Izingalo superset - ukuqeqeshwa eyingqayizivele nephumelelayo

abasubathi Novice kunzima kakhulu ukuthola ukhululekile egumbini kanye nolwazi kwemvelo manje eziningi kangaka ukuthi akubona bonke ungathola ukhululekile enjalo voluminous idatha ukusakaza. Futhi sonke ngoba Inthanethi igcwele ulwazi zazo ongamanga nezindaba ezithile. Ngenxa yalokho, ekuqaleni, ngamunye umsubathi kwaba "wesaba" ukuze do ultra-olujulile ukuqeqeshwa, uhlangabezana ukuthi imisipha bazakuchithwa, ukunganakwa efanele nelinganiselayo Ukudla, lisebenza ezimbalwa eziyisisekelo umzimba nokunye okunjalo. Kulesi sihloko, sizokhuluma bakutshele mayelana izingalo superset. Kuyini lokhu? Iyini injongo? Kuleli nezinye izihloko eziningi kamuva kulesi sihloko.

Kuyini superset?

Kafushane echaza leli gama, singasho okulandelayo: kuba ukuqaliswa 2-3 obonisa nomunye, phakathi lapho kufanele kube khona ukuphumula (esiphezulu 10-15 imizuzwana). bodybuilders Professional ukuncoma ukwenza supersets for esiphezulu imisipha definition (vascularity anda nempumuzo nge Ingxenyana encane yalawo fat) ekulungiselelweni umncintiswano noma "omiswe".

Izazi eziningi baphikisa ngokuthi umsebenzi onjalo, ngakho ngisho ne inombolo ephezulu ezinikezwa, ayivumeli ukwandisa yemisipha, futhi okuphambene nalokho - kunciphisa. Nokho, lokhu kuphela inganekwane. Nakuba abantu ngezambatho niqhubeke ngobuze supersets, bodybuilders ukufakazela okuphambene. Kulokhu okungenhla ungenza esiphethweni esisodwa kwaleli gama. Superset - inqubo esiqondile ejimini, okwenza kube nzima kakhulu deplete imisipha yakho nge okusheshayo umthwalo ushintsho noma ukusetshenziswa ukunyakaza eziningana, okuyinto kwakuthiwa kuwenza ekusebenziseni kuphela. Superset kungenziwa kunoma iyiphi iqembu imisipha, futhi umsebenzi beyithela khulu lapho kuyinto abasiphikisayo ukuze bunch, kodwa okwengeziwe ukuthi kancane okunye.

Theory kanye umkhuba

Okwazekayo, supersets, futhi ngempela akudingeki abasubathi ngoba imisipha ukukhula ngempela ngokuvamile zishukunyiswa izifunda ezivamile. Bekungaba kuhle uma umkhuba kuyoba ngaleyondlela, ngoba ukuqaliswa emasu lafana (supersets) kuba buhlungu kakhulu, ngenxa ngeminako elihlanyiswa igazi ezicutshini. Inqubo wokugcina imvelo sawo esiningi esibizwa Pampa. Nokho, yomqeqeshi abanolwazi noma usozinyama uzokutshela ukuthi lapho esindayo umzimba eziyisisekelo ngokushesha kuphakamisa inqwaba izimbangela eziholela ayeke kahle ngaphambi esiphezulu ukukhula ingqondo. Ngokwesibonelo, uma wenza i umzimba ebhentshini, triceps ungathola ukhathele imisipha isheshe pectoral noma emahlombe. Ukuhudula izinsimbi ezisindayo, athlete angeke akwazi ukuphefumula, noma ampofu imisipha iqembu uzokunikela phambi eyinhloko. Nokho, okubaluleke kakhulu nokukhawulela isici kunoma yimuphi umsebenzi, iphuzu ababambelela. Kusho ukuthini? Ngezansi isibonelo emfushane.

