Iyini I-Superset? Nansi Indlela Yokwenza I-Exercise Burner Leyo Indlela Engethusa Kakhulu Kunokuba Izwakala

Amagama Amahle Kakhulu Ezingane

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Uma ucwilise izinzwane zakho emhlabeni wokuqina, cishe uzwile igama elithi superset siphonswa endaweni yangakini yokuzivocavoca—noma uma usunemizuzu engu-30 ungene kuntandokazi yakho. Ikilasi le-HIIT (ngikubheke, Barry's). Impela, kungase kuzwakale njengokuthile okungenziwa u-Schwarzenegger kuphela, kodwa ngamathiphu ambalwa alula kungashintsha ngokuphelele indlela osebenzisa ngayo umzimba. Eqinisweni, ama-supersets alungele ukushisa amafutha, ukwakha amandla kanye nokubekela inselele ukubekezela kwakho, konke kuyilapho usika isikhathi sakho sokujima ngesigamu (sina).

OKUhlobene: 12 Izivivinyo Zesisindo Zamahhala Ongayenza Egunjini Lakho Lokuhlala

Iyini I-Superset?

Kalula nje, i-superset ihlanganisa izivivinyo ezimbili ezenziwa emuva emuva ngaphandle kwesikhathi sokuphumula phakathi. Ake sithi usuku lwemilenze. Uma ufuna ukuqeda ukujima kwakho nge-superset eshisa amathanga ungageleza kusethi eyodwa ye-goblet squats bese ulandela isethi eyodwa yama-deadlifts, uqhubeke nale phethini uze uqedele wonke amasethi.

Kulula, akunjalo? Okufanelekile, kodwa enye yemibono eyiphutha enkulu ezungeze ama-supersets ukuthi ungathatha noma yikuphi ukunyakaza okubili futhi uwaphonse ndawonye. Akunjalo. Ukukhetha ukujima kuyisihluthulelo se-superset ephumelelayo, futhi ukugxila emigomweni kuzokusiza ukuthi ucije ukuthi yikuphi ukunyakaza okwenza umqondo omkhulu. Ukuzivocavoca okungcono kakhulu kwe-superset kuncike kumuntu ngamunye nokuthi yiziphi izinjongo zakho, UDanny uyagxuma , umqeqeshi wosaziwayo ozinze e-L.A. uyasitshela. Kimina, ngithanda ukuhlanganisa ukunyakaza kokusunduza nokudonsa, njenge-bicep curl kanye ne-tricep dip, ukuze ngiqondise kangcono izingxenye zomzimba ezingazodwana ngaphandle kokufutha iqembu lomsipha elilodwa liphuma emanzini.

Mayelana nokuthi yini okufanele uyigweme, gwema ukucindezelwa emuva kuya emuva. Isizathu? Umhlane wakho usuvele uthwele ithoni yesisindo nokucindezeleka kwansuku zonke. Uma wenza i-barbell back squat elandelwa ngqo ilunge elinesisindo, ubeka umgogodla wakho ekucindezelekeni okukhulu ngaphandle kokuphumula okwanele. Uma uqala ngokuzivocavoca okucindezelayo, landela ngokunyakazisa okunciphisayo njengokudonsa phezulu noma i-tricep dips.

Yiziphi Izinzuzo zama-Supersets?

Uma kuhlelwe kahle, ama-superset angashintsha kakhulu umdlalo. Ama-Supersets ayithuluzi elihle lokugcina izinga lokushaya kwenhliziyo yakho liphakeme ngesikhathi sokujima, kuchaza u-Saltos. Ukungabi nesikhathi esigcwele sokuphumula phakathi kokuzivocavoca kuvumela iqembu elilodwa lemisipha ukuthi lilulame ngenkathi elinye liqhubeka nokusebenza. Ukuzibandakanya kuma-supersets nakho kungasiza ekwakheni imisipha ethambile ngoba kudala indawo ye-hypertrophic emzimbeni ekhuthaza ukwakhiwa kwemisipha. Inselele umzimba wakho, futhi amaseli akho azosabela. Ukuzuza kwemisipha eceleni, ama-superset afakazelwe ngokuqhubekayo ukuthi asebenza kangcono kunomjikelezo wakho ojwayelekile. Lolu cwaningo lwango-2010 olwenziwa ngu Ijenali Yokucwaninga Amandla Nezimo ithole ukuthi ukujima kwe-superset kubangele ama-calories engeziwe ashiswe kokubili phakathi futhi ngemuva kokuqedwa kokuzivocavoca uma kuqhathaniswa nokuqeqeshwa kwendabuko ukumelana. Futhi, ngokusho lolu cwaningo lwango-2017 eshicilelwe ngabakwa I-European Journal ye-Applied Physiology , ukunyakaza okuqhubekayo kungakuthola imiphumela efanayo ngenkathi uchitha isikhathi esincane ejimini. Manje yilokho esikubiza ngokuthi ihhashi lokuzivocavoca.

