Kodi Superset Ndi Chiyani Ndipo Mungachiyike Bwanji Muntchito Yanu?

Zamkati

• Kodi Superset ndi Chiyani?
• Mitundu Yosiyanasiyana ya Ntchito Zapamwamba
• Momwe Mungagwiritsire Ntchito Superset Workout Mukulimbitsa Thupi Lanu
• Mukufuna kuwonjezera PR yanu? Yesani seti yozikidwa pa kuyambitsa.
• Mukufuna kuloza minofu inayake? Yesani kuchita masewera olimbitsa thupi musanatope.
• Pewani Zolakwitsa Za Superset Workout
• 1. Osapha pachimake chako.
• 2. Osaterosmushmsana wanu.
• 3. Osamachita zinthu zambuyo mmbuyo.
• Onaninso za

Ngakhale simunadzinenere nokha kuti muli ndi masewera olimbitsa thupi, pali zokopa zina kuti mudziwe zinthu zanu pamalo ochitira masewera olimbitsa thupi. Eya, mutha kulowa, kuthamanga pa treadmill, kuponyera ma dumbbells, ndi #doyoursquats, koma pali china chomwe chimakupatsani mphamvu pakupanga kulimbitsa thupi kwanu ndikudziwa ndendende bwanji mukuchita masewera olimbitsa thupi aliwonse.

Mwayi wake ndikuti, ngati mudaphunzitsapo kale masewera olimbitsa thupi kapena mumakhala ndi gawo lophunzitsira (kapena mwangogwiritsa ntchito zomwe tili nazo pa Shape.com), mwawonapo mawu oti "superset" ngati gawo la chizolowezi chizolowezi chophunzitsira mphamvu. Koma monga momwe masewera olimbitsa thupi apamwamba angakhalire, pali chisokonezo chochuluka pa zomwe iwo amachita ndi ndi momwe mungachitire bwino.

Kodi Superset ndi Chiyani?

Pakatikati pake, a chapamwamba kulimbitsa thupi ndikosavuta: magulu awiri osiyanasiyananso opanda mpumulo pakati. Mwachitsanzo, kupanga ma biceps curls ndi ma triceps dips, mosinthana mpaka mutamaliza ma seti onse.

Koma zikafika pakusankha masewera olimbitsa thupi, zinthu zimakhala ndi ubweya pang'ono. "Limodzi mwamalingaliro olakwika akulu ndikuti mutha kuchita masewera olimbitsa thupi awiri ndikungosuta nokha, ndikuti cholinga chake ndikutopa komanso kutuluka thukuta," akutero John Rusin, katswiri wazolimbitsa thupi komanso wamphamvu komanso wolimbitsa thupi. "Zowonadi, sichoncho. Ndi masewera olimbitsa thupi opangidwa mwaluso, mutha kukhala ndi cholinga m'malingaliro."

Ikani pamodzi molondola ndipo imatha kuwonjezera magwiridwe antchito, kumanga minofu ndi kupirira, kutentha mafuta, ndikuchepetsa nthawi yanu yolimbitsa thupi. Kafukufuku akuwonetsa kuti kulimbitsa thupi kwambiri kumawotcha mafuta ambiri mukamatha thukuta lanu poyerekeza ndi maphunziro azikhalidwe, malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research. Koma kuziyika pamodzi molakwika, ndipo zingakusiyeni ndi zowawa, zowawa, ndi kuvulala, kapena kulimbitsa thupi kopanda phindu. (Ndipo sikuti tikungonena zowawa.)

Mitundu Yosiyanasiyana ya Ntchito Zapamwamba

Kwa ochita masewera olimbitsa thupi, kutchula zinthu izi mawu akuti "supersets" adzachita ntchitoyi. Koma ngati inu kwenikweni mukufuna kudziwa zomwe mukunena (ndikusangalatsa aliyense m'chipinda cholemera), phunzirani mitundu yosiyanasiyana ya masewera olimbitsa thupi ndi momwe angakuthandizireni kuti mupindule kwambiri.

