Izinto ezi-8 zokwazi malunga neNkqubo yokuPhumla yokuPhumla

Umxholo

• Yintoni?
• Yintoni inqaku?
• Yintoni eyenza yahluke kwezinye iindlela?
• Ngaba kukho iintlobo ezahlukeneyo zoqeqesho lokuphumla?
• Wazi njani ukuba yeyiphi into oza kuyongeza kwinkqubo yakho?
• Wenza njani ngokuchanekileyo?
• Ukuphumla-ukuphumla ukuze ufumane amandla
• Ukuphumla-phumla kwimisipha yehypertrophy
• Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?
• Ukutyhala kakhulu
• Uqeqesho rhoqo
• Uthini umgca osezantsi?

Yintoni?

Ukuba ubukhe waphakamisa ubunzima okwethutyana kwaye ujonge ukwenza izinto ngokungakhathali, zininzi iindlela onokuthi ujonge ukuzibandakanya ukonyusa amandla kunye nokukhawulezisa iziphumo.

Enye ekufuneka uyiqwalasele ibizwa ngokuba luqeqesho lokuphumla, eyindlela edibanisa imithwalo enzima kunye nokuphumla okuncinci.

Ngokubanzi, kusebenza ngokwaphula iseti "yesiqhelo" enesisindo esikufutshane ukuya ezantsi kwii-minisets.

Kuya kufuneka uphumle ixesha elifutshane phakathi kwe-miniset nganye kwaye uqhubeke de ukusilela kwemisipha, oko kuthetha ukuba awukwazi ukugcwalisa enye i-rep ngefomu elungileyo.

Uya kugqiba ukwenza ii-reps ezingaphezulu kunokuba ubuya kuthi xa ugqibezela iiseti eziqhelekileyo, kwaye iya kubonisa-kungekuphela nje kwimizamo kodwa kwiinzuzo ozibonayo.

Yintoni inqaku?

Ngomsebenzi omninzi ogqityiweyo kwithuba elincinci, ixesha lokuphumla loqeqesho likuvumela ukuba wandise amandla kunye nobukhulu bemisipha ngokukhawuleza.

Uqeqesha izihlunu zakho ukuba zisilele ngokuzityhala zinzima njengoko ziya kuhamba. Oku kudala elona xabiso likhulu kwimisipha yemisipha.

Ukonyuka kwefayibha yemisipha kuyenziwa njengoko ezi fayibha zemisipha zonakalisiweyo zilungiswa. Oku kukhokelela ekuzuzeni amandla kunye nobukhulu.

Yintoni eyenza yahluke kwezinye iindlela?

Ngaphandle kokuphumla kwekhefu lokuqeqesha, kukho iindlela ezininzi zokuphakamisa ubunzima-ezinje ngeesupethi ezinkulu, iiseti ezitshintshanayo, okanye iiseti ezilahlayo- ezinokongeza ukomelela kuqeqesho lwakho.

Kwi-supersets, uya kukhetha imithambo emibini kwaye ugcwalise iseti enye emva kwenye ngaphandle kokuphumla.

Umzekelo: i-10 biceps curls, ezilandelwa kwangoko zi-10 triceps extensions, eziphindaphindwe kabini ngaphezulu.

Iiseti ezitshintshanayo ziyafana neeseti ezinkulu, kodwa uya kuthatha ikhefu elifutshane phakathi.

Umzekelo: i-biceps curls ezili-10, ukuphumla ngokukhawuleza, i-10 triceps extensions, ukuphumla ngokukhawuleza, ukuphinda kabini ngaphezulu.

Ngeeseti zedrop, ugqibezela iseti de ungabinakho ukugqibezela ukuphindaphinda ngaphandle kokungaphumeleli, yehla ubunzima bakho malunga neepesenti ezingama-20, emva koko ugcwalise enye iseti yokusilela.

Uya kuyiphinda le nkqubo de kube kuncinci kubunzima obuseleyo.

Umzekelo: Ukuba uqala usebenzisa i-dumbbell eyi-15 yeepawundi kwizandiso ze-triceps, uya kulahla kwiipawundi ezili-12 kwiseti yakho yesibini, emva koko ibe ziiponti ezili-10, emva koko zibe zi-8, emva koko zibe zi-5.

Indlela nganye inokuba luncedo. Ngapha koko, inokuba licebo elihle ukubabandakanya bonke kwinkqubo yakho yokutshintsha izinto.

Ngaba kukho iintlobo ezahlukeneyo zoqeqesho lokuphumla?

Zimbini iindlela onokuthi uzithathe: enye egxile kumandla, kwaye enye egxile kwihypertrophy, okanye ukwandisa ubungakanani bemisipha.

