Ukumpompa (kusuka kusenzo sesiNgisi ukupompa - “ukumpompa”) kuyindlela yokuqeqesha ehlose ukukhulisa ukujikeleza kwegazi emisipheni nokukhulisa ivolumu yabo ngesikhathi sokuqeqeshwa. Ukusebenza kwepampu kwenziwa ikakhulukazi ngabakhi bomzimba, kepha abasubathi abavela kweminye imidlalo yezamandla bazothola izinzuzo ezithile kuzo. Sizokutshela ukuthi yiziphi ezikule ndatshana.
Kuyini ukupompa?
Ukumpompa, okungukuthi, ukumpompa igazi emisipheni, kunikeza okuhlangenwe nakho okungenakulibaleka - lokhu kungukuhlanganisa okusobala kakhulu kwendlela echazwe. Kuhle ukubheka imisipha yakho ekhulisiwe, ubona umphumela lapha namanje.
Ungakufeza kanjani ukudonsa?
Kufezwa kanjani lokhu? Uyini umnyombo wokuqeqeshwa kokumpompa?
- Ngesitayela sokumpompa, njengomthetho, akuvivinywa amaqembu angaphezu kwemibili emisipha yokuzivocavoca.
- Ukuzivocavoca kukhethwa ngokukhethekile ukuzihlukanisa, okusho ukuthi, lapho kusebenza iqembu elilodwa lemisipha. Ncamela leyo minyakazo lapho uzwa khona leli qembu lemisipha elincane ngangokunokwenzeka.
- Isisindo sikhethwe ngendlela yokuthi ngendlela eyodwa uthola ama-reps ayi-15 "ahlanzekile", okungcono kakhulu, aze afike ku-20-25. “Inhlanzeko” ibaluleke ngokwedlulele - inqubo kumele iphelele, umuzwa womsebenzi kumele ube seqenjini lemisipha elihlosiwe kuphela! Ngakho-ke, ukuphindaphinda ngakunye kwenziwa ngendlela elawulwayo.
- Ekupheleni kwesethi ngayinye, kufanele uzwe ukuzwa okushisayo okushiwo emisipha ehlosiwe. Umuzwa ovuthayo ophakeme uzoba yisici esikhawulayo kumphindeli olandelayo. Ukuze ufeze lesi simo, gwema ekusebenziseni "iphuzu elidlulele" - ukuphumula okuphelele kwemisipha (isibonelo, ungazeluli izingalo ekugcineni emaphephandabeni noma lapho uguqulela ama-biceps), okufanele ahlale esesimweni esihle.
- Ekunciphiseni okuphezulu, akudingekile ukulungisa imisipha, yize kungenzeka, ngaleyo ndlela kufinyelelwa ebunzimeni obukhulu kakhulu ekuphumeni kwegazi kusuka emsipheni osebenzayo futhi, ngokufanele, kube nomphumela omkhulu kakhulu wepompo.
- Ngaphezu kohlobo olulula kakhulu lokuzivocavoca lokuphindaphinda okungu-15-25, kunezinhlelo eziningi eziyinkimbinkimbi ezisiza ukufeza ukujikeleza kwegazi okufanayo emisipheni: ama-supersets, ama-drop sets, ukugxila esigabeni esingesihle sokunyakaza, njll. Inketho engcono kakhulu kungaba ukufaka okuningana amacebo noma ukuwashintsha ukuze unikeze imisipha yakho ukucindezeleka okusha ngokuzivocavoca ngalunye.
Izinzuzo zokupompa
Iphuzu lazo zonke lezi zenzo ukukhulisa ukugeleza kwegazi kuye emsipheni, ngenkathi ngasikhathi sinye kunciphisa ukuphuma. Lokhu kuholela esikweletini se-oxygen ne-acidosis - i-acidification yemicu yemisipha. I-Acidification ingenxa yokuthi lapho ukuphuma kwegazi kuphazamisekile, ukugeleza nakho kuyehla, okusho ukuthi i-oxygen ayinaso isikhathi sokugeleza iye emsipheni osebenzayo ngemali efanele.
