Superset makamai - na musamman da kuma tasiri horo

Novice 'yan wasa ne musamman wuya a samu dadi a cikin dakin kazalika da muhalli bayanai yanzu haka da yawa da cewa ba kowa da kowa zai iya samun dadi da irin wannan voluminous data qarqashinsu. Kuma duk saboda Internet yana cike da downright ƙarya bayanai game da wasu batutuwa. A sakamakon haka, a farko, kowane dan wasa shi ne "ji tsoro" yi ultra-m horo, da fuskantar da tsoka za a hallaka, sakaci dace da daidaita cin abincin nasu, ya yi aikin 'yan ainihin darussan zama da kuma kamar. A cikin wannan labarin, za mu gaya muku game da wani superset makamai. Mene ne wannan? Mene ne manufar? A wannan da kuma wasu batutuwa daga baya a cikin wannan labarin.

Mene ne wani superset?

A takaice kwatanta wannan lokaci, za mu iya ce da wadannan: shi ne aiwatar da 2-3 bada juna, tsakanin wanda akwai kamata ba shakatawa (iyakar 10-15 seconds). Professional Bodybuilders bayar da shawarar yin supersets ga iyakar tsoka definition (ƙãra vascularity da kuma taimako da wani sosai kananan yawan kitsen) a cikin shiri domin a gasar ko zuwa "bushewa".

Mutane da yawa malaman jayayya da cewa wannan aiki, don haka ko da da wani babban yawan maimaitawar, ba damar ya kara tsoka taro, da kuma mataimakin versa - rage. Duk da haka, wannan shi ne kawai wani labari. Duk da yake mutane a riguna tafi a kan game da aikin banza ne supersets, Bodybuilders tabbatar da haka ba. Daga sama za ka iya yin daya ƙarshe na wannan lokaci. Superset - tabbataccen dabara na a dakin motsa jiki, wanda ke sa shi yawan wuyar deplete your tsokoki da m kaya canji ko amfani da dama ƙungiyoyi, wanda a rubuce da ke sa su kadai motsa jiki. Superset za a iya yi a kan wani tsoka kungiyar, da kuma wani sosai m aiki ne antagonistic zuwa bunch, amma more on cewa kadan kara.

Ka'idar da yi

A ka'idar, supersets, kuma da gaske ba su da bukatar 'yan wasa saboda tsoka girma quite kullum kara kuzari da na al'ada haihuwarka. Zai yi kyau idan a yi zai zama cewa hanya, domin aiwatar da irin dabaru (supersets) ne sosai m, saboda mahaukaci kara na jini ga kyallen takarda. A karshe tsari a cikin yanayi na bodybuilding kira Pampa. Duk da haka, wani gogaggen mai horo ko bodybuilder zai gaya maka cewa a lokacin da nauyi na asali darussan nan da nan kiwata a tari na haddasawa da kai ga dakatar da kyau kafin matsakaicin ci gaban ruri. Alal misali, idan kana yin wani benci bada, triceps iya samun gaji da yawa sauri pectoral tsokoki ko kafadu. Ja nauyi, da dan wasa ba su iya numfashi, ko underdeveloped tsoka kungiyar za su mika wuya kafin firamare. Duk da haka, mafi muhimmanci iyakance factor a wani darasi, shi ne mai danko batu. Abin da ake nufi? Kasa ne taƙaitaccen misali.

Lokacin da dagawa barbell biceps (asali motsi), da wannan ne batu nufin da mawadãta daga cikin lokaci, a lokacin da makamai ne a layi daya zuwa bene. Hakika, kafin da kuma bayan kai wannan wuri, za ka iya rage biceps, amma a cikin matattu cibiyar na dan wasa aka tilasta dakatar da tafi. Babu daya damunsa na takaici yin m komawa, amma da tasiri na irin wannan aiki ne sosai rage. A sakamakon haka, da taimakon a cikin irin wannan halin da ake ciki zo supersets, tabbatattun kunshe a cikin wannan wasanni kamar bodybuilding. Mata, ta hanyar, za a iya yin amfani da irin wannan dabara, amma tare da da yawa karami ma'auni.

Supersets m gajiya

Kai m gajiya, ku tilasta manufa tsokoki da aiki da yawa wuya, kuma Yanã da wani gagarumin adadin microtrauma, wanda ƙara zuga ci gaban da taro. Bayan duk, yadda za a yi girma tsoka? A horo auku catabolism (fashewa) na tsoka da nama da kuma gina jiki abinci bayan motsa jiki cika lalace yankunan, da kara tsoka a juz'i. Duk da haka, ba za ka iya cũtar wannan hanya. Domin matsi daga matsakaicin amfani daga sama dabaru bukatar hutawa tsakanin supersets (ba dame tare da bada supersets kansu) for 1-2 minti kuma kada ku ƙẽtare 3-4 irin gidaje a guda motsa jiki. Next gaya game da tasiri superset makamai. An ban sha'awa Gaskiyar ita ce, wani lokacin shi yana amfani da sanannen Rasha blogger da kuma wani dan wasa Denis Semenihin.

Universal superset makamai

Volumetric hannuwa - shi ke lura da mafarkinsa na da yawa musamman sababbin. Saboda haka, da farko ba a superset na triceps:

1. Benci manema kusa riko - 3 sets of 6-8 reps.
2. Nan da nan bayan da farko motsa jiki, je zuwa block na'urar kwaikwayo inda kashe presses saukar (3 sets na 12-15 reps).

A sakamakon haka, ka yi 3 supersets triceps cewa cika shi da jini da kuma stimulates matsakaicin girma. Hakazalika, za ka iya hada wani Faransa labaru da dips cewa ba a irin wannan sakamako.

Yanzu gaya game superset biceps:

1. Dagawa sanda (Ez-wuyansa) a kan biceps - 3 sets of 6-8 reps.
2. Spidery curls - 3 sets na 10-12 reps.

By misalin da triceps, shi ne kuma zai yiwu a hada daban-daban ƙungiyoyi. Alal misali, dagawa dumbbells tsaye da kuma curls a kan wani block na'urar kwaikwayo a biceps.

A karshe, wani lokacin dole yi supersets cikin antagonistic tsoka kungiyoyin, kamar yadda aka ambata a baya. Alal misali, ka yi ta farko motsa jiki da biceps, sa'an nan triceps. Bugu da ƙari, na farko motsa jiki dole ne dole zama wani tushe. Kuma abin da idan yarinya ya zaɓi wani sha'awa na bodybuilding? Mata ya kamata ku ciyar kasa da zafin jiki (a kalla a cikin category na fitness bikini) fiye da maza. Daga wannan za mu iya infer cewa guda mafi kyau superset motsa jiki ga mafi kyau jima'i zai yi aiki da shi a cikin antagonistic kungiyoyin.

a ƙarshe

Supersets suke da muhimmanci sosai ga 'yan wasa saboda suna da muhimmanci ta da ci gaban da tsoka taro. A wannan labarin, za mu yi ba superset a kan hannuwanku, wanda za a iya kira duniya domin 'yan wasa na daban-daban matakan horo. Jirgin kasa, ci dama, kalla yanayin da ji dadin fi so ayyuka!