Xa kuthelekiswa nezixhobo zokuqeqesha ubunzima bemveli, iibhendi zokuchasana azilayishi umzimba ngendlela efanayo.Iibhendi zokuchasa zivelisa ukuchasana okuncinci de kube yoluliwe.Okukhona ukolula kubekwe, kokukhona ukuxhathisa okukhulu.Uninzi lwemithambo ifuna ukuxhathisa kwangethuba, ke ngoko ukubandakanya ibhendi yoxhathiso kwimithambo, kufuneka sibeke ibhendi kwindawo yolule, kwaye ngokufanelekileyo sigcine ukolula okuninzi kangangoko kunokwenzeka kuyo yonke intshukumo.Ukongezelela, ukuchasana kuyatshintsha ngoluhlu olupheleleyo lwentshukumo yokuzivocavoca - ngakumbi ukolula kukho kwibhendi, ukuphakama kokumelana.
Uluhlu lweMotion, iTempo kunye nexesha eliphantsi koxinzelelo
Ngomda wokufuna ukugcina ukolula kwibhendi ukuvelisa ukuchasana, uluhlu lwentshukumo yokuzivocavoca olwenziwayo kunye nebhendi yokumelana nayo iya kutshintshwa.Ibhendi yokuchasana iya kuba kwinqanaba eliphezulu lokwelula ngexesha lokuphela kwesigaba sokugxininiswa kwayo nayiphi na intshukumo, ngaloo ndlela iphezulu yoxinzelelo / ukuxhathisa.
Ukwandisa i-stimulus enikezelwa yibhendi yokumelana, yenza i-pulse reps xa ibhendi ikwinqanaba eliphezulu lokwelula / ukuxhathisa.Ukusebenzisa obu buchule boqeqesho, yenza isahlulo esigxininisekileyo somthambo njengesiqhelo, yenza i-¼ yenxalenye ye-eccentric yentshukumo emva koko uvume ngokucokisekileyo kwakhona, leyo yipulse enye.rep.Oku kunokujongwa njenge-rep eyinxenye, njengoko ukuphindaphinda okugcweleyo kuya kuba luluhlu olupheleleyo lwentshukumo, i-concentric epheleleyo kunye neenxalenye ze-eccentric zentshukumo.Yenza uphindaphindo lwe-pulse ye-12 ukuya kwi-20 kwiiseti ezi-3.
Ngokwenza ukuphindaphinda ngolu hlobo, sinokuqinisekisa ukuchasana okuphezulu kufakwe kwi-muscle, ngaloo ndlela ukuvuselela okukhulu.Enye indlela elula yokuvuselela imisipha kunye nexesha elingakumbi phantsi koxinzelelo kukwenza ukubamba kwe-isometric kwi-peak stretch of the band ngexesha lokuhamba.Ukubamba isikhundla esisezantsi se-squat ngumzekelo ogqibeleleyo wokubamba isometric.Yenza i-5-10 yesibini ye-isometric ukubamba ngokuphindaphinda, kwisethi ye-3 ye-12-20 yokuphindaphinda.
Ukuphumla / iiSeti / iiReps
Ngoluhlu olulinganiselweyo lokunyakaza, i-stimulus esiyifumana kuluhlu lwesindululo iyancipha kakhulu.Ukuze ugcine ukuqina kokuzilolonga, ndincoma ukuphumla okuncinci, i-0-45s phakathi kweeseti, kunye nokuzivocavoca, zama ukuqhubeka uhamba, iintshukumo eziphezulu zokumisela unilateral yindlela efanelekileyo yokugcina umzimba uhamba, njengoko usenza imithambo emi-4. kwiseti enkulu e-1.Yenza iiseti ezi-3-5 kuyo yonke imithambo, iiseti ze-1-2 zokufudumala, 3-4 njengeesethi zokusebenza.
1. Umlenze omnye weHip Thrust
Beka unyawo olungasebenziyo phakathi kwebhendi yokumelana, ubambe iziphelo ezimbini ezandleni zakho.Hlehlisa kwaye ucinezele i-blade blade, tsala ibhendi ukuze udale uxinzelelo, tyhala phakathi konyawo lomlenze osebenzayo, ibhendi iya kudala ukuchasana nomlenze osebenzayo.Yandisa i-hip yomlenze osebenzayo ngokudibanisa i-glute kunye ne-hamstring, gcina i-torso eqinile ngokutsala i-bellybutton ukuya kumqolo.
2. I-Deadlift yomlenze omnye
Nyathela embindini webhendi, fikelela phantsi kwaye ubambe ibhendi.Xa uvala unyawo olusebenzayo, uya kuxhathisa ngakumbi.Yenza uphindaphindo ngokudibanisa i-glute kunye ne-hamstring ukuze ume ngokuthe tye.Gcina i-torso eqinile, gcina amahlombe ehlombe ehlehlisiwe kwaye ucinezelekile kuyo yonke intshukumo.
3. Ingalo enye iGobe phezu komqolo
Qala ngokubeka iinyawo ngaphakathi kwe-loop, beka iinyawo ububanzi begxalaba okanye ububanzi kancinane, zixhomekeke ezinqeni.Ukugcina i-glute kunye ne-hamstrings edibeneyo, buyisela kwaye ucinezele i-shoulder blade uze uqhube i-elbow emva kwakho ukugqiba umqolo.
4. Ingalo enye yeCuban Press
Yima kwiluphu yebhendi, urhoxe kwaye ucinezele igxalaba, emva koko ujikeleze ingalo yakho phezulu ukuze amaqhosha ajonge phezulu, emva koko ubethe isibhakabhaka ukugqiba i-rep.
5. Ukwahlula i-Squat
Emva kokubeka unyawo phakathi kwebhendi, fikelela phantsi kwaye wenze i-bilateral bicep curl, ubambe eso sikhundla ngokubuyisela kunye nokucinezela i-scapula.Yehla kwi-squat eqhekezayo ngelixa usenza i-isometric bicep curl.Injongo ye-bicep curl kukuvelisa ukunweba kwibhendi ukusebenzisa ukuchasana nokunyakaza.
Zama ukubandakanya le mithambo kuqeqesho lwakho olulandelayo lwasekhaya, iiseti ezi-3 ukuya kwezi-5, uphinda-phindo lwe-12-20 kumthambo ngamnye, imizuzwana eyi-0-45 yokuphumla phakathi komthambo kunye neeseti.
Ixesha lokuposa: Jun-03-2019