Ingabe Kukhona Izinhlobo Ezihlukene Zama-Supersets?

Ubuhle be-superset ukuthi ungakwazi ngempela ukuyenza eyakho, kodwa kunenhlanganisela ezanyiwe neyiqiniso ochwepheshe bokufaneleka abafunga ngayo. Ukukusiza ukuthi uthole okukusebenzelayo, u-Saltos wabelane ngama-superset akhe amathathu aphezulu kanye nendlela yokwenza ngayinye:

I-Post-Exhaustion Superset:Ngalesi sitayela, umgomo wakho uwukuhlanganisa ukunyakaza okuhlanganisiwe nokuzivocavoca kokuzihlukanisa, uyachaza. A ukuzivocavoca okuhlanganisiwe kuhilela amaqembu emisipha amabili noma ngaphezulu ekuhambeni okukodwa, kodwa ukwenza ukunyakaza okukodwa ngemva ukuzivocavoca okuhlanganisiwe kuyisihluthulelo lapha. Uzoqeda imizamo yakho bese uqhubeka nokukhathala iqembu elilodwa lemisipha ngenkathi wonke umzimba wakho uphumula. Uma kuqhathaniswa nokukhuphuka kwezintaba nokuphindaphinda okumile, lena indlela esebenza kahle kakhulu yokuqinisa isitho somzimba esisodwa. Enye yama-supersets angemuva kokukhathala ayintandokazi kaSaltos ihlanganisa ama-deadlifts (okusebenza ama-hamstrings akho kanye nama-glutes) nokuzivocavoca okukodwa okushisa izinqe, njengamapayipi omlilo noma imilenze eyindilinga. I-Pre-Exhaustion Superset:Ngalokhu, uthi, sizoyipheqa. Uzoqala ngokuzivocavoca ukuzihlukanisa okulandelwa ukunyakaza okuhlanganisiwe. Lokhu kusebenzela ukukhathala imisipha emincane ngaphambili ukuya ekuzilolongeni okunzima kakhulu ukuze umzimba wakho usebenze ukujwayela esimweni esibuthakathaka. Abasubathi bavame ukusebenzisa lokhu ukushaya ama-bests amasha, kodwa ungayisebenzisa ukuze usize ukushisa amafutha, ukwakha imisipha futhi ukwandise inani lakho lokuphindaphinda. Ukuhamba kwami ​​ngale ndlela isethi yama-bicep curls ageleza ngokushesha abe ama-pull-ups. I-Upper Body/Lower Body Superset:Njengoba igama lisho, lolu hlobo lwe-superset lubandakanya ukuvivinya umzimba okuphezulu okulandelwa ukuvivinya umzimba ophansi. Lena enye yezimiso engizikhonzile engizozisebenzisa namakhasimende, u-Saltos uyavuma, ngoba kuyinselele, kusebenza kahle futhi kukhuphula ukukhula kwemisipha ethambile. Ukuzama, yenza isethi eyodwa yemigqa egobekile phezu kwe-dumbbell elandelwa yisethi eyodwa yezitebhisi ebhokisini lokuzivocavoca noma esihlalweni.

Imaphi Amaphutha Okufanele Ngiwagweme Lapho Ngenza Ama-Supersets?

Ukukhetha ukuvivinya umzimba kuyisihluthulelo sokugwema izinhlungu, izinhlungu kanye (yikes) nokulimala okungenzeka, kodwa kunenani lamaphutha abantu abawenzayo lapho behlanganyela kuma-supersets. Ama-Supersets mahle uma esetshenziswa ngendlela efanele, u-Saltos uyachaza, kodwa weqise futhi uzozibeka eceleni. Ama-Superset enzelwe ukukukhathaza, kodwa azuzisa kuphela uma ukwazi ukugcina indlela efanele. Njengoba ugeleza ngokujima kwakho, qapha ukusebenza kwakho futhi ubeke iso efomini, kusho uSaltos. Uma iqala ukuntenga, kungase kube isikhathi sokushintshela ezisindweni ezilula, inani eliphansi lokuphindaphinda noma isikhathi sokuphumula esikhulisiwe.

Enye into okufanele uyiqaphele wumgogodla wakho. Ukusetha i-abs yakho ukuze uthole i-killer six-pack kungase kubonakale kuwumqondo omuhle, kodwa empeleni, akunjalo. Eyakho umnyombo iyisinzisi sakho esikhulu, futhi ibandakanyeka cishe kukho konke umnyakazo owenzayo. Ukuyinweba ngokweqile ngokuhambisana nokunye ukunyakaza okuyinhlanganisela (okuncike kulokho kuzinza ukwenza) kuzokubeka engozini yokulimala.

