Circuit Training - yintoni na?

Uqeqesho Circuit - yinto indlela yokulungelelanisa imisebenzi kwezemidlalo omashini eBritani ngenkulungwane ye-yamashumi amabini. Ntlandlolo lona uqeqesho ebonakalayo abafundi kunye nabafundi, abantu abaninzi kangaka basakholelwa ukuba olu hlobo loqeqesho yinto efanelekileyo kuphela kwabasaqalayo okanye kwiimbaleki abadala kakhulu imithwalo enzima sele contraindicated. intsingiselo yalo imisebenzi fast and ukuguquka ngokukhawuleza ukusuka projectile ukuya projectile okanye kwindawo msebenzi elandelayo - babizwa ngokuba "kwizikhululo". ukuqeqesha nje ngokuqhelekileyo kuquka 8-10 (ngamanye amaxesha 12) imithambo. Nganye kwezi imithwalo elinye iqela izihlunu - hayi umntu lowo wangaphambili. Ngokusebenza kwabo idla ngaphezu kwemizuzu eyi-45, le ukulandelelana ubizwa ngokuba "isangqa."

Ukuhamba phakathi "izitishi 'umntu kucetyiswa ukuba ukubaleka. uqeqesho Circuit, ngaleyo ixesha elifutshane ukusebenza onke amaqela kwezihlunu baze ngaloo ndlela bafumane ngakumbi umthambo aerobic. Abaninzi ukuqonda le ndlela bayathandabuza. Noko ke, ukubuyekeza bathi uqeqesho yesekethe ingasetyenziswa, kuquka, kunye neembaleki abanamava ukugcina ukumila - kumathuba xa ixesha isifundo ngakumbi kubi nje akwanelanga. Kwabasaqalayo iyaqala nje abanxibe impahla, oko kuluncedo kakhulu nje kuba kubanceda ukuba abandakanyeke imo yoqeqesho. uqeqesho Circuit ivumela iimbaleki abo basandula kuqalisa bodybuilders papalata enye yeempazamo ezixhaphakileyo - kuba akukho mfihlakalo ukuba abaninzi kubo ulikhoboka ukusebenzisa enye indawo apha emzimbeni (idla - kuba ngaphezulu). Xa ukusukela isiqabu umntla ke musa banikele ingqalelo izihlunu imilenze umva. Kucacile ukuba le meko ukuba silinde iziphumo ngokwaneleyo bacinga okhuphisana nawo elide ngokwaneleyo.

Izinto eziluncedo kwale ndlela oqeqesho engenakuphikwa: kuqala kwiinto zonke, ukuba ukonga ixesha. BaseYurophu sisoloko abaqeshwe uqeqesho yesekethe yindlela ethandwayo ukuzonwabisa yosapho. On veki, abantu beze umthambo kunye neentsapho zabo yonke ukuba babolekisane, omnye emva komnye, ukudlula "kwisangqa". Nokuba zithandwa kakhulu ngale indlela yokucwangcisa imisebenzi zemidlalo baye banikela ubungqina omnye iinkwenkwezi Hollywood - Jason Stethema, Nenkwenkwezi iifilim "Tshixa, Stock emilambo ezimbini Ukutshaya", "Professional", "Le Transporter", "I Expendables" kunye nabanye. Yiyo le ndlela ukuba umdlali, ngexesha lakhe intle puffy ngamanqatha, ukuphumeza ifomu ezintle. UJason shy loo nto kwaye wabelana ngokuqhutywa nazo zonke iimfihlelo zoqeqesho yesekethe yaye nabacinga ukuba amazinga.