Ngati mupita ndi tanthauzo lapadera, zowona chapamwamba(wotsutsa wamkulu) ndi pamene mukuchita masewera olimbitsa thupi awiri omwe amalimbana ndi magulu otsutsana. Ganizirani: biceps curl ndi triceps extension. Chofunika kwambiri pakuwonjezera izi kuntchito yanu ndikuti minofu yanu imachira mwachangu pakati pama seti. Edem Tsakpoe, mphunzitsi wamkulu ku Manhattan Exercise Co. ku New York City, anati: "Pamene gulu limodzi la minofu likugwiridwa, ntchito yake yosiyana imamasuka, kuchepetsa kufunikira kwa nthawi yopuma kapena kupuma pakati pa masewera olimbitsa thupi."

Ndiye pali akonzedwa akonzedwa(ma agonist apamwamba) kumene masewero olimbitsa thupi onse amagwira ntchito mofanana magulu a minofu. Ganizilani: kukankhira-mmwamba ndi dumbbell benchi atolankhani. Makanda awa ndi omwe adzawongolere dera limodzi ndikuwotcha, stat. "Iwo ndi othandiza makamaka pakuwonjezera mphamvu ndi kuchuluka kwa kulimbitsa thupi komanso kuyang'ana magulu amtundu wina, ndipo ndiye mtundu wofunikira kwambiri wa superset," akutero a Tsakpoe. Ophunzitsa ena amakumananso kuti simukuyenera kuyitanitsa masewera olimbitsa thupi awa konse - zokhazokha.

Ndipo aliponso ma superseti osagwirizana, ndipamene zochitika ziwirizi zimagwiritsa ntchito magulu amtundu wina. Ganizirani: mapapu ndi biceps curls. "Ubwino waukulu wamtundu uwu wa superset ndikuti palibe kutaya mphamvu pochoka pamasewera olimbitsa thupi kupita ku ena," akutero Tsakpoe. Mutha kupukutira zabwino zonse ziwiri osamva kutopa kwambiri.

Momwe Mungagwiritsire Ntchito Superset Workout Mukulimbitsa Thupi Lanu

Chofunikira chachikulu pakuwonjezera masewera olimbitsa thupi a superset pazochita zanu zolimbitsa thupi ndikupeza ndalama zambiri zikafika nthawi yomwe mumakhala mukuchita masewera olimbitsa thupi. "Zimakulitsa kulimbitsa thupi kwinaku zikuchepetsa nthawi yomwe ikufunika kuti ntchitoyi ichitike," akutero a Tsakpoe, ndikupangitsa kuti izi zitheke. Kupitilira apo, pali njira zomwe mungagwiritsire ntchito ma supersets kuti mukwaniritse kwambiri maphunziro anu kapena kuyang'ana pazolinga zina. Nawa malingaliro ena apamwamba olimbitsa thupi ochokera ku Rusin.

Mukufuna kuwonjezera PR yanu? Yesani seti yozikidwa pa kuyambitsa.

Lingaliro ndilakuti musananyamuke kwakukulu, mumayambitsa minofu inayake ndi masewera olimbitsa thupi. Tiyerekeze kuti mukuyesera kulimbikitsa magwiridwe antchito a squat. Choyamba, mumachita zoyeserera 1 mpaka 3 pogwiritsa ntchito miyendo (ex: squat jump). Kenako, mumapambana izi ndi ma squats anu olemetsa. Chifukwa chiyani? "Chifukwa mitsempha yanu yapakati yakula kwambiri chifukwa cha kuphulika, mudzakhala ophulika kwambiri pakukweza kwambiri," akutero a Rusin. "Ndi njira yochitira mopambanitsa." (PS Ichi ndichifukwa chake simuyenera kuchita mantha kukweza katundu.)

Mukufuna kuloza minofu inayake? Yesani kuchita masewera olimbitsa thupi musanatope.

Lingaliro ndiloti mumatopetsa gulu limodzi lamphamvu ndikulimbitsa thupi koyamba kuti mulole wina agwire ntchito yambiri pachithunzi chachiwiri. Tiyerekeze kuti mukungodzikongoletsa mumtima mwanu, koma osawona zolanda zomwe mukufuna. Mutha kuyesa kupititsa patsogolo masewera anu olimbitsa thupi omwe amalemetsa ma quadriceps anu, kuti ataye mtima ndikulola zopindika ndi ma glute anu kuti azinyamula katundu wanu nthawi yayitali. (Kapena yang'anani minofuyo makamaka ndi masewera olimbitsa thupi opanda squat, opanda lunge.)

