Korte 3x3 Powerlifting Tracker
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Mayelana nalolu hlelo lokusebenza
Thuthukisa imiphumela yakho ejimini ngokusebenzisa uhlelo lweKorte 3x3, uhlelo olusetshenziswa ezinye zezibani zamandla eziqinile zaseJalimane. Uma izinhloso zakho zifaka ukukhulisa amandla nosayizi wakho lolu hlelo lokusebenza lwakho.
Uhlelo lwe-3x3 ngumjikelezo wokuqeqeshwa wamaviki ayisishiyagalombili oqukethe izigaba ezimbili. Isigaba I yisigaba esiphakeme kakhulu, kanti iSigaba II yisigaba sokuncintisana. Leli cebo lokuqeqeshwa eliyingqayizivele lizothuthukisa i-bench Press yakho, i-squat bese ibulala wonke umjikelezo.
Lolu hlelo lokusebenza luzokuhlelela isikhathi ngasinye esenzelwe wena kususelwa kuma-maxes akho wamanje wokuphakanyiswa ngakunye. Intuthuko yakho ngomjikelezo ngamunye izolandelelwa futhi imijikelezo eqediwe iyalondolozwa ukuze ubone amandla akho azuza ngokuhamba kwesikhathi.
Izici:
- Dala kalula imijikelezo
- Ukubikezela ikusasa lakho elilodwa lama-rep maxes
- Sebenzisa amakhilogremu noma amakhilogremu
- Bona isisindo, iisethi nama-reps adingekayo esifundweni ngasinye
- Landelela amasethi akho njengoba uthuthukela esifundweni ngasinye
- Bheka usuku nosuku lwesonto lomjikelezo wakho
- Izitolo yonke imijikelezo eqediwe ukuze ubukeze inqubekelaphambili ngokuhamba kwesikhathi
Lolu hlelo lokusebenza lunikeza isigaba sokuqala sohlelo mahhala ukuqinisekisa ukuthi ufuna ukuyisebenzisa ukwandisa amandla akho, ukuqina nokuqina kokusebenza kwamandla. Isigaba sesibili siyatholakala ngokuthengwa kohlelo lokusebenza.
Uhlelo lwe-3x3 ngumjikelezo wokuqeqeshwa wamaviki ayisishiyagalombili oqukethe izigaba ezimbili. Isigaba I yisigaba esiphakeme kakhulu, kanti iSigaba II yisigaba sokuncintisana. Leli cebo lokuqeqeshwa eliyingqayizivele lizothuthukisa i-bench Press yakho, i-squat bese ibulala wonke umjikelezo.
Lolu hlelo lokusebenza luzokuhlelela isikhathi ngasinye esenzelwe wena kususelwa kuma-maxes akho wamanje wokuphakanyiswa ngakunye. Intuthuko yakho ngomjikelezo ngamunye izolandelelwa futhi imijikelezo eqediwe iyalondolozwa ukuze ubone amandla akho azuza ngokuhamba kwesikhathi.
Izici:
- Dala kalula imijikelezo
- Ukubikezela ikusasa lakho elilodwa lama-rep maxes
- Sebenzisa amakhilogremu noma amakhilogremu
- Bona isisindo, iisethi nama-reps adingekayo esifundweni ngasinye
- Landelela amasethi akho njengoba uthuthukela esifundweni ngasinye
- Bheka usuku nosuku lwesonto lomjikelezo wakho
- Izitolo yonke imijikelezo eqediwe ukuze ubukeze inqubekelaphambili ngokuhamba kwesikhathi
Lolu hlelo lokusebenza lunikeza isigaba sokuqala sohlelo mahhala ukuqinisekisa ukuthi ufuna ukuyisebenzisa ukwandisa amandla akho, ukuqina nokuqina kokusebenza kwamandla. Isigaba sesibili siyatholakala ngokuthengwa kohlelo lokusebenza.
Kubuyekezwe ngo-
Ukuphepha kuqala ngokuqonda ukuthi onjiniyela baqoqa futhi babelane kanjani ngedatha yakho. Ubumfihlo bedatha nezinqubo zokuphepha zingahluka kuye ngokusebenzisa kwakho, isifunda, nobudala. Unjiniyela unikeze lolu lwazi futhi angalubuyekeza ngokuhamba kwesikhathi.
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