Circuit Training Stethema zokwalathisa nokulungelelanisa Logan Hood, owayesakuba "phawu" - ilungu elinye iiyunithi elite US Navy. Ekutolikweni baba ekumgangatho ophezulu Marathon wayalela ukuba avuthayo amanqatha nokwandisa ubunzima umzimba ezinqinileyo. Kuqala iklasi nge ukuzilolonga imizuzu elishumi nakweyiphi izixhobo Cardio. Emva koko, Dzheyson Stethem uyaqhubeka undoqo, oluphakathi kunye umthambo kwelona nqanaba eliphezulu. Eli nyathelo lungaquka imidibaniso ezahlukeneyo enzima exercise polyarticular, "iphiramidi" ye tsala-ups bayiqhube-ups, njalo njalo. Welcome jinga ubunzima (15 kg.) Sehla kanzima ubunzima ngenxa intloko. Njengoko Statham uthi omnye iingongoma eziphambili kule nkqubo - i ezintsha: yonke imihla kufuneka ezahlukeneyo ukusuka engaphambili. Oku okwe zombini idata umthambo, yaye inxalenye elandelayo complex - uqeqesho circuit elililo.

Circuit Uqeqesho ngu Stethema kubaluleke ngokukhethekileyo nje phezulu, kwaye amandla aphezulu. Oku kuquka devyatikilogrammovym ibetha ibhola phantsi, phezu kwentambo ngaphandle koncedo uyaziphakamisa imilenze, bawurhuqa, ephakamisa imilenze kruthu emadolweni kwi vice kwi bar, squats, tsala-intambo ezinobunzima 12-20 kg, kunye nezinye izenzo. Abaninzi kubo ebekumele ukuba ukuphumeza amaxesha 20 (lisanyuka intambo kunye intambo ukuqinisa - 4, iphakama kwi bar - amaxesha-8). Njengoko wavuma yi umdlali ngokwakhe, emva kokuba umsebenzi ezifana "kuvuthela iikawusi zakho." Ngenxa ngobunzulu umzimba yokuba enze rhoqo kuxhomekeke, ngaphandle ngoMgqibelo nangeCawa, ukuze bakholwe ukuba akukho nzima kakhulu.

NgoMgqibelo, endaweni exercises lokuqala kunye noqeqesho yesekethe Statham ubaleka ilizwe emnqamlezweni, kwaye ngeCawa phumla. Kule meko lithobela imiqathango engqongqo yokudla: umdlali akuthethi adle isonka, ipasta, iswekile. Ngokungqongqo engavunyelwa utywala neziselo nezihlwahlwazayo. Statham ngokuziqhenya uthi ngeeveki nje ezintandathu idayethi msebenzi kungabangela kukuphelisa le wayedla ezingaphezulu ezisibhozo. Ngelo xesha, abaninzi nkqubo iye kakhulu wagxeka, bathi ukuba banokubenzakalisa kuphela impilo yakho, kunyanzela umzimba ukusebenza banxibe. Ngelo xesha, abanye bathi ukuba ukubulawa rhoqo le mithambo kunceda nje ukwakha izihlunu kwaye ubunzima bomzimba, kodwa kakhulu kwandisa nomdlandla - umzekelo, ukuba usebenzise umnqamlezo kuba lula kakhulu, kakhulu.

Kukho, ngoko ke, kunye iinketho lula imisebenzi enjalo - umzekelo, olu qeqesho wesiphaluka abafazi, yenzelwe nje imizuzu engama-30. Sisebenzisa nge ekoyiseni uxhathiso (usebenzisa i iqhiya elastic) kunye wokutsala amanzi utshintsha lohambo fast, ukutsiba intambo, kunye njengomtyibilizi. Ngamnye kubo ufanele ukuba enze imizuzwana 30-60. Okubaluleke kakhulu, khumbula ukuba akukho nto ukhethe ukuntsonkotha kuwe, nokuba na uqeqesho wesiphaluka Statham okanye enye yeenketho elula, injongo yaso - ukuphucula imeko yakho nenkangeleko, kwaye ayinakulimaza. Ukufumana isiphumo singesiso kubalulekile ukusebenza ukuguga, kukukhathalela impilo yakho!