Yintoni i-Superset kwaye ungayibeka njani kwi-Workout yakho?

Umxholo

• Yintoni iSuperset?
• Iindidi ezahlukeneyo zokuSebenza kweSuperset
• Uyisebenzisa njani i-Superset Workouts kwindlela yakho yokuzilolonga
• Ngaba ufuna ukonyusa iPR yakho? Zama iseti esekwe ekusebenzeni.
• Ngaba ufuna ukujolisa umsipha othile? Zama umthambo wangaphambi kokudinwa.
• Kuphephe Ezi Superset Workout iimpazamo
• 1. Musa ukubulala undoqo wakho.
• 2. Musatyumzaumqolo wakho.
• 3. Musa ukwenza izinto zangasemva komzimba okwesibini.
• Uphengululo lwe

Nokuba awungomntu ozenza impuku ejimini, kukho umtsalane othile wokwazi izinto zakho ejimini. Ewe ungangena, ubaleke kwi-treadmill, ujikeleze ezinye i-dumbbells, kunye #doyoursquats, kodwa kukho into exhobisayo malunga noyilo lwakho lokuzilolonga nokwazi ngokuchanekileyo ngoba Wenza yonke imithambo.

Amathuba kukuba, ukuba ukhe wabetha iklasi yokuzilolonga yesekethe okanye uneseshini yoqeqesho lomntu (okanye ujonge umxholo wethu woqeqesho lwamandla kwiShape.com), ulibonile igama elithi "superset" njengenxalenye yesiqhelo. isiqhelo soqeqesho lokomelela. Kodwa njengesiqhelo njengokusebenza okuphezulu, kusenokubakho ukudideka malunga noko bakuko zi nendlela yokwenza ngokufanelekileyo.

Yintoni iSuperset?

Eyona nto iphambili kuyo, a iseti ephezulu Ukuzilolonga kulula: Ukutshintsha iiseti zemithambo eyahlukeneyo ngaphandle kokuphumla phakathi. Umzekelo, ukwenza iseti yee-biceps curls kunye neseti ye-triceps dips, etshintshanayo ude uzigqibe zonke iiseti.

Kodwa xa kuziwa ekukhetheni umthambo, izinto ziba noboya obuncinci. "Enye yezona zinto zikhohlisayo kukuba unokuphosa imithambo emibini kunye uzitshaye nje, kwaye injongo kukudinwa kunye nokubila," utshilo uJohn Rusin, ingcali yezomzimba kunye nengcali yamandla kunye nemeko. "Ewe kunjalo, akunjalo. Ngokuzilolonga kwe-superset eyilwe ngobukrelekrele, unokuba nenjongo engqondweni."

Zidibanise ngokuchanekileyo kwaye zinokunyusa ukusebenza, ukwakha izihlunu kunye nonyamezelo, ukutshisa amanqatha, kunye nokusika ixesha lakho lokuzilolonga ngesiqingatha. Uphando lubonisa ukuba i-superset workouts itshisa iikhalori ezininzi ngexesha nasemva kokubila kwakho i-sesh ngokuchasene noqeqesho lwemveli lokuxhathisa, ngokutsho kophononongo olupapashwe kwi Ijenali yaMandla kunye noPhando lokuBambisa. Kodwa zidibanise ngokungachanekanga, kwaye inokukushiya unamahlaba, iintlungu, kunye nokwenzakala, okanye nje ukuzilolonga okungasebenziyo. (Kwaye asithethi nje ngokuba buhlungu.)

Iindidi ezahlukeneyo zokuSebenza kweSuperset

Kwi-gym-goer yakho esisiseko, ukubiza ezi zinto ngegama elibanzi elithi "supersets" liya kwenza umsebenzi. Kodwa ukuba wena ngokwenene ufuna ukwazi ukuba uthetha ngantoni (kwaye uchukumise wonke umntu okwigumbi lobunzima), funda iintlobo ezahlukeneyo zokuzilolonga kunye nendlela abanokukunceda ngayo ufezekise amandla ngakumbi.

Ukuba uhamba ngengcaciso ekhethekileyo, yinyani isethi enkulu(umchasi omkhulu kuxa usenza imithambo emibini ejolise kumaqela emisipha aphikisayo. Cinga: i-biceps curl kunye nokwandiswa kwe-triceps. Eyona nto iphambili yokongeza ezi kuqeqesho lwakho kukuba izihlunu zakho ziya kuphila ngokukhawuleza phakathi kweeseti. "Xa elinye iqela lezihlunu lenziwa ikhontrakthi, umsebenzi walo ochaseneyo uyaphumla, unciphisa isidingo sekhefu okanye ixesha lokuphumla phakathi kokuzivocavoca," kusho u-Edem Tsakpoe, umqeqeshi oyintloko eManhattan Exercise Co. kwisiXeko saseNew York.