Ukuhlinzeka nge-fiber esebenza ngamandla, amaseli ashintshela ku-anaerobic, okungukuthi, indlela ye-anoxic ye-phosphorylation ye-oxidative noma ukukhiqizwa kwamandla - i-ATP. Ngokuhamba kwendlela engenawo umoya-mpilo yokukhiqizwa kwamandla, imikhiqizo yokwabelana yakhiwa - i-hydrogen ions. Yibona abashintsha imvelo engaphakathi kweseli. Ngokombono webhayoloji, lokhu kulimaza isakhiwo se-quaternary se-cell cell protein, esiza ukufinyelela kwamahomoni e-anabolic kuso. Kungenxa yesenzo samahomoni ezingeni lamaselula lapho imisipha yethu ikhula futhi ivuseleleke ngokushesha okukhulu.
Kodwa-ke, ungakhohlwa ukuthi lapho upompa, kuzosetshenziswa isisindo esincane sokusebenza (ngaphandle kwalokho ngeke ukwazi ukwenza inani elithile lokuphindaphinda), okuzoba kuncane kakhulu ekukhuthazeni ukukhula kwemisipha kunokuqeqeshwa okudala. Ukwanda okuncane kokugeleza kwamahomoni kuya kwimicu yemisipha akuyona into eyanele yokuthola inzuzo enkulu.
Imithetho yokupompa
Isimo esingeziwe sokumpompa ukuqeqeshwa isikhathi esifushane sokuphumula phakathi kwamasethi (akukho ngaphezu komzuzu, imizuzwana engama-30-40)... Lokhu kwandisa ukuminyana kwezinsimbi futhi kuholele ekusetshenzisweni kwamandla okwandisiwe.
Ukuvivinya ngamandla okukhulu kuphumela ekusetshenzisweni kwemali okwandisiwe. Ngakho-ke, imithombo yamandla yeseli iyaphela ngokushesha. Ngenkathi yokuqeqeshwa okuhlelekile ngesitayela esichaziwe, ikhono lamaseli emisipha lokugcina i-glycogen landa. Imisipha yakho izoba nemiqulu emikhulu ngenxa yalesi simo.
© romanolebedev - stock.adobe.com
Izincomo zokuqeqesha
Uma usebenzisa ukupompa kuphela ekuqeqesheni, inqubekela phambili ekukhuleni kwemisipha izobonakala ingaphansi kwezindlela zakudala zokuqeqesha amandla. Lokhu kuyiqiniso ikakhulukazi kubadlali abaqondile. Noma kunjalo, awudingi ukulahla lolu hlelo nhlobo - udinga kuphela ukujikeleza imithwalo ngendlela efanele... Isibonelo, ngesonto lokuqala, yenza izivivinyo kumodi yakudala - ukuphindaphinda okungu-10-12, kwesonto lesibili, sebenzisa ukudonsa futhi usebenze ukuphindaphinda okungu-15-25, okwesithathu, ubuyele kuma-Classics, njalonjalo.
Olunye uhlelo olusebenzayo lokuhamba ngebhayisikili ngale ndlela elandelayo:
- Isonto lokuqala - ukuqeqeshwa kwamandla okufukula amandla. Kusetshenziswa kuphela izivivinyo ezisindayo zesisindo samahhala, inani lokuphindaphinda lisuka ku-3 kuye ku-8-10.
- Isonto lesibili nelesithathu. Indlela yakudala yokwakha umzimba iyi-8-12 reps. Isisekelo siyisisekelo, kufakwa okunye ukufakwa.
- Isonto lesine liyafutha. I-15-25 reps, ungasebenzisa ama-supersethi, ama-drop sets, ukukhathala kwangaphambili namanye amasu afanayo. Ukuzivocavoca ikakhulu kuyahlukanisa.
