Supersets - umzimba wonke umzimba. Fat Amazing evutha ekhaya

Kuyini superset? Fat-evuthayo umsebenzi, okuhloswe hhayi kuphela ekunciphiseni isisindo okweqile, kodwa futhi ukuletha imisipha core e ithoni elikhulu, ngeke akwenze ngaphandle zalezi umzimba esiyingqayizivele ngokwemvelo. Supersets iqondiswe noma ukusebenza imisipha okufanayo izindlela eziningana, noma ukuxhumana ngempumelelo multiple (ngokuvamile etholakala izingxenye okuphambene umzimba futhi kuyaqabukela ukusebenza kanyekanye) imisipha kanyekanye, ngendlela umsebenzi owodwa.

Bakwenzelani akuvumela ukuba ngokushesha ukubabulala kilojoule extra? Lezi amafutha esivuthayo ukusebenzisa ekhaya kukhona okulingana amahora amaningi ajulukayo ejimini, njengoba umphumela yabo elihlangene kakhulu ngesivinini umzimba futhi ikuvumela ukuba usebenzise ama-kilojoule hhayi kuphela ngesikhathi ukunyakaza ebekiwe, kodwa ngaphakathi kwamahora ambalwa ngemuva kokuphothulwa supersets. Ngakho, owesifazane isilinganiso enesisindo 63,5 kg uzokwazi ukuqeda 306 kilojoule ngosuku, kulandela umsebenzi ngaphandle kokwenza noma yimuphi umzamo okhethekile. Odinga ukuzivocavoca, - yebhangqa dumbbells 2 noma 4 kg nosihlalo esitebeleni.

Ukuphakamisa dumbbells e emthambekeni

Ngakho ungaqala ukwenza kahle supersets - umzimba wonke umzimba, amafutha esivuthayo Amazing udinga ukwakha isimiso ukuphindaphinda kusukela somzimba engezansi. Abanolwazi ukuqina abaqeqeshi batusa kuqala uzame ephakamisa dumbbells e emthambekeni, okuvumela umthwalo ukunikeza ehloniphekile biceps kwemisipha futhi angu-93 enhla.

• Yima uqonde, ume ngezinyawo zakho ehlombe-ububanzi ngaphandle futhi ngiyothatha into dumbbell.
• Bend phambili nge-engela ilungelo emuva kwaba parallel phansi welulele izingalo phansi, izintende ngaphakathi.
• Phakamisa izindololwane iqonde futhi emuva, ngokuletha dumbbells ukuze izimbambo. Cwilisa izandla zakho.
• Phinda izikhathi 10-12. Qhubekisa ngokuthwebula into elandelayo.

Polumostik nge dumbbells

Lena ingxenye eyinkimbinkimbi, lapho unikezwa supersets ephumelela kunazo yesibili - obonisa wonke umzimba. Ukuvivinya fat-evuthayo ezinconywe kwabasebenzi abaqeqeshiwe, futhi zihlanganisa into efana polumostik dumbbell kabani ukubulawa kuhloswe okwandisa ithoni kwemisipha esifubeni, amahlombe, izibunu namathanga.

• Sibambe eyodwa dumbbell esandleni ngasinye, amanga ngomhlane amadolo akho insaliwe nezinyawo uhlezi phansi. Phakamisa izandla ukuze ukuphakama emahlombe, edonsa abathume ukuba ezinhlangothini, ke bend izindololwane zakho nge-engela kwesokudla kuya ngemilenze babe perpendicular phansi. Izintende kufanele sibheke phambili.
• Phakamisa okhalweni nezinqe phansi ukuze umzimba yakha umugqa oqondile emadolweni ehlombe.
• Ukugcina lesi sikhundla, qondanisa izingalo up njengokungathi uzama ukuthola dumbbells phezulu ophahleni. Wehlisa emahlombe phansi.
• Phinda izikhathi 10-12, bese ubuyela afeze ephakamisa dumbbells e emthambekeni. Qhubekani nikwenza supersets (umzimba wonke umzimba). Fat-evuthayo umsebenzi ukunakekelwa zidinga okushiwoyo amaningi, ngakho umphumela elikhulu bungatholakala amasethi kuphela emva ezintathu ehlanganisa kokubili isici wathi.

zinyakaze biceps e ehlezi isikhundla

It is Ucwaningo wafakazela ukuthi zinyakaze nge dumbbell ku awulutho kuyaphumelela ngaphandle nale- okuningi, kodwa imile. Uma usebenzisa i-isitulo abavamile, ungasebenzisa amaphesenti angu-90 ama-biceps.

• Sibambe we dumbbell esandleni ngasinye, ahlale esihlalweni zibheke emuva, okuyiwona kufanele ibekwe izindololwane. Izintende kufanele zibheke phezulu.
• Gobisa izindololwane zakho, eqondisa ezicitshwayo ngase emahlombe. Qondisa.
• Phinda izikhathi 10-12, bese uqhubekele "diamond" push-ups.

"Diamond" push-ups

Uma ufuna ekhiphela up biceps yakho, triceps nemisipha esifubeni, wena ngeke uthole ukunyakaza onamandla ngaphezu supersets - umzimba wonke umzimba. Fat esivuthayo Amazing wonder zihlanganisa izinto ezifana "diamond" push-ups, okuyinto ziyabonakala esihlokweni akayena ngempela evamile isandla isikhundla. Lokhu ukuguqulwa umsebenzi owaziwa ikuvumela ukuba aqeqeshe imisipha target ngamaphesenti angu 25 iyashelela futhi ngokushesha.

• Okokuqala zehlela phansi isikhundla Ushintshe push-ups, lapho lonke wesundu amadolo ukudonsa izingalo ukuze umzimba ezakhiwe umugqa oqondile ehlombe emadolweni. Khona-ke ukuhambisa izintende eduze komunye nomunye, azishiye nje ngaphansi yezinyoni ubambo. Isithupha kanye index ngomunwe isandla sobunxele kufanele uthinte iminwe okuhambisanayo ngakwesokunene sakhe, ukuze uthole ukuma crystal noma idayimane. Uma uqiniseka ngokwanele amakhono abo, kungenzeka ukuba izinkinga umsebenzi omi izandla nasezinzwanini, nokuba kanjalo isikhundla ngoba ejwayelekile push-ups.
• Gobisa izindololwane zakho, ukwehlisa esifubeni kuya phansi. Buyela indawo yokuqala.
• Phinda izikhathi 8-15, bese ubuyela ekusebenziseni odlule. Ingabe izici ezihlongozwayo yanjalo ukuba umphumela waba amasethi amathathu.

Kanjani ukuthuthukisa superset akho?

Uma ungathanda ukusebenza kwezinye izicubu noma ukunikeza umthwalo nezinye izingxenye zomzimba, khetha noma iyiphi pair of umzimba wakhe ozithandayo ukulungisa amaqembu kwemisipha futhi enye kubo phakathi izindlela ezintathu. Fat esivuthayo umzimba lonke umzimba akudingeki izinto ngezindlela ezintsha futhi ezingajwayelekile; unga nje enye phakathi kwezinhlobo ezihlukene crunches noma-sit-ups, uma umgomo wakho - ngokulandelana kwabezindaba noma ezinqeni namathanga. Kungenzeka ukuthi ngemva kwamasonto ambalwa supersets kokwenza, uzophawula umehluko eziphathekayo umzimba wakho ngalé.