Cathe System of Training Shock System
- Umfundisi : Cathe Friedrich
- Uhlobo Lokuqeqeshwa: Ukuqeqesha Amandla
- Izinsiza : Ama-Dumbbells, i-barbell, ibhola, isinyathelo / ibhentshi, ibhande, isihlalo, i-optional squat rack kanye ne-pull-up bar
- Intengo : $ 299 (ama-DVD angu-41) noma ama-mesocycle ngamanye ama-$ 129 ngamunye
- Izinga lokufaneleka : Okuthuthukisiwe
Ulungele ukuthatha amandla akho ukuqeqeshwa ezingeni elilandelayo? Uhlelo lwe-Cathe lwe-STS lungakwenza kuwe ngezinyathelo ezintathu, ezisevikini ezinama-4 ezigxile ekukhuthazeleni, ekuxhumeni, nasempini.
I-STS ihlanganisa imigomo yokwenza isikhathi, ukudideka kwemisipha, i- rep max eyodwa nokukhuphuka okuqhubekayo ukukunika umzimba onxile, oqinile futhi ofanelekile.
Isebenza kanjani
Uhlelo lwe-Cathe lwe-STS lungomunye uchungechunge olunzulu kakhulu, futhi oluhlaba umxhwele kakhulu, lokuzivocavoca olutholakalayo. Lolu hlelo olucwaningwe ngokucophelela luqala isikhathi sokuqeqesha amasonto angu-12, luqondise wena ekusebenzeni okungaphezu kwama-40 namanqanaba amathathu okukhuthazela ngokwakhiwa kwempilo, isakhiwo sokwakha kanye namandla wokwakha.
I-STS isekelwe ekuhlolweni kwesikhathi , indlela yokuhlela ukusebenza ukuze ugxile ezicini ezihlukene zokuqeqesha ngesikhathi se-mesocycle ngayinye. Nge-STS, uthola:
- Ukusebenza kuhlukaniswe ngama-Mesocycles amathathu : I-Mesocycle 1-Endurance, iMesocycle 2-Hypertrophy ne-Mesocycle 3-Strength. I-mesocycle ngayinye ingamaviki angu-4 ubude futhi ihlanganisa ukusebenza okungu-12 okuhlukile.
- Ama-Workouts ngeviki : Ukusebenza kuhlukaniswa ngamaqembu omzimba (isb., Mon: Isifuba / Amahlombe / ama-Biceps, Wed: Emuva / E-Triceps no-Fri: Imisindo) futhi iqhubekela phambili kusuka ku-65% ye-rep max (1RM) eMesocycle 1 kuya ku-90 % ye-1RM eMesocycle 3.
- Ukuzikhethela Umlenze Wokugqoka: I-Cathe ihlanganisa isimiso somlenze esihlukile se-Mesocycle 3 esebenzisa i-squat rack noma ijaji elilinganiselwe nge-barbell.
I-One Rep Max
Umqondo obaluleke kunazo zonke we-STS ungenye ye-max max (1RM), isisindo esiphezulu ongasiphakamisa ukuze usebenzise umzimba ohlukile. Ukwazi ukuthi ungayiphakamisa kangakanani yonke imishini yokusebenza uzoqinisekisa ukuthi uthola okuningi ekuqeqeshweni kwakho.
Ngiyathanda ukuthi lokhu kuyingxenye ye-STS ngoba iningi lethu lingasazi into yokuqala ngokubala i-1RM noma ukuthi kungani kufanele sikhathazeke. I-Cathe yenza inqubo ilula ukuyiqonda futhi ilandele imiyalelo yesinyathelo ngesinyathelo kumbhalo we-STS kanye nokubala oku-intanethi ye-1RM eyenza ukubala kube i-snap. Inqubo ngokwayo iyidla isikhathi esincane, kodwa ifinyeleleke kakhulu futhi iwufanele umzamo.