Pewani Zolakwitsa Za Superset Workout

1. Osapha pachimake chako.

Kukhazikitsa chilichonse ndi ntchito yayikulu kumawoneka ngati kubetcha kotetezeka, sichoncho? Cholakwika! Cholinga chanu ndi chomwe chimakupangitsani kukhala wokhazikika, choncho kutopa musanachite masewera ena ovuta si lingaliro labwino. Izi ndizowona makamaka zikafika pakusunthika kwakukulu komwe kumafunikira kukhazikika kudzera mzati wanu (mapewa anu, m'chiuno, ndikuphatikizika palimodzi). Kugwira ntchito yapakatikati pakati pathu kumatopetsa kukhazikika kwa msana, atero a Rusin. "Simukufuna kutopetsa chinthu chomwe mukufuna kukhazikika kuti mukhale otetezeka," akutero. (Zogwirizana: Chifukwa Chani Mphamvu Ndi * Chofunika *)

2. Osaterosmushmsana wanu.

Mphamvu yokoka ikugwira ntchito pathupi lanu kwenikweni sekondi iliyonse ya tsiku. Koma kuchita masewero olimbitsa thupi (makamaka mukawonjezera kulemera) mwachibadwa kumapangitsa msana wanu. Mukamagwiritsa ntchito zolimbitsa thupi ziwiri pamodzi (monga gulu lolemera kapena lunge), ndipamene mavuto angayambire. "Kuponderezana sikoipa mwachibadwa, koma ngati nthawi zonse mumakakamiza, kuponderezana, kuponderezana, lidzakhala vuto lalitali kapena kutopa zina mwazomwe zimayambitsa msana," akutero Rusin. Zomwe zikutanthauza: kupweteka kwa msana ndi / kapena kuvulala. Ayi zikomo.

M'malo mwake, sungani kayendetsedwe kake (monga: kettlebell goblet squat kapena barbell lunge) ndi kayendedwe ka decompressive-chilichonse chomwe manja anu ali okhazikika, koma mapazi anu ndi omasuka kuyenda. Ganizirani: kusambira, kukoka, milatho yokomera, kapena chilichonse chomwe chapachikidwa. (Chisankho chabwino: mtundu wina wa maphunziro oyimitsidwa, omwe awonetsedwa kuti ndi othandiza kwambiri.)

3. Osamachita zinthu zambuyo mmbuyo.

Minofu yomwe imayenderera kumbuyo kwa thupi lanu imadziwika kuti unyolo wanu wam'mbuyo, ndipo awa ndi omwe mukufuna kuphunzitsa poyamba, atero a Rusin. "Cholinga chake ndi chakuti unyolo wam'mbuyo nthawi zambiri umakhala wokhazikika," akutero. "Chifukwa chake pophunzitsa minofu ija poyamba, timayamba kuyambitsa ndi kukhazikika pazoyenda zomwe zimabwera pambuyo pake." Chifukwa chake ngati mukufuna kuyimitsa chosindikizira cha dumbbell ndi mzere wa kettlebell, chitani mzere woyamba; Idzatsegula minofu yonse yolimbitsa paphewa panu ndikulimbikitsa kukhazikika ndikulimbikitsa magwiridwe antchito atolankhani, atero a Rusin. M'malo mwake, kuyika patsogolo mayendedwe amtsogolo kumatha kukuthandizani kukweza zochulukirapo mobwerezabwereza, komanso kuti kulimbitsa thupi kumveke kosavuta; kuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi a quadriceps kunapangitsa kuti anthu azichita maphunziro okwanira kwambiri kuposa momwe amachitiramo mosiyana, malinga ndi kafukufuku wofalitsidwa mu International Journal of General Medicine.

Chotsatira chachikulu, komabe, ndikuti magwiridwe antchito anu apamwamba akhale otetezeka komanso anzeru; pamapeto pake, mapangidwe olimbitsa thupi ndianthunthu ndipo amakhala ndi zolinga. Koma ngati mukuyang'ana kuti mupeze masewera olimbitsa thupi, ingotsatira malamulowa, ndipo mudzakhala bwino, akutero a Rusin.

"Kuphunzira zoyambira ndikupindula kwambiri ndi ma seti apamwamba kwambiri - ndi sitepe yayikulu panjira yoyenera," akutero.

Mukuyembekezera chiyani? Pitani mukaphunzitse anthu ena ndi chidziwitso chanu chapamwamba. (Inde, tangokupatsani chowiringula kuti mukhale wolimba m'chipinda cholemera.)

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