Kwezinye izimo, akunangqondo ukuthi umgijimi asebenzise imizamo emihle kakhulu futhi ayenze nzima inqubo yokuqeqesha. Uma iqoqo lemisipha lizinzile, kwanele ukusebenzisa izivivinyo eziyisisekelo ezihlangene ngesikhathi sokuqeqeshwa. Kwesinye isikhathi lokhu kuyisilinganiso esidingekayo. Isibonelo, uma umuntu engenaso isikhathi esanele sokuqedela ukusebenza ngamandla okukhulu, uhlelo oluyisisekelo lokuqeqesha luzonciphisa isikhathi.
Isikhathi sincishisiwe ngokususa ukunyakaza okuhlukanisiwe: kuhlala okuyisisekelo kuphela - okudingakalayo ukukhula kwemisipha. Ngasikhathi sinye, umgijimi akenzi ngaphezu kokuzivocavoca okungu-5-6 kokuzivocavoca ngakunye, okwenza kube nezimfuneko eziphezulu kakhulu zokukhula kwemisipha, kepha esebenzisa isikhathi esincane nezinsizakusebenza kulokhu.
Namuhla sizobheka ukuthi luyini uhlelo lokuqeqesha oluyisisekelo lokuthola isisindo semisipha nokuthi yiziphi izinzuzo kanye nokungahambi kahle kwalo.
Inhloso yohlelo oluyisisekelo
Uhlelo oluyisisekelo lufanele amaqembu ahlukene abaqeqeshwayo:
- Kubasubathi abanesipiliyoni, ngokuya ngomthetho wokulungiswa kwesikhathi semithwalo noma ukuphumula ekuqeqeshweni okunzima.
- Abasubathi be-Novice - isisekelo sifundisa indlela yokuthola imisipha kahle futhi kancane kancane yakhe isisekelo samandla.
- Ama-Ectomorphs nama-mesomorphs abafuna ukuthola ubukhulu bemisipha yekhwalithi.
- Amantombazane anentshisekelo enkulu emidlalweni yensimbi futhi angafundanga ngokuphelele ukulalela imizimba yabo.
- Abasubathi abakulungele ukuqina nokuwela umnqamlezo abayintandokazi kubo, kodwa hhayi indlela yokuphila noma ubungcweti.
Izinzuzo zohlelo oluyisisekelo
Izinzuzo eziyinhloko zokuqeqeshwa okunjalo:
- Ukwenza ukunyakaza okunzima okuhlangene okuningi kushukumisa ukukhula kwamaqembu emisipha emikhulu nencane nokwanda kwezinkomba zamandla.
- Yonga isikhathi. Awusebenzisi isikhathi esiningi ekuzivocavoca okuhlukanisiwe, isikhathi sokuzivocavoca sincishisiwe izikhathi eziyi-1.5-2.
- Cishe isiqinisekiso esiphelele sokuthi ngeke udlule. Imvamisa, abasubathi be-novice banezela ukuhlukaniswa okuningi kuhlelo, ngaphezu kwesisekelo, ngenxa yalokho, imisipha ithola umthwalo owedlulele, abanaso isikhathi sokululama futhi abakhuli.
Okubi kohlelo
Kodwa-ke, uhlelo oluyisisekelo lokuqeqesha isisindo alunazo izingqinamba zalo:
- Ukuvivinya umzimba okuyisisekelo kuyabuhlungu. Isibonelo, imishini yokunyathelisa ibhentshi ingalimaza izihlakala zakho, izindololwane namahlombe akho, futhi ama-barbell squats angakulimaza amadolo noma umqolo.
- Abanye abasubathi bathambekele ekubambeni i-hypertrophy esiswini. Ukwenziwa njalo kwesisekelo kuzokwenza kubi kakhulu. Ngenxa yalokho, ukhalo olubanzi nobungozi be-hernia ye-umbilical. Kepha lokhu kungasebenza ngezisindo ezisindayo (ngokwesibonelo, ukubulawa kwabantu kusuka ku-200 kg).
- Isici se-Psychological. Kunzima usuku nosuku ukuzilungiselela ukusebenza kanzima okuyisidina ekuzivocavoca umzimba okuhlangene: kubagijimi abaningi nabasubathi besifazane kulula kakhulu ukubahlukanisa - abalayishi kakhulu isimiso sezinzwa esiyinhloko.
Amathiphu wokwakha i-database
Izeluleko ezimbalwa zochwepheshe:
- Lapho wenza izinhlelo zokuqeqesha eziyisisekelo ejimini, gxila kakhulu ekuphumuleni nasekululameni. Akuwenzi mqondo ukuqeqesha nsuku zonke - imisipha yakho kanye nezinto ezisetshenziswayo ezi-ligamentous kumane nje azikulungele lokhu, kungekudala noma nini konke kuzophela ngokulimala noma ngokweqile. Inketho engcono kakhulu yenkimbinkimbi enjalo kathathu ngesonto.
