Kancinci malunga nokwakha umzimba. Ukusehlisa

Kwangexesha elide lophuhliso, ukwakha umzimba kwafumene iindlela ezininzi ezahlukeneyo, kodwa ezilungileyo zazo zibhekwa njengendlela yokuyeka. Yisiphi isethi sokuhlahlela? Kule nqaku, siza kuxubusha le ngongoma ngokubanzi. Amanye asebenzisa kunye nezicwangciso ziya kunikwa, iingcebiso kubaqalayo ziya kunikwa.

Ulwazi jikelele

Kutheni baqala ukusebenzisa le nqubo ekwakheni umzimba? Le ndlela yafika nini? Ukusekwa kwamanzi, ngokwenene, yinkqubo eyenziwa ngumsebenzi phambi kokugqithisa okanye ukuphelelwa kancinci, emva koko ulahla inani elincinci lobunzima kwaye uqhubeke nokuphumeza iindlela ezinomlinganiselo omncinci. Nguye okhuthaza ukukhula kwemisipha ngokuhlukileyo. Le ndlela yafunyanwa kuqala ngumlobi-ntatheli kunye nomhleli wencwadi ethi "Inkcubeko yomzimba" uHenry Atkinson kwi-1947 yekude. Kanye emva kokuba oko kwamkela kwaqala ukubizwa ngokuhlukile. Ngokomzekelo, "isethi yokunciphisa", "ukusetha kwethathu" kunye "nokusetha".

Iinjongo

Ngenxa yokuba umnqweno womzimba uzimisele 'ukuzincwina' kuphela, kodwa ukuba angaphuhlisi ukusebenza kakuhle kunye nemveliso, ubizwa ngokuba ngumdlali oyingqayizivele. Yingakho abacebisi bomzimba bebathanda kakhulu iisethi zokubeka. Siyabonga, izihlunu zikhula ngokukhawuleza. Abadlali bebhola, abaprinta kunye nabanye abadlali abanakuze basebenzise i-drop set set. Oku kungenxa yokuba le nkqubo ayinamandla, amandla kunye nesantya. Kodwa ukuba umnqweno wakho uqokelele ubunzima obunzulu, ngoko-ke isethi yokuhlahlela iya kulandelelana!

Ubunjani obu buchule?

Ngoko, makhe sicinge ukuba wenza "i-bicep lift" ngebunzima beekhilogram ezingama-40 ngentonga. Uphindaphindiwe ngamaxesha angama-10, kodwa ixesha lokugqibela lalingenzima. Omnye olandelayo wawunzima nakakhulu, kwanokusebenzisa ukukopela. Kwaye umda wakho wawungowesi-12. Kwaye kungakhathaliseki ukuba uzama nzima kangakanani, awuyi kuphinda uphindwe. U fi kelele kwinqanaba lokukhanyela kwakho, kodwa ukuba uthabatha ikota yesisindo, unako ukuqhubeka. Ukuba awukwazi ukwenza ngokuphindaphindiweyo kwezinto ezi-12 zesisindo esifanelekileyo, ungacingi ukuba oku kushiywe ngokupheleleyo. Oku kubizwa ngokuthi "ukungaphumeleli okulungileyo", kwaye umzimba wakho ulungele ukuqhubeka usebenza, kodwa ubunzima obungaphantsi. Yonke into yokuba indlela eqhelekileyo, eyenziwa ngaphambi kokunyuka, ayisebenzisi yonke imicu ye-muscle. Yiyo kuphela efunekayo kwisisindo esifanelekileyo, inani elithile lexesha elisebenzayo. Ukuba unciphisa inani leekhilogram kwaye uqhubeke nokuzilolonga, usebenzisa enye, iifayili zee-muscle ezongezelelweyo. Ukusekelwa kwetyala kukukhuthaza ukusetyenziswa kwezinto ezinengqondo "ezinenkani", kubangele ukukhula, okungeke kuphunyezwe ngenxa yokuzilolonga okuqhelekileyo kwee-6-12 eziphindaphindiweyo.

