Ngati mwakhala mukuzungulira dziko lolemera nthawi iliyonse, mwayi wamvapo mwamunthu wina wochita masewera olimbitsa thupi akuyankhula za 5x5s. Pulogalamu ya 5x5 yochita masewerawa yakhala ikuyandikira kwa zaka zambiri, yotengedwa ndi ochedwa Olympic weightlifter ndi mphunzitsi, Bill Starr, nthano mu maphunziro a mphamvu.
Nsomba, ndithudi, ndizoti ngati simukudziwa zomwe 5x5 zimapanga, chidziwitso cha malo olemera sichitha kufotokozera mwatsatanetsatane lingalirolo, kapena kukuuzani chifukwa chake mawonekedwe opangira ntchito ali oyenera kutsatira.
Nazi zomwe muyenera kudziwa.
5x5 Zopangira Zolemba
Cholinga cha 5x5 yochita masewero ndi molunjika. Mukungopanga magawo asanu a kubwereza zisanu, kapena monga dzina limatanthawuzira, 5x5. Kupatula pa njira yosavuta ndi rep rep, ntchito yokha imakhalanso mtedza-ndi-bolts, omwe amakhala ndi zochitika zitatu zokha, zomwe zimagwiritsira ntchito magulu angapo a minofu mumtundu wapangidwe .
Kuwonjezereka kwamakono kwa pulogalamuyi kumaphatikizapo masinthidwe osiyanasiyana pa sabata iliyonse ya sabata, koma malemba oyambirira a Starr amakhalabe otchuka lero. Mmene amakhalira ndondomeko yake ndi izi:
- Lolemba: Squat, kuyeretsa mphamvu, makina osindikizira
- Lachitatu: Squat, kuyeretsa mphamvu, kutsogoloza benchi
- Lachisanu: Squat, kuyeretsa mphamvu, makina apamwamba
Chinyengo ndi chakuti tsiku lirilonse, Lolemba, Lachitatu, kapena Lachisanu, kukwera kosiyana kumayesedwa, ndikukufunsani kuti muwonjezere miyeso yotsutsa kulemera kwapafupi. Zina ziwirizo zimakwera chifukwa cha ntchito yoperekedwa tsiku lomwelo.
Zotsatira zake n'zakuti kuchita masewera olimbitsa thupi kumatha kukhala ndi tsiku lolemera, laling'ono, ndi lowala, kulola kuchepetsa nkhawa m'magulu ndi nthawi yowonjezereka yowonjezereka.
Mapulogalamu atsopanowa akuphatikizapo chirichonse kuchokera ku kukoka-ups mpaka kumapeto kwa miyeso ndi mapiritsi opangira mapiritsi. Ntchito zambiri zimaphatikizapo masewero olimbitsa thupi a tsiku ndi tsiku, kutsogolera pakati ndi magulu ang'onoang'ono a minofu monga mabiceps, ng'ombe, ndi triceps.
Mapindu a 5x5 Workout
Kukongola kwa 5x5 kumapanga ndikumveka kwake. Mapulogalamuwa ndi osavuta kutsatira ndipo pafupifupi aliyense, kuyambira woyambira kupita patsogolo, akhoza kugwiritsa ntchito kuwonjezera mphamvu ndi kukula. Komanso, weightlifters potsatira pulogalamuyi sayenera kunyamula mndandanda wa masewera olimbitsa thupi, kuikapo, ndi kuwongolera nawo ku masewera olimbitsa thupi-malinga ngati angakumbukire zochitika zitatu zomwe akufuna kuchita, kuika ndi kukonza bwino ndi kovuta kwambiri kuiwala-nthawi zonse zimakhala zisanu ndi zisanu ndikusintha kwa zochitika zonse.
Kuwonjezera pa kuphweka kwake, dongosolo la 5x5 likupindulanso. Chiwerengero chochepa cha reps pa seti chimatanthawuza kuti mutha kunyamula kulemera kwake ndikugwiritsa ntchito miyeso yotsutsa kuposa momwe mungathere ngati mukutsatira ndondomeko yowonjezera yachikhalidwe ndi yowonjezeranso kawiri kapena kawiri pazokambirana.
Ndipo kulemera kwake kumakukweza, kuwonongeka kwa minofu kwambiri komwe mungakumane nawo mu phunziroli. Izi zimawoneka ngati zotsatira zoipa, koma ngati mutamvetsera thupi lanu ndipo simungadzipangitse kuti musamapereke malire, kuwonongeka kwa minofu mukamagwira ntchito kumakhala chinthu chabwino. Pamene thupi lanu likupuma ndi kukonzanso pambuyo pa ntchito, limasintha kupita ku zokopa zomwe zimaperekedwa panthawi yophunzitsa, kudzimangiriza kupyolera mu minofu ya mapuloteni kuti ikhale yabwino komanso yolimba kuposa momwe inalili poyamba.
N'kofunikanso kuzindikira mtundu wa zochitika zomwe zikuphatikizidwa pulogalamuyi. Ngakhale chiwerengero cha zochitika zolimbitsa thupi pamakhala zochepa, kuchita masewera olimbitsa thupi kulikonse, kumagwiritsa ntchito magulu angapo a minofu panthawi imodzimodzi, kumawafuna kuti agwire ntchito pamodzi mu mafashoni. Mtundu uwu wokhudzana ndi thupi lonse ndi wogwira ntchito, kuwoloka ku kayendetsedwe ka tsiku ndi tsiku, komabe panthawi imodzimodziyo amafuna mphamvu yowonjezera yakugwira.
Chotsatira ndicho kugwira ntchito komwe kumathandiza kukhalabe ogwira ntchito m'mbali zonse za moyo ndikuwotcha chiwerengero cha makilogalamu ambiri. Pamene mungagwiritse ntchito ndondomeko ya 5x5 ndi rep rep to pafupifupi masewero olimbitsa thupi, mumapindula kwambiri pamene mukutsatirana ndi kayendetsedwe ngati machitidwe oyambirira omwe ali ophatikiza ndi ogwira ntchito.
Musanachite Gym
Purogalamu ya 5x5 yochita masewera ikhoza kukhala yopindulitsa, koma samalani musanayambe kukweza bar: kuti mupambane bwino ndi kusavulaza, muyenera kuchita masewero olimbitsa thupi.
Mapulogalamu amodzi, ngakhale opindulitsa kwambiri, amafunikanso kugwirizanitsa kwakukulu, mphamvu yeniyeni ya mphamvu ndi kusinthasintha, komanso pa kayendetsedwe ka mphamvu monga mphamvu yoyera, kukweza zolemetsa zolemera ndi kuthamanga mofulumira ndi kulamulira .
Zimalimbikitsidwa kuti mupemphe thandizo kuchokera kwa mphunzitsi kapena mphunzitsi pamene mukuyamba kuyambitsa ndondomekoyi, makamaka pokhudzana ndi kukakamizidwa kwakukulu komwe kumachitika. Mukufuna kukhala otsimikiza kuti mukuchita zochitika zonse molondola, ndipo muli ndi mlingo woyenera wotsutsa, kuti musapweteke.