Kana iwe wakanga uchitenderedza nyika yeightlifting chero nguva ipi zvayo, mikana iwe wakanzwa vamwe vanoita gym-goers vachitaura nezve 5x5s. Purogiramu yekugadzirisa ye 5x5 yave yakapoteredza kwemakumi emakore, yakatanga neOly Olympic weightlifter uye mudzidzisi, Bill Starr, nheyo munyika ye simba yekudzidzisa.
Kubata, hongu, ndeyekuti kana iwe usingazivi kuti basa re 5x5 chii, chiremera chekutaurirana chinenge chiremera hachizojekesa chirevo chacho, kana kukuudza chikonzero nei mafomu ekugadzira basa akakodzera kutevera.
Hezvino izvo zvaunoda kuziva.
5x5 Basa Rokutanga
Iko 5x5 pfungwa yekushanda yakarurama. Iwe uri kungoita zvishanu zvishanu zvedzokorora, kana sezita rinoreva, 5x5. Kunze kubva pane nyore nyore uye rep scheme, basa rayo pachako rinowanikwawo nuts-uye-bolts, kazhinji rinosanganisira zvitatu zvekudzidzira, rimwe nerimwe rinosangana nemapoka emasumbu akawanda mumutambo wemagetsi .
Kuchinja kwemazuva ano kwepurogiramu yacho kunosanganisira maitiro akasiyana-siyana muhedheni yevhiki imwe neimwe, asi Starr yepakutanga yakasara inozivikanwa nhasi. Nzira yaakagadzira purogiramu yake ndeyotevera:
- Muvhuro: Squat, simba rinonatswa, bench press
- Chitatu: Squat, simba rinonatswa, tsvina bhenari press
- Chishanu: Squat, simba rinonatswa, pamusoro pepanhau
Icho chinyengeri ndechekuti pazuva rega rega, Muvhuro, Chitatu, kana Chishanu, kusimuka kwakasiyana kunotarisirwa, kuchikumbira kuti uwedzere maitiro ekumanikidza kusvika pedyo-max kuwanda. Mamwe maviri anosimudza nokuda kwezuva rakashandiswa rinoshandiswa zvishoma nezvishoma kudzivisa.
Chigumisiro ndechekuti kurovedza kwega kwega kunopedzisira kune zuva rakakura, riri mukati, uye rakasviba, richibvumira kusanyanya kunetseka pamajoini uye nguva yakawanda yekudzoka kubva kune imwe neimwe pedyo nezvose-kushanda.
Zvitsva zvinoshandiswa purogiramu zvinosanganisira zvinhu zvose kubva pakudhonza-ups kusvika kudivi rakakosha uye hip-thrusters kumapapu. Basa rakawanda rinowedzerawo maitiro ezvimwe zvekushanda kwezuva rimwe nerimwe, zvinotarisa chinangwa uye mamwe madiki maduku emasumbu akadai semabiceps, mhuru, uye triceps.
Makomborero eExx Workout
Runako rwe 5x5 Workout nderyo nyore. Zvirongwa izvi zviri nyore kutevera uye chero munhu wose, kubvira pakutanga kune iye akapfuura, anopedza kushandisa simba kuti awedzere simba nekukura. Uyewo, weightlifters iri kutevera purogiramu haifaniri kutakura mapepa marefu ekurovedza muviri, kuisa, uye kuronga zvirongwa navo kune gym-chero bedzi ivo vanogona kuyeuka maitiro matatu avo vavanoda kuita, rakagadzirirwa uye rep sche rakanaka zvakaoma kukanganwa-nguva dzose zvinogara zvishanu uye reps zvishanu zvekushanda.
Kunze kwaro nyore, urongwa hwepurogiramu ye5x5 inobatsirawo zvakare. Nhamba yakaderera yekudzoka pane imwechete inoreva kuti iwe unogona kutakudza pahuremu uye kushandisa mazinga akakwirira ekupikisa kupfuura iwe zvaungaita kana iwe uri kutevera imwe tsika yekodzero uye yekugadzirisa zvirongwa zvemasere kusvika kusvika 12 kuburikidza nekushanda.
Uye iyo kuwedzera kukura kwako, hukuru hutsika huchakuvara iwe uchanzwa panguva yekudzidza. Izvi zvinonzwika semagumisiro asina kunaka, asi chero bedzi uchiteerera mumuviri wako uye usingazvidzivirire iwe kupfuura zvawakapedza, zvinoita kuti musikana uparadze panguva yekuvhima chiri chakanaka chinhu chakanaka. Sezvo muviri wako uchizorora uye kugadziriswa shure-workout, inoenderana nemaitiro anopiwa panguva yechidzidzo chako, kuzvivakira zvakare kuburikidza nemusanganisi wemaproteni synthesis kuitira kuti zviri nani uye zvakasimba kudarika pakutanga.
Zvakakoshawo kuziva maitiro ezvidzidzo zvinowanikwa muzvirongwa. Kunyange zvazvo nhamba yezvidzidzo pamusana pekuita basa iri pasi, basa rimwe nerimwe rinowanzobatanidzwa, rinotarisa mazana emapoka mapfumo pasi panguva imwe chete, ichida kuti vashande pamwe chete mumaketani-kufanana nemafashoni. Mhando iyi yekuzara-muviri kubatanidzwa inoshanda, ichiyambuka kune maitiro emasikati ezuva rimwe chete, panguva imwechete ichi ichida simba rakakura rinobudiswa kuita.
Mhedzisiro ndeyekudzidzira muviri kunobatsira kuchengetedza basa munzvimbo dzose dzehupenyu paunopisa nhamba yakawanda yemakori. Paunenge uchigona kushandisa 5x5 yakagadzirirwa uye rep sche scheme kune chero chero basa chero ripi zvaro, iwe unowana zvikomborero zvakanyanya paunonamatira nemafambiro akaita semashandiro ekutanga anowanikwa uye anoshanda.
Usati Waita Gym
Basa re 5x5 rakagadziridzwa rinogona kubatsira, asi tora shoko rekuchenjerera usati wakura mutoro: kuti urambe uchibudirira uye usakuvara-wakasununguka, unofanirwa kuita basa rimwe nerimwe nemafomu akakwana.
Kushandiswa kwezvikwata, asi zvinoshamisa kwazvo, zvinodawo huwandu hukuru hwekubatanidza, hutano hwekutanga hwemasimba uye hunochinja, uye munyaya yekufamba-simba semasimba akachena, kukwanisa kusimudza masero akaremara nekuputika nekukurumidza .
Zvinokurudzirwa zvikuru kuti iwe utsvake rubatsiro kubva kumudzidzisi kana mudzidzisi paanotanga kutanga chirongwa ichi chepurogiramu, kunyanya kufunga nezvekushorwa kwakanyanya kunosanganiswa. Iwe unoda kuva nechokwadi zvachose kuti unoita basa rimwe nerimwe zvakanaka, uye nehutano hwakanaka hwokumanikidza, kuitira kuti iwe usapedzisira wakakuvara.