StrongLifts 5x5 Workout Plan

Qina ngohlelo lwe-barbell olulula noluqinisekisiwe emhlabeni: ukuzivocavoca okungu-5×5. Akukho ukuqagela. Vele ulandele futhi ubone imiphumela yangempela, ngokuzilolonga okungu-3 kuphela ngesonto.

I-StrongLifts yenzelwe abaphakamisi abaqala noma ababuyela ekuqeqeshweni kwamandla e-barbell. Uhlelo lokusebenza lususa konke ukudideka nobunzima ngokukuqondisa kuyo yonke i-5×5 yokuzivocavoca. Ihlela yonke i-exercise, isethi, kanye nesisindo ukuze uhlale wazi kahle ukuthi wenzeni. Ukuzivocavoca okungu-5×5 okuvivinywe isikhathi kukuqinisa, isonto nesonto. Akukho sipiliyoni esidingekayo.


▸ Uhlelo lwamandla oluqinisekisiwe lwamaviki angu-3×/: Ukuzivocavoca okuhlelekile, konke kuhlelelwe wena.


▸ Akukho ukuqagela: Ukuqhubekela phambili okuzenzakalelayo ngokuphelele ukuze uthole izinzuzo zamandla eziqhubekayo.


Mane ulandele: I-interface elula enama-timers. Gxila ekuphakamiseni, hhayi ekuguquleni.


▸ Hlala ushukumisekile. Bona amandla akho ekhuphuka njalo ngesonto ngamashadi enqubekela phambili acacile.


▸ Kulula ukunamathela kuwo. Uhlelo olulula, oluqondiswayo lwamaviki angu-3×/. Azikho izinqumo, imiphumela nje.

Abasubathi abangaphezu kwezigidi ezintathu emhlabeni wonke baqale noma baqala kabusha uhambo lwabo lwamandla nge-StrongLifts kusukela ngo-2007. Lolu hlelo lokusebenza luvezwe futhi lubuyekezwe ku-British Journal of Sports Medicine. I-StrongLifts uhlelo lokusebenza lwamandla olungcono kakhulu, olunezibuyekezo zezinkanyezi ezinhlanu ezingaphezu kuka-200,000 emhlabeni jikelele.

I-StrongLifts yakhelwe phezu kokuzivocavoca okuvamile kwe-5×5 okwenziwe kwaduma yizinganekwane ezifana noReg Park, uBill Starr, noGlenn Pendlay. Sekuyiminyaka engaphezu kwengu-70, ukuzivocavoca kwe-5×5 kuye kwafakazelwa ukuthi kwenza abasubathi abasha nababuyayo babe namandla, ngokushesha nangokuphephile.

Landa i-StrongLifts namuhla bese ujoyina izigidi eziba namandla.

I-StrongLifts imahhala ukuyilanda, kodwa idinga ukubhalisa ukuze isetshenziswe. Bonke abasebenzisi abasha bathola isivivinyo samahhala sezinsuku ezingu-7 sohlelo lwaminyaka yonke. Izinhlelo zanyanga zonke nezekota nazo ziyatholakala ngaphandle kwesivivinyo samahhala. Ukubhalisa kuvuselelwa ngokuzenzakalelayo ngaphandle kokuthi kukhanselwe okungenani amahora angama-24 ngaphambi kokuphela kwesikhathi ngasinye. Phatha noma ukhansele ukubhalisa kwakho noma nini kuzilungiselelo ze-akhawunti yakho ye-Google.