Amasethingi
Uma uqala ukubona uhlelo lwe-STS, ungase uphazamiseke wonke ama-DVD (kunama-41) nomhlahlandlela womsebenzisi we-STS obukhulu. Kodwa-ke, uhlelo luhlelwe ngendlela elula futhi elula ukulandela. Ama-mesocycle akha phezu komunye futhi akulungisele isigaba ngasinye sokuqeqeshwa kwakho.
I-Mesocycle 1 - I- Muscle Endurance
Ukusebenza ngokukhuthazela kuhamba ngokushesha ngokuphumula okuncane phakathi kokuzivocavoca. Ukusebenza kuhlukile ngeviki ngalinye bese uqala ngo-65% we-1RM (cishe u-15 ubuyela emsebenzini ngamunye), ukwandisa u-5% ngesonto ngalinye kuya ku-70% ngesonto 4.
- Ukufometha : Isifunda (isb. Ukuzivivinya kwesifuba, ukuvivinya umzimba kanye nokuzivocavoca kwe-biceps)
- Ukwahlukana : Imisipha ihlukaniswe ngezikhathi ezintathu zokuqeqesha: Usuku 1 - isifuba / amahlombe / i-biceps, Usuku 2 - emuva / i-triceps no-Day 3 - imilenze.
- Ukuzivocavoca : Ezihlukahlukene zezigaba (isib. Izimpukane, ukucindezela okuphezulu kanye nezikwele) kanye nokuhamba okungavamile (isb., Ukuphumula kwamaphaphu, ama-lunge angu-45-degree kanye nezikwele zodonga ezinezandiso zomlenze). Kukhona nezinqola eziningi zamapushups kanye ne-pull-ups (usebenzisa i-rack, kodwa ikhombisa indawo esikhundleni uma ungenayo eyodwa).
I-Mesocycle 2 - Hypertrophy
Lo msebenzi uqhubekela phambili kusuka ku-70% ukuya ku-80% we-1RM (8-12 reps) ngaphezulu kwamaviki angu-4 ngokuphumula okude phakathi kwamasethingi nokuqeqesha okujwayelekile okusekelwe ngqo.
- Ifomethi : I-Straight isetha ngemigomo yokuqeqeshwa njengama-drop sets kanye nokulayishwa okuphindwe kabili (isisindo esanda ngo-5% kwisethi ngayinye).
- Ukwahlukana : Imisipha ihlukaniswe izikhathi ezintathu zokuqeqesha: Usuku 1 - isifuba / amahlombe / i-triceps, Usuku 2 - imilenze, Usuku 3 - emuva / ibiceps.
- Ukuzivocavoca : Izinyathelo ezihlukahlukene ezifana ne-bench press, i-lateral iphakamisa, i-chin ups, i-pullovers, amaphaphu aphansi ezindiza, ama-squats kanye nokufa.
I-Mesocycle 3 - Amandla
Kulolu chungechunge, usebenza kuma-80-90% we-1RM, okusho ukuthi uphakamisa ngokwanele ukuthi wenza kuphela u-6-8.
Isonto ngalinye ukwandisa isisindo sakho 5% bese unciphisa ukuphindaphinda kwakho ngu-1. Izinkathi zokuphumula zifika kumaminithi amathathu ubude ukuze imisipha yakho ikwazi ukuphola.
- Ifomethi : Push-donsa, ukushintsha amaqembu omzimba ukuze ukwandise ukutakula.
