Circuit Training - kuyini?

Circuit Training - indlela wokuhlela imisebenzi ezemidlalo, yasungulwa eBrithani ngo maphakathi nekhulu le-lamashumi amabili. Ekuqaleni yayihloselwe ukuqeqeshwa ngokomzimba kwabafundi abafundi, abantu abaningi kangaka besathi zikholelwa ukuthi lokhu uhlobo ukuqeqeshwa kuphela ofanele Wabasaqalayo noma kubagijimi esezikhulakhulile kakhulu imithwalo esindayo kakade contraindicated. incazelo yalo iwukuba ukuzivocavoca fast and ukuhwebelana esheshayo projectile kuya projectile noma endaweni ekusebenziseni elilandelayo - okubizwa ngokuthi "iziteshi". ukuqeqesha nje ngokuvamile kuhlanganisa 8-10 (ngezinye izikhathi 12) umzimba. Ngayinye yalezi imithwalo elinye iqembu imisipha - kungeyena lowo kulowo odlule. Ngokusebenza yabo kuvame ukuthatha akukho imizuzu engaphezu kuka-45, le ukulandelana ubizwa ngokuthi 'umbuthano.'

Ukuyisa phakathi "iziteshi" ngabanye Kunconywa ukusebenzisa. ukuqeqeshwa Circuit, ngaleyo ndlela ikwazi ukuba nesikhathi esifushane zifezeke zonke amaqembu kwemisipha futhi ngaleyo ndlela uthole okuningi ukuzivocavoca. Abaningi azibonayo le ndlela ka bayangabaza. Nokho, ukubuyekezwa uthi ingasetshenziswa ukuthi ukuqeqeshwa wesifunda ungakwazi, kuhlanganise, nabagijimi abanolwazi ukugcina isesimweni - ezinkathini lapho isikhathi sokuba nesifundo okubi nakakhulu ukuthinteka nje akwanele. Wabasaqalayo iyaqala nje sawo esiningi, kuyasiza kakhulu, hhayi nje ngoba kubasiza ahileleke mode ukuqeqeshwa. ukuqeqeshwa Circuit ivumela imfundamakhwela abasubathi bodybuilders ukugwema omunye amaphutha ezivame kakhulu - ke akuyona imfihlo ukuthi abaningi babo usuyisigqila ukuzivocavoca oyedwa endaweni umzimba (ngokuvamile - I-phezulu). Ekufuneni impumuzo esifubeni abayikhokhi ukunakekela imisipha imilenze emuva. Kuyacaca ukuthi usesimweni esinjalo ukulinda Imiphumela ezanele ababezokwakha izimbangi babe eside ngokwanele.

Izinzuzo lolu hlobo nokuqeqeshwa elingenakuphikwa: okokuqala, zingabantu konga isikhathi. Sihlala baqashwe baseYurophu ukuqeqeshwa wesifunda indlela ethandwa lokuzijabulisa emndenini. Ngezimpelasonto, abantu beze ejimini nemikhaya yabo yonke bayashintshana, omunye ngemva komunye, kudlule "Umbuthano". ethandwa nakakhulu ngale ndlela yokuhlela imisebenzi yezemidlalo onginike ukuphika ubufakazi bomuntu oyedwa we Hollywood izinkanyezi - Jason Stethema, inkanyezi amabhayisikobho "Khiya, Stock futhi Barrel amabili Ukubhema", "Professional", "I Transporter", "The Expendables" nabanye. Kuyinto le ndlela wavumela umlingisi, ngesikhathi sakhe kuhle Puffy ngamafutha, ukufeza ifomu enhle. Jason benza namahloni okutshela ukuthi Eqinisweni nangokuzithandela abelana zonke izimfihlo ukuqeqeshwa wesifunda futhi silindele ezigabeni.

