PR.O

Overload Apps

Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Hlangana nohlelo lokulandelela ukuzivocavoca oluphelele olwakhelwe intuthuko engathi sína, hhayi ukuqagela. I-PR.O (Progressive Overload) ikunikeza izinhlelo zobungcweti, ukuloba okuhlanzekile, okuphakelayo komphakathi okusiza ngempela, kanye nokuqonda okunenjongo ukuze iseshini ngayinye ikuqhubekisele phambili.

Yini eyenza ihluke
• Ukuvumelana okuhlanganisiwe: Imigqa, amabheji, futhi kuvula umvuzo ovelayo.

• Amakilasi: Khetha indlela yakho (i-Spartan noma i-Atlas), kanye namakilasi engeziwe azayo maduze.
• Intuthuko ehlanganisa: Yakha noma yiluphi uhlelo lokuqhubekela phambili ngemithwalo yangokwezifiso, ukuphindaphinda, kanye nevolumu ukuze uthole ukulayisha ngokweqile okunamandla okuqhubekayo iseshini ngayinye.
• Amacebo afanelana nawe: Izinhlelo zivumelana nemigomo yakho, imishini, nesikhathi.
• Ukulandelela okucacile kwe-PR: Ukuphindaphinda okukodwa, ivolumu, ukuphindaphinda—bona ukunqoba kwakho bese ulandela okulandelayo.
• Ukucaca kweseshini: Ukurekhoda okulula ngama-supersets, izikhathi zokuphumula, amanothi okuzivocavoca, kanye nokuthwebula ividiyo/isithombe okusethwe ngaphakathi kweseti yesimanje.
• Idatha yomkhuba +: Vumelanisa izinyathelo nedatha yezempilo, landelela okokufaka kwansuku zonke, bese ubona ukuthi kuthinta kanjani ukusebenza.

• Ukuqonda okubonakalayo: Amashadi okuphakamisa kanye nezitayela, ukuze wazi ukuthi kufanele ucindezele noma ukhulule nini.
• Nomaphi lapho uqeqesha khona: Kusebenzela amandla, i-hypertrophy, i-conditioning, kanye namakilasi.

Izici ezibalulekile
• Izinhlelo zokuqhubekela phambili ezihlakaniphile kanye nezinsimbi/ama-reps aphakanyisiwe ngokuzenzakalela.
• Umtapo wolwazi wokuzivocavoca onamaqembu emisipha kanye nezinkomba zamafomu.
• Amathempulethi nezinhlaka zohlelo ezilungele ukusebenza noma ukwenza ngezifiso.
• Okuphakelayo komphakathi ukuze wabelane ngokujima, izinhlelo zokuqhubekela phambili, kanye nama-PR—futhi uhlale uphendula.

Kungani uzonamathela kukho
• Amakilasi okudlala ajabulisayo anokusebenza okuthuthukisiwe kanye nokuqonda.
• Aklanyelwe ukuba asheshe phakathi nokuzivocavoca: ukuthepha okumbalwa, amasethi acacile, akukho ukuxinana.
• Akhelwe ukuqeqeshwa kwangempela, okuthuthukisiwe, hhayi amasethi kanye nama-reps kuphela.
• Kumahhala ukuzama: Isivivinyo samahhala sezinsuku eziyi-7 kubulungu banyanga zonke noma bonyaka. Khansela noma nini esivivinyweni ukuze ugweme izindleko.