Conjugate Method - Periodizati
Iqukethe izikhangisoUkuthenga ngaphakathi nohlelo
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Mayelana nalolu hlelo lokusebenza
Bambalwa izinhlelo Powerlifting baye bakhiqiza edume amandla uzuza efana Conjugate Indlela. Lenye yetinhlelo amandla ethandwa kakhulu egameni elithi the Conjugate Indlela u yawenza ngoba Powerlifting ngu Louie Simmons ka Westside Barbell.
Lolu hlelo lokusebenza ophelele lomqali yabadlali eziphambili ngifuna ukwenza zakudala 16 Isonto Uhlelo Conjugate Indlela nge 4 ukuqeqeshwa izinsuku ngeliviki.
Uhlelo lihleleke kanje:
UMsombuluko: Max Umzamo Lower
Exercises afana ezimfushane noma deadlift kuze max 1-3 umenzeli. Bonisa zingahlanganisa izinhlobo ezihlukahlukene ibhokisi ezimfushane, yokubeka silingo, kusilela deadlift, futhi goodmornings, kwenziwa ngesikhathi max 1-3 umenzeli. Lokhu ukunyakaza ngokuvamile ijikelezwe isonto ngalinye.
ULwesithathu: Max Umzamo Upper
Exercises afana cindezela ebhentshini, kuze max 1-3 umenzeli. Bonisa zingahlanganisa izinhlobo ezihlukahlukene nabezindaba ibhodi, cindezela phansi, eduze isango ebhentshini cindezela bese yokubeka cindezela, kwenziwa ngesikhathi max 1-3 umenzeli. Lokhu ukunyakaza ngokuvamile ijikelezwe isonto ngalinye.
NgoLwesihlanu: Speed squat
Speed izinsuku ezimfushane zisebenzisa ububanzi sokuma ibhokisi squats ukuze uqeqeshe siting emuva ezimfushane futhi ngokugcwele ukuqasha hamstrings, glutes futhi wehlise back. Ibhokisi squats futhi ukwakha amandla aphume umgodi futhi siqinisekise ukuthi ukujula nokuzikhulula kufinyelelwe. Isisindo kugcinwa ngezithuba 50% (ahluka 45% - 55% phezu amaviki 3). Lifters olisebenzisa bands / ngamaketanga ngoba ihlanganise ukumelana ngalolu suku.
NgeSonto: Speed Bench
Izinsuku Speed Bench zenziwa nge eduze isango thinta-no-go isitayela (akukho okubuyela). Njengomhlaba squats isivinini, isisindo kugcinwa at 50% futhi kungaba nhlobonhlobo phezu amaviki 3.
Sicela uqaphele: Kunezindlela engapheli ukusebenzisa umjikelezo conjugate periodization. Lokho okukhethayo umsebenzi kule lokusebenza ngokuphelele. Uma une izidingo ezithile Ungagxilisa Uhlelo emhlabeni umzimba ulungisela. Lolu hlelo lokusebenza ayixhunyiwe Westside Barbell noma Louie Simmons futhi kungenzeka bachezuke Imininingwane ukuthole kwenye indawo.
Lolu hlelo lokusebenza ophelele lomqali yabadlali eziphambili ngifuna ukwenza zakudala 16 Isonto Uhlelo Conjugate Indlela nge 4 ukuqeqeshwa izinsuku ngeliviki.
Uhlelo lihleleke kanje:
UMsombuluko: Max Umzamo Lower
Exercises afana ezimfushane noma deadlift kuze max 1-3 umenzeli. Bonisa zingahlanganisa izinhlobo ezihlukahlukene ibhokisi ezimfushane, yokubeka silingo, kusilela deadlift, futhi goodmornings, kwenziwa ngesikhathi max 1-3 umenzeli. Lokhu ukunyakaza ngokuvamile ijikelezwe isonto ngalinye.
ULwesithathu: Max Umzamo Upper
Exercises afana cindezela ebhentshini, kuze max 1-3 umenzeli. Bonisa zingahlanganisa izinhlobo ezihlukahlukene nabezindaba ibhodi, cindezela phansi, eduze isango ebhentshini cindezela bese yokubeka cindezela, kwenziwa ngesikhathi max 1-3 umenzeli. Lokhu ukunyakaza ngokuvamile ijikelezwe isonto ngalinye.
NgoLwesihlanu: Speed squat
Speed izinsuku ezimfushane zisebenzisa ububanzi sokuma ibhokisi squats ukuze uqeqeshe siting emuva ezimfushane futhi ngokugcwele ukuqasha hamstrings, glutes futhi wehlise back. Ibhokisi squats futhi ukwakha amandla aphume umgodi futhi siqinisekise ukuthi ukujula nokuzikhulula kufinyelelwe. Isisindo kugcinwa ngezithuba 50% (ahluka 45% - 55% phezu amaviki 3). Lifters olisebenzisa bands / ngamaketanga ngoba ihlanganise ukumelana ngalolu suku.
NgeSonto: Speed Bench
Izinsuku Speed Bench zenziwa nge eduze isango thinta-no-go isitayela (akukho okubuyela). Njengomhlaba squats isivinini, isisindo kugcinwa at 50% futhi kungaba nhlobonhlobo phezu amaviki 3.
Sicela uqaphele: Kunezindlela engapheli ukusebenzisa umjikelezo conjugate periodization. Lokho okukhethayo umsebenzi kule lokusebenza ngokuphelele. Uma une izidingo ezithile Ungagxilisa Uhlelo emhlabeni umzimba ulungisela. Lolu hlelo lokusebenza ayixhunyiwe Westside Barbell noma Louie Simmons futhi kungenzeka bachezuke Imininingwane ukuthole kwenye indawo.
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