Dab tsi yog Superset thiab Koj tuaj yeem muab nws tso rau hauv koj li cas?

Zoo Siab

• Superset yog dab tsi?
• Ntau hom Superset Workouts
• Yuav Siv Li Cas Superset Workouts Hauv Koj Li Qoj
• Xav txhawb koj PR? Sim ua kom ua raws cov txheej txheem sib xyaw.
• Xav kom lub hom phiaj tshwj xeeb nqaij? Sim ua ib ce muaj zog ua ntej.
• Zam Cov Superset Workout yuam kev no
• 1. Tsis txhob tua koj cov tub ntxhais.
• 2. Tsis txhobzuajkoj qaum.
• 3. Tsis txhob ua cov khoom rov qab ntawm lub cev thib ob.
• Ntsuam xyuas rau

Txawm hais tias koj tsis yog tus kws tshaj lij gym nas, muaj ib qho kev ntxias kom paub txog koj cov khoom ntawm lub gym. Yog, koj tuaj yeem nkag rau hauv, dhia ntawm lub tshuab dhia, pov ib ncig ntawm dumbbells, thiab #doyoursquats, tab sis muaj qee yam txhawb nqa txog kev tsim koj li kev ua haujlwm thiab paub tseeb vim li cas koj tab tom ua txhua qhov kev tawm dag zog ib leeg.

Muaj feem yuav yog, yog tias koj puas tau ntaus hauv chav kawm ua haujlwm hauv Circuit Court lossis muaj kev cob qhia tus kheej (lossis tsuas yog siv peb cov ntsiab lus kev cob qhia lub zog ntawm Shape.com), koj tau pom lo lus "superset" ua ib feem ntawm ib txwm muaj. kev cob qhia lub cev muaj zog. Tab sis ntau npaum li superset workouts tej zaum yuav yog, tseem muaj ntau qhov tsis meej pem txog qhov lawv yog thiab yuav ua li cas lawv thiaj yog.

Superset yog dab tsi?

Hauv nws qhov tseem ceeb, a superset workout yog yooj yim: alternating teev ntawm ob qho kev tawm dag zog sib txawv uas tsis muaj so hauv nruab nrab. Piv txwv li, ua ib txheej ntawm biceps curls thiab txheej ntawm triceps dips, hloov pauv kom txog thaum koj tau ua tiav txhua qhov teeb tsa.

Tab sis thaum nws los txog rau xaiv ib ce, tej yam tau me ntsis plaub hau. "Ib ntawm qhov kev xav yuam kev loj tshaj plaws yog tias koj tuaj yeem pov ob qhov kev tawm dag zog ua ke thiab koj tsuas yog haus luam yeeb koj tus kheej, thiab lub hom phiaj yog kom nkees thiab tawm hws," hais tias John Rusin, tus kws kho lub cev thiab lub zog thiab tus kws tshaj lij tshwj xeeb. "Tiag tiag, tsis yog qhov xwm txheej. Nrog kev txawj ntse tsim kev ua haujlwm zoo, koj tuaj yeem muaj lub hom phiaj hauv siab."

Muab lawv ua ke kom raug thiab lawv tuaj yeem txhawb kev ua tau zoo, tsim cov leeg thiab kev ua siab ntev, hlawv rog, thiab txiav koj lub sijhawm ua haujlwm ib nrab. Kev tshawb fawb qhia tau hais tias superset workouts hlawv ntau calorie ntau ntau thaum lub sij hawm thiab tom qab koj hws sesh piv rau ib txwm ua hauj lwm kev cob qhia, raws li ib tug kev tshawb fawb luam tawm nyob rau hauv lub Phau ntawv Journal of Strength and Conditioning Research. Tab sis muab lawv ua ke tsis raug, thiab nws tuaj yeem ua rau koj mob, mob, thiab raug mob, lossis tsuas yog kev tawm dag zog tsis zoo. (Thiab peb tsis yog tham txog qhov mob.)

Ntau hom Superset Workouts

Rau koj qhov yooj yim gym-goer, hu cov khoom no lub ntsiab lus dav ntawm "supersets" yuav ua txoj haujlwm. Tab sis yog koj tiag tiag xav paub tias koj tab tom tham txog dab tsi (thiab ua rau txhua tus nyiam nyob hauv chav hnyav), kawm paub ntau hom superset workouts thiab seb lawv tuaj yeem pab koj li cas txawm tias muaj zog ntau npaum li cas.

Yog hais tias koj mus los ntawm lub super-specific txhais, qhov tseeb superset(antagonist superset) yog thaum koj tab tom ua ob ce uas tsom mus rau cov pab pawg sib txawv ntawm cov leeg. Xav: biceps curl thiab triceps txuas ntxiv. Lub ntsiab tseem ceeb ntawm kev ntxiv cov no rau koj qhov kev tawm dag zog yog tias koj cov leeg yuav rov zoo dua nyob hauv nruab nrab ntawm pawg. Edem Tsakpoe, tus kws qhia lub taub hau ntawm Manhattan Exercise Co.

