Superset - ndi njira kumanga minofu

Ojambula ndi masewera amene umalimbana ndi kuwonjezeka mu minofu misa. Pofuna kukwaniritsa zimenezi, pali njira zambiri zosiyana - dvusetami kulimbitsa thupi trisetami, maphunziro chakale, supersets, ndi zina zotero. Payokha, tisaiwale supersets maphunziro, kuyambira mogwira awo ndi lodziwika bwino. Kotero, maphunziro ofanana anafotokoza njira zabwino m'buku lakuti "Supertrenening" Mike Mentzer.

ndi superset a ojambula chiyani?

Kwa kuwonjezeka maphunziro minofu ntchito supersets chimatengedwa ngati zothandiza kwambiri. Aliyense wothamanga adzakhala posapita nthawi kuyamba kutsatira njira imeneyi mu maphunziro awo chifukwa pa nthawi minofu atengere katundu mwachizolowezi ndipo ayenera kusintha. Zikatero superset - ndi kubwereketsa kwambiri. Pogwiritsa ntchito njira imeneyi kuphunzitsa minofu ndikuyipha maganizo ndi kupitiriza adzauka.

Superset - ndi kukhazikitsa zogwirizana zokambirana awiri ndi mpumulo.

Kodi supersets?

Supersets angathe kuchitidwa mu yofanana awiri:

• mofanana minofu gulu;
• pa minofu antagonist.

Ngati maphunziro wanu ntchito magulu minofu yemweyo, amene supersets zotsatirazi: Mwachitsanzo, ntchito woyamba kwambiri squat, ntchito yachiwiri ndi chikoka akufa. Onse Cholinga chake kukula zone gluteal ndi hamstring. Kuchita kokoka superset ndi imagwiridwa pafupifupi popanda kupuma, limapereka katundu kwambiri CHIKWANGWANI ndi kuchepetsa nthawi ya maphunziro.

Supersets pa minofu antagonist zimagwiridwa mu mode chomwecho, koma pa minofu zosiyana. Ngati kuphunzitsa miyendo, ntchito choyamba, mwachitsanzo, ndi mwendo kutambasuka mu pulogalamu yoyeseza ndi pa quadriceps ndi, wachiwiri - kupinda pa hamstrings lapansi. Choncho ophunzitsidwa wina minofu njira ndi anyamata. Izi iwonso monga maphunziro kumbuyo-pachifuwa, triceps, kukongola.

Kodi supersets?

Monga tanena kale, superset - ndiyo njira waukulu wa stagnation kukula minofu. Monga chiwalo chilichonse cha thupi lathu, minofu azolowere moyo wabwinobwino. Maphunziro mu ulamuliro yunifolomu adzakhala posapita nthawi Kusiya bwanji kukula ndi impermissible kwa sportsman mphindi.

Kuti akonze maganizo kukula minofu, m'pofunika kusintha mfundo ya maphunziro. Izi zikhoza kuchitika m'njira zosiyanasiyana: kuwonjezera kulemera zikugwira ntchito, kusintha kokoka, kuonjezera chiwerengero cha chikuyandikira kapena amachita supersets.

Mu ichi masewera monga yambiri supersets - minofu maphunziro yotsatana kuphedwa zokambirana - ali otchuka kwambiri. Top bodybuilders wa dziko komanso othamanga yachilendo kutsimikizira mphamvu ya njira imeneyi kuti maphunziro akumana nazo.

Supersets kwa kunenepa

Maphunziro ojambula pa njira zina angathe kumanga misa ndi kulemera imfa. Pakuti yoyamba rationally amapondereza supersets maphunziro pa gulu minofu, ndi kuti zimenezi aziphunzira bwino minofu ulusi ndi microfractures. Izi imathandizira kukula kwa minofu.

Kutanthauza supersets - kutsegula Zochita, yemweyo minofu m'njira zosiyanasiyana zotsatira pa izo.

Supersets slimming

Kodi zikutanthauza superset kwa kuwonda? Izi ndi mwayi wawukulu kuti ziume thupi nyengo ya chilimwe kapena mpikisano, ngati inu projecting ndi katswiri.

Komabe, maphunziro ena sikokwanira kuti iyende. Kuonda, muyenera kudya zakudya zoyenera pamodzi zolimbitsa ntchito supersets. Kuchita Zochita awiri munthawi yomweyo anakhala mphamvu kuwirikiza kawiri ndi maphunziro chakale, motero, kufukiza zopatsa mphamvu zambiri.

Slimming bwino kulankhula za supersets pa minofu antagonist, njira ziyenera kuperekedwa pafupifupi mmodzi, ndi chiwerengero cha kubwereza kukhala mu osiyanasiyana nthawi 15-20.

Amene supersets abwino?

Superset - kuti ndi zambiri mwa akatswiri ambiri odziwa chifukwa atsopano minofu mu zaka zoyambirira za kukula ndi amalabadira chiwembu chakale maphunziro. Komanso njira imeneyi kumafuna kudziŵa bwino mapulogalamu, kugwirizana ndi njira Zochita.

Ngati mukufuna kuphunzitsa mwachizolowezi, simungathe kusintha pulogalamu miyezi iwiri, kuphunzitsa mu lofunika kwambiri superset mwezi.

Ambiri, oyenera aliyense wothamanga, kotero usanene chilichonse ojambula kunena mosapita m'mbali kuti pulogalamu maphunziro. Aliyense chamoyo munthu, munthu wogwira kulimbitsa thupi mnogopovtornom mode ndi mzake, iwo musati kubweretsa mphamvu iliyonse. The Tinganenenso chimodzimodzi za supersets. Kuyesera njira zosiyanasiyana za maphunziro, kumvetsera akatumba awo ndi kutsatira kudya bwino, mudzakhala kumvetsa kuti kwa inu komanso kuti m'pofunika upstage.