Uhlelo lokuqeqesha amandla emisipha ejimini nasekhaya * Isiphambano

Umgijimi ngamunye unezisusa zakhe kanye nezinhloso zakhe zesikhathi eside. Kepha cishe bonke abasubathi bavumelana ngento eyodwa - isifiso sokuqina. Yilokhu uhlelo lokuqeqeshwa kwamandla lwenzelwe khona. Ungakhulisa kanjani amandla emisipha ngenkathi uzivocavoca ejimini noma ekhaya, sizotshela kulesi sihloko.

Izici zokuqeqeshwa kwamandla

Ukuthunyelwa okubaluleke kakhulu ekuqeqesheni ukwandisa amandla emisipha ukuthi akukho ukuhlangana okuqondile phakathi kwesisindo semisipha namandla omzimba.

Kuyacaca ukuthi uma uzijwayeza ngokwamasiko wendabuko wokwakha umzimba, amandla akho azokhula kanye nobukhulu bemisipha. Kodwa-ke, akukuningi kangako uma kuqhathaniswa nohlelo lwe-powerlifting. Ngasikhathi sinye, amakilasi we-powerlifting azonikeza ubukhulu bemisipha ethile, kepha hhayi kakhulu njengokwakha umzimba. Ngamafuphi, esikutholayo yilokho esikutholayo.

Iphuzu lesibili elibalulekile ukuthi awekho amandla ajwayelekile angajwayelekile - kukhona kuphela amandla amaqembu emisipha yasendaweni. Yini elandelayo kulokhu?

Ngabe udinga ukuthola kusengaphambili ukuthi kungani ufuna ukuqina? Yini ozoyenza uma usuqina? Ngokuya ngama-biomechanics of movement, uzokuqonda ngokushesha ukuthi yimaphi amaqembu emisipha owadingayo ukuze uthuthukise kuqala. Ngakho-ke, ukugcizelelwa kohlelo lwakho kuzoba kubo.
Ukubonakaliswa kwamandla amakhulu kuncike ekutheni uyiqonda kahle kanjani inqubo yokunyakaza lapho ufuna ukukhombisa khona umzamo omkhulu. Isithombe esicacile sokunyakaza ozokwenza kufanele sakhe ekhanda lakho. Akufanele ucabange nokuthi uzokwenza kanjani. Ubuchopho kufanele buthumele isignali emisipheni, isibonelo, ijezi. Futhi umzimba kufanele wenze lokhu kunyakaza. Ngasikhathi sinye, akufanele kube khona imicabango ekhanda lami, njengokuthi: Ingabe ngiyisigqila ngokwanele? Ngabe ngisasabalalise isisindo unyawo lonke? Ngabe ngizobeka izingalo zami phezu kwekhanda lami noma ngemuva kwami? Akufanele kube khona imicabango ekhanda nhlobo. Umzimba uqobo kumele ube ne-algorithm ecace bha.

Ukuqedwa kwezixhumanisi "ezibuthakathaka" phakathi kwemisipha

Ukwenza umzamo omkhulu kunoma yikuphi ukunyakaza, akufanele kusebenze iqembu elilodwa lemisipha, kodwa ukulandelana okuphelele - eminye imisipha kufanele izinzise ukuma kwamalunga, abanye kufanele benze ingxenye yokuqala yomzila, kanti abanye kufanele "bathathe isinyathelo" kusuka kokugcina esigabeni esithile se-amplitude. Ngasikhathi sinye, akufanele kube khona izixhumanisi ezibuthakathaka kulo lonke uchungechunge lwemisipha.

Ake sibheke isibonelo somshini wokucindezela ibhentshi olele phansi (i-lift version): imilenze nezinqe ziqinisa isimo se-pelvis, ama-extensors womgogodla enza i-hyperlordosis, ebeka isifuba phezulu. Lokhu kunciphisa umzila we-boom. Ekuphakamiseni, ibha itholakala kuma-delts angaphambili nakuma-triceps. Njengoba ibha yehliswa, isisindo sisatshalaliswa ngokwengeziwe ngemisipha yepectoral. Ngemuva kokuthi ibha ithinte isifuba, kubalulekile ukuvula ama-triceps, ama-pectorals kanye ne-delta emuva ngasikhathi sinye, futhi ukuze i-latissimus dorsi isize yonke le "ensemble". Ngaphezu kwalokho, ngesikhathi sokuphula i-barbell esifubeni, izithende kufanele zishaye phansi, zidlulise amandla e-kinetic kuyo yonke imisipha efakwe kuhlu lwebhande lehlombe eliphezulu. Kunesimo lapho ukungathuthuki kahle kwe-delta yangemuva nokungakwazi ukuyivula kuzonciphisa kakhulu umphumela wokusebenza kokugcina.

