Ukwakhiwa kwamandla yindlela yoqeqesho lomzimba oludibanisa izinto ezimbini ezibonakala zichasene: amandla (i-powerlifting) kunye ne-muscular hypertrophy (ukwakha umzimba). Le ndlela ye-hybrid ifuna ukuphuhlisa zombini amandla okuphakamisa imithwalo enzima kunye nokwakha ngokufanelekileyo ubunzima bemisipha. Ngokungafaniyo nobuchule obugqithisileyo obubonakalisa ezinye iindlela zoqeqesho, a inkqubo yokwakha amandla ifuna ukufumana ulungelelwano phakathi kwamandla akhohlakeleyo kunye ne-muscular aesthetics.
Kweli nqaku siza kukuxelela yonke into ekufuneka uyazi malunga neyona ndlela ibalaseleyo yokwakha amandla kunye neempawu zayo.
Iimpawu zokwakha amandla
Ngamagama alula, sinokuthi ukwakha amandla ngumtshato ogqibeleleyo phakathi kwamandla okusebenza kunye nobuhle bomzimba. Abo bazintywiliselayo kule modyuli abafuni kuphela ukukwazi ukuphakamisa iintsimbi ezinzima, njengakwi-powerlifting, kodwa kwakhona. ukuphuhliswa kokulungelelaniswa kakuhle, i-muscular physique, efana nendlela yokwakha umzimba.
Enye yeempawu eziphambili zokwakhiwa kwamandla kukuguquguquka koluhlu lokuphindaphinda kunye nomthamo woqeqesho. Ngelixa i-powerlifting igxininisa ukuphakamisa okunzima kunye nokuphindaphinda okuphantsi ukuphuhlisa amandla aphezulu, ukwakha amandla kubandakanya uluhlu olubanzi lokuphindaphinda, kubandakanywa ixesha elide, iiseti eziphakathi, ukwandisa ukukhula kwemisipha.
Iinkqubo zoqeqesho lokwakha amandla zibandakanya umthambo osisiseko wokuphakamisa amandla njenge-squats, i-bench presses, kunye ne-deadlifts, kodwa zibandakanya izincedisi kunye nokuzilolonga ukuze ujolise kwizihlunu ezithile zophuhliso olupheleleyo lwemisipha. I-Periodization sesinye isixhobo esiqhele ukusetyenziswa ekwakheni amandla, amanqanaba oqeqesho atshintshanayo ajolise kumandla kunye nabanye agxile kwi-hypertrophy.
Le ndlela ebanzi ayifuni kuphela ukusebenza okuphezulu kwigumbi lobunzima, kodwa kunye nophuhliso lomzimba olungeleleneyo kunye nobuhle. Ngaphaya koko, ukwakha amandla akugcinelwanga iimbaleki ezikumgangatho ophezulu; Nabani na onomdla ekuphuculeni amandla abo kunye nenkangeleko yomzimba unokuzuza kule ndlela eguquguqukayo nesebenzayo.
Iimpawu zenkqubo yokwakha amandla
Inkqubo yokwakha amandla ibonakala ngokugxila kwayo ngokubanzi ekuphuhliseni zombini amandla kunye nobunzima bemisipha. Nangona iinkqubo zinokwahluka ngokuxhomekeke kukhetho lomntu kunye neenjongo ezithile, ezinye iimpawu eziqhelekileyo ziyahlula olu hlobo loqeqesho:
- Ukubandakanya iilifti zokuzilolonga ezisisiseko: Inkqubo yokwakha amandla isoloko ibandakanya iilifti ezintathu ezisisiseko zokuphakamisa amandla: i-squats, i-bench press kunye ne-deadlifts. Ezi mithambo zibandakanya amaqela emisipha emininzi kwaye zibalulekile ekuphuhliseni amandla.
- Uluhlu lokuphindaphinda: Ngokungafaniyo neendlela zoqeqesho ezikhethekileyo, ukwakha amandla kugubungela uluhlu olubanzi lokuphindaphinda. Kubandakanya iiseti ezinzima kunye nokuphindaphinda okuphantsi ukuphuhlisa amandla, kunye nokumodareyitha ukuya kwisethi yokuphindaphinda okuphezulu ukukhuthaza i-hypertrophy yemisipha.
- Izincedisi kunye noqheliselo lokuzihlukanisa: Ukongeza kwii-lifts ezisisiseko, i-accessory kunye nokuzivocavoca okuzimeleyo kuyabandakanywa. Ezi zinokubandakanya iintshukumo ezithile zokusebenza izihlunu zomntu ngamnye kunye nokulungisa ukungalingani kwemisipha. Ngokomzekelo, i-biceps curls, i-triceps extensions kunye ne-lateral iphakamisa.
