Chii chinonzi Superset uye Ungachiisa Sei MuKushanda Kwako?

Zvemukati

• Chii chinonzi Superset?
• Mhando dzakasiyana dzeSuperset Workouts
• Maitiro ekushandisa Superset Workouts mune Yako Fitness Routine
• Unoda kuwedzera yako PR? Edza activation-based compound set.
• Unoda kunanga mhasuru chaiyo? Edza pre-kunetesa kurovedza muviri.
• Dzivisa Aya Superset Workout Zvikanganiso
• 1. Usauraye moyo wako.
• 2. Usadarosvutiramusana wako.
• 3. Usaite back-body zvinhu zvechipiri.
• Ongororo ye

Kunyange kana usiri munhu anozviti gym rat, pane kumwe kukwezva kuziva zvinhu zvako pajimu. Ehe, iwe unogona kupinda mukati, kumhanya pane yekutsika-tsika, kukanda uchitenderera zvimwe zvimisikidzo, uye #doyoursquats, asi pane chimwe chinhu chinopa simba pamusoro pekugadzira yako wega Workout uye kuziva chaizvo sei urikuita yega yega kurovedza muviri.

Mikana iripo, kana iwe wakamborova kirasi-maitiro ekudzidzira kirasi kana kuve nesesheni yekudzidzira wega (kana kungoverenga simba redu rekudzidzisa zvemukati paShape.com), waona izwi rekuti "superset" sechikamu chenguva dzose. simba rekudzidzisa maitiro. Asi sezvakajairwa senge superset Workouts ingave iri, pachine yakawanda nyonganiso pamusoro pezvavari vari uye maitiro ekuzviita nemazvo.

Chii chinonzi Superset?

Pakati payo chaipo, a superset kurovedza muviri kuri nyore: kuchinjisa seti yezviitwa zviviri zvakasiyana pasina kuzorora pakati. Semuenzaniso, kuita seti yemabiceps curls uye seti yetriceps dips, kuchinjanisa kusvika iwe wapedza ese seti.

Asi kana zvasvika pakusarudza maekisesaizi, zvinhu zvinova nemvere shoma. "Imwe yekusanzwisisa kukuru ndeyekuti unokwanisa kukanda maekisesaizi maviri pamwe chete uye unongosvuta wega, uye kuti chinangwa ndechekuneta uye kudikitira," anodaro John Rusin, murapi wemuviri uye simba nekugadzirisa mamiriro. "Chaizvoizvo, hazvisizvo. Nekurongeka kwakagadzirwa nekuchenjera kukuru, unogona kuva nechinangwa mupfungwa."

Zviise pamwe chete nenzira kwayo uye zvinogona kuwedzera kuita, kuvaka tsandanyama uye kutsungirira, kupisa mafuta, uye kucheka nguva yako yekurovedza muviri nepakati. Kutsvagurudza kunoratidza kuti superset Workout inopisa yakawanda macalorie panguva uye mushure mekutsvaira kwako sesh maringe neyakajairika kuramba kuramba, zvinoenderana neongororo yakaburitswa mu Journal of Strength uye Conditioning Research. Asi uzviise pamwechete zvisirizvo, uye zvinogona kukusiya uine maronda, kurwadziwa, uye kukuvara, kana kungoita basa risingabatsiri. (Uye isu hatisi kungotaura nezvekuva neshungu.)

Mhando dzakasiyana dzeSuperset Workouts

Kune yako yekutanga gym-goer, kudaidza zvinhu izvi izwi rakafara re "supersets" richaita basa. Asi kana iwe chaizvo unoda kuziva zvauri kutaura nezvazvo (uye kufadza munhu wese ari mukamuri inorema), dzidza mhando dzakasiyana dze superset workouts uye kuti dzinogona kukubatsira sei iwe kuwana mamwe masimba masimba.

Kana iwe ukaenda neiyo-super-specific tsananguro, ichokwadi superset(anopikisa superset) ndepaya paunenge uchiita maekisesaizi maviri anotarisana nemapoka etsandanyama anopikisana. Funga: biceps curl uye triceps yekuwedzera. Iyo huru perk yekuwedzera izvi kune yako Workout ndeyekuti mhasuru dzako dzinopora nekukurumidza pakati peseti. "Kana rimwe boka retsandanyama riri kubatwa, kushanda kwaro kwakapesana kunozorora, zvichideredza kudiwa kwekuzorora kana nguva yekuzorora pakati pemaekisesaizi," anodaro Edem Tsakpoe, mudzidzisi mukuru kuManhattan Exercise Co. muNew York City.