Ces muaj tus kev sib xyaw ua ke(agonist superset) qhov twg ob ce ua haujlwm tib pawg leeg. Xav tias: lub laub-up thiab dumbbell lub rooj zaum xovxwm. Cov menyuam mos no yog cov uas yuav tsom mus rau ib cheeb tsam thiab ua rau nws kub hnyiab, zoo li qub. "Lawv muaj txiaj ntsig tshwj xeeb rau kev ntxiv kev siv zog thiab ntim rau kev tawm dag zog thiab tsom mus rau cov leeg nqaij tshwj xeeb, thiab yog hom xav tau tshaj plaws ntawm superset," hais tias Tsakpoe. Qee tus kws qhia tseem sib cav tias koj yuav tsum tsis txhob hu cov superset workouts txhua -tsuas yog cov sib xyaw ua ke.

Thiab tseem muaj supersets tsis txheeb, uas yog qhov uas ob qho kev siv siv cov leeg sib txawv sib txawv. Xav txog: lunges thiab biceps curls. Tsakpoe hais tias "Qhov txiaj ntsig tseem ceeb ntawm hom superset no yog tsis muaj kev poob lub zog thaum mus los ntawm ib ce mus rau lwm qhov," Koj tuaj yeem rauj tawm qhov ua tau zoo ntawm ob qho tib si yam tsis xav tias nkees heev.

Yuav Siv Li Cas Superset Workouts Hauv Koj Li Qoj

Lub luag haujlwm tseem ceeb ntawm kev ntxiv kev tawm dag zog lub cev rau koj cov txheej txheem kev tawm dag zog yog kom tau txais qhov loj tshaj plaws rau koj cov phaw thaum nws los txog rau lub sijhawm siv hauv chav dhia ua si. Tsakpoe hais tias "Nws ua rau kom muaj kev tawm dag zog ntau ntxiv thaum txo lub sijhawm nws siv los ua txoj haujlwm," Tab sis dhau ntawd, muaj txoj hauv kev los siv supersets los txhawb koj txoj kev kawm lossis tsom mus rau qee lub hom phiaj. Ntawm no, qee cov tswv yim ua haujlwm dhau los ntawm Rusin.

Xav txhawb koj PR? Sim ua kom ua raws cov txheej txheem sib xyaw.

Lub tswv yim yog tias ua ntej nqa loj, koj qhib qee yam nqaij ntshiv cuam tshuam nrog teeb tsa kev tawm dag zog. Cia peb hais tias koj tab tom sim txhawb koj qhov kev ua haujlwm squat. Ua ntej, koj ua 1 txog 3 reps ntawm qhov txav txav siv koj ob txhais ceg (piv txwv li: zaum zaum dhia). Tom qab ntawd, koj superset qhov ntawd nrog koj squats hnyav. Vim li cas? "Vim tias koj lub hauv nruab nrab lub paj hlwb tau nce siab los ntawm kev tawg, koj yuav tawg ntau dua hauv qhov nqa hnyav dua," Rusin hais. "Nws yog ib txoj hauv kev rau kev ua kom zoo dua qub." (P.S. Nov yog vim li cas koj yuav tsum tsis txhob ntshai nqa hnyav.)

Xav kom lub hom phiaj tshwj xeeb nqaij? Sim ua ib ce muaj zog ua ntej.

Lub tswv yim yog tias koj nkees nkees ntawm ib pab pawg leeg nrog thawj qhov kev tawm dag zog txhawm rau tso cai rau lwm tus ua haujlwm ntau dua hauv kev tawm dag zog thib ob. Cia peb hais tias koj tab tom zaum rau hauv koj lub siab cov ntsiab lus, tab sis tsis pom cov khoom lag luam uas koj xav tau. Koj tuaj yeem sim supersetting koj squats nrog ib qho kev tawm dag zog uas ua rau koj quadriceps qaug zog, kom lawv tso tseg thiab cia koj cov hamstrings thiab glutes noj ntau ntawm cov load thaum koj squats. (Los yog tsom rau cov leeg no tshwj xeeb nrog qhov no-squat, tsis muaj-lunge booty workout.)

