Iingalo Superset - uqeqesho elikhethekileyo ngempumelelo

Iimbaleki makhwelo kunzima kakhulu ukuba ukhululeke kwigumbi njengolwazi lokusingqongileyo ngoku abaninzi kangaka ukuba wonke umntu ukhululeke ngezinto ezinjalo imijelo data voluminous. Kwaye sonke ngoba Internet igcwele ngolwazi kwaphela lobuxoki malunga nemiba ethile. Ngenxa yoko, ekuqaleni, imbaleki nganye "woyika 'ukuba benze uqeqesho ultra-obukhulu, Kuboniswa imisipha uya kutshatyalaliswa, ukutya ukungahoywa ezifanelekileyo elungeleleneyo, wenza imisebenzi esisiseko ezimbalwa kunye like. Kweli nqaku, siza kukuxelela malunga iingalo superset. Yintoni na? Yintoni injongo? Kule kunye nezinye izihloko ezininzi kamva kweli nqaku.

Yintoni superset?

Ngokufutshane echaza eli gama, sinokuthi oku kulandelayo: kuba ukuphunyezwa 2-3 esebenzisa enye kwenye, phakathi apho kufuneka kubekho ukunyenyisa (imizuzwana ubuninzi 10-15). bodybuilders Professional isiphakamiso supersets asenzela definition ubuninzi imisipha (vascularity ukwanda kunye isiqabu kunye ipesenti encinane kakhulu kwamafutha) kumalungiselelo ukuba ukhuphiswano okanye "yokomisa".

Abaphengululi abaninzi bathi loo msebenzi, ngoko nkqu inani eliphezulu kophindo, akavumeli ukwandisa ubunzima kwezihlunu, and vice versa - kunciphisa. Nangona kunjalo, oku kuphela yintsomi. Ngoxa abantu iingubo ndiye malunga ngamampunge supersets, bodybuilders zingqina okwahlukileyo. Ukususela kungasentla ungenza enye isiphelo sale kota. Superset - ayibobuchule article ngalo umthambo, nto leyo eyenza kube nzima kakhulu ukuba deplete izihlunu zakho utshintsho umthwalo olukhawulezayo okanye ukusetyenziswa iintshukumo eziliqela, leyo kuthiwa kwenza kubo umthambo kuphela. Superset kungenziwa nakoluphi na iqela kwezihlunu, kunye nomsebenzi onemveliso kakhulu zingavisisani elo qela, kodwa ngaphezulu ngaloo phambili umganyana.

Theory kanye umkhuba

Ngethiyori, supersets, yaye ngokwenene akuyomfuneko neembaleki ngenxa yokuba ukukhula kwezihlunu kakhulu ngokuqhelekileyo zichatshazelwa iziphaluka eziqhelekileyo. Bekuya kuba kuhle ukuba practice bekuya kuba ngaloo ndlela, ngenxa yokuba ukuphunyezwa ubuchule ezifana (supersets) ibuhlungu kakhulu, ngenxa rush mad wegazi emzimbeni. Inkqubo yokugqibela ku imvelo abanxibe impahla ekuthiwa Pampa. Noko ke, umqeqeshi onamava okanye nenye uza kukuxelela ukuba xa enzima imisebenzi esisiseko nangoko kuphakamisa imfumba kwiimbangi ezikhokelela ukumisa kakuhle phambi kokuba inkanuko lokukhula eliphezulu. Umzekelo, ukuba ngaba wenza i imithambo esitulweni, esineendidi ungafumana kakhulu pectoral ngokukhawuleza nezihlunu udiniwe okanye emagxeni. Tsala amatye enzima, womdlali usenokungakwazi ukuphefumla, okanye iqela kwezihlunu ngokwaneleyo kundinikezela phambi kokuqala. Noko ke, okubaluleke le into umda na umthambo, yeyona ngongoma ngokunamathela. Kuthetha ukuthini? Apha ngezantsi kukho umzekelo ngokufutshane.

