Superset mikono - masewera wapadera ndi ogwira

othamanga watsopano ndi povuta kuti womasuka mu chipinda komanso zambiri zachilengedwe tsopano ambiri kuti aliyense akhoza kupeza omasuka ndi amenewa voluminous mitsinje deta. Ndipo onse chifukwa Internet lili ndi nkhani zochititsa abodza ati okhudza nkhani zina. Chifukwa cha zimenezi, poyamba, aliyense wothamanga anali "mantha" kuchita maphunziro kopitilira muyeso-kwambiri, akukumana minofu kuti lidzawonongedwa, kunyalanyaza malire zakudya, amachita ochepa Zochita zikuluzikulu ndi zina zotero. M'nkhaniyi, ife ndikuuzani za manja superset. Ndi chiyani icho? Cholinga chiyani? Pa izi ndi nkhani zina zambiri m'nkhani ino.

Kodi superset?

Mwachidule kufotokoza mawu, tikhoza kunena izi: ndi kukhazikitsa 2-3 wokhulupirira mzake, pakati zomwe pasakhale yosangalala (pazipita 10-15 masekondi). bodybuilders Professional amalangiza kuchita supersets kwa pazipita minofu tanthauzo (kuchuluka vascularity ndi mpumulo ndi ochepa kwambiri a mafuta) pokonzekera kuti mpikisano kapena kuti "kuyanika".

Akatswiri ambiri amanena kuti ntchito imeneyi, ngakhale ndi nambala mkulu wa kubwereza, salola kuwonjezera minofu misa, ndi mosemphanitsa - amachepetsa. Komabe, ichi ndi nthano. Ngakhale anthu mikanjo kupita pa za kulephera kwa supersets, bodybuilders kutsimikizira zosiyana. Kuchokera pamwamba inu mukhoza kupanga mfundo imodzi mawu amenewa. Superset - yotsimikizika njira ya pa masewero olimbitsa thupi, amene kumalepheretsa kwambiri kuti kuchepetseratu minofu yanu ndi mofulumira kusintha katundu kapena ntchito za magulu angapo, omwe theoretically zimawachititsa kuchita kokha. Superset zikhoza kuchitika pa gulu lililonse minofu, ndi ntchito yopindulitsa kwambiri ndi odana nafe kwa gulu, koma pa pang'ono pokha.

Chiphunzitso ndi machitidwe

Akuti supersets, ndipo kwenikweni safuna othamanga chifukwa kukula minofu ndithu zambiri analimbikitsa ndi madera ochiritsira. Zingakhale zabwino ngati kuchita izo zikanadzakhala ziri mwanjira imeneyo, chifukwa kukhazikitsa njira yotero (supersets) ndi kuwawa kwambiri, chifukwa cha liwiro misala magazi zimakhala ndi. The ndondomeko lomaliza pamalo ojambula otchedwa Pampa. Komabe, mphunzitsi waluso kapena bodybuilder angakuuzeni kuti pamene lolemera Zochita zikuluzikulu yomweyo zikubweretsa mulu wa matenda kutsogolera kusiya asanabadwe kukondoweza pazipita kukula. Mwachitsanzo, ngati inu mukuchita ndi Zochita benchi triceps akhoza asatope minofu mofulumira kwambiri pectoral kapena mapewa. Kukokera zolemera katundu, ndi wothamanga sangathe kupuma, kapena underdeveloped minofu gulu Adzaterodi pamaso yaikulu ya. Komabe, zofunika kwambiri kuchepetsa chinthu kuchita masewera olimbitsa uliwonse, ndi kukakamira mfundo. Kodi zikutanthauza chiyani? Pansipa pali chitsanzo chachidule.