Zam Cov Superset Workout yuam kev no

1. Tsis txhob tua koj cov tub ntxhais.

Supersetting ib yam dab tsi nrog kev ua haujlwm tseem ceeb zoo li kev nyab xeeb thawj koom ruam, txoj cai? Tsis ncaj ncees lawm! Koj lub hauv paus yog qhov ua rau koj ruaj khov, yog li nkees nws ua ntej ua lwm yam kev tawm dag zog tsis yog lub tswv yim zoo. Qhov no yog qhov tseeb tshwj xeeb thaum nws los txog rau kev txav loj uas xav tau kev ruaj ntseg ntau dhau los ntawm koj tus ncej (koj lub xub pwg, lub duav, thiab cov tub ntxhais sib koom ua ke). Ua haujlwm tseem ceeb hauv nruab nrab yuav ua rau lub cev ruaj khov ntawm tus nqaj qaum, hais tias Rusin. Nws hais tias "Koj tsis xav kom nkees nkees ntawm qhov koj xav tau kev ruaj ntseg los ntawm kev nyob nyab xeeb," nws hais. (Related: Vim li cas Core Strength yog *Yog li* Tseem ceeb)

2. Tsis txhobzuajkoj qaum.

Lub ntiajteb txawj nqus ua rau koj lub cev txhua ob hnub. Tab sis ua qee yam kev tawm dag zog (tshwj xeeb tshaj yog thaum koj ntxiv qhov hnyav) ib txwm ua rau koj lub nraub qaum. Thaum koj superset ob qhov kev ua kom nrawm nrawm ua ke (zoo li hnyav hnyav zaum lossis lunge), qhov ntawd yog qhov teeb meem tuaj yeem pib. "Compression tsis yog qhov phem, tab sis yog tias koj tsis tu ncua compress, compress, compress, nws yuav muaj teeb meem mus sij hawm ntev los yog qaug zog qee yam ntawm cov leeg txha caj qaum," hais Rusin. Qhov ntawd txhais li cas: mob nraub qaum thiab/los yog raug mob. Tsis yog, ua tsaug.

Hloov chaw, hloov qhov nrawm nrawm (piv txwv li: kettlebell goblet squat lossis barbell lunge) nrog kev txav nrawm -txhua yam uas koj txhais caj npab tsau rau hauv qhov chaw, tab sis koj txhais taw tsis txav mus. Xav txog: dips, rub-ups, glute choj, lossis ib yam dab tsi dai. (Qhov kev xaiv zoo: qee yam kev kawm raug ncua, uas tau pom tias ua haujlwm tau zoo.)

3. Tsis txhob ua cov khoom rov qab ntawm lub cev thib ob.

Cov nqaij ntshiv hauv qab ntawm koj lub cev yog lub npe hu ua koj cov saw tom qab, thiab cov no yog cov uas koj xav qhia ua ntej, Rusin hais. Nws hais tias "Qhov laj thawj tom qab uas yog cov saw tom qab feem ntau ruaj khov musculature," nws hais. "Yog li los ntawm kev cob qhia cov leeg ua ntej, peb tau txais kev ua kom muaj zog thiab ruaj khov rau kev txav tom qab." Yog li yog tias koj yuav hloov lub dumbbell lub rooj zaum nias thiab kab kettlebell, ua kab ua ntej; nws yuav qhib tag nrho cov kev ruaj khov ntawm cov leeg ib ncig ntawm koj lub xub pwg thiab txhawb kev ruaj ntseg thiab txhim kho kev ua haujlwm rau xovxwm, hais tias Rusin. Qhov tseeb, qhov tseem ceeb ntawm cov saw hlau tom qab yuav pab koj nqa ntau dua rau kev rov ua dua, nrog rau ua rau kev ua haujlwm yooj yim dua; Ua ib qho kev tawm dag zog hamstring ua ntej kev tawm dag zog quadriceps coj tib neeg los ua qhov kev qhia tag nrho ntau dua li thaum cov kev tawm dag zog tau ua tiav hauv qhov kev txiav txim rov qab, raws li kev tshawb fawb luam tawm hauv International Journal of General Medicine.

Qhov tseem ceeb ntawm kev nqa mus, txawm li cas los xij, yog ua kom koj cov superset workouts nyab xeeb thiab ntse; Thaum kawg, workout tsim yog tag nrho tus kheej thiab lub hom phiaj-oriented. Tab sis yog tias koj tab tom nrhiav kom nkag mus rau qhov kev ua haujlwm tau zoo, tsuas yog ua raws li cov cai no, thiab koj yuav zoo, hais tias Rusin.

Nws hais tias "Mastering cov hauv paus thiab tau txais qhov zoo tshaj plaws ntawm cov super thiab cov khoom sib xyaw - uas yog cov kauj ruam loj hauv txoj kev yog," nws hais.

Koj tseem tos dab tsi? Mus rau tom tsev kawm ntawv qee tus neeg nrog koj qhov kev paub superset. (Yog lawm, peb tsuas yog muab kev zam txim rau koj los ua chav hnyav hnyav.)

Ntsuam xyuas rau