- Ukwenziwa kwamaxesha: Iinkqubo zokwakha amandla zihlala zisebenzisa amaqhinga okutshintsha amaxesha kunye nokuqina kunye nomthamo ekuhambeni kwexesha. Oku kunokubandakanya imijikelo yoqeqesho olujolise kumandla, elandelwa zizigaba zomthamo ophezulu we-hypertrophy.
- I-Frecuencia de entrenamiento: Ezinye iindlela zokwakha amandla zamkela ukuphindaphindeka koqeqesho oluphezulu, oku kuthetha ukuba amaqela athile emisipha asebenza kaninzi ngeveki. Oku kunokuba negalelo ekuphuhliseni okuqhubekayo kwemisipha kunye nokuphucula amandla okuphakamisa.
- Ukuqhubela phambili: Ukuqhubela phambili rhoqo yinxalenye ebalulekileyo yenkqubo yokwakha amandla. Oku kubandakanya ukunyuka kancinci komthwalo (ubunzima) obusetyenziselwa ukunyuswa, kunye nokuphuculwa kobuchule. Sihlala sifuna ukodlula izinto ezilungileyo zobuqu kwaye sicele umngeni kumzimba ukukhuthaza ukukhula kunye nokomelela.
- Ummiselo: Nangona ilandela isakhiwo esicwangcisiweyo, ukwakha amandla kwakhona kukhuthaza ukumamela umzimba. Abadlali bezemidlalo kufuneka baqaphele iimpawu zokukhathala, ukulungelelanisa ukuqina kunye nomthamo njengoko kuyimfuneko ukuphepha ukugqithisa kunye nokulimala.
Umzekelo wesiqhelo wokwakha amandla
Masibeke a Uqeqesho lweentsuku ezi-4 umzekelo wokwakha amandla. Yinkqubo yesiqhelo eyenzelwe abantu abaphakathi abasele benenqanaba elaneleyo kwindawo yokuzivocavoca. Kufuneka ukuhlonipha iintsuku zokuphumla ukuze izihlunu zikwazi ukuchacha kakuhle kuqeqesho, kuba siya kusebenzisa imithwalo ephezulu ngeentsuku zamandla kunye nemithwalo ephezulu, nangona ingekho kakhulu kwiintsuku ze-hypertrophy.
Ezi ntlobo zeendlela zifana kakhulu neskimu se-PHAT esisetyenziswe kwindawo yokuzivocavoca. Le yinkqubo yeentsuku ezi-4 zokwakha amandla:
Usuku 1: Utyhala olunzima (Amandla)
- I-squats: 4 iiseti x 5 ukuphindaphinda
- I-bench press: 4 isethi x 5 ukuphindaphinda
- Iidiphu ezihambelanayo: iiseti ezi-3 x 8-10 ukuphindaphinda
- I-Lateral iphakamisa: iiseti ezi-3 x 12-15 ukuphindaphinda
- I-Triceps ngentambo: iiseti ezi-3 x 12-15 ukuphindaphinda
Usuku 2: Utsalo olunzima (Amandla)
- I-Deadlift: iiseti ze-4 x 5 ukuphindaphinda
- Utsalo-phezulu: iiseti ezi-4 x uphindaphindo olukhulu
- Umqolo weT-bar: 3 iiseti x 8-10 reps
- I-Barbell biceps curl: iiseti ezi-3 x 10-12 ukuphindaphinda
- Ii-curls zesandla: iiseti ezi-3 x 15-20 ukuphindaphinda
Usuku 3: Ukuphumla okanye umsebenzi ophakathi
Usuku 4: Utyhala oluphakathi (Hypertrophy)
- I-Squats yangaphambili: iiseti ze-4 x 8-10 ukuphindaphinda
- Cofa ibhentshi: 4 iiseti x 8-10 reps
- Ukutsalwa phantsi okuphezulu: iiseti ezi-3 x 12-15 ukuphindaphinda
- Iidiphu zoomatshini: iiseti ezi-3 x 12-15 ukuphindaphinda
- I-Hammer biceps curl: iiseti ezi-3 x 12-15 ukuphindaphinda
Usuku 5: Utsalo oluphakathi (Hypertrophy)
- Iideadlifts eziqhelekileyo: iiseti ezi-4 x 8-10 reps
- I-Weighted pull-ups: 4 isethi x 8-10 ukuphindaphinda
- I-Facepull: iiseti ezi-3 x 12-15 ukuphindaphinda
- I-dumbbell biceps curl: iiseti ezi-3 x 12-15 ukuphindaphinda
- Izandiso ze-triceps zentambo: iiseti ze-3 x 12-15 ukuphindaphinda
Usuku 6 no-7: Ukuphumla okanye uMsebenzi oPhakathi
Njengoko ubona, le ndlela yesiqhelo itshintsha umthambo osisiseko wokuphakamisa amandla kunye nemithambo eyongezelelekileyo ukuze kuphuculwe ubuhle bomzimba wethu. Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nenkqubo yokwakha amandla kunye neempawu zayo.