Buza umqeqeshi we-Celebrity: i-High Reps kunye ne-Light Weights vs. I-Low Reps kunye ne-Heavy Weights?

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Q: Ngaba kufuneka ndenze iireps ezininzi ezinobunzima obulula okanye iireps ezimbalwa ezinobunzima obunzima? Nceda usombulule le mpikiswano kube kanye!

A: Impendulo zombini! Ngokuchasene nenkolelo edumileyo, ukubandakanya uqeqesho oluthile oluphezulu (ukuphindaphinda okuphantsi, ubunzima obunzima) kwindlela yakho yokusebenza hayi yenza "banzi." Isenokubonakala iphikisana, kodwa ukuphakamisa iintsimbi ezinzima kunokukunceda ufumane umzimba obhityileyo ngokukhawuleza.

Ewe kukho izinto ezingafaniyo, kodwa uninzi lwabasetyhini luthanda ukuqeqesha ngeentsimbi ezikhaphukhaphu (50-60 ipesenti yesakhono sabo esikhulu) kunye nokuphindaphinda okuphezulu (15-20+ reps ngeseti nganye) kumthambo ngamnye. Le ndlela ayilunganga, kwaye ndiyayibandakanya kwiinkqubo zabathengi bam ababhinqileyo ngamaxesha athile, kodwa icala elisezantsi kukuba iphuhlisa kuphela amandla okunyamezela kwezihlunu (uhlobo loku-1 okanye imicu yemisipha ecothayo) kwaye ayiluhoyi uhlobo lwesi-2 okanye ngokukhawuleza. -ukutshintsha imicu yemisipha, ebalulekileyo ekwakheni izicubu zomzimba ezintsha kunye nokuphuhlisa amandla kunye namandla.

Ndiyayazi into oyicingayo: Kutheni ufuna ukongeza izihlunu zesihlunu xa injongo yakho ikukuncipha kunye/okanye ukufumana umzimba obhityileyo? Impendulo ilula: Ukwakha izihlunu (okanye ubuncinane ukugcina isihlunu sakho ekhoyo) kubalulekile kuwe imetabolism, eyona nto iligama layo yonke imichiza eyenzeka kwiiseli zakho ukunika amandla emzimbeni wakho. Izicubu zemisipha zisebenza ngakumbi ngokwasemzimbeni kunamafutha. Ngamanye amagama, izihlunu zifuna iikhalori njengombane wokuzixhasa, nokuba uhleli nje phambi kwekhompyuter yakho. Ngapha koko, iponti yethishu yemisipha engacacanga ithatha indawo encinci ngaphakathi emzimbeni kuneponti yeethishu yamanqatha. Ke ukulahla amanqatha omzimba kunye nokongeza ubunzima bemisipha engoyena mxube ngowokugqibela ukukunceda ufezekise uhlobo oluqinileyo, olungqingqwa.

Uqeqesha njani ukuze ufumane awona mazwe mabini abalaseleyo? Ndiyavuya ubuzile. Emva kokugqiba ukufudumeza okunamandla (cofa apha ukwenza umzekelo omkhulu), qalisa iseshoni yoqeqesho lwamandla ngokwenza enye okanye ezimbini zokuzilolonga ngokudibeneyo okunje nge squats, deadlifts, okanye chinups. Yenza iiseti ezi-3 ngoxhathiso olunzima (iipesenti ezingama-80-85 zekhono lakho eliphezulu) ukubuyela kwi-6-8 iseti nganye. Esi sicwangciso siya kukuvumela ukuba ujolise kwezo ntlobo zibalulekileyo ze-2 ze-muscle fibers ngelixa unciphisa (sele mncinci) amandla okukhula kwemisipha.

Kwiphepha elilandelayo, uya kufumana umzekelo wento iseshoni yoqeqesho lomzimba iyonke inokujongeka njengokusebenzisa le ndlela.

Ukuzilolonga kwamalungu onke eziphumo eziphezulu

Uya kudinga: Umatshini wentambo, iidumbbells, ibhola yaseSwitzerland

Ingaba isebenza kanjani: Yenza lo mthambo kathathu ngeveki ngeentsuku ezingahambelaniyo iiveki ezintathu zizonke. Ngexesha leveki yokuqala, phumla imizuzwana engama-30 phakathi koqheliso lokuqala nolwesibini kwii-circuits ze-B kunye no-C. Nciphisa ixesha lokuphumla libe yimizuzwana engama-20 kwiveki yesibini emva koko ube yimizuzwana eli-10 kwiveki yesithathu. Ngokulungelelanisa amaxesha okuphumla, ngokuthe ngcembe unyanzela umzimba wakho ukuba wenze umsebenzi ofanayo ngexesha elincinci. Esi sicwangciso-qhinga siya kunyusa iimfuno ze-metabolic (inkcitho yekhalori) yomsebenzi. Yonwaba!

A1) Ukufa

Iiseti: 3

Impendulo: 6-8

Ixesha lokuphumla: imizuzwana engama-75

B1) Ukuguqula amaLung

Iiseti: 3

Iimpendulo: 10-12 / kwicala

Ixesha lokuphumla: imizuzwana engama-30

B2) IiPushups

Iiseti: 3

IiReps: Zininzi kangangoko kunye nefomu efanelekileyo

Ixesha lokuphumla: 30 imizuzwana

B3) Ukuma kweNtambo yokuTsala ubuso

Iiseti: 3

Impendulo: 12-15

Ixesha lokuphumla: imizuzwana engama-60

C1) I-Romanian Deadlifts kunye neeDumbbells

Iiseti: 3

Iimpendulo: 10-12

Ixesha lokuphumla: imizuzwana engama-30

C2) I-Dumbbell ye-Shoulder Press

Iiseti: 3

Iimpendulo: 12-15

Ixesha lokuphumla: 60 imizuzwana

C3) Ukukhutshwa kweBhola eSwitzerland

Iiseti: 3

Impendulo: 12-15

Ixesha lokuphumla: imizuzwana engama-60

Umqeqeshi wobuqu kunye nomqeqeshi wamandla uJoe Dowdell yenye yezona ngcali zifunwa kakhulu emhlabeni. Isimbo sakhe esikhuthazayo sokufundisa kunye nobuchule obukhethekileyo buncede ekuguquleni abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki ezidumileyo, ii-CEO, kunye nemodeli ephezulu yefashoni evela kwihlabathi liphela. Ukuze ufunde ngakumbi, jonga JoeDowdell.com.

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