Wazi njani ukuba yeyiphi into oza kuyongeza kwinkqubo yakho?

Ukujonga iinjongo zakho linyathelo lokuqala lokuthatha isigqibo sokuba loluphi uhlobo lokuphumla lokuphumla ukuze ubandakanye.

Ukuba eyona njongo yakho iphambili kukwakha amandla, zama indlela yokuphumla yokuphumla yomelele.

Ukuba unomdla ngakumbi kubungakanani bemisipha kunye nobuhle, zama enye indlela yokuphumla yekhefu.

Wenza njani ngokuchanekileyo?

Kukho umahluko omncinci kwindlela yokuphumla yokuphumla.

Ukuphumla-ukuphumla ukuze ufumane amandla

1. Khetha ubunzima obuyi-80-90 yepesenti yakho ephezulu yoku-1. Kwimigaqo ye-layman: Ungaphakamisa ubunzima obungakanani kanye? Yehla uye kuma-80 ukuya kuma-90 eepesenti kuloo nto.
2. Gcwalisa i-1 rep.
3. Phumla imizuzwana eli-10-15.
4. Gcwalisa enye i-rep enobunzima obulinganayo.
5. Phinda olu luhlu ude ubethe u-10-12.

Ukuphumla-phumla kwimisipha yehypertrophy

1. Khetha ubunzima obumalunga neepesenti ezingama-75 zesiphumo sakho sokuphindaphinda esi-1. Oku kuya kukuvumela ukuba ugcwalise i-6-10 reps iyonke.
2. Gcwalisa i-miniset de ukusilela, oko kuthetha ukuba awukwazi ukugcwalisa enye i-rep rep kwifomu elungileyo.
3. Cwangcisa ubunzima phantsi uze uphumle imizuzwana engama-20 ukuya kwengama-30.
4. Gcwalisa enye i-miniset ukusilela.
5. Cwangcisa ubunzima phantsi uze uphumle imizuzwana engama-20 ukuya kwengama-30.
6. Gcwalisa i-miniset yakho yokugqibela ukusilela.
7. Le iseti eyi-1. Ukuphumla kwimizuzwana engama-90, uze uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde upake

Zeziphi ezona mpazamo zixhaphakileyo ekufuneka sizibukele?

Ukuphumla-ukuyeka ukuqeqesha kunokukunceda ufumane amandla kunye nobukhulu obufunayo, kodwa kukho izinto ezimbalwa zokuqwalasela.

Ukutyhala kakhulu

Kukho umgca ococekileyo phakathi kokufikelela kwi-1-rep max kunye nokutyhala kakhulu.

Awufuni ukuzenzakalisa, kodwa ufuna ukuqinisekisa ukuba ucelomngeni amandla akho ngokusemandleni akho.

Kulapho uza kubona khona iziphumo ezilungileyo ngale ndlela yoqeqesho.

Nika ingqalelo eyongezelelweyo koku ngakumbi ukuba umtsha kolu hlobo lwe-1-rep weightlifting.

Uqeqesho rhoqo

Ukuphumla-ukuphumla ukuqeqeshwa kungcono ukubandakanywa kwishedyuli yeeveki ezihamba kunye nokucima.

Kuhlawulisa umzimba wakho ukusebenza ngokusemandleni akho, kwaye ukwenza oku rhoqo kunokubangela ingozi enkulu kunokulungileyo.

Khumbula: Ukubuyisela kwakhona kubalulekile njengomsebenzi owufakayo.

Cinga ngokusebenzisa le ndlela qho kwiiveki ezi-6 ukuya kwezi-8, emva koko uthathe ikhefu le-6- ukuya kwele-8 leveki.

Uthini umgca osezantsi?

Indlela yokuphumla yokuphumla yoqeqesho inokuba yindlela esebenzayo yokunyusa iintsimbi ejonge ukongeza amandla kunye nobukhulu.

Cinga ngeenjongo zakho, emva koko ukhethe uhlobo olufanelekileyo lokuyekisa uqeqesho. Kunye nokulingana kokubila, iziphumo ziya kuba zezakho!

UNicole Davis ngumbhali osekwe eMadison, eWisconsin, umqeqeshi wobuqu, kunye nomqeqeshi weqela lomzimba onjongo yakhe ikukunceda abantu basetyhini baphile bomelele, besempilweni kwaye bonwabile. Xa engasebenzi nomyeni wakhe okanye eleqa intombi yakhe encinci, ujonge ulwaphulo-mthetho kwiinkqubo zikamabonwakude okanye wenza isonka esimuncu kwasekuqaleni. Mfumane kwi-Instagram yokufumana impilo, #momlife, kunye nokunye.