Kuita maitiro maviri akasiyana-siyana anoisa pasina kupera
Chimwe chinhu chinoshandisa simba rekudzidzira simba raunokurumidza kubva pane rimwe basa kusvika kune rimwe rinopedza muviri usingatori nguva yekuzorora pakati pemadziviriro maviri. Kazhinji, iwe uchatora nguva pfupi kuti ubate mweya wako kana kubata mvura inonwiwa pakati pezvigadzirwa zvekuita. Izvi zvinopawo nguva yokuti mishonga iwanezve. Asi paunenge uchikusimudza iwe unofamba kubva pane imwe kuenda kune imwe pasina kupera.
Kune nzira mbiri huru umo ma-supersets anogona kuitwa. Nzira idzi mbiri dzakasiyana zvakasiyana, uye naizvozvo, migumisiro yakabva kune iyo yakasiyana zvikuru. Iyo miviri miviri mikuru ye-supersets inopesana nemasumbu evanhu mashese uye mamwechete musisiki boka rinotarisa.
Kubatsira kweSuperset Workouts
Supersets inogona kushandiswa senzira yekuita mamwe maitiro mune imwe nguva yakatarwa. Kunyange zvazvo mishonga yako iri kupora kubva pane imwe chete, iwe uri kuita chimwe chiito pane kungotora nguva. Iwe unogona kudzokera zvakare kumutambo wekutanga kuti uite imwe yakagadzirirwa uye unopfurikidza neyo purogiramu kusvikira unoda kuputsa kunwa kana kuzorora. Inonyanya nzvimbo kusimbisa simba nekukwanisa, sezvo kusakwanisa kwepakati pakati pemitambo kunogona kunge kwakaoma zvikuru.
Reps, Sets, uye Supersets
Mukurema kudzidziswa, yakagadzirirwa nhamba yakatarwa yemutambo unofanana wakaitwa nguva dzose pasina kumira. Zvigadziri zvinowanikwa zvekare , zvishoma zvekudzokorora, izvo zvinongoratidzwa zvakaitwa nemumwe chete.
Semuenzaniso, kana iwe uchiita zvigumi zvemaoko mumutsara, iyo inofungidzirwa kuva imwe yega 10 yekudzoka. Chimwe nechimwe chegumi chemaoko chakashandiswa chinoonekwa seiri.
A superset ingave yakagadzirirwa 10 biceps curls inotevedzwa neti ye 10 triceps extension kana iyo inogona kunge yakagadzirirwa 10 kushanduka-mberi yakatevedzwa necheti ye 10 dumbbell bench presses.
Kurwisana neMascle Group Supersets
Chimwe chimiro chakajairika chekuvhara muviri kwepamusoro kunosanganisira kushanda maviri emapoka anosangana kumashure kumashure uye achidzokorora dunhu. Semuenzaniso, chikwata chinowanzobatanidza chinosanganisira kuita imwe yepamusoro muviri wekudzidzira uye pakarepo unofamba uchienda kune muviri wakadzika muviri. Mumuenzaniso uyu, mubato wacho aizoita imwe yakagadzirirwa pamubhedheni webhenikeri uye imwe ikasarudzwa pamakumbo emakumbo .
Imwe nzira yakajeka yekugadzirisa zvipfeko ndeyekushandura pamwe nekupikisa mapoka emasumbu. Iwe unogona kubatanidza bhenchi, iyo inoshandisa chifukidzo, nemugero wakagara wakabata mushure.
Izvo zvipfeko zvakanyanya zvakafanana nedzimwe ruzivo rwekudzidzisa dunhu. Kunyangwe kupisa kunowanzoisa pfungwa pamadziviriro maviri panguva imwe, uye nzira dzekudzidzisa dzedunhu dzinowanzova nezvikwereti gumi, zvose zviri zviviri zvinoda kusara zvishomanana pakati pezvidzidzo.
Same Muscle Group Supersets
Nzira yechipiri yekuita basa rakanakisa ndekusarudza maitiro maviri akasiyana-siyana anoita basa rimwechete remasumbu ndokubva avadzosa kumashure musina zororo. Kuita zvinyorwa zve quadriceps pakarepo mushure mokunge squats muenzaniso wehuyu hukuru hwepamusoro. Iyi yakasarudzwa inoshandisa imwe nzvimbo inonyanya kuoma. Iyi inzira yakanaka yekuisa pfungwa pane imwe nzvimbo yemuviri.