Superset - wani tasiri hanyar gina tsoka

Bodybuilding ne a wasanni wanda aka nufin wani karuwa a tsoka taro. Don cimma wannan, akwai mutane da yawa hanyoyi daban-daban - dvusetami motsa jiki trisetami, na gargajiya da horo, supersets, da sauransu. Dabam, ya kamata a lura da horo supersets, tun da tasiri ne almara. Saboda haka, irin wannan horo da aka bayyana a hanya mai kayu a cikin littafin "Supertrenening" Mike Mentzer.

Mene ne wani superset na bodybuilding?

Daga mahangar kara tsoka horo amfani supersets gane matsayin da ya fi tasiri. Kowane dan wasa zai jima ko daga baya suka fara amfani da wannan hanya a su horo, domin a lokacin da tsokoki daidaita ga saba kaya da kuma bukatar yin gyara. A irin haka superset - yana da wani babban kanti. Ta hanyar amfani da wannan dabarar wajen horar da tsokoki samun jaddada da kuma ci gaba da tashi.

Superset - wani m aiwatar da biyu darussan da ba sauran.

Menene supersets?

Supersets za a iya yi a cikin biyu bambancin:

• a kan wannan tsoka kungiyar.
• a kan antagonist tsokoki.

Idan ka horo da ake sa yin aiki da wannan tsoka kungiyoyin, da cewa su ne supersets daga cikin wadannan: misali, da farko motsa jiki ne mai zurfi squat, na biyu motsa jiki ne a matattu Pull. Dukansu suna da nufin ci gaban gluteal zone da rauni a kafadarshi. Yin darussan a superset aka yi kusan ba tare da sauran, shi ya ba da wani babban kaya a kan zare da rage lokaci na horo.

Supersets a kan antagonist tsokoki ake yi a wannan yanayin, amma a kan kishiyar tsokoki. Idan ka horar da kafafu, da farko motsa jiki, misali, wata kafar tsawo a cikin na'urar kwaikwayo a quadriceps, na biyu - lankwasawa a kan hamstrings. Kamar wancan horar da daya m tsokoki ake juyawa. Wannan na iya kuma sun hada da horo da baya-kirji, triceps, biceps.

Menene supersets?

Kamar yadda aka ambata a baya, superset - yana da wani babban hanyar fita daga cikin stagnation na tsoka girma. Kamar kowane sashen jikin mu, tsokoki samun amfani na al'ada rayuwa. Training a wani uniform gwamnatin za ta jima ko daga baya gushe shafi ci gaban da cewa shi ne hanawar ga ɗan wasa lokacin.

Don ƙirƙirar danniya ga tsoka girma, shi ne zama dole a canja manufa na horo. Wannan za a iya yi a hanyoyi daban-daban: kara da aiki da nauyi, canja bada, kara yawan kusa, ko ƙarasa da supersets.

A wannan wasa kamar bodybuilding, supersets - tsoka horo bi da bi kisan darussan - suna Popular. Top Bodybuilders na kasar, kazalika da waje da 'yan wasa tabbatar da tasiri na wannan tsarin kula da horo kan sirri gwaninta.

Supersets for nauyi riba

Training bodybuilding a wani m iya duka biyu gina taro da kuma nauyi asara. Domin da farko idan tunanin mutuntaka dauki amfani da horo supersets da tsoka kungiyar, tare da wannan yiwuwar wani karin cikakken nazari na tsokoki zaruruwa da microfractures. Wannan zai gaggauta habaka ci gaban da tsokoki.

Ma'ana supersets - load guda darussan da tsokoki a hanyoyi daban-daban sakamako a kan shi.

Supersets slimming

Me ake nufi da superset ga nauyi asara? Wannan shi ne babban damar zuwa bushe jiki ga bazara lokaci ko ga gasar, idan kana doguwar wani dan wasa.

Duk da haka, wasu horo ne bai isa ba a cimma sakamako. Don rasa nauyi, kana bukatar wani dace rage cin abinci a hade tare da motsa jiki ta amfani da supersets. Don yin biyu lokaci daya bada ciyar da biyunta makamashi kamar yadda a cikin gargajiya horo, bi da bi, don a ƙona mafi adadin kuzari.

Slimming HIKIMA magana game da supersets a kan antagonist tsokoki, fuskanci dole ne a za'ayi kusan daya bayan daya, da kuma yawan maimaitawar zama a cikin kewayon 15-20 sau.

Ga wanda ya dace supersets?

Superset - da cewa shi ne da yawa daga mafi gogaggen 'yan wasa saboda tsoka musamman sababbin a farkon shekaru na ci gaba da amsa da kyau zuwa ga gargajiya makirci na horo. Bugu da kari, wannan dabara na bukatar mai kyau da ilmi na shirye-shirye, daidaito da kuma dabara bada.

Idan kana horar kamar yadda ya saba, ba za ka iya canza shirin don har zuwa watanni biyu, da horar da a mafi kyawawa superset watan.

A general, ya dace ga kowane dan wasa, don haka ba ce wani abu a bodybuilding zuwa ce babu wata tantama cewa wani horo shirin. Kowane mutum kwayoyin, daya tasiri motsa jiki mnogopovtornom yanayin zuwa wani, ba su kawo wani sakamako. A wannan za a iya ce game da supersets. Kokarin daban-daban hanyoyin da horo, da sauraron su tsokoki da kuma lura da ta dace rage cin abinci, za ka fahimci cewa ga ka ka yadda ya kamata da kuma cewa shi ne wajibi ne don upstage.