Okubalulekile
Ukuphindaphinda ukuqeqeshwa kwesisindo (ukuphindaphinda) ukuphela kokusebenza: isilwane esisodwa, i-squat eyodwa, i-curl eyodwa yengalo. Isethi yinombolo ekhethiwe yokuphindaphinda ngaphambi kokuphumula. Ake sithi okuphindwe izikhathi ezingu-10 ku-1 iqoqo le-curls zengalo. Isikhathi sokuphumula yisikhathi phakathi kokusetha. I- 1RM noma ukuphindaphindiwe okuphezulu kunakho konke okusemandleni akho noma okunye ongakuphakamisa kanye nanoma yikuphi ukuvivinya umzimba.
Ngakho-ke i-12RM yiyona eningi ongayiphakamisa ngokuphindaphinda okungu-12.
I-Barbell Arm Curl, amakhilogremu angu-3 3 X 12 RM, amasekhondi angu-60
Lokho kungasho izinqola ezingu-3 zamapulangwe angu-12 esiphezulu sezingalo ezinesisindo samakhilogremu angu-40 ngamasekhondi angu-60 ahlala phakathi kwamasethingi. Ngakho wazi kanjani ukuthi yiziphi izinqwaba, ukusetha nokuthi yisiphi isikhathi sokuphumula esingcono kakhulu kuwe? Nakhu ukuthi kusebenza kanjani ngokubanzi. Imininingwane engcono kakhulu wena nomqeqeshi wakho ukuze usebenze.
- Ukuqeqeshwa kwamandla kusebenzisa isisindo esikhulu, inombolo encane yokuphindaphinda nokuphumula okude kakhulu.
- Ukuqeqeshwa kwe-Hypertrophy noma ubukhulu besisindo busebenzisa izisindo ezilula, ukuphindaphinda okuphindaphindiwe nokuphumula okuncane.
- Amandla okukhuthazela anesisindo esincane futhi, ngokuphindaphinda okuphindaphindiwe nokuphumula okuncane.
- Ukuqeqeshwa kwamandla kuhilela izisindo ezilula futhi kuphumula isikhathi eside ngenkathi kugxila kwijubane lokuphakamisa.
Manje lezi yizimiso ezijwayelekile, kodwa abantu benza zonke izinhlobo zezinto ngokuhlanganiswa kwezinethi, ukuphindaphinda, ukuphumula phakathi kokusetha, nohlobo lokuzivocavoca ukuthola inhlanganisela engcono kakhulu kubo.
Nakhu indlela uhlelo lokusebenzisa umshini wokunyathelisa ibhentshi lungase lubukeke ngokuvumelana nemigomo ehlukene eqala kusukela ekufundiseni okungcono kwamakhilogremu angu-73:
Ibhenki Press - 1RM = 160 amakhilogremu
- Amandla. Amakhilogremu angu-140, 2 X 5, imizuzwana engu-180
- Hypertrophy. Amakhilogremu angu-120, ama-3 X 10, amasekhondi angu-60
- Ukukhuthazela Kwamandla. Amakhilogremu angu-100, 3 X 15, 45 amasekhondi
- Amandla. Amakhilogremu angu-100, 3 X 8, 120 amasekhondi
Enye iphuzu lokuphawula lapha ukuthi kudingekile ukuba uthathe ukuphumula okwanele phakathi kwamasethi athengwe ngamandla ekuqeqesheni amandla ukuze uzuze imiphumela emihle kakhulu, ekuqeqesheni amandla, isikhathi sokuphumula esanele kubalulekile ngoba ukuphakama ngakunye kufanele kwenziwe ngevolcity ephezulu ukuze kube nomphumela omuhle. Ngakho-ke ekuqiniseni amandla namandla, qiniseka ukuthi uthola ukuphumula okudingekayo phakathi kwamasethingi. Ku-hypertrophy namandla okukhuthazela akuyona into ebalulekile ukusebenzisa izikhathi ezincane , nakuba mhlawumbe kungenzeka.
Ukusheshiswa kokusebenza kokuzivocavoca
I-contraction velocity yijubane lapho kwenziwa khona umsebenzi futhi lokhu kunomthelela emiphumeleni yokuqeqesha. Nazi ezinye iziqondiso ezijwayelekile zokuqeqeshwa kwesisindo.
