Ukujima Okuphumelelayo Ngokusebenzisa Izisetshenziswa Ezikhethiwe: Imizila Yawo Wonke Amazinga Wokufaneleka

Ungene ejimini. Ubona imigqa Yezisetshenziswa Ezikhethiwe . Uyazi ukuthi ziphephile futhi ziyasebenza. Kodwa umbuzo osalayo: Ngenzenjani ngempela ngabo?

Abantu abaningi bawela ogibeni lokuzulazula bengenanjongo besuka komunye umshini baye komunye, benze ama-reps ambalwa, futhi babheke amafoni abo. Ukuze uthole imiphumela yangempela—kungakhathaliseki ukuthi ukuncipha kwamafutha, ukukhula kwemisipha, noma amandla—udinga uhlelo.

Ubuhle beMishini Yokuqeqesha Amandla busekusebenziseni kwayo izinto ezihlukahlukene. Alungele amasekhethi aqalayo athambile, kodwa aphinde abe isikhali esiyimfihlo sabakhi bomzimba abathuthukile abenza amasethi okudonsa aphezulu.

Kulo mhlahlandlela, sinikeza imizila emithathu ehlelekile eklanyelwe ileveli yokuhlangenwe nakho kwakho, ikusiza ukuthi uthole okuningi ngesikhathi sakho ejimini.

1. Indlela Yokuqala: Ukwakha Isisekelo

Umgomo: Funda amaphethini okunyakaza futhi wakhe ukukhuthazela komzimba ogcwele. Imvamisa: izikhathi ezi-2-3 ngeviki (okungenani phakathi nosuku olulodwa lokuphumula).

Uma umusha ejimini, Isisetshenziswa Esikhethiwe singumngane wakho omkhulu. Iqinisa umzimba wakho, ikuvumela ukuthi ugxile 'push' kanye 'kudonsa' ngaphandle kokukhathazeka ngokubhalansisa i-barbell esindayo.

'Umjikelezo Womzimba Ogcwele'

Yenza isethi engu-1 yokuzivocavoca ngakunye, bese udlulela kokulandelayo ngokuphumula okuncane (imizuzwana engama-30-60). Phinda yonke isifunda izikhathi ezingu-2-3.

1. Ukucindezela komlenze: 12-15 reps (Okuqondiwe: Quads, Glutes)

2. Ukucindezela kwesifuba: 12-15 reps (Okuqondiwe: Isifuba, iTriceps)

3. I-Lat Pulldown: 12-15 reps (Okuqondiwe: Emuva, Biceps)

4. I-Overhead Shoulder Press: 12-15 reps (Okuqondiwe: Amahlombe)

5. Umshini Wokuhlikihla Kwesisu: 15-20 reps (Okuqondiwe: Ingqikithi)

Ithiphu ye-Pro: Gxila ku-tempo ehamba kancane. Bala '1-2' endleleni ekhuphukayo, kanye '1-2-3' nasendleleni eya phansi. Ukulawula kubaluleke kakhulu kunesisindo.

2. Umjikelezo Ophakathi: Ukuhlukana 'Phusha-Pull'

Umgomo: I-Hypertrophy (Ukukhula Kwemisipha) kanye nokuqina okukhulayo. Imvamisa: Izikhathi ezi-4 ngeviki (isb, Mso/Lwesibili/Lwesine/Lwesine).

Kulesi sigaba, usukulungele ukuhlukanisa izingxenye zomzimba wakho ukuze ukhulise ivolumu. Sizosebenzisa ama-Supersets —ukwenza izivivinyo ezimbili sibuyela emuva singaphumuli. Lokhu kugcina izinga lokushaya kwenhliziyo yakho liphakeme futhi kukhulisa ukukhathala kwemisipha.

Ukujima A: Ukugxila Komzimba Ongaphezulu

• I-Superset 1:

  • I-Chest Press: 3 amasethi we-10 reps

  • Umugqa Ohlezi: 3 amasethi we-10 reps

• I-Superset 2:

  • Cindezela Ehlombe: 3 amasethi we-12 reps

  • I-Lat Pulldown: 3 amasethi we-12 reps

• Umphelelisi:

  • I-Tricep Cindezela Phansi: amasethi ama-3 we-15 reps

Ukujima B: Ukugxila Komzimba Ophansi

• I-Superset 1:

  • Ukucindezela komlenze: amasethi ama-3 we-10 reps

  • I-Leg Curl (Ama-Hamstrings): 3 amasethi we-12 reps

• I-Superset 2:

  • Ukwandiswa Komlenze (Ama-Quads): amasethi ama-3 we-12 reps

  • Ukuphakama Kwenkonyane: 3 amasethi we-15 reps

• Umphelelisi:

  • I-Rotary Torso: 3 amasethi we-15 reps ohlangothini ngalunye

3. Umjikelezo Othuthukile: Amasethi Wokulahla Amandla Aphezulu

Umgomo: Ukuphuka kwamathafa kanye nokukhathala okukhulu kwemisipha. Imvamisa: izikhathi ezingama-4-5 ngesonto.