Ngokubonakaliswa kwamandla amakhulu, umfutho wezinzwa othunyelwe ubuchopho emisipheni kubalulekile.

Imvamisa yalesi sifiso ihlale ifana, kepha inani lemicu yemisipha eqashiwe alifani. Ngcono ukuxhumeka kwakho kwe-neuromuscular, izingxenye eziningi zezimoto ezicutshini zizobandakanyeka ngasikhathi sinye. Ngokunjalo, isici sokuqeqeshwa komzimba esikuvumela ukuthi usebenzise imisipha enesisindo esincane naso sizosiza.

Umjikelezo weMacro wokuqeqeshwa kwamandla

Ukufingqa okungenhla, siyabona ukuthi i-macrocycle yethu yokwakhiwa kwamandla kufanele ibandakanye ukuqeqeshwa okulandelayo:

ekwakhiweni kokuxhumana kwe-neuromuscular. Lapha ungasebenzisa ukuqeqeshwa kwemicu ye-oxidative yemisipha (i-OMF) ngokwe-V.N. USeluyanov (bheka ngezansi ukuthola eminye imininingwane);
ekwakhiweni kwamasu wokunyakaza ngokwakhiwa kwezigaba ezahlukahlukene ze-amplitude;
ekwakhiweni kwemicu ye-glycolytic noma yemisipha esheshayo usebenzisa i-80% yesisindo esiphezulu;
"Igumbi langemuva" - izivivinyo ezihlose ukuqeda lezo "zixhumanisi ezibuthakathaka".

Lapho uqeqesha amandla emisipha, zama ukugwema i-acidification eyeqile: inani lezimpinda nezindlela ngaphakathi kohlaka lwemijikelezo yamandla kufanele libe phansi kakhulu uma kuqhathaniswa nokusebenza okuqondiswe ekutholeni ubukhulu bemisipha.

Lokhu kungenxa yokuthi lapho senza okuningi, ama-hydrogen ions amaningi akhululwa emisipheni yethu ngenxa ye-anaerobic glycolysis. La ma-ion akhulisa i-asidi ngaphakathi kweseli yemisipha futhi, uma ekhona ngobuningi obanele, enza kube lula ukufinyelela kwamahomoni ama-anabolic ku-nucleus yeseli. Ngokweqile, zibangela i-catabolism eyeqile.

Endleleni yokwakha amandla, sibhekene nezinselelo ezimbili. Okokuqala, ukunciphisa i-catabolism kusuka ekuqeqeshweni kwamanje, futhi okwesibili, ngenxa yokuthuthukiswa kwe-mitochondria emisipha, ukukhulisa ukumelana kwabo ne-acidification. Iqiniso ukuthi yi-mitochondria ekwazi ukumunca ama-hydrogen ion.

Uhlelo lokuqeqesha amandla eGym

Njengoba izinhloso nezinhloso zehlukile kuwo wonke umuntu, futhi nomthamo wendatshana ulinganiselwe, sizobheka ukuthi uhlelo lokuqeqesha amandla ejimini lwakhiwa kanjani kusetshenziswa isibonelo somshini wokucindezela ibhentshi, njengomsebenzi wokuzivocavoca obonakalayo futhi owaziwa kakhulu.

ukuzivocavoca kokuthuthuka kwemicu ye-glycolytic muscle (GMF) *

ukusebenzela inqubo yokucindezela ibhentshi (isisindo se-projectile 50-60% sobukhulu obuphezulu)
ibhlokhi ephansi yokufakwa kwamalati 3 * 8
ukunwetshwa kwezingalo kusuka ebhulokini eliphezulu 3 * 8-10

ibha cindezela (isisindo esingu-90-100% sokuphindwa kabusha) - inani eliphakeme lamasethi ku-1-3 reps
izintambo ngokuthambekela ezinhlangothini kuze kube se-delta engemuva - 3 * 8-10
ukugoba izingalo ngama-dumbbells - 3 * 10-12 ngengalo ngayinye

