Superset - zvinobudirira nzira kuvaka mhasuro

Mukusimbisa muviri ndiwo mutambo nechinangwa kuwedzera kwetsandanyama. Kuti uite izvi, pane dzakawanda dzakasiyana - dvusetami Workout trisetami, kurovedza chekare, supersets, uye zvichingodaro. Oga, zvinofanira kucherechedzwa kudzidzisa supersets, sezvo kushanda kwavo kunozivikanwa. Saka, kurovedza yakafanana anorondedzerwa nenzira yakanaka mubhuku "Supertrenening" Mike Mentzer.

Chii chinonzi superset kuti mukusimbisa muviri?

Mumaonero kuwedzera tsandanyama kwokurovedza kushandisa supersets azivikanwa inonyatsobudirira. Mumwe mutambi achaita pakupedzisira kutanga kushandisa nzira iyi ravo kudzidzisa, nekuti pamusoro nguva tsandanyama ajairane zvatinosiita mutoro uye kugadzirisa. Muzviitiko zvakadaro superset - chinhu nzira yokubudisa kukuru. Uchishandisa nzira iyi kudzidzisa tsandanyama kuti vakaneta uye kuramba kumukazve.

Superset - yakarongeka Implementation kuitwa maviri pasina zororo.

Ndezvipi supersets?

Supersets kunogona kuitwa mune zvakasiyana maviri:

• pamusoro boka mhasuro chete;
• pamusoro antagonist netsandanyama.

Kana kurovedzwa kwenyu kuri ndinoshandira zvakafanana mapoka tsandanyama, kuti muri supersets zvinotevera: somuenzaniso, wokutanga muviri igomba squat, wechipiri muviri wakafa muedzo. Vose chinangwa kukura gluteal mapazi uye marunda. Kuita muchiitwa ari superset rinoitwa zvinenge pasina zororo, rinopa mutoro mukuru pamusoro nokusanzwira akazoita nguva yokurovedza.

Supersets pamusoro antagonist tsandanyama anoteererwa mune imwe nzira, asi pakatarisana netsandanyama. Kana uchidzidzisa makumbo, wokutanga muviri Somuenzaniso, imwe gumbo kuwedzera muna Simulator pamusoro quadriceps, wechipiri - vachikotama pamusoro hamstrings. Saka vakadzidziswa imwe nzira tsandanyama vari kuchinjwa. Izvi zvinogona kusanganisira dzidzo shure-bhokisi, triceps, biceps.

Ndezvipi supersets?

Sezvambotaurwa, superset - chinhu nzira huru kubva kurega kunotanga kubva tsandanyama kukura. Kufanana chero nhengo yomuviri wedu, tsandanyama vajaire dzose upenyu. Training mune yunifomu hurumende achaita pakupedzisira kurega kukanganisa kukura riri impermissible nokuti mutambi nguva.

Kuti sika kushushikana kuti tsandanyama kukura, zvakakodzera kuchinja musimboti kurovedza. Izvi zvinogona kuitwa nenzira dzakasiyana: kuwedzera kushanda uremu, kushandura zviitwa, kuwedzera uwandu pedyo, kana kushandisa supersets.

Mumutambo uyu zvakafanana mukusimbisa muviri, supersets - tsandanyama Kurovedza sequential kuurayiwa kurovedza - dzakakurumbira chaizvo. Top muviri munyika uyewo vatambi dzimwe zvinoratidza kubudirira nzira iyi yokudzidzisa iri pauzima.

Supersets uremu

Training mukusimbisa muviri pane imwe nzira inogona vose kuvaka guru uye uremu. Nekuti chekutanga kana rationally kushandisa Kudzidziswa supersets por boka tsandanyama, pamwe mukana uyu ane zvakawanda tikanyatsoongorora tsandanyama fibers uye kuduku. Izvi zvichaita mhanyisa kukura netsandanyama.

Zvichireva supersets - vapinze chete muchiitwa tsandanyama munzira dzakasiyana chaizvoizvo pairi.

Supersets slimming

Zvinorevei superset uremu? Ichi chikuru mukana kuti aiyanika muviri nguva yezhizha kana kuti makwikwi, kana uri projecting mumhanyi.

Zvisinei, vamwe kurovedza hakuna kukwana kuti vaite basa. Kuderedza uremu, unofanira kudya kwakakodzera pamwe muviri kushandisa supersets. Kuti aite mbiri mawa muviri akapedza kaviri simba sezvo ari dzekare kudzidziswa, ukuwo, kupisa zvakawanda macalorie.

Slimming nenjere kutaura supersets pamusoro antagonist tsandanyama, anosvika kunofanira kuitwa anenge mumwe pashure pomumwe, uye uwandu repetitions kuva kuwanda 15-20 nguva.

Nokuti ani dzakakodzera supersets?

Superset - ndiko kuti mijenya pamusoro zvakawanda vatambi ruzivo nekuti tsandanyama vatsva mumakore okutanga kukura uye kuita zvakanaka kuna dzekare Zano kurovedza. Uyezve, nzira iyi kunoda ruzivo akanaka mapurogiramu, kusachinja-chinja uye unyanzvi kurovedza.

Kana uri kudzidzisa senguva dzose, imi hamugoni kushandura chirongwa kwemwedzi maviri, kurovedza ari kupfuura anodiwa superset mwedzi.

Kazhinji, zvakakodzera nerimwe mutambi, saka regai kutaura chinhu mukusimbisa muviri kutaura zvinonyatsoteerera kuti purogiramu yokudzidzisa. Mumwe nomumwe muviri, mumwe inoshanda Workout mnogopovtornom muoti kune mumwe, havafaniri kuuya zvainoita. The chete zvinogona kutaurwa pamusoro supersets. Nokuedza nzira dzakasiyana siyana okudzidziswa, vachiteerera tsandanyama vavo nokuchengeta zvokudya zvakanaka, uchanzwisisa kuti kuti zvinobudirira uye kuti zvakakosha upstage.