- Amandla - 1-2 imizuzwana eqondile futhi eccentric
- I-Hypertrophy - imizuzwana engu-2-5 igxile futhi i-eccentric
- Ukukhuthazela - 1-2 imizuzwana eqondile futhi eccentric
- Amandla - angaphansi kwe-1 wesibili okugxilile, imizuzwana engu-1-2 e-ententric
Ibala i-1RM
Ngokomhlangano we-US National Strength and Conditioning Association, ukusatshalaliswa kwezinkolelo eziphindaphindiwe ngokuphindaphindiwe kwephesenti ye-1RM, ukuphakama kwakho okuphezulu, kusakazwa ngale ndlela elandelayo, usebenzisa isibonelo se-bench:
- Amaphesenti angu-100 we-1RM - 160 - ukuphindaphinda oku-1
- Ama-85% we-1RM - amakhilogremu angu-136 - okuphindwe kasithupha
- Ama-67% we-1RM - angu-107 amakhilogremu - ukuphindaphinda okungu-12
- Ama-65% we-1RM - amapremu angu-104 - ukuphindaphinda okungu-15
- Amaphesenti angama-60 we-1RM - amamitha angu-96 - aphinde abuyele e-warmup
(Ngokusekelwe ku: Baechle no-Earle, ama- NSCA's Essentials of Personal Training , 371, 2004.)
Lokhu kusho ukuthi kufanele ukwazi ukuphakamisa okungcono kwakho siqu, ukuphakamisa okungu-6 kumaphesenti angama-85 okuhamba kahle kwakho kanye neziphakamiso ezingu-15 ezingamaphesenti angu-65 we-1RM yakho engcono kakhulu - futhi ngamaphesenti alinganayo noma yikuphi ukuphakama phakathi, futhi mhlawumbe ngezansi .
Ungacabangi lokhu okubhekiselwe ngokuphelele; kungumhlahlandlela kuphela kanye nesisekelo okumele ukhethe izisindo ezifanele zokusebenza.
Ungabona ukuthi ungalinganisa kanjani okungcono kakhulu noma i-1RM kusuka ku-12 RM - ukuphindaphinda 107 nge-100 ehlukaniswe ngu-67.
Uhlelo 'lokuqeqeshwa', yisikhathi sobuningi, amandla, ivolumu, nohlobo lokuzivocavoca, kungakhathaliseki ukuqeqeshwa kwesisindo noma noma yikuphi ukuqeqeshwa ukuqina komzimba. Ukuqeqeshwa ngesisindo, izindlela nezindlela ezehlukene zisetshenziswa.
Nazi izinguquko ezingalungiswa kunoma yiluphi uhlelo lokuqeqeshwa kwesisindo. Izinhlanganisela cishe ezingenamkhawulo zingenzeka, iningi lazo lizosebenza ngezinga elithile kodwa hhayi kahle.
- Ukukhetha kokuzivocavoca
- Isisindo noma ukumelana
- Inombolo yeziphindaphindiwe
- Inani lezinethi
- Velocity of movement
- Isikhathi phakathi kwamaqoqo
- Isikhathi esiphakathi kwezikhathi (izinsuku zokuqeqesha / isonto)
- I-interval phakathi kwemijikelezo ye-périodization
Nazi ezinye izinhlelo zokusebenza namasu avelele ekuqeqesheni isisindo kanye nokuhlelwa komzimba.
Ukuqeqeshwa komzimba okuphelele. Ukuqeqesha wonke amaqembu amakhulu emisipha esikhathini. Ukhetha uchungechunge lweziphakamiso, mhlawumbe kuze kube yishumi, uqinisekise ukuthi wonke amaqembu amakhulu ama-muscle asetshenziswa kwezinye izinga
Uhlelo lokuhlukanisa. Ama-alternate sessions amaqembu amakhulu ama-muscle. Ukuqeqesha, ukusho, izingalo, amahlombe kanye nesikhathi esisodwa emuva, bese imilenze yezinyawo, izibilini iseshini elandelayo.
I-Periodization ingachazwa njengezinyathelo zokuqhubekela phambili noma zokuhamba ngebhayisikili zokuqeqesha ngesikhathi esithile ukuze kutholakale imiphumela ngesikhathi esihleliwe. Ukuhlukanisa uhlelo lwaminyaka yonke emigqeni yokuqeqeshwa ehlukene ngezinhloso ezihlukene zokulandelana yisibonelo. Lokhu kuvamile ezinhlelweni ezithize ezemidlalo nakwezinhlobo zokuncintisana zokunciphisa umzimba. Isibonelo: ukulungiswa kwesikhathi sezinkathi, amandla esandulela isikhathi, inkathi yokuqala ye-hypertrophy namandla, ukugcinwa kwenkathi esebenzayo, ukutakula kwe-post-season.