- Ukwahlukana : Imisipha ihlukaniswe izikhathi ezintathu zokuqeqesha: Usuku 1 - isifuba / emuva, Usuku 2 - imilenze, Usuku lwesithathu - Ama-shoulder / biceps / triceps
- Ukuzivocavoca : Uzothola izinyathelo eziningi ezifana nezinye imijikelezo, kodwa ukusebenza komlenze kuhlukile. Okukhethwa kukho yi-Plyo Legs kulabo bethu ngaphandle kwe-squat rack noma spotter futhi kufaka ukuvivinya umzimba kanye nokuhamba okuhamba kancane, okulawulwa kwe-plyometric. Okunye okukhethwa kukho yiLegs - Squat Rack, okuhloswe kakhulu ekuqondeni amandla. Ungasebenzisa i-squat rack noma ijaji elilinganiselwe kanye ne-barbell ukuze uphakamise isisindo esikhulu kunazo zonke ongasisebenzisa ngokuphepha ngomzimba ophansi. Ngiyathanda ukuthi i-Cathe ihlanganisa lolu khetho, ikakhulukazi kwabesifazane abajwayele ukuhamba kancane ngezinsimbi zabo ukuze bagweme ukuqhuma. Ukugaya kanye nezinye izitho zangasese zifakazela ukuthi abesifazane bayakwazi ukuphakamisa ubunzima nokuthi ngeke sizakhele imisipha emikhulu ngokuqeqesha ngaleyo ndlela. Amadoda azojabulela nokuba nomdlavuza onzima kakhulu, ikakhulukazi njengoba amavidiyo amaningi athambekele ekuhlosheni abesifazane.
Ngemuva kwe-mesocycle ngayinye, uthatha isonto ukuvula futhi ulungiselele okulandelayo. Khumbula ukuthi, ngazo zonke lezo zokusebenza, ungaxuba futhi ufanise noma ngabe uyithandani uma ukuqhubekela phambili okungahambisani nakho akukuthandi.
Ubuhle nobubi
Izinzuzo
- Ukucwaningwa ngokucophelela nokubanzi - I-Cathe isebenzisa imiqondo ehlukahlukene yokuqeqesha futhi ichaza kulo lonke uchungechunge, ukunikeza umzimba ukuqonda okujulile kwemizimba yabo nokuthi imisipha isebenza kanjani.
- Amavidiyo afakwe kahle - I-DVD ngayinye ibonisa ukuzivocavoca, imishini oyidingayo kanye nezahluko ezifakiwe. Ngesikhathi sokuzivocavoca, ukufundwa kuveza ukuvivinya okulandelayo futhi kubonisa isikhathi sokubala isikhathi sokuphumula. I-Cathe ne-gang gang (okubandakanya kokubili amadoda nabesifazane) yenza umqeqeshi nawe, kuhlanganise nokushintsha imishini nokuthatha ukuphumula.
- I-STS izokwenqabela kokubili amadoda nabesifazane.
- Ezihlukahlukene ezingavamile - Isonto ngalinye, wenza umsebenzi ohlukile, okwenza umsebenzi ngamunye uzizwe uhlanzekile futhi ugcine ezinzwaneni zakho.
- Inselelo - Abaningi bethu baphakamisa ukukhanya kunalokho okufanele. I-STS ikunyathelisa ukuze ubone ukuthi uyakwazi yini ngempela.
I-Cons
- Ezibizayo - Ngama-$ 299, lokhu kungomunye uchungechunge lwemiklomelo
- Kudinga imishini eminingi - Udinga izinhlobo ezihlukahlukene, izinsimbi nama-barbells kanye ne-Cathe futhi isebenzisa i-pull-up rack kanye ne-squat rack (okubili kokubili okukhethwa kukho).
- Ukubalwa kwe-1RM isikhathi sokudla - Kufanele ubale iphesenti ye-1RM yakho ngesonto ngalinye, into okudingeka uyenze ngaphambi kwesikhathi. Uzochitha isikhathi esithile kukhompyutha ngaphambi kokusebenza.
- Ayikho i-cardio efakiwe - Kungase kube nzima ukucindezela emotweni ngemuva kokuchitha amahora amathathu ngesonto ngokuqeqeshwa kwamandla amakhulu.
- Ukuzibophezela kwesikhathi - Uma ungaphuthelwa ukuqeqeshwa, ungahle ulahle uhlelo lwakho lonke.