Lapho ephakamisa barbell biceps (ukunyakaza eziyisisekelo), nanti iphuzu libhekisela amplitude ngaleso sikhathi, lapho izingalo kukhona parallel phansi. Yiqiniso, ngaphambi nangemva ekufinyeleleni kule ndawo, ungehlisa biceps, kodwa phakathi nendawo efile athlete is ngiyeke abahambayo. Akekho ekukhathaza ukwenza Ukuphinda ubuso bamuntu, kodwa ukusebenza komsebenzi onjalo kuyehla kakhulu. Ngenxa yalokho, aid usesimweni esinjalo ukuza supersets, lizimelele kulo mdlalo like sawo esiningi. Abesifazane, ngasendleleni, ungase futhi usebenzise inqubo efanayo, kodwa ngokuziphatha nginesikali sincane kakhulu.

Supersets ukukhathala okwalandela

Ukufinyelela ukukhathala okwalandela, uphoqa imisipha target ukusebenza ngokuzikhandla okukhulu futhi abangele esibalulekile microtrauma, elibuye kuvusa ukukhula uyaca. Phela, indlela yokutshala imisipha? Ngo ukuqeqeshwa kwenzeka catabolism (ukuhlukaniswa) kwemisipha izicubu futhi amaprotheni ukudla ngemva kokuzivivinya igcwalisa izindawo ezilimele, okwandisa imisipha ivolumu. Nokho, ungakwazi kabi le ndlela. Ukuze ngawakhamela out inzuzo esiphezulu kusukela amasu ngenhla edinga ukuphumula phakathi supersets (ungayididanisi nge ukuqeqeshwa ngendlela okumelwe supersets ngokwabo) imizuzu 1-2 futhi ungaweqi 3-4 izakhiwo onjalo umsebenzi owodwa. Okulandelayo niyikhulume ngempumelelo superset izingalo. Kuvele iqiniso elithakazelisayo iwukuthi ngezinye izikhathi isebenzisa abadumile Blogger Russian futhi nomsubathi Denis Semenihin.

Universal superset izingalo

izandla volumetric - ukuthi ezithandwayo zezingoma iphupho zifiki eziningi. Ngakho, kuqala ukunikeza superset le triceps:

1. Bench cindezela eduze ukubamba - 3 amasethi 6-8 rep.
2. Ngokushesha ngemva umsebenzi yokuqala, ukuya Simulator block lapho akhiphe ukucindezela phansi (3 amasethi 12-15 rep).

Ngenxa yalokho, wenza 3 supersets triceps ukuthi uligcwalise ngegazi futhi okuqinisekisa ukukhula esiphezulu. Ngokufanayo, ungakwazi ukuhlanganisa wokunyathelisa French futhi ofaka ezinikeza nomphumela ofanayo.

Manje niyikhulume biceps superset:

1. Ukuphakamisa induku (EZ-intamo) kwi biceps - 3 amasethi 6-8 rep.
2. Spidery curls - 3 amasethi 10-12 rep.

Ngu Isifaniso ne triceps, kungenzeka ukuba sihlanganise ukunyakaza ezahlukene. Ngokwesibonelo, ephakamisa dumbbells emi curls phezu Simulator block on the biceps.

Ekugcineni, ngezinye izikhathi kumelwe enze supersets ku amaqembu kwemisipha abasiphikisayo, njengoba kushiwo ngaphambili. Ngokwesibonelo, ukwenza umsebenzi wokuqala kuya biceps ke triceps. Ngaphezu kwalokho, umsebenzi wokuqala kumelwe nakanjani babe isisekelo. Godu kuthiwani nengabe intombazane wakhetha wokuzilibazisa sawo esiningi? Abesifazane kufanele uchithe umsebenzi ngaphansi olujulile (okungenani e esigabeni kokufaneleka bikini) kunabantu. Kule singakwazi Sikhombisa ukuthi olulodwa engcono superset Amazing abobulili bubuhle izosebenza ke ngemacembu njengosongo abese ephikisa.

Ekuphetheni

Supersets abaluleke kakhulu kubagijimi ngoba kakhulu ukwandisa ukukhula yemisipha. Kulesi sihloko sikunikeze superset ezandleni zakho, okungase ngokuthi jikelele kubagijimi abasemazingeni ahlukahlukene ukuqeqeshwa. Izincwajana zemininingwane, ukudla ngendlela efanele, sebenzisa imodi futhi bajabulele imisebenzi ozithandayo!