- Ungafaki ama-squats namalifting ngosuku olufanayo. Lokhu kungumthwalo owedlulele emhlane ongezansi nakuma-extensors womgogodla.
- Thatha usuku noma ezimbili zokuphumula okuphelele ngaphambi nangemva kokuqeqesha iqembu lakho lemisipha elibalulekile. Lokhu kuzosiza ukululama kusenesikhathi nokukhula.
- Beka isikhathi sakho sokuphumula phakathi kwamasethi. Zama ukuphumula kungabi ngaphezu kwemizuzu engu-1.5-2, kuma-squats nakuma-deadlifts ngalesi sikhathi kungakhuphuka kube yimizuzu engu-3-4.
- Gxila kunqubo yokuzivocavoca nokuzwa kwemisipha, hhayi isisindo. Ngaphandle kobuchwepheshe, isisindo asisho lutho. Kepha ngasikhathi sinye, zama ukwandisa ngokuhlelekile izinkomba zakho zamandla.
- Hlela ukusebenza kwakho ukuze kulingane nesimiso sakho. Isibonelo, uma uMgqibelo usuku lwakho lokuphumula, lapho ungalala khona isikhathi eside futhi udle okuningi, ngakho-ke ululame kangcono, khona-ke ukujima okunzima kakhulu kufanele kwenziwe ngoMgqibelo.
- Ungakhohlwa ukwengeza umthwalo wakho. Ukuqeqeshwa okuyisidina kuholela ekumeni njalo. Uma unomuzwa wokuthi uyekile ukukhula nokuqina, yenza ushintsho kunqubo yokuqeqesha. Qeqesha isonto elilodwa ngemodi enzima, elinye libe yimodi elula, unciphise izisindo zokusebenza ngo-30-40%, wandise inani lokuphindaphinda futhi ungafinyeleli ukwehluleka. Lokhu kuzonikeza imisipha yakho, amalunga nemisipha ikhefu kusuka ezinsimbini ezisindayo, okuzoholela enqubekelweni enkulu ngokuzayo.
Uhlelo oluyisisekelo lwabesilisa
Uhlelo oluyisisekelo lokuqeqeshwa kwabesilisa lubandakanya izivivinyo ezisindayo zokuhlanganisa okuningi ezenziwa ebangeni lokuphindaphinda eliphakathi (6 kuye ku-12). Le ndlela izoholela ekukhuphukeni kwemisipha ephezulu.
Ukuhlukaniswa kwezinsuku ezintathu kubukeka kanjena:
| UMsombuluko (chest + triceps + deltas) | ||
| Ukucindezela kwebhentshi | 4x12,10,8,6 |  |
| Hlanganisa i-Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Idiphu enezisindo ezingeziwe | 3x10-12 |  |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 |  |
| Umshicileli ka-Arnold | 4x10-12 |  |
| Ukudonsa okubanzi kwe-barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| I-Deadlift yakudala | 4x12,10,8,6 |  |
| Ukudonsa okubanzi okunesisindo esingeziwe | 4x10-12 |  |
| IBarbell Row eya eBelt | 4x10 |  © Makatserchyk - stock.adobe.com |
| Umugqa Wokubamba Onciphisa Okumincane | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ama-curls e-barbell emi | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ukusonta kusimulator | 3x12 |  |
| NgoLwesihlanu (izinyawo) | ||
| Izikwele Zamahlombe kaBarbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze kusimulator | 3x10 |  |
| Amaphaphu kaBarbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| IsiRomania Dumbbell Deadlift | 4x10 |  |
| Ukuma kwethole kuphakama | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Umlenze olenga uphakama kubha evundlile | 3x10-12 |  |
Ngakho-ke, ezinsukwini ezintathu uzosebenza wonke amaqembu emisipha. Ukusebenza kufushane (hhayi ngaphezulu kwamahora angu-1-1.5), kepha kushubile. Sizama ukusebenza ngezisindo ezihloniphekile futhi siphumule kancane phakathi kwamasethi. Uma leli nani lomsebenzi libonakala linganele kothile, engeza ukuzivocavoca okukodwa. Kodwa-ke, khumbula ukuthi inhloso yethu ukuthuthuka ngangokunokwenzeka ngaphandle kokubulawa njalo ekuqeqeshweni.
Uhlelo oluyisisekelo lwamantombazane
Uhlelo oluyisisekelo lokuqeqeshwa kwabesifazane luqukethe izivivinyo ezenziwa ebangeni lokuphindaphinda elingu-10 kuye ku-15. Ngale modi, ngeke ulayishe ngokweqile amalunga nemisipha bese uthinta imisipha ngokushesha.
