Xa siqeqesha ngenjongo yokufumana ubunzima bemisipha, kukho iintlobo ezahlukeneyo zoqeqesho. Zonke iinkalo zoqeqesho kufuneka zithathelwe ingqalelo ukuze siqhubele phambili kwaye sifezekise iinjongo zethu. Yena I-AMRAP Yindlela egxininise kuthotho lokuphindaphinda umthambo ngokuxhathisa okukhulu kwaye injongo yayo ikukuphucula imeko yomzimba. Yindlela esetyenziswa ngokubanzi ukuphucula amandla ethu kunye nokufezekisa iinjongo ngokulula.
Kweli nqaku siza kukuxelela yonke into ofuna ukuyazi malunga ne-AMRAP kunye nendlela yokuyisebenzisa ukuze uzuze.
Yintoni i-AMRAP?
Into yokuqala kuzo zonke kukwazi ukuba uqeqesho lwe-AMRAP lunjani. Bagxininisa kuluhlu lokuphindaphinda ukuzivocavoca umzimba kunye nokuchasana okukhulu. Ngokuqhelekileyo ziluncedo kakhulu ekuphuculeni isimo somzimba, wonke umntu unike okulungileyo kubo. Ziyimilo ebonelela ngeenzuzo ezinkulu zomzimba ezifana nokuzuza ubunzima bemisipha okanye ukunciphisa umzimba. Kufuneka kuthathelwe ingqalelo ukuba ukufezekisa i-hypertrophy kufuneka sinikeze ukuvuselela okwaneleyo ukwenzela ukuba i-muscle ikhule.
I-AMRAP ithetha uphindaphindo oluninzi kangangoko kunokwenzeka kwisiNgesi. NgeSpanish iya kuguqulelwa njengalo lonke uphindaphindo onokuthi ulwenze. Umzekelo, sisetyenziselwa ukwenza iiseti njengenani elimiselweyo lokuphindaphinda. Ukusuka apho kufuneka siphucule ukuguquguquka koqeqesho olufana nomthamo woqeqesho, ukuqina kunye namaxesha. Kuqeqesho lwe-AMRAP sifuna ukwenza iisethi ezinobunzima obuthile ukwenza uphindaphindo oluninzi kangangoko sinakho. Oko kukuthi, ukufikelela ukungaphumeleli kwezihlunu. Ukungaphumeleli kwemisipha ngumzuzu apho i-muscle ayikwazi ukugqiba ukuphindaphinda ngokwayo. Kulapho ke kufuneka siyeke umthambo kwaye siqinise umthwalo kunye nenani lokuphindaphinda esikwenzileyo.
Le misebenzi ifuna inkcitho ye-caloric enkulu kunye nokusebenza okuphuculweyo. Makhe sinike umzekelo woluhlu lwee-squats. Ukuba senza uluhlu lwe-squats kunye ne-50 kilos yobunzima, sinokwenza ukuphindaphinda kwe-10. Kwiseshini elandelayo Okufanelekileyo kuya kuba kukwazi ukwenza uphindaphindo olungakumbi ngobunzima obufanayo ukusebenzisa umgaqo womthwalo oqhubekayo. Zonke ezinye iinguqu zoqeqesho zisekelwe kulo mgaqo. Asinakulindela ukuqhubela phambili kwindawo yokuzivocavoca ukuba senza imithambo efanayo kwaye sonyuse ubunzima obufanayo veki nganye. Kukho iindlela ezininzi zokusebenzisa umgaqo womthwalo oqhubekayo.
Umthwalo oqhubekayo
Njengoko besesitshilo ngaphambili, ngomthwalo ophambili oqhubekayo siyakwazi ukuphucula ijim. Ukuba yonke imihla senza umthambo ofanayo wendlela efanayo kunye nobunzima obufanayo kunye nokuphindaphinda okufanayo, asiyi kuphucula. Kufuneka kuthathelwe ingqalelo ukuba umzimba ufuna ukuvuselela ngakumbi ukuvelisa i-hypertrophy. Njengoko kulindelekile, asinako ukusebenzisa lo mgaqo womthwalo oqhubekayo ngendlela efanayo kubo bonke abantu. Kufuneka ulungelelanise inqanaba ngalinye kubo.
