Lwenziwa njani uqeqesho lwe-GVT kwaye yenzelwe ntoni

Umxholo

• Yenzelwe ntoni
• Kwenziwa njani

Uqeqesho lwe-GVT, ekwabizwa ngokuba luQeqesho lweVolumu yaseJamani, Uqeqesho lweVolumu yaseJamani okanye iindlela ezili-10 zoluhlu, luhlobo loqeqesho oluphambili olujolise ekufumaneni ubunzima bemisipha, kusetyenziswa ngabantu abaqeqeshayo okwethutyana, abanomzimba olungileyo kwaye bafuna ukufumana izihlunu ezingaphezulu, kubalulekile ukuba uqeqesho lwe-GVT lukhatshwa lulwanele ukutya kwenjongo.

Uqeqesho lwevolumu yaseJamani lwachazwa okokuqala ngo-1970 kwaye belusetyenziselwa unanamhla ngenxa yeziphumo ezilungileyo ezibonelelweyo xa zisenziwa ngokuchanekileyo. Olu qeqesho ngokusisiseko luqukethe ukwenza iiseti ezili-10 zokuphindaphinda ezili-10, zizonke ukuphindaphinda ikhulu lomsebenzi ofanayo, owenza ukuba umzimba uvumelane nokhuthazo noxinzelelo olwenziwe, okukhokelela kwihypertrophy.

Yenzelwe ntoni

Uqeqesho lwe-GVT lwenziwa ikakhulu ngenjongo yokukhuthaza ukuzuza kwemisipha kwaye, ke, le modality yenziwa ikakhulu ngabakhi bomzimba, kuba ikhuthaza i-hypertrophy ngexesha elifutshane. Ukongeza ekuqinisekiseni i-hypertrophy, uqeqesho lwevolumu yaseJamani lusebenza:

• Yongeza amandla emisipha;
• Qinisekisa ukuxhathisa okukhulu kwezihlunu;
• Yandisa imetabolism;
• Ukukhuthaza ukulahleka kwamafutha.

Olu hlobo loqeqesho luyacetyiswa kubantu abasele beqeqeshiwe kwaye abafuna i-hypertrophy, ukongeza ekwenziweni ngabakhi bomzimba ngexesha lokubhabha, elijolise ekufumaneni ubunzima bemisipha. Nangona kunjalo, ukongeza ekwenzeni uqeqesho lwe-GVT, kubalulekile ukuba unake ukutya, ekufuneka konele kwinjongo yokufumana inzuzo enkulu.

Kwenziwa njani

Uqeqesho lwe-GVT luyacetyiswa kubantu abasele beqhelene noqeqesho olunzulu, kuba kubalulekile ukuba wazi umzimba kunye nentshukumo eya kwenziwa ukuze kungabikho umthwalo ungaphaya. Olu qeqesho luqukethe iiseti ezili-10 zokuphindaphinda kwakhona umthambo ofanayo, obangela ukuba ivolumu ephezulu ivelise uxinzelelo olukhulu lwe-metabolic, ikakhulu kwimicu yemisipha, ekhokelela kwi-hypertrophy njengendlela yokuziqhelanisa nesikhuthazi esivelisiweyo.

Nangona kunjalo, ukuze uqeqesho lusebenze, kubalulekile ukulandela ezinye iingcebiso, ezinje:

• Yenza uphindaphindo lwe-10 kuzo zonke iiseti, kuba kunokwenzeka ukuvelisa uxinzelelo lwe-metabolic olunqwenelekayo;
• Phinda-phinda nge-80% yobunzima oqhele ukuphindaphinda kali-10 okanye ama-60% obunzima obuphindayo nobunzima obuphezulu. Iintshukumo zihlala zilula ekuqaleni koqeqesho ngenxa yomthwalo ophantsi, nangona kunjalo, njengoko uthotho lwenziwa, kuya kubakho ukudinwa kwezihlunu, okwenza uthotho lube nzima ngakumbi ukulugqiba, olulungileyo;
• Phumla imizuzwana engama-45 phakathi kweeseti zokuqala emva koko emva kwemizuzwana engama-60, kuba isihlunu sele sidiniwe, sifuna ukuphumla ngakumbi ukuze sikwazi ukwenza uphinda-phindo lwe-10 olulandelayo;
• Lawula iintshukumo, ukwenza i-cadence, ukulawula isigaba se-4 semizuzwana ukuya kwisigaba se-2, umzekelo.

Kwiqela ngalinye lezihlunu kuyacetyiswa ukuba wenze umthambo, ubuninzi be-2, ukunqanda ukulayisha ngaphezulu kunye nokuthanda i-hypertrophy. Ukongeza, kubalulekile ukuba uphumle phakathi kokuzilolonga, kwaye ulwahlulo lohlobo lwe-ABCDE luhlala lubonakalisiwe kuqeqesho lwe-GVT, apho kufuneka kubekho iintsuku ezi-2 zokuphumla ngokupheleleyo. Funda ngakumbi malunga necandelo loqeqesho lweABCDE neABC.

Inkqubo yoqeqesho ye-GVT inokusetyenziswa nakweyiphi na imisipha, ngaphandle kwesisu, ekufuneka sisebenze ngokwesiqhelo, kuba kuyo yonke imithambo kubalulekile ukwenza isisu ukuqinisekisa uzinzo emzimbeni kunye nokuthanda ukusebenza kwentshukumo.

Njengoko olu qeqesho luphambili kwaye lukhulu, kuyacetyiswa ukuba uqeqesho lwenziwe phantsi kwesikhokelo sobuchwephesha bezemfundo yomzimba, ngaphandle koko kubalulekile ukuba ixesha eliphumayo phakathi kweeseti lihlonitshwe kwaye ukwanda komthwalo kwenziwa kuphela xa umntu lowo uziva ukuba akadingi kuphumla kakhulu ukuze akwazi ukwenza lonke uthotho.