I-Supersets . Ukuhlehlisa umkhuba wokusebenzisa amaqembu ama-muscle amabili aphikisayo ngokulandelana okusheshayo ngenhloso yokukhuthaza ukukhula komzimba nokuhlinzeka ukuphumula eqenjini ngalinye ngokuhlukile. Isandiso somlenze kanye nekhalenda lezinyawo ze-quadriceps ne-hamstrings yisibonelo.
I-Compound isetha. Esikhundleni sokushintsha amaqembu e-muscle ahlukene, i-compound ibeka imishanguzo ehlukile noma imishini yeqembu elifanayo lemisipha. Isibonelo silandela i-triceps i-kickback ne-triceps i-pushdown - umqondo wokuba uqhube umsizi okwanele ukuze uthole amanye amayunithi amoto.
I-Pyramid. Lolu hlobo lwenqubo lubandakanya amasethi aqhubekayo kusukela ekukhanyeni kuya ezisindweni ezinzima zokuzivocavoca okufanayo, noma ngisho nokuhlanekezela okukhulu ukukhanya kuncike kuhlelo. Inani lezinethi licacisiwe. Isibonelo, i-dumbbell curl:
- Ukuphindaphinda okungama-pounds angu-20
- Ukuphindaphinda kwama-pounds angu-30
- Ukuphindaphinda ama-pounds angu-40
Ukuhlehlisa amasethi kufana ne-pyramid ehlane futhi kunezinhlobo eziningi. Esikhathini esisodwa isibonelo osiphakamisela ukuhluleka kungakhathaliseki ukuthi inani le-reps kumasekhondi wesibili nowesithathu. Qala ngesisindo esinzima futhi wenze inombolo ebalwe yokuphindaphinda; ukunciphisa isisindo, bathi amaphesenti angu-20, yenza isethi esilandelayo ukuhluleka; bese unciphisa futhi uphinde uhluleke ngokuphumula okuncane. Lokhu ukuqeqesha okukhulu kakhulu. Isibonelo yi-curl ye-dumbbell kanje:
- Amaphilisi angama-40 angu-X 8
- Amapounds angu-30 ukwehluleka kwe-X
- Amapounds angu-20 ukwehluleka kwe-X
I-Superslow. I-Superslow ihlanganisa umqondo wokuphambana okuncane futhi okulinganiselwe nokuqhathaniswa kwe-eccentric. Izinzuzo ezihlongozwayo zalokhu ziphikiswa abaningi. Abathandekayo be-Superslow bancoma imizuzwana engaphansi kwezingu-10 kwisigaba ngasinye sokuphakamisa.
Ukuqeqeshwa kwe-Eccentric. Lokhu kugcizelela ukubuyisela noma ukwehlisa isenzo kwanoma yikuphi ukuphakama ngesisekelo sokuthi lokhu kuveza ukulungiswa komzimba kangcono ngoba umonakalo omkhulu we-muscle kanye nokuqashwa kwe-fiber kufezwa. Ama-curls e-Arm ayisibonelo esihle. Uvame ukudinga usizo ukuze uthole ingxenye ephakanyisiwe noma yokuphakamisa iphelile.
Izinhlelo ezithile zezemidlalo zenzelwe ukwandisa ukusebenza emidlalweni ethile ngokuqinisa ukuqina kwemisipha eqondene nalawo midlalo, ikakhulukazi ngokusebenzisa ukuqeqeshwa kwesisindo ngezikhathi ezithile.
Ukudla, Ukudla, nezithako
Ukudla okunempilo nokudla okunomsoco kubaluleke kakhulu ekukhuliseni imiphumela kunoma yikuphi uhlelo lokuqeqeshwa kwezemidlalo, futhi ukuqeqeshwa kwesisindo akuyona into ehlukile. Funda isihloko sami: Ukudla kwe-Bodybuilding Weight Trainer sika futhi ubukele i-athikili yokubuyekeza ezayo mayelana nezithako zokuqeqesha isisindo.
Bheka futhi: Okubalulekile kokuqeqeshwa kwe-Weight Training and Resistance Training - Ingxenye 1 neNgxenye 2.
> Imithombo
> Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteriger J, Stone MH, Ratamess NA, Triplett-McBride T. American College of Medicine Ezemidlalo. Isikhundla sokuma kwezemidlalo eMelika saseMelika. Amamodeli okuqhubekayo ekuqeqesheni ukumelana nabantu abadala abanempilo. I-Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.