Ukwakha amandla kuyindlela yokuqeqeshwa ngokomzimba ehlanganisa izici zeziyalo ezimbili ezibonakala ziphambene: amandla (i-powerlifting) kanye ne-muscular hypertrophy (ukwakha umzimba). Le ndlela ye-hybrid ifuna ukuthuthukisa kokubili ikhono lokuphakamisa imithwalo esindayo kanye nokwakha imisipha yemisipha ngokuphumelelayo. Ngokungafani nobungcweti obudlulele obubonisa izinhlobo ezithile zokuqeqeshwa, a isimiso sokwakha amandla ifuna ukuthola ibhalansi phakathi kwamandla anonya kanye nobuhle bemisipha.
Kulesi sihloko sizokutshela konke okudingeka ukwazi mayelana nenqubo engcono kakhulu yokwakha amandla kanye nezici zayo.
Izici Zokwakha Amandla
Ngamagama alula, singasho ukuthi ukwakha amandla kungumshado ophelele phakathi kwamandla okusebenza kanye nobuhle bomzimba. Labo abacwiliswa yilolu hlobo lokuziphatha abafuni nje kuphela ikhono lokuphakamisa izinsimbi ezisindayo, njengase-powerlifting, kodwa futhi. ukuthuthukiswa kokulingana kahle, umzimba we-muscular, ofana nendlela yokwakha umzimba.
Esinye sezici ezibalulekile zokwakha amandla ukuhlukahluka kwebanga lokuphindaphinda kanye nevolumu yokuqeqeshwa. Nakuba i-powerlifting ngokuvamile igcizelela ukuphakamisa okusindayo okuphindaphindwayo okuphansi ukuze kuthuthukiswe amandla amakhulu, ukwakha amandla kuhlanganisa uhla olubanzi lokuphindaphinda, okuhlanganisa amasethi amade, amaphakathi, ukukhulisa ukukhula kwemisipha.
Izinhlelo zokuqeqesha zokwakha amandla ngokuvamile zihlanganisa ukuvivinya amandla okuyisisekelo okufana nama-squats, ukucindezelwa kwebhentshi, nama-deadlift, kodwa futhi zihlanganisa izisetshenziswa nokuzivocavoca kokuzihlukanisa ukuze kuqondiswe imisipha ethile ukuze kuthuthukiswe imisipha ephelele. I-Periodization ingelinye ithuluzi elivame ukusetshenziswa ekwakheni amandla, izigaba zokuqeqesha ezishintshanayo eziqondiswe emandleni nabanye ezigxile ku-hypertrophy.
Le ndlela ebanzi ayifuni nje kuphela ukusebenza okuphezulu ekamelweni lesisindo, kodwa futhi nokuthuthukiswa komzimba olinganiselayo nobukeka kahle. Ngaphezu kwalokho, ukwakha amandla akubekelwe kuphela abasubathi abasezingeni eliphezulu; Noma ubani onentshisekelo yokuthuthukisa amandla abo nokubukeka komzimba angazuza kule ndlela eguquguqukayo nephumelelayo.
Izici zomjikelezo wokwakha amandla
Umjikelezo wokwakha amandla ubonakala ngokugxila kwawo okuphelele ekuthuthukiseni kokubili amandla nesisindo semisipha. Nakuba imizila ingahluka kuye ngokuthandwa ngabanye kanye nemigomo ethile, izici ezithile ezivamile ziyahlukanisa lesi sitayela sokuqeqesha:
- Ihlanganisa ama-lifti okuzivocavoca ayisisekelo: Umjikelezo wokwakha amandla uvamise ukufaka amakheshi amathathu ayisisekelo aphakamisa amandla: ama-squats, ukucindezela ibhentshi kanye nama-deadlifts. Lezi zivivinyo ezihlanganisiwe zihlanganisa amaqembu amaningi emisipha futhi zibalulekile ekuthuthukiseni amandla.
- Izinhlobonhlobo ngebanga lokuphindaphinda: Ngokungafani nezinye izindlela zokuqeqesha ezikhethekile, ukwakha amandla kuhlanganisa ukuphindaphinda okubanzi. Kufaka phakathi amasethi asindayo anokuphindaphinda okuphansi ukuthuthukisa amandla, kanye namasethi okuphindaphinda okumaphakathi ukuya phezulu ukuze kuthuthukiswe i-hypertrophy yemisipha.
- Izesekeli nokuzivocavoca kokuzihlukanisa: Ngokungeziwe ekuphakamiseni okuyisisekelo, izisetshenziswa kanye nokuzivocavoca kokuzihlukanisa kuyahlanganiswa. Lokhu kungase kuhlanganise ukunyakaza okuthile ukuze kusebenze imisipha ngayinye futhi kulungiswe ukungalingani kwemisipha. Isibonelo, ama-biceps curls, izandiso ze-triceps kanye nokuphakanyiswa kwe-lateral.
- I-Periodization: Izinqubo zokwakha amandla ngokuvamile zisebenzisa amasu okwenza izikhathi ukuze zihluke ukuqina nevolumu ngokuhamba kwesikhathi. Lokhu kungase kuhlanganise imijikelezo yokuqeqesha egxile emandleni, elandelwa izigaba zevolumu ephezulu ze-hypertrophy.
- Imvamisa yokuqeqesha: Ezinye izinqubo zokwakha amandla zisebenzisa imvamisa yokuqeqeshwa ephezulu, okusho ukuthi amaqembu athile emisipha asebenza izikhathi ezimbalwa ngeviki. Lokhu kungaba nomthelela ekukhuleni kwemisipha okuqhubekayo kanye nekhono lokuphakamisa elithuthukisiwe.
- Ukuqhubeka: Ukuqhubeka njalo kuyingxenye ebalulekile yendlela yokwenza amandla. Lokhu kuhilela ukwanda kancane kancane komthwalo (isisindo) esisetshenziswa ekuphakamiseni, kanye nokuthuthukiswa kobuchwepheshe. Sihlala sifuna ukudlula okuhle komuntu siqu futhi siphonsele inselelo umzimba ukuze sikhuthaze ukukhula namandla.
- Umthethonqubo: Nakuba kulandela isakhiwo esihleliwe, ukwakha amandla nakho kukhuthaza ukulalela umzimba. Abasubathi kufanele baqaphele izimpawu zokukhathala, ukuzivumelanisa nezimo kanye nevolumu njengoba kudingekile ukuze bagweme ukuqeqeshwa ngokweqile nokulimala.
Isibonelo somjikelezo wokwakha amandla
Ake sibeke a Ukuqeqeshwa kwezinsuku ezi-4 isibonelo sokwakha amandla. Kuwumkhuba owenzelwe abantu abaphakathi nendawo asebevele benezinga elanele ejimini. Kuyadingeka ukuhlonipha izinsuku zokuphumula ukuze imisipha ilulame kahle ekuqeqesheni, ngoba sizosebenzisa imithwalo ephezulu ngezinsuku zamandla kanye nemithwalo ephezulu, nakuba kungenjalo kakhulu ngezinsuku ze-hypertrophy.
Lezi zinhlobo zezinqubo zifana kakhulu nohlelo lwe-PHAT olusetshenziswa ejimini. Lona umkhuba wokwakha amandla wezinsuku ezi-4:
Usuku 1: Ukusunduza Okunamandla (Amandla)
- Ama-squats: 4 amasethi x 5 ukuphindaphinda
- Ukucindezela kwebhentshi: 4 amasethi x 5 ukuphindaphinda
- Amadiphu ahambisanayo: amasethi ama-3 x 8-10 ukuphindaphinda
- Ukuphakama kwe-Lateral: 3 amasethi x 12-15 ukuphindaphinda
- I-Triceps enentambo: 3 amasethi x 12-15 ukuphindaphinda
Usuku 2: Ukudonsa Okunamandla (Amandla)
- I-Deadlift: 4 amasethi x 5 ukuphindaphinda
- Ukudonsa: amasethi angu-4 x ukuphindaphinda okukhulu
- Umugqa we-T-bar: 3 amasethi x 8-10 reps
- I-Barbell biceps curl: 3 amasethi x 10-12 ukuphindaphinda
- Ama-curl esihlakaleni: amasethi ama-3 x 15-20 okuphindaphindayo
Usuku lwesi-3: Umsebenzi wokuphumula noma omaphakathi
Usuku 4: I-Push emaphakathi (Hypertrophy)
- Ama-Squats angaphambili: amasethi angu-4 x 8-10 ukuphindaphinda
- Ukucindezela ibhentshi: 4 amasethi x 8-10 reps
- Ukudonsela phansi okuphezulu: amasethi ama-3 x 12-15 ukuphindaphinda
- Amadiphu omshini: amasethi ama-3 x 12-15 ukuphindaphinda
- I-Hammer biceps curl: 3 amasethi x 12-15 ukuphindaphinda
Usuku 5: Ukudonsa Okumaphakathi (Hypertrophy)
- Ama-deadlifts avamile: amasethi angu-4 x 8-10 reps
- Ukudonsa okunesisindo: 4 amasethi x 8-10 ukuphindaphinda
- I-Facepull: 3 amasethi x 12-15 ukuphindaphinda
- I-dumbbell biceps curl: 3 amasethi x 12-15 ukuphindaphinda
- Izandiso ze-triceps zezintambo: 3 amasethi x 12-15 ukuphindaphinda
Usuku 6 no-7: Umsebenzi wokuphumula noma omaphakathi
Njengoba ubona, le nqubo ishintshanisa izivivinyo eziyisisekelo zokuphakamisa amandla nezisekeli ezengeziwe ukuze kuthuthukiswe ubuhle bomzimba wethu. Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nenqubo yokwakha amandla kanye nezici zayo.