Umzekelo, ii-novices zinokuphuhlisa inani elikhulu lamandla ngexesha elincinci. Koko kukuthi, Oku kuguqulela kwinkqubela phambili enkulu yemithwalo ngexesha elincinci. Xa usiya kwindawo yokuzivocavoca unokubona ukuba iveki emva kweveki unokuphakamisa ubunzima obuninzi kunokuqala ngaphandle kokudinwa ngokugqithiseleyo. Nangona kunjalo, njengoko sihambela phambili kwinqanaba lethu sibona ukuba kunzima kakhulu ukonyusa imithwalo iveki neveki. Kukho abaninzi abaqalayo abanokunyusa iseshoni yemithwalo emva kweseshoni.
Kulapho kufuneka sisebenzise umgaqo womthwalo oqhubekayo kwinkqubo yoqeqesho elungiselelwe umntu ngamnye ngokupheleleyo. Indlela ye-AMRAP yinxalenye yomthwalo oqhubekayo oya kukunceda uphucule. Luhlobo loqeqesho oludumileyo kwihlabathi liphela. Le nkqubo yoqeqesho yenzelwe abantu abasebenza ngemithambo ye-aerobic kunye nabo banomdla woqeqesho kunye nemithambo yophindaphindo oluphezulu.
Indlela ye-AMRAP igxile ekwenzeni ukuzivocavoca rhoqo kunye nokunyakaza okusebenzayo okuphezulu. Ngokuqhelekileyo zenzelwe ukunceda iimbaleki ukuba zinqobe imida yazo kunye nokuphucula iziphumo zabo zomzimba. Ayikuncedi kuphela ukuphucula iziphumo zomzimba, kodwa nakwiemvakalelo. Kufuneka kuthathelwe ingqalelo ukuba, ukuba umntu udlula iinjongo zakhe kwaye ufezekise iinjongo ezicetywayo, uya kukhuthazwa ukuba aqhubeke noqeqesho. Xa umzimba sele uza kunikezela, yingqondo edlala indima esisiseko nemiselayo ukuze ukwazi ukugqibezela uphindaphindo olwenziwayo.
Olunye lweempawu zemithambo ye-AMRAP kukuba inceda ukuziqhelanisa neemeko zomntu ngamnye. Oku kuvumela abaninzi abaqalayo ukuba benze umthambo ngale ndlela.
Izinto ezilungileyo ze-AMRAP
Enye yeenzuzo eziphambili ezinikezelwa yile ndlela kukuba ayifuni oomatshini kwindawo yokuzivocavoca. Ubunzima bomzimba womntu ngamnye bunokusetyenziswa ukwenza i-AMRAP. Ke ngoko, iye yaba yindlela yoqeqesho esebenzayo neluncedo. Ixesha loqeqesho lifutshane kakhulu ngaphezu kwakhe nabani na, ekubeni siwucinezela nje umzimba. Emva kokuba sifikelele ekungaphumeleli kwemisipha, kufuneka sihlalutye ulungelelwaniso phakathi kokukhathala kunye nokuvuselela. Ukuba umlinganiselo wokudinwa-ukuvuselela uphezulu kunokudinwa, asiyi kuba sisebenza ngokufanelekileyo ngokupheleleyo.
Umzimba unomlinganiselo wokubuyisela okufuneka uthotyelwe ngokungqongqo. Ukubuyisela kwakhona lixesha elithathayo ukwenza umthambo kwakhona ngokusebenza kunye nokusebenza okufanayo. Umzimba udinga ixesha lokubuyisela ubunzima bemisipha, imisipha kunye namalungu. Ukuba asidluli umthamo woqeqesho kwaye ubomi bethu abunelanga kakhulu, asikwazi ukwenza ngokufanelekileyo uqeqesho lwe-AMRAP kwaye siya kubona ukuba singaqhubeki njani phambili.
Ubude
Okokugqibela, makhe sibone ukuba i-AMRAP ithatha ixesha elingakanani. Eyona nto iqhelekileyo kukuba zihlala ngokomndilili malunga nemizuzu engama-20.. Oku kungenxa yobunzulu obufunekayo ukwenza le mithambo. Oku kuqina kuphezulu kakhulu, ngoko ke kungcono ukunciphisa ixesha lo mkhuba ukuze ugweme ukulimala okanye ukugqithisa.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela ye-AMRAP kunye neempawu zayo.