Circuit Training Stethema ukuqondisa nokuhlela Logan Hood, yangaphambili "uphawu" - ilungu omunye amayunithi elite US Navy. Esikhathini incazelo aba ephezulu umfutho Marathon ziqondiswe evutha amafutha nokukhuphula mafutha mass umzimba. Iqala ikilasi Amazing imizuzu eyishumi ohlelweni lwe noma yiphi impahla cardio. Ngemva kwalokho, Dzheyson Stethem wabe nengaphakathi maphakathi kanye okusezingeni eliphezulu umsebenzi umfutho. Lesi sinyathelo zingase zihlanganise inhlanganisela ezahlukene esindayo umsebenzi polyarticular, "isivivane" of wokudonsa ups futhi ibenze-ups, kanjalonjalo. Siyakwamukela senhliziyo izinsimbi (15 kg.) Futhi ngazo izinsimbi ngenxa ikhanda. Njengoba Statham uthi omunye amaphuzu ayinhloko kulesi simiso - eseyintsha: nsuku zonke kufanele lihluke esedlule. Lokhu kumayelana kokubili idatha umsebenzi, kanye ingxenye elandelayo yalo eyinkimbinkimbi - ukuqeqeshwa wesifunda langempela.

Circuit Training ngu Stethema kuyinto umsebenzi hhayi nje okusezingeni eliphezulu, futhi umfutho eliphakeme. Kuhlanganisa devyatikilogrammovym ukushaya ibhola phansi, ezintanjeni ngaphandle kosizo ephakamisa imilenze, edonsa, ephakamisa imilenze bent emadolweni kule Vise kubha, squats, ukudonsa-intambo nge isisindo 12-20 kg, kanye neminye imicikilisho. Iningi lazo okufanele afeze izikhathi 20 (ukugibela indophi kanye intambo kokuqina - 4, ukhipha kubha - izikhathi 8). Njengoba sebeqashelwa umlingisi yena, ngemva umsebenzi ofanayo kwadingeka 'sishaye amasokisi yakho off. " Sikhishwe ukushuba umsebenzi kanye iqiniso lokuthi enze njalo uncika, ngaphandle ngoMgqibelo nangeSonto, ukukholelwa akunzima kakhulu.

NgoMgqibelo, esikhundleni umzimba kwesikhashana futhi ukuqeqeshwa wesifunda Statham siphela ezweni lonke, futhi ngeSonto ukuphumula. Kulokhu ihambisana esiqinile kwemithetho yokudla: umlingisi akadli isinkwa, pasta, ushukela. Akuvumelekile utshwala neziphuzo carbonated. Statham ngeqholo ukuthi ngezinsuku eziyisithupha nje kuphela amasonto kanye nokudla kahle nokuzivocavoca ayikwazanga ukuqeda le Kilos extra eziyisishiyagalombili. Phakathi naleso sikhathi, eziningi uhlelo iye kakhulu wagxeka: bathi kungamane nje kusilimaze impilo yakho, kuphocelela umzimba ukusebenza bafake. Ngesikhathi esifanayo, abanye bangase baphikise ngokuthi ukubulawa njalo zalezi umzimba Asigcini ukwakha muscle ulahlekelwe isisindo, kodwa futhi kakhulu kwandisa amandla okubekezela - ngokwesibonelo, ukusebenzisa isiphambano kuba lula okuningi, futhi.

Nokho, Kukhona futhi ongakhetha ukuxegiselwa imisebenzi efana - isibonelo, lokhu kuqeqeshwa wesifunda abesifazane, yakhelwe nje imizuzu engu-30. Sisebenzisa nge ekunqobeni ukumelana (usebenzisa ibhandishi nokunwebeka) kanye Ukususwa nokunye nge ukuhamba ngokushesha, ukweqa intambo, futhi ukugijima. Ngamunye wabo kuthiwa abayenzela 30-60 imizuzwana. Okubaluleke kakhulu, khumbula ukuthi kungakhathaliseki ukuthi isiminingi kangakanani eziyinkimbinkimbi ukhetha, kungaba ukuqeqeshwa wesifunda Statham noma eyodwa yezinketho engasindi, injongo yayo - ukuthuthukisa isimo sakho kanye nokubukeka, futhi angizange ngilimale. Ekufuneni umphumela akufanele ukusebenza ukuguga, unakekele impilo yakho!