Xa ephakamisa zomfana Nge (intshukumo basic), oku yeyona ngongoma ibhekisa awo ngelo xesha, xa izikhali eyayingqalene emgangathweni. Kakade ke, ngaphambi nasemva kokuba afike kule ndawo, ungawuhlisa izo-, kodwa kwiziko abafileyo yembaleki onyanzelwayo ukuba ayeke ukufuduka. Akukho namnye ekukhathaza ukwenza ekuphindeni akakhethi buso, kodwa impumelelo yomsebenzi onjalo yehliswe kakhulu. Ngenxa yoko, uncedo kwimeko enjengale supersets, zigxile kulo mdlalo ngathi abanxibe impahla. Abafazi, ngasendleleni, naye uyakwazi ukusebenzisa ubuchule efanayo, kodwa esikhatshwa incinane kakhulu.

Supersets fatigue elandelayo

Ukufikelela ukukhathala olandelayo, ubanyanzele izihlunu target ukuba basebenze nzima kakhulu kwaye ubangela isixa esikhulu microtrauma, ekhuthaza ngakumbi ukukhula ubunzima. Ngapha koko, indlela akhule kwezihlunu? Xa iqeqesha kwenzeka catabolism (iinkcukacha) zihlunu inyama kunye neprothini zokutya emva ugcwalisa umthambo iindawo ezimashakeleyo, ukwandisa kwezihlunu umthamo. Nangona kunjalo, ungenza kakubi le ndlela. Ukuze yayama lo inzuzo ubuchule ngasentla kufuneka lokuphumla phakathi supersets (musa siphambanise ne mithambo supersets ngokwabo) ukuba imizuzu 1-2 yaye musa ukudlula 3-4 izakhiwo ezinjalo njengomsebenzi omnye. xelela Okulandelayo malunga iingalo superset olusebenzayo. An into umdla kukuba maxa wambi isebenzisa webhlogi odumileyo Russian kunye imbaleki Denis Semenihin.

iingalo superset Universal

izandla womthamo - its zaziswe iphupha abantu abaqalayo ezininzi. Ngoko ke, qala ukunika superset le esineendidi:

1. Bena cofa ukubambelela close - 3 iiseti 6-8 nabathengisi evenkileni.
2. Ngoko nangoko emva kokuba umsebenzi wokuqala, yiya ibhloko kuyi apho uphumeze oomatshini phantsi (3 iiseti ka 12-15 nabathengisi evenkileni).

Ngenxa yoko, wenza supersets 3 esineendidi ukuba igcwalise kwalo ngegazi kudaleke ukukhula ubuninzi. Ngokufanayo, ungakwazi ukudibanisa kumatshini French kunye idiphu ezinika nemiphumo efanayo.

Ngoku xelela malunga zomfana superset:

1. Ukuphakamisa intonga (EZ-entanyeni) kwi izo- - 3 iiseti 6-8 nabathengisi evenkileni.
2. curls Spidery - 3 iiseti nabameli 10-12.

Ngu mfanekiso kunye esineendidi, kuyenzeka kwakhona ukudibanisa iintshukumo ezahlukeneyo. Umzekelo, ephakamisa dumbbells esimiyo curls phezu kuyi block phezu zomfana.

Okokugqibela, ngamanye amaxesha kufuneka enze supersets zibe ngamaqela kwezihlunu bamchasa uYesu, njengoko kuchaziwe ngaphambili. Umzekelo, ukuba benze umsebenzi ukuya izo- yokuqala, ngoko esineendidi. Ngaphezu koko, lo msebenzi wokuqala kufuneka kungabi kwisiseko. Kuthekani ukuba le ntombazana wakhetha ukwenza umsebenzi abanxibe impahla? Abasetyhini kufuneka achithe umthambo ayayo (ubuncinane kudidi lokuphila bra) kunamadoda. Kule sinako siqonda ukuba Eyona superset ukuzilolonga kubantu besini wamhle ziya kusebenza kuyo ibe ngamaqela bamchasa uYesu.

Ekuphetheni

zibaluleke kakhulu kwiimbaleki Supersets kuba ukukhuthaza kakhulu ekukhuleni mass kwezihlunu. Kweli nqaku siye sikunike superset ezandleni zenu, leyo kuthiwa jikelele kwiimbaleki amanqanaba ezahlukeneyo zoqeqesho. Uloliwe, nidle okulungileyo, bagcine indlela nokuba imisebenzi obathandayo!