Ukuzilolonga kunye nokusetyenziswa kwentonga

UArnold Schwarzenegger ngokwakhe wasebenzisa i-drop set on the biceps. Kodwa le nqubo ingasetyenziselwa nayiphi na enye imisebenzi, apho ibar izakusetyenziswa. Umzekelo, ungasebenzisa iisethi zokulahla kumahlombe. Imeko kuphela yile ndlela kukuba kuya kufuneka ukuba ususe ii-disks emva kokufikelela kwindawo ephambili. Khawucinge ukuba wena, xa usenza ibhenki cindezela ngama-kilogramgram ezingama-50, ufikelele kwindawo yokungaphumeleli ngokuphindaphindiweyo ngokuphindaphindiweyo kwezi-10. Ukunciphisa ubunzima ngo-20% kwaye ufumana u-5 kg ukusuka kwicala ngalinye, waqhubeka uqeqesho kwaze kwaba lula ukuphumelela okulandelayo. Emva koko, nciphisa iikhilogram ngo-20% (khumbula ukuba ubunzima obunciphisayo bufanele bufane) kwaye uhambe ekupheleni kokugqibela. Ngoko uza kufikelela kwi-kilogram engama-30 kilogram. Umgca ongundoqo kukuba ngaphambi kokuba usebenzise iimvavanyo, kufuneka ukhethe iidiski ukuba uya kusebenzisa isethi yokusika. Musa ukuthatha i-kilogram ye-15-kilogram, kungcono ukuthatha ezintathu ukuya kwi-5 kg, ukwenzela ukuba unciphise ixesha elifanelekileyo.

Indlela yokunciphisa ubunzima kwisiqingatha, okanye 6-20

Oku kusetyenziswe ukusila kwelo bunzima kuya kukuvumela ukuba wenze ukuphindaphinda kabini. Ziya kuphazamisa imisipha yazo ngendlela yazo. Oku kuya kukhuthaza ukuphuhliswa kobunzima bemisipha, kunye nokupompa okungaqhelekanga. Ukuqala, kuya kufuneka ukhethe isisindo ongekho ngaphezu kokuphindaphindiweyo kwezi-6. Emva kokuzenza, kufuneka unciphise inani leekhilogram kabini kwaye wenze ukuphindaphinda kwama-20. Esi sethahla sehla sihluke kwabanye kuba apha ukuncitshiswa kwenzeka kuphela kanye. Kwaye kwezinye iimeko - ngokuphindwe kabini ngeendlela. Kule meko, iisisindo ezahlukeneyo ezi-3 zisetyenzisiweyo.

Izindlela eziqinisiweyo

Ukuba ukusethwa kwehlwayo kuyindlela efanelekileyo kakhulu yokwakha umzimba, ngoko umbuzo uvela malunga nento elandelayo. Emva koko, kukho uqeqesho olunzulu. Kwindawo yesibini iindawo eziphezulu. Kwaye akukho nto ingcono kunokuhlanganisana ezimbini iindlela ezifanelekileyo. Ekugqibeleni, sithola ubuchule bokuhlaselwa. Ndifanele ndiyenze njani iimvavanyo? Ngokomzekelo, thabatha ukuphakama kwamacala e-dumbbells uze ucinezele i-dumbbells kwindawo ehleli kuyo. Iqala ngokuphindaphinda kwama-8-12. Kule meko, kufuneka usebenzise ubunzima obukhulu. Kamva, kufuneka uhambe ngokukhawuleza ukuya kwiidumbbells. Ubunzima bawo bube ngaphantsi kokusetyenziswa ngokuqhelekileyo. Phakathi kokuzivocavoca akufuneki ukuphumla. Xa wenza umsebenzi oyintloko - ukucutha ubunzima ngexesha lohambo. Le ndlela inamandla kakhulu, ngoko xa uyenza, qaphela. Ufanele uvavanye ngamandla akho amandla kunye nobuchule bomzimba.

Isiphelo

Kufuneka kuthathelwe ukuba ezo zixhobo zithandwa kakhulu ngabakhi bomzimba. Basivumela ukuba sifinyelele iinjongo zethu ngexesha elifutshane. Umzekelo, uqeqesho oluqhelekileyo luqukethe ukuphindaphinda kwama-9-12 nganye kwiqela le-muscle, kodwa usebenzisa isethi yokubeka, umdlali udlala kuphela 6. Kodwa oku akuthethi ukuba uyayilungisa inkqubo yakhe kwaye ibuhlungu iziphumo zayo. Ukuba unako ukuvula zonke iimisipha ngenani elincinci lokuphindaphinda, kodwa ukwenza oku kakubi kangako, oku kulungile kakhulu. Ngokugqithiseleyo yonke into eyenziwa ngumzimba inika ukhathala. Kodwa izihlunu ezidiniwe, zifumana umthwalo omkhulu, kuba ubunzima obuncinci buyingqamana nexesha elidlulileyo, obuninzi, kwaye waluphakamisa, olutsha kwaye lugcwele amandla.