Ke kukho isethi edibeneyo(i-agonist superset) apho yomibini imithambo isebenza ngamaqela ezihlunu ezifanayo. Cinga: i-push-up kunye ne-dumbbell bench press. Ezi ntsana zezona ziya kujolisa kumda omnye kwaye zitshise, umthetho. "Ziluncedo ngokukodwa ekongezeni ubungakanani kunye nevolumu kuloluya hlobo lokuzilolonga kunye nokugxila kumaqela athile emisipha, kwaye lolona hlobo lubalulekileyo lwesuperset," utshilo uTsakpoe. Abanye abaqeqeshi bade baphikise ngelithi akufuneki ukuba ubize oku kusebenza okuphezulu- iiseti ezimbaxa kuphela.

Kwaye zikhona iiseti ezinkulu ezingahambelaniyo, kulapho imithambo emibini isebenzisa amaqela emisipha ahluke ngokupheleleyo. Cinga: iimiphunga kunye neebiceps curls. “Eyona nto iphambili yolu hlobo lwesuperset kukuba akukho kuphelelwa ngamandla ukusuka komnye umthambo uye komnye,” utshilo uTsakpoe. Unokwenza i-reps yomgangatho wazo zombini ngaphandle kokuziva udinwe kakhulu.

Uyisebenzisa njani i-Superset Workouts kwindlela yakho yokuzilolonga

Umzobo ophambili wokongeza i-superset workouts kwi-ajenda yakho yokuzilolonga kukufumana eyona bhangi inkulu yebhanti yakho xa kufikwa kwixesha elichithwe ejimini. “Yonyusa ukuqina kokuzilolonga ngelixa inciphisa ixesha elithathayo ukwenza inkqubo,” utshilo uTsakpoe, oku kuyenza isebenze ngakumbi. Kodwa ngaphaya koko, kukho iindlela zokusebenzisa ii-supersets ukuze uqhubele phambili uqeqesho lwakho okanye ugxininise kwiinjongo ezithile. Apha, ezinye iimbono zokuzilolonga eziphezulu ezivela eRusin.

Ngaba ufuna ukonyusa iPR yakho? Zama iseti esekwe ekusebenzeni.

Umbono ngowokuba ngaphambi kokuphakanyiswa okukhulu, wenza ukuba izihlunu ezithile zisebenze ngokuzilolonga. Masithi uzama ukukhulisa ukusebenza kwe squat. Okokuqala, wenza i-1 ukuya kwi-3 i-reps yentshukumo eqhumayo usebenzisa imilenze yakho (umz: ukutsiba kwe-squat). Emva koko, uthatha i-superset nge-squats zakho ezinzima. Ngoba? URusin uthi: "Ngenxa yokuba inkqubo yakho yemithambo-luvo iphakame kakhulu ngenxa yeziqhushumbisi, uza kuba nesiqhushumbisi kweso siphakamisi sinzima." "Yindlela yokwenza ngokungeyonyani." (PS Nasi isizathu sokuba ungoyiki ukuphakamisa ubunzima.)

Ngaba ufuna ukujolisa umsipha othile? Zama umthambo wangaphambi kokudinwa.

Umbono kukuba udinise iqela elinye lezihlunu kunye nomsebenzi wokuqala ukuze uvumele omnye enze okungaphezulu komsebenzi kwisithambiso sesibini. Masithi uhleli emxholweni wentliziyo yakho, kodwa ungaboni mpahla uyifunayo. Unokuzama ukubeka ii-squats zakho ngokuzilolonga okukhathaza i-quadriceps yakho, ukwenzela ukuba bayeke kwaye bavumele i-hamstrings yakho kunye ne-glutes ithathe umthwalo omninzi ngexesha le-squats yakho. (Okanye ujolise kwezi zihlunu ngokuthe ngqo ngale no-squat, no-lunge booty workout.)