Ekugcineni, isincomo esuselwa kwimisebenzi kaV.N.Seluyanov. Lapho wenza uhlelo lokuqeqesha ngaphakathi kohlaka lokuzivocavoca okulodwa, umthwalo eqenjini elifanayo lemisipha uzokweqa ngokweqile. I-Acidification ingaba namandla kangangoba esikhundleni sokunyusa izinqubo ze-anabolic ku-fiber yemisipha, izokhuthaza ukubizwa nge-catabolism, futhi esikhundleni sokwakha imiqulu emisha yemisipha, uzobe usuthatha isikhathi eside futhi uyisidina lokho owawunakho ngaphambi kokuqeqeshwa.
Ukugwema lesi simo esingemnandi, inketho engcono kakhulu yokwakha ukuzivocavoca ukupompa kungaba ukuzivocavoca ngokunye kwamaqembu emisipha ahlukaniswe ngokwenyama.
Isibonelo, ushaya ama-biceps akho. Phakathi kwamaqoqo ama-curls, wenza ama-squats ukuze ukhiphe amanye ama-radicals amahhala avela ku-fiber yemisipha. Vele, ngale ndlela, umphumela wokumpompa unzima kakhulu ukuwufinyelela, kepha ngakolunye uhlangothi, uzoqiniseka ukuthi awuzange usebenze kokubi. Futhi, le ndlela izokwengeza ukukhuthazela kwamaqembu emisipha asetshenziswayo - lokhu kuzokwenzeka ngenxa yokukhula kwesisindo se-mitochondrial. Okungukuthi, i-mitochondria ibhekele ukusetshenziswa komoya-mpilo kanye nokukhiqizwa kwamandla ngemicu yemisipha.
Uhlelo lokusebenza lokumpompa
Sikulethela ukunakekela kwakho okuhlukile kokuyinkimbinkimbi, lapho isonto lokuqala lingumsebenzi wamandla wakudala, kanti owesibili - ukudonsa amanzi. Ukuhlukaniswa ngesonto lokuqala kwenzelwe izinsuku ezine, kwezinye izinsuku amahlombe, imilenze, isifuba esine-triceps futhi emuva ngama-biceps kuyampompwa. Esontweni lesibili, kunokuzivocavoca okuthathu, futhi inhlanganisela yehlukile: isifuba ngomhlane, izingalo, imilenze ngamahlombe. Izinhlanganisela zikhethwa ngale ndlela ngenxa yezincomo ezingenhla zokuqeqeshwa kokumpompa.
Uma izivivinyo ezibalwe etafuleni zingakufaneli nganoma yisiphi isizathu, khetha okunye ukuzivocavoca esigabeni sokuzivocavoca.
Isonto lokuqala ngokuzivocavoca okudala:
| UMsombuluko (emahlombe) | ||
| Ukuma kwabezindaba bebhentshi | 4x10 |  |
| Uhleli ucindezela i-dumbbell | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells ezinhlangothini ngenkathi umile | 3x12 |  © Makatserchyk - stock.adobe.com |
| Iholela kudelta emuva ku-simulator | 4x12 |  © fizkes - stock.adobe.com |
| Swing in a crossover emthambekeni | 3x12 |  © Makatserchyk - stock.adobe.com |
| NgoLwesibili (imilenze) | ||
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x12 |  |
| I-Deadlift ngemilenze eqondile nge-barbell | 4x10 |  |
| Amaphaphu we-Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwethole kuphakama | 4x12 |  © Makatserchyk - stock.adobe.com |
| NgoLwesine (isifuba + ama-triceps) | ||
| Ukucindezela kwebhentshi | 4x12,10,8,6 |  |
| Hlanganisa i-Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Idiphu emabhaleni angalingani | 3x10-12 |  |
| Ukucindezela kwebhentshi ngokubamba okuncane | 3x10 |  |
| Ukucindezela kwebhentshi laseFrance | 3x12 |  |
| Ukusonta kusimulator | 4x12 |  |
| NgoLwesihlanu (emuva + ama-biceps) | ||
| Ukudonsa okubanzi | 4x10-12 |  |
| Donsa ibha uye ebhandeni | 4x10 |  © Makatserchyk - stock.adobe.com |
| Umugqa Wokubamba Onciphisa Umncane | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukufa kwe-T-bar | 3x10 |  |
| I-Hyperextension | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ama-curls e-barbell emi | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ama-curls e-Dumbbell ahleli ebhentshini elithambekele | 3x10 |  © Makatserchyk - stock.adobe.com |
| Umlenze olenga uphakama kubha evundlile | 4x10-12 |  |
Isonto lesibili ngokusebenza kokumpompa:
| UMsombuluko (imilenze + amahlombe) | ||
| USmith Squats | 4x15-20 |  © Artem - stock.adobe.com |
| Cindezela ibhentshi uhleli noma umile | 4x15-20 |  © lunamarina - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x20-25 | |
| Bahleli Bamahlombe Abezindaba | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Deadlift ngemilenze iqonde nge barbell | 4x15-20 | |
| Ukudonsa okubanzi kwe-barbell | 4x20-25 | © Makatserchyk - stock.adobe.com |
| I-Superset: izandiso zemilenze + ama-curls kuma-simulators | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Isethi yokwehla: jika ama-dumbbells ezinhlangothini ngenkathi umile | 3x esiphezulu, ezimbili kwesisindo | © Makatserchyk - stock.adobe.com |
| Isethi yokwehla: igobele phezu kwe-dumbbell swings | 3x esiphezulu, ezimbili kwesisindo |  © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (izandla) | ||
| Ukucindezela kwebhentshi laseFrance | 4x15-20 | |
| Ama-curls wezingalo nge-barbell ye-biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Izintambo zidonsa ngemuva kwekhanda phambili ku-crossover | 3x20-25 |  © tankist276 - stock.adobe.com |
| Ama-curls wezingalo ezinama-dumbbells ama-biceps ahleli ebhentshini elithambekele | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Isethi yokwehla: isandiso sedumbbell ngemuva kwekhanda | 3x esiphezulu, ezimbili kwesisindo |  © Vitaly Sova - stock.adobe.com |
| Isethi yokwehla: amabhlogo aphansi noma ama-crossover curls | 3x esiphezulu, ezimbili kwesisindo |  © antondotsenko - stock.adobe.com |
| I-Superset: I-Rope Handle Triceps Row + Reverse Grip Bicep Curls | 3x20 + 20 |  © _italo_ - stock.adobe.com  |
| NgoLwesihlanu (esifubeni + emuva) | ||
| Ukucindezela kwebhentshi | 4x15-20 | |
| Ukudonsa okubanzi kwebhulokhi engenhla kuye esifubeni | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Cindezela kuSmith ebhentshini elithambile | 3x15-20 |  © Izithombe ze-Odua - stock.adobe.com |
| Ukugxila okuvundlile kubhulokhi engezansi | 3x15-20 |  © tankist276 - stock.adobe.com |
| Imininingwane yesandla ku-simulator ye-Butterfly | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Umugqa webha oya ebhande elilele ebhentshini elithambekele | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| I-Superset: imininingwane ye-crossover + dumbbell pullover | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  © Nicholas Piccillo - stock.adobe.com |
Ungakhohlwa ukuthi lapho ushaya ukuzivocavoca umzimba, awudingi ukugoqa ngokuphelele imilenze yakho kuzo zonke izingqimba, imishini yokunyathela imilenze, futhi ungavuli izingalo zakho kunoma iyiphi imishini yokunyathelisa nama-curls ama-biceps.
