lomlenze:

• Umtshini Wokwandiswa Kwemilenze:

  • 150 lbs x 8 reps

  • Akukho kuphumla -> 110 lbs x Ukusilela

  • Akukho kuphumla -> 70 lbs x Ukusilela

  • Ukuphumla imizuzu emi-2. Phinda 3 amaxesha.

Kutheni le nto isebenzayo: Le ndlela yokufundisa ithatha yonke i-fiber ye-muscle enye, ukusuka kwi-twitch ekhawulezayo ukuya kwi-slow-twitch, ekhokelela ekukhuleni okubalulekileyo.

4. Ukubeka esweni Inkqubela Yakho

Awunako ukuphucula into ongayilinganisiyo.

• Gcina Amanani Akho: Gcina incwadana elula okanye usebenzise i-app. Rekhoda ubunzima kunye neereps kwiseshoni nganye.

• Ukugqithisela okuqhubelekayo: Ukuze womelele, kufuneka wandise umceli mngeni ekuhambeni kwexesha. Ukuba wenze i-100 lbs kwi-10 reps kwiveki ephelileyo, zama i-100 lbs kwi-11 reps okanye i-105 lbs kwi-10 reps kule veki.

• Mamela uMzimba Wakho: Ukuba ilungu libuhlungu (iintlungu ezibukhali), yeka. Jonga uhlengahlengiso lwesihlalo sakho. Njengoko kuxutyushwa kwinqaku lethu ULondolozo oluKhethekileyo kunye neSikhokelo soKhuseleko , ulungelelwaniso olululo nendawo yomatshini wokucoca kubalulekile.

Ukuqukumbela

Nokuba usaqala uhambo lwakho lokomelela okanye ujonge ukukrola inkcazo yemisipha eneenkcukacha, isiXhobo esiKhethiweyo sibonelela ngezixhobo ozifunayo.

• Abaqalayo: Zisebenzisele ukhuseleko kunye nefomu yokufunda.

• Abaphakathi: Zisebenzise kwivolumu kunye neeseti ezinkulu.

• Ukuqhubela phambili: Zisebenzise kubuchule bobunzulu obufana neeseti zokulahla.

Undoqo kukungaguquguquki. Khetha isicwangciso esingentla esihambelana nenqanaba lakho, unamathele kulo iiveki ezi-4-6, kwaye ubukele amandla akho enyuka.

Xhobisa iGym yakho ukuze uphumelele Ukwenza oku kuzilolonga ngokufanelekileyo, udinga oomatshini ababonelela ngokuxhathisa okugudileyo kunye noyilo lwe-ergonomic. Phonononga umgca wethu opheleleyo worhwebo-ibakala Oomatshini boMmandla abakhethiweyo bokuphucula indawo yakho yoqeqesho.

Imibuzo Ebuzwa Rhoqo (FAQ)

Q: Kufuneka ndiphumle ixesha elingakanani phakathi kweeseti koomatshini?

A: Kuba ukomelela jikelele, 60-90 imizuzwana isemgangathweni. Kuqeqesho oluphezulu lwesekethe, hlala uphumla ngaphantsi kwemizuzwana engama-45 ukugcina ukubetha kwentliziyo yakho kuphakamile.

Umbuzo: Ngaba ndinokudibanisa oomatshini kunye ne-cardio?

A: Ngokuqinisekileyo. Indlela edumileyo yi 'Uqeqesho lweSekethe,' apho wenza imizuzu emi-5 kwi-treadmill elandelwa ziiseti ezi-3 kumatshini okhethiweyo. Oku kutshisa iikhalori ngelixa kusakha izihlunu.

Umbuzo: Ngaba ndifuna i-spotter kwezi seti zedrophu ezinzima?

A: Hayi, leyo yeyona nzuzo iphambili yezixhobo ezikhethiweyo. Unokuqeqesha ukusilela ngokupheleleyo ngokukhuselekileyo kuba ubunzima buqulethwe kumatshini.

Q: Ndazi njani ukuba ndingaya nini kwinqanaba elilandelayo lokomelela?

A: Ukuba unokugqiba umsebenzi wakho wangoku ngaphandle kokuziva unomngeni, okanye ukuba inkqubela yakho imile (i-plateaued) ngaphezu kweeveki ze-2, lixesha lokunyusa ukuqina okanye ukutshintshela kulwahlulo oluphambili.