Yilapho Isisetshenziswa Esingcono Kakhulu Esikhethiwe kukhanya khona ngempela. Ngoba ushintsha isisindo ngephinikhodi, ungakwazi ukwenza 'Drop Sets' khona manjalo—into okunzima ukuyenza ngama-dumbbells.

I-'Mechanical Failure' Technique

Khetha isisindo ongakwazi ukusiphakamisa izikhathi ezingu-8. Yenza izikhathi ezingu-8. Ngokushesha hambisa iphinikhodi phezulu amapuleti angu-1-2 (alula) futhi wenze ama-reps amaningi ngangokunokwenzeka. Yehlisa isisindo futhi uphinde uphinde uze uhluleke.

Isampula Lokuqeda Usuku Lomlenze:

• Umshini Wokunweba Umlenze:

  • 150 lbs x 8 reps

  • Akukho ukuphumula -> 110 lbs x Ukwehluleka

  • Akukho ukuphumula -> 70 lbs x Ukwehluleka

  • Phumula imizuzu emi-2. Phinda izikhathi ezingu-3.

Kungani lokhu kusebenza: Le nqubo iqoqa wonke ama-muscle fiber, kusukela ekunyakazeni okusheshayo ukuya ekuthintekeni kancane, okuholela ekukhuleni okuphawulekayo.

4. Ukuqapha Intuthuko Yakho

Awukwazi ukuthuthukisa lokho ongakukali.

• Gcina Izinombolo Zakho: Gcina incwajana elula noma usebenzise uhlelo lokusebenza. Qopha isisindo nama-reps weseshini ngayinye.

• Ukugcwala Okuqhubekayo: Ukuze uqine, kufanele ukhulise inselele ngokuhamba kwesikhathi. Uma wenze u-100 lbs ngokuphindaphinda okungu-10 ngesonto eledlule, zama u-100 lbs ngokuphindaphinda okungu-11 noma u-105 lbs ngokuphindaphinda okungu-10 kuleli sonto.

• Lalela Umzimba Wakho: Uma ilungu libuhlungu (ubuhlungu obubukhali), yeka. Hlola ukulungiswa kwesihlalo sakho. Njengoba kuxoxwe esihlokweni sethu Umhlahlandlela Okhethiwe Wokulungisa Nokuphepha , ukuqondanisa okufanele nendawo ye-pivot yomshini kubalulekile.

Isiphetho

Noma ngabe usaqala uhambo lwakho lokufaneleka noma ufuna ukuqopha incazelo enemininingwane yemisipha, Izisetshenziswa Ezikhethiwe zinikeza amathuluzi owadingayo.

• Abasaqalayo: Zisebenzisele ukuphepha nokufunda.

• Abaphakathi: Basebenzisele ivolumu kanye namasethi aphezulu.

• Okuthuthukisiwe: Zisebenzisele amasu okuqina njengamasethi econsi.

Okubalulekile ukungaguquguquki. Khetha uhlelo olungenhla oluhambisana nezinga lakho, namathela kulo amaviki angu-4-6, bese ubuka amandla akho enyuka.

Hlomisa Ijimu Yakho Ukuze Iphumelele Ukuze wenze lokhu kuzivoxavoxa ngempumelelo, udinga imishini enikeza ukumelana okushelelayo kanye nokwakheka kwe-ergonomic. Hlola umugqa wethu ophelele wezinga lezentengiso Imishini Yamandla Ekhethiwe ukuze uthuthukise indawo yakho yokuqeqesha.

Imibuzo Evame Ukubuzwa (FAQ)

Q: Kufanele ngiphumule isikhathi esingakanani phakathi kwamasethi emishini?

A: Ukuze uthole ukufaneleka okuvamile, imizuzwana 60-90 kuyinto ejwayelekile. Ukuze uthole ukuqeqeshwa kwesekethe okunamandla kakhulu, hlala uphumule ngaphansi kwamasekhondi angu-45 ukuze ugcine izinga lokushaya kwenhliziyo yakho liphakeme.

Q: Ngingakwazi ukuhlanganisa imishini ne-cardio?

A: Nakanjani. Indlela edumile ithi 'Ukuqeqeshwa Kwesekethe,' lapho wenza khona imizuzu emi-5 ku-treadmill elandelwa amasethi angu-3 emshinini okhethiwe. Lokhu kushisa ama-calories ngenkathi kwakha imisipha.

Umbuzo: Ingabe ngidinga indawo yokubeka lawa masethi asindayo econsi?

A: Cha, lokho kuyinzuzo enkulu yemishini ekhethiwe. Ungaqeqeshelwa ukwehluleka ngokuphelele ngokuphepha ngoba isitaki sesisindo siqukethwe emshinini.

Q: Ngazi kanjani ukuthi kufanele ngidlulele nini ezingeni elilandelayo lokufaneleka?

IMP: Uma ungakwazi ukuqedela ukujima kwakho kwamanje ngaphandle kokuzizwa unenselele, noma uma ukuqhubeka kwakho kuma (plateaued) isikhathi esingaphezu kwamaviki angu-2, yisikhathi sokwandisa umfutho noma ushintshele ekuhlukaniseni okuthuthuke kakhulu.