Okushiwo yiSayensi Ngezenzo Zokwakhiwa Kwemisipha
Lesi sihloko, esisodwa kulolu chungechunge, sibheka ukuma kwesimo se-American College of Sports Medicine esibizwa ngokuthi Amaphrofayli Okuqhubekela phambili e-Training Resistance for Healthy Adult, 2009 . Lesi sifingqo sobufakazi obuvela eqenjini elifanelekayo lochwepheshe ukuze kuphumelele izinqubo nezinqubo ezehlukene zokulwa nezinhlelo zokuqeqesha isisindo.
Lesi sihloko sifingqa