Zvino pane iyo remubatanidzwa yakatarwa(agonist superset) uko maekisesaizi maviri anoshanda akafanana mhasuru mapoka. Funga: kusundira-kumusoro uye dumbbell bhenji kudhinda. Idzi vacheche ndidzo dzino tarisa kune imwe zone uye kuitora ichipisa, stat. "Idzo dzinonyanya kubatsira pakuwedzera kusimba uye vhoriyamu pakurovedza muviri pamwe nekutarisa mamwe mapoka emhasuru, uye ndiyo inonyanya kudiwa mhando yesuperset," anodaro Tsakpoe. Vamwe vadzidzisi vanotopikisa kuti haufaniri kudana aya ma-superset workouts zvachose-kungogadzirisa seti.

Uye kune zvakare supersets dzisina hukama, inova iko iko iko kurovedzwa kunoshandisa zvakasiyana zvakasiyana tsandanyama mapoka. Funga: mapapu uye biceps curls. "Chinhu chikuru chakanakira rudzi urwu rwechisimba ndechekuti hapana kurasikirwa kwesimba kubva pakuekisesaiza kuenda kune imwe," anodaro Tsakpoe. Iwe unogona sando kunze kwemhando yepamusoro reps dzese usinga nzwe wakanyanya kuneta.

Maitiro ekushandisa Superset Workouts mune Yako Fitness Routine

Iyo huru yekudhirowa yekuwedzera superset Workouts kune yako yekuekisesaiza ajenda ndeyekuwana yakakura bang kune yako buck kana zvasvika panguva yakashandiswa mujimu. "Inowedzera kusimba kwekurovedza muviri uku ichideredza nguva inotora kuita chirongwa," anodaro Tsakpoe, izvi zvichiita kuti zvinyatsoshanda. Asi pamusoro peizvozvo, kune nzira dzekushandisa masupeti kuti unyatso kumisikidza kudzidziswa kwako kana kutarisa kune zvimwe zvinangwa. Pano, mamwe superset Workout mazano kubva kuRusin.

Unoda kuwedzera yako PR? Edza activation-based compound set.

Pfungwa ndeyekuti pamberi pekusimudza kukuru, iwe unogonesa mamwe akakodzera mhasuru ine seti yekuputika maitiro. Ngatitii urikuedza kusimudzira mashandiro e squat yako. Kutanga, iwe unoita 1 kusvika ku3 reps yechisimba chinoputika uchishandisa makumbo ako (ex: squat jumps). Ipapo, iwe superset iyo ine yako inorema squats. Sei? "Nekuti sisitimu yako yepakati yakanyanyosimbiswa kubva pazvinhu zvinoputika, unenge wave kuputika mukusimudza kwakanyanya," anodaro Rusin. "Inzira yekugadzira zvakanyanya-kuita." (PS Heino chikonzero nei usingafaniri kutya kusimudza zvinorema.)

Unoda kunanga mhasuru chaiyo? Edza pre-kunetesa kurovedza muviri.

Pfungwa iyi ndeyekuti unetese rimwe boka remhasuru neyekutanga kurovedza muviri kuitira kuti mumwe aite rakawanda rebasa muzamu rechipiri. Ngatitii urikutsveta kune zvemukati zvemwoyo wako, asi usingaone zvakapambwa zvaunowana. Iwe unogona kuedza supersetting squats yako nekurovedza muviri kunonetesa quadriceps yako, kuitira kuti vasiye uye vasiye hamstrings yako uye glutes kutora yakawanda yemutoro panguva yako squats. (Kana tarisa iwo mhasuru zvakanyanya neiyi no-squat, no-lunge booty Workout.)