Kuphephe Ezi Superset Workout iimpazamo

1. Musa ukubulala undoqo wakho.

Ukumisela nantoni na enomsebenzi ongundoqo kubonakala njengokubheja okukhuselekileyo, akunjalo? Akulunganga! Undoqo wakho yeyona nto ikugcina uzinzile, ngoko ke ukudinwa phambi kokuba wenze eminye imithambo entsonkothileyo ayingombono olungileyo. Oku kuyinyani ngakumbi xa kuziwa kwiintshukumo ezinkulu ezifuna uzinzo oluninzi ngentsika yakho (amagxa akho, inyonga, kunye nokudibanisa okungundoqo kunye). Ukwenza undoqo womsebenzi phakathi kuya kudinwa kukuma komgogodla, utsho uRusin. "Awufuni kudinwa yinto ofuna ukuzinza kuyo ukuze uhlale ukhuselekile, utshilo. (Idibeneyo: Kutheni amandla angundoqo * ke Kubalulekile)

2. Musatyumzaumqolo wakho.

Umxhuzulane usebenza emzimbeni wakho ngokoqobo yonke imizuzwana yosuku. Kodwa ukwenza imithambo ethile (ngakumbi xa usongeza ubunzima) ngokwendalo icinezela umqolo wakho. Xa usenza superset ezimbini zokuzilolonga ngokudibeneyo (njenge-squat enesisindo okanye i-lunge), kulapho ingxaki inokuqala khona. Uxinzelelo alulunganga ngokwendalo, kodwa ukuba uhlala ucinezela, ucinezela, ucinezela, izakuba yingxaki yexesha elide okanye nokudinwa kwezinye zezo zinto ziqinisa umqolo, utshilo uRusin. Oko kuthetha ntoni: iintlungu zangasemva kunye / okanye ukonzakala. Hayi enkosi.

Endaweni yoko, misela intshukumo yoxinzelelo (umzekelo: i-kettlebell goblet squat okanye i-barbell lunge) kunye nentshukumo ye-decompressive-nantoni na apho iingalo zakho zibekwe khona, kodwa iinyawo zakho zikhululekile ukuhamba. Cinga: ukudipha, ukutsala, iibhlorho ezintle, okanye nantoni na ejingayo. (Olukhetho olukhulu: uhlobo oluthile loqeqesho lokunqunyanyiswa, olubonakaliswe lusebenza ngempumelelo enkulu.)

3. Musa ukwenza izinto zangasemva komzimba okwesibini.

Izihlunu ezihla ngasemva emzimbeni wakho zaziwa njengekhonkco lakho elingasemva, kwaye ezi zizo ofuna ukuziqeqesha kuqala, utshilo uRusin. "Ingqiqo emva kwaloo nto kukuba umtya ongasemva uhlala uzinzisa imisipha," utshilo. "Ke ngokuqeqesha ezo zihlunu kuqala, sifumana ukusebenza ngakumbi kunye nozinzo lweentshukumo ezizayo." Ke ukuba uza kuthabatha indawo ephezulu yokushicilela isitulo se-dumbbell kunye nomqolo we-kettlebell, yenza umqolo kuqala; iyakwenza zonke ezo zihlunu zizinzile emagxeni akho kwaye yonyuse uzinzo kwaye iphucule ukusebenza koshicilelo, utshilo uRusin. Ngapha koko, ukubeka phambili iintshukumo zamakhonkco angasemva kunokukunceda uphakamise ngakumbi uphindaphindo olungakumbi, kunye nokwenza umthambo uzive ulula; ukwenza umthambo we-hamstring ngaphambi kokuba umthambo we-quadriceps uholele abantu ukuba benze umthamo opheleleyo woqeqesho kunokuba xa umthambo wenziwa ngokulandelelana, ngokutsho kophando olupapashwe kwi Ijenali yeZizwe ngezizwe yeGeneral Medicine.

Eyona nto iphambili uyithathileyo, kukugcina ukusebenza kwakho kwe-superset kukhuselekile kwaye kulungile; ekugqibeleni, uyilo lokuzilolonga lujolise ngokukodwa kwaye lujolise kwinjongo. Kodwa ukuba ujonge ukungena kuqeqesho olusebenzayo, landela le mithetho, kwaye uyakulunga, utshilo uRusin.

"Ukulawula iziseko kunye nokufumana okuninzi kwiiseti eziphezulu kunye nezihlanganisiweyo-lelo linyathelo elikhulu kwicala elifanelekileyo," utshilo.

Ingaba ulunde ntoni? Hamba uye esikolweni abanye abantu ngolwazi lwakho oluphezulu. (Ewe, sikunika nje isizathu sokuba ube ngumlindi wegumbi lobunzima.)

Uphengululo lwe