ibhentshi cindezela ngesitayela "somakhi": imilenze ebhentshini, i-lumbar lordosis ilungiswa kakhulu. Umshini wokucindezela ibhentshi wenziwa ngokubamba okubanzi ikakhulukazi ngenxa yokufakwa kwemisipha ye-pectoral, isisindo esingu-60-70% se-re-maximum. Indlela ngayinye kufanele yenziwe kuze kube ukukhathala okuncane, ukushisa okuncane emisipha ye-pectoral.
ukuqeqeshwa kokuthuthukiswa kwe-OMV **

ukucindezela kwebhentshi ngokubamba okuncane, isisindo se-projectile - 50-60% we-PM, sebenza ku-OMV ***
barbell squats - sebenza kwi-BMV
induku idonsa ukuthambekela - 3 * 6-8

umshini wokucindezela ibhentshi ngobubanzi obugcwele kumasu wokuncintisana. Isisindo - 90-100% ka-PM. Inani lezindlela liyi-5-6, inani lokuphindaphinda lingu-1-3 ngesethi ngayinye. Ukusebenzela ukwehluleka akwenziwa. Ukuphumula phakathi kwamasethi - imizuzu engu-3-10

umshini wokucindezela ibhentshi, ngobukhulu obugcwele, isisindo - 40-50% we-PM. Inani lokuphindaphinda liyi-10-15, ijubane lokwenza kwehlisa isisindo ngokubalwa kwe-4-6, ukukhuphuka kubukhali, kufiphele, ngokushesha okukhulu
Ukudonswa kwebhulokhi ephezulu yezicubu ezibanzi - 3 * 8
isandiso se-triceps kusuka kubhulokhi eliphezulu - 3 * 8

Iholide

umshini wokucindezela ibhentshi, ngesitayela se-OMV **

ibha cindezela, isisindo esingu-90-110% se-RM, inani lokuphindaphinda ochungechungeni-1-3, inani lezindlela-5-6

Ukucindezela kwebhentshi ngokubamba okuncane ngesitayela se-OMV ***

Iholide

Ukuzivocavoca kokuthuthuka kwemicu ye-glycolytic muscle fibers (GMF) *

Izincazelo:

* Ukusebenza nge-GMV kusho ukuthi usebenzisa isisindo sokumelana cishe esingama-70-80% we-rep max yakho. Inani eliphindaphindwayo lokuphindaphinda kule ndlela liyi-10, inani eliphakeme lezindlela zebha liyi-10 noma ngaphezulu, njengengxenye yokuqeqeshwa kokuthuthuka kwe-GMV. Ukuphumula phakathi kwamasethi imizuzu engu-1-3, imizuzu eyi-1.5 ngokufanele. Umsebenzi wakho ukudala i-acidification yendawo encane. Phakathi kwamasethi, kuyalulekwa ukwenza umsebenzi oshukumisayo okhanyayo ukuze unciphise ama-hydrogen ions ku-fiber yemisipha.

**Ngisho nesisindo esincane singasetshenziswa lapha - ama-40-50% we-re-maximum. Ukuthuthukiswa kwemisipha ye-pectoral kuleli cala kungokulandelayo:

30 s - sondela
30 s - ukuphumula
30 s - sondela
30 s - ukuphumula
30 s - sondela
30 s - ukuphumula

Lesi isiqephu esisodwa. Le ndlela yenziwa ngejubane eliphansi ngokweqile; ukuphumula kwemisipha ezindaweni ezimbi kakhulu zokunyakaza kufanele kugwenywe. Ukuphumula phakathi kweziqephu - imizuzu engu-15. Ngalesi sikhathi, ungenza ama-squats nge-barbell ngendlela efanayo.

***Uhlelo lomsebenzi luzofana ncamashi nokwethulwe ngenhla, ngomehluko kuphela ozobe wenza umshini wokucindezela ibhentshi ngokubamba okuncane, ngokulandelana, iqembu lakho le-muscle elihlosiwe lizoba umsipha wehlombe wehlombe.

Ukuqeqeshwa kwamandla ekhaya

Ngokuphathelene nokwakhiwa kwamandla lapho usebenza nesisindo sakho, kunendlela ehlukile - ama-calisthenics. Lolu uhlelo lokuzivocavoca olwenziwa ikakhulu ngesisindo somzimba wakho. Kumsebenzi nesisindo somsubathi lapho uhlelo lokuqeqeshwa kwamandla ekhaya lusekelwa khona. Ngaphezu kokuthi izivivinyo ezifakiwe kuhlelo azidingi imishini yezemidlalo ekhethekile, inezinye izinzuzo eziningi kanye nokubi.

Cabanga ngamaphuzu amahle nambi:

ikhono lokuziqeqesha noma kuphi nanoma nini, awudingi ukuzivocavoca umzimba;
isidingo sokubandakanya njalo amaqembu amaqembu emisipha ngasikhathi sinye, okuholela ekuphenduleni okukhulu kwamakhemikhali;
ayikho indlela yokuphakamisa isisindo sezisindo;
amathuba ambalwa okusebenza amaqembu amancane emisipha ngokuzihlukanisa.

Lapho sisebenza ngamandla, kufanele sikhuphule umthwalo njalo. Lapho sivocavoca isisindo somzimba wethu, sinezindlela ezimbili zokuqinisekisa lokhu:

okokuqala ukwenza ukuzivocavoca umzimba kuhamba kancane;
okwesibili ukwenza ukuphindaphinda okuningi ekuzivocavoca umzimba noma ukwenza uchungechunge oluningi.

Isici somsebenzi wobuchwepheshe siyekiwe. Uma uhlelo lwakho luqukethe ukudonsa nokudonsela phezulu, uzobe wenza ukudonsa nokuqhubekisa ukuzivocavoca ngakunye, ngaleyo ndlela uthuthukise inqubo yakho.

Inkinga "yokuyeka phansi" nayo ixazululwa lapha yodwa. Ngesikhathi sokuzivocavoca, iqembu lemisipha elisalele ngandlela thile lizothuthukisa amandla alo liye ezingeni elidingekayo.

Futhi okunye okuhle kakhulu ukuthi akudingeki ucabange nge-SMOA ne-OMV. Umane ushintshe phakathi kokuzivocavoca "okuhamba kancane" noku "kushesha", okungukuthi, ngokuzivocavoca okuqhumayo nangejubane elincane.

Ngokwenzayo, uhlelo lokuqeqesha umzimba luyobukeka kanjena:

Ukuqhuma	Ukudonsela phezulu kubha - 5 * 10 Ama-push-up avela phansi - 5 * 10 Ukugxuma etsheni lomgwaqo - 5 * 10
Kancane	Ukudonsa - ama-30-40 s (ama-3-4 wokwehlisa, inani elifanayo nokuphakamisa) - amasethi ama-4 Ama-push-up kusuka phansi - amasethi ama-4 (inqubo efanayo) Ama-squats omoya - amasethi ama-5 (inqubo - efanayo)
Ezokungcebeleka
Ukuqhuma	Ukudonsa kubha evundlile - 5 * 11 Ama-push-up avela phansi - 5 * 11 Ukugxuma etsheni lomgwaqo - 5 * 11
Kancane	Uhlelo olufanayo, kepha inani leziqephu landa ngokuqhubekayo
Ezokungcebeleka
Ngokulinganisela	Ukudonsa - izikhathi ezi-3 * eziphezulu zezikhathi Ama-Push-ups - izikhathi ezi-3 * ezikhulukazi Ama-squats - inani elingu-3 * eliphakeme lezikhathi Umlenze olenga uphakama kubha evundlile - 3 * 10-12
Ezokungcebeleka
Ukuqhuma	Faka i-rep eyodwa ochungechungeni ngalunye lwezivivinyo ezingenhla
Kancane	Uhlelo luyefana, sithuthukisa inani leziqephu
Ezokungcebeleka
Ukuqhuma	Faka i-rep eyodwa ochungechungeni ngalunye lwezivivinyo ezingenhla
Kancane	Uhlelo luyefana, sithuthukisa inani leziqephu
Ngokulinganisela	Uhlelo luyefana, kepha inani eliphakeme lokuphindaphinda ekunyakazeni ngakunye kufanele lenyuke

Lapho ufunda izinombolo ezingama-60 noma ngaphezulu ama-push-up, ama-20 noma ngaphezulu wokudonsa kanye nama-squats ayi-100 noma ngaphezulu ngendlela eyodwa, ungaqhubekela phambili ekufundiseni izivivinyo eziyinkimbinkimbi, njengokuphuma ngezingalo ezimbili, ukusunduza ku-handstand ikhanda phansi, ukuphakamisa nge-roll over.