Pamene kukweza barbell kukongola (kayendedwe moyo), izi ndi mfundo amatanthauza matalikidwe a nthawi, pamene mikono ndi kufanana kwa pansi. Kumene musanayambe komanso mukamaliza kufika malo ano, mungathe kuchepetsa kukongola, koma mu malo akufa cha wochita mpikisano amakakamizidwa kuti asiye kusuntha. Palibe kazivutitsa kuchita tsankho zisadzachitikenso, koma mphamvu ya ntchito imeneyi zambiri yafupika. Motero, thandizo ngati zinthu kubwera supersets, mwamphamvu mizu imeneyi masewera monga ojambula. Akazi, ndi njira, akhoza kugwiritsa ntchito njira zofanana, koma ndi mamba ang'onoang'ono kwambiri.

Supersets wotsatira kutopa

Kukwanilitsa kutopa wotsatira, inu kukakamiza minofu chandamale kulimbikira kwambiri kwambiri ndipo amachititsa kwambiri kuchuluka kwa microtrauma, zomwe zina kumapangitsa kukula kwa misa. Ndipotu mmene kukula minofu? Maphunziro amapezeka catabolism (kusokonezeka) minofu minofu ndi mapuloteni zakudya pambuyo zolimbitsa amadzadza malo zowonongeka, kuwonjezeka minofu mu Volume. Komabe, mukhoza Musaononge njira imeneyi. Pofuna Finyani kunja phindu pazipita ku njira pamwamba ayenera kupuma pakati supersets (sizikusokonezani ndi kokoka supersets okha) kwa mphindi 1-2 Ndipo musalumphe 3-4 maofesi amenewa kuchita masewera olimbitsa limodzi. Kenako kumuuza za manja ogwira superset. Choona chidwi ndi kuti nthawi zina amagwiritsa wotchuka Russian Banda ndi wothamanga Denis Semenihin.

Universal superset mikono

manja Volumetric - izo wokondedwa loto la atsopano ambiri. Choncho, choyamba kupereka superset wa triceps ndi:

1. Benchi atolankhani pafupi nsinga - waika 3 6-8 reps.
2. Chikadzangotha Poyamba, kupita pulogalamu yoyeseza chipika komwe kudzapereka makina pansi (waika 3 12-15 reps).

Chifukwa, inu kuchita 3 supersets triceps kuti adzaze ndi magazi ndi kumapangitsa kukula pazipita. Mofananamo, mukhoza kuphatikiza ndi atolankhani French ndi posambira amene kuchita chimodzimodzi.

Tsopano ndikuwuzani za kukongola superset:

1. Kukweza ndodo (Ezekieli-khosi) pa kukongola kwa - waika 3 6-8 reps.
2. Spidery mapini - waika 3 10-12 reps.

Ndi fanizo triceps ndi, n'zothekanso kuphatikiza magulu osiyana. Mwachitsanzo, kukweza dumbbells ataimirira mapini pa pulogalamu yoyeseza chipika pa kukongola kwa.

Pomaliza, nthawi zina tiyenera kuchita supersets m'magulu odana nafe minofu, monga ndanena kale. Mwachitsanzo, kuchita masewera olimbitsa thupi oyamba kukongola, ndiye triceps. Komanso, ntchito choyamba ayenera kukhala maziko. Nanga ngati mtsikana anasankha chizolowezi cha ojambula? Akazi ayenera kukhala masewera olimbitsa thupi zochepa kwambiri (osachepera mu gulu la olimba bikini) kuposa amuna. Kuyambira tikhoza amachitsimikizira kuti limodzi yabwino superset kulimbitsa thupi kwa kugonana fairer ntchito mu magulu odana nafe.

pomaliza

Supersets kwambiri kwa akatswiri a zamasewera chifukwa iwo ali kwambiri yotithandiza kukula kwa minofu misa. M'nkhani ino takupatsani superset pa manja anu, imene tingati ndi chilengedwe akatswiri a masewera a misinkhu yosiyanasiyana ya maphunziro. Sitima, kudya bwino, kusunga mode ndipo amasangalala ndi zochitika ankakonda!