Ukuhlukaniswa uqobo izinsuku ezintathu kubukeka kanjena:
| UMsombuluko (chest + triceps + deltas) | ||
| Ukucindezela kwebhentshi likaDumbbell | 4x10 |  |
| Uhleli phansi ucindezela isifuba | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 | |
| Uhleli ucindezela i-dumbbell | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 3x12-15 |  |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Ukubamba okubanzi kudonsela esifubeni | 4x10 |  © Makatserchyk - stock.adobe.com |
| Umugqa we-dumbbell eyodwa ebhande | 4x10 |  |
| Umugqa Wokubamba Onciphisa Okumincane | 3x10 | © Makatserchyk - stock.adobe.com |
| Ukudonsa okuvundlile kubhlokhi | 3x10 |  © tankist276 - stock.adobe.com |
| Ukuma kwama-dumbbell curls | 3x10 |  |
| Phindela emuva ama-crunches ebhentshini | 3x10-12 |  |
| NgoLwesihlanu (izinyawo) | ||
| Izikwele Zamahlombe kaBarbell | 4x10-12 | © Vitaly Sova - stock.adobe.com |
| Izikwele zemishini yokugenca | 3x10-12 |  © mountaira - stock.adobe.com |
| I-Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Izinsizwa zikaSmith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Ibhuloho elikhazimulayo nge-barbell noma ngomshini | 4x10-12 |  © Ukukhiqizwa kwe-ANR - stock.adobe.com |
| Ukuma kwethole kuphakama | 4x15 | © Makatserchyk - stock.adobe.com |
Ukugcizelelwa kulokhu kuhlukaniswa kufanele kube kuma-quadriceps, imisipha nezinqe - lezo zindawo amantombazane amaningi azithatha "njengezinkinga". Kungcono ukusebenzela amanye amaqembu emisipha ngemodi emnene ukuze ungalayishi ngokweqile amalunga nemisipha futhi ugxile kukho konke ukucindezelwa koqeqesho eqenjini lemisipha elihlosiwe, khona-ke intuthuko ekulo izobe isiphezulu.
Uhlelo oluyisisekelo lwabaqalayo
Abaqalayo kufanele kancane kancane bathole umfutho kwinqubo yokuqeqesha. Isiqalo esihle sezinyanga ezimbalwa zokuqala wuhlelo oluyisisekelo lokuqeqesha lapho usebenza umzimba wakho wonke khona njalo. Lokhu kuzodala indawo evundile yokuqhubeka nokuqeqeshwa kwamandla: funda inqubo elungile, uthole isisindo sokuqala semisipha, uqine futhi ulungiselele amalunga nemisipha yomsebenzi obucayi. Ukuzivocavoca umzimba kathathu ngeviki kuzokwanela.
Ngenxa yokuthi abaqalayo banezisindo ezincane, imisipha izoba nesikhathi sokululama, noma isebenze kathathu ngesonto. Udinga ukushintshela ekuqhekekeni lapho izisindo ezisebenzayo zikhuphuka kakhulu futhi uzizwa ukuthi awusakwazi ukululama kahle.
Lesi sakhiwo siqukethe ukusebenzisa okubili okufanele kushintshwe. Isibonelo, ngesonto lokuqala ngoMsombuluko wenza owokuqala, ngoLwesithathu - owesibili, ngoLwesihlanu - futhi owokuqala, nangoMsombuluko wesonto elilandelayo - uphinde usebenze okwesibili, njalonjalo.
| Ukuzivocavoca 1 | ||
| Ukucindezela kwebhentshi | 4x10 | |
| Idiphu emabhaleni angalingani | 3x10-12 | |
| Ukudonsa okubanzi | 4x10-12 | |
| Umugqa we-dumbbell eyodwa ebhande | 4x10 | |
| Uhleli ucindezela i-dumbbell | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Cindezela umlenze | 4x10-12 | |
| Ukuqamba ama-curls emilenzeni ku-simulator | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 3x12 | |
| Ukuzivocavoca 2 | ||
| Hlanganisa i-Dumbbell Press | 4x10 | © Makatserchyk - stock.adobe.com |
| Ukucindezela kwebhentshi ngokubamba okuncane | 4x10 | |
| Umugqa Wokubamba Onciphisa Okumincane | 3x10 | © Makatserchyk - stock.adobe.com |
| Umugqa we-T-bar ngokubamba okuncane okuhambisanayo | 3x10 |  |
| Ukudonsa okubanzi kwe-barbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Izikwele zemishini yokugenca | 4x10-12 | © mountaira - stock.adobe.com |
| IsiRomania Dumbbell Deadlift | 4x10-12 | |
| Umlenze olengayo uyaphakama | 3x10-12 | |
Zama ukukhulisa izinkomba zamandla ngokuzivocavoca ngakunye, kodwa akuncikezi enkambisweni. Lolu hlelo alufaki ukubulawa kwabantu okudala kanye nezikwele, ngoba lokhu kunzima kakhulu futhi kuyisimo esibuhlungu sokufakwa ohlelweni oluyisisekelo lokuqeqesha abaqalayo. Okokuqala, udinga ukudala i-corset yemisipha ngokwenza okunye, ukuvivinya okulula emhlane nasemilenzeni, futhi kuphela ngemuva kwalokho lapho uqala ukufunda inqubo yokubulala nokuhlikihla ngezinsimbi ezincane zokusebenza (okungcono ngaphansi kokuholwa ngumqeqeshi).