Ngingawafaka Kanjani Ama-Superset Emjikelezweni Wami Wokujima?

Qala ngokunyakaza okumbalwa ongakwenza ngokuzethemba bese usebenza uze uhlanganise izisindo ezisindayo noma isibalo sokuphindaphinda esiphezulu. I-Saltos iphinde iphakamise ukuthi ube ngumqeqeshi wakho siqu futhi uhlele ukujima kwakho kusenesikhathi. Ukubhala isimiso sakho nama-supersets kuzokwakha isisekelo esidingekayo sempumelelo ukuze ekugcineni ufinyelele imigomo yakho.

Awuqinisekile ukuthi ungaqala kuphi? Nazi izinhlanganisela zethu ezintathu ze-superset esiyintandokazi. Ngomnyakazo ngamunye, gcwalisa inani lamasethi amathathu ngenani elinconyiwe lokuphindaphinda (yize ungakwazi ukulungisa njalo njengoba kudingeka):

1. Ama-bicep curls ukuya phezulu kwe-tricep extension

Isinyathelo 1: Qala ngokuma izinyawo zakho zibe ububanzi behlombe futhi izingalo emaceleni akho, ubambe i-dumbbell esandleni ngasinye. Zungezisa izandla zakho ukuze zibheke phambili. Gcina izindololwane zakho ziseduze nomzimba wakho, zisonga ama-dumbbell aze afike emahlombe akho bese wehlisa. Qedela ukuphindaphinda okungu-10 kuya ku-12 ngaphambi kokudlulela kusandiso se-tricep esiphezulu.

Isinyathelo sesi-2: Ubambe i-dumbbell eyodwa ezandleni zombili, qala izingalo zakho zelulelwe phezulu phezu kwekhanda lakho. Gcina izindololwane zakho zifakwe phakathi nama-biceps akho eduze nezindlebe zakho, wehlise phansi ngemuva kwekhanda lakho uye phezulu emhlane wakho bese uphakamisa. Qedela ukuphindaphinda okungu-10 kuye kwayi-12.

2. I-Goblet squats ukuze i-glute bridge

Isinyathelo 1: Qala ngokuma izinyawo zakho zivuleke kancane kune-hip-distance ehlukene futhi izinzwane zakho zibheke ngaphandle. Bamba i-dumbbell eyodwa kuzo zombili izandla phakathi nendawo esifubeni sakho. Cindezela ama-hips akho emuva bese ugoqa phansi kuze kube yilapho amathanga akho ehambisana nomhlabathi. Cindezela ezithendeni zakho ukuze uhlehlise ukunyakaza futhi ubuyele ekumeni. Qedela ukuphindaphinda okungu-10 kuya ku-12 ngaphambi kokudlulela ebhulohweni le-glute.

Isinyathelo sesi-2: Lala ngomhlane ubeke izingalo zakho emaceleni, izintende zibheke phansi. Gobisa amadolo akho kuze kube yilapho izinyawo zakho ziphansi phansi, cishe ngobubanzi be-hip. Cindezela ama-glutes akho nama-hamstrings ukuze uphakamise izinqulu zakho phansi kuze kube yilapho umzimba wakho wenza umugqa oqondile ukusuka emahlombe akho kuya emadolweni akho. Bamba lapha, bese wehlisa. Qedela ukuphindaphinda okungu-10 kuye kwayi-12.

3. I-Romanian deadlifts ukucindezela phezulu

Isinyathelo 1: Yima izinyawo zakho zihlukene ngobubanzi be-hip, ubambe i-dumbbell eyodwa esandleni ngasinye. Beka ama-dumbbell phambi kwamathanga akho, izintende zibheke umzimba wakho. Gcina amadolo akho egobile kancane, cindezela izinqulu zakho zibuyele emuva njengoba ugoba phambili okhalweni futhi wehlisa izisindo zifinyelele ubude obuphakathi kweshin. Cindezela ama-hamstrings akho kanye nama-glutes ukuze uphushe izinqe zakho phambili futhi uvuke, ubuyele endaweni yokuqala. Qedela ukuphindaphinda okungu-10 kuye kwayi-12 ngaphambi kokudlulela kokucindezela okuphezulu.

Isinyathelo sesi-2: Qala ngokugoba izingalo zakho, izandla ngaphandle nje kwamahlombe akho izintende zibheke phambili. Cindezela ama-dumbbell phezulu phezu kwekhanda lakho kuze kube yilapho izingalo zakho ziqondile, bese wehlela endaweni yokuqala. Qedela ukuphindaphinda okungu-10 kuye kwayi-12.

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