Dzivisa Aya Superset Workout Zvikanganiso

1. Usauraye moyo wako.

Kugadzirisa chero chinhu chine musimboti webasa kunoita kunge kubheja kwakachengeteka, handiti? Zvakashata! Yako musimboti ndiyo inoita kuti urambe wakagadzikana, saka kuzvinetesa usati waita mamwe maekisesaizi akaoma harisi zano rakanaka. Izvi zvinonyanya kuitika kana zvasvika pakufamba kukuru kunoda kugadzikana kwakawanda kuburikidza nembiru yako (mapfudzi ako, chiuno, uye musimboti unobatanidza pamwechete). Kuita basa repakati pakati kuchanyatsonetesa mamiriro ekumisa musana, anodaro Rusin. "Iwe haudi kuve wakaneta pasi chinhu chaunoda kugadzikana kubva kuti ugare wakachengeteka," anodaro. (Inoenderana: Nei Core Simba iri * Saka Zvakakosha)

2. Usadarosvutiramusana wako.

Simba regiravhiti riri kuita pamuviri wako sekondi yega yega yezuva. Asi kuita mamwe maekisesaizi (kunyanya kana iwe ukawedzera uremu) zvinongomanikidza musana wako. Paunosimudza maviri makuru-ekumanikidza kurovedza pamwechete (senge inorema squat kana lunge), ndipo panogona kutanga dambudziko. "Kutsikirira hakuna kushata, asi kana ukaramba uchimanikidza, kudzvanya, kudzvanya, rinenge riri dambudziko renguva refu kana kuneta mamwe eaya emuzongoza," anodaro Rusin. Zvinorevei izvi: kurwadziwa shure uye / kana kukuvara. Kwete, ndatenda.

Pane kudaro, shandisa dhizaini yekumanikidza (semuenzaniso: kettlebell goblet squat kana barbell lunge) ine decompressive kufamba-chero chinhu icho maoko ako akaiswa panzvimbo, asi tsoka dzako dzakasununguka kufamba. Funga: dips, kudhonza-ups, glute mabhiriji, kana chero chinhu chakarembera. (Sarudzo huru: imwe mhando yekumiswa kudzidziswa, iyo yakaratidzirwa kuve inoshanda kwazvo.)

3. Usaite back-body zvinhu zvechipiri.

Tsandanyama dzinoyerera dzichidzika neshure kwemuviri wako dzinozivikanwa seketani yako yekumashure, uye ndidzo dzaunoda kutanga kudzidzisa, anodaro Rusin. "Chikonzero chiri shure ndechekuti cheni yekumashure inowanzo kudzikamisa mhasuru," anodaro. "Saka nekutanga kudzidzisa mhasuru idzi, tinowana kumwe kushanda uye kugadzikana kwemafambiro anouya mumashure." Saka kana iwe uchizogadzirisa dumbbell bench press uye kettlebell row, ita mutsara kutanga; ichaita kuti mhasuru dzese dzigadzikane dzakatenderedza mapendekete ako uye kuwedzera kugadzikana uye kuwedzera mashandiro enhau, anodaro Rusin. Muchokwadi, kuisa pamberi pekufamba kwecheni kunogona kukubatsira iwe kusimudza zvakanyanya kuti udzokorore, pamwe nekuita kuti kurovedza muviri kunzwe kuri nyore; kuita kurovera musana pamberi pechiitwa chequadriceps kwakatungamira vanhu kuti vaite huwandu hwakanyanya hwekudzidzisa kupfuura panguva iyo kurovedza kwacho kwaiitwa nenzira yakatarisana, maererano neongororo yakaburitswa mu International Journal yeGeneral Medicine.

Iyo huru inotora, kunyange zvakadaro, ndeyekuchengetedza yako superset Workout yakachengeteka uye yakangwara; mukupedzisira, Workout dhizaini yakasarudzika yakasarudzika uye chinangwa-chakanangana. Asi kana iwe uri kutsvaga kuti ugadzire kushanda kwakanaka, ingoomerera pamitemo iyi, uye unenge wagona, anodaro Rusin.

"Kuziva zvekutanga uye kuwana zvakanyanya kubva pamaseti makuru uye emakomponi - idanho rakakura munzira chaiyo," anodaro.

Wakamirira chii? Enda ugoenda kuchikoro kune vamwe vanhu neruzivo rwako rwepamusoro. (Hongu, isu takangokupa chikonzero chekuve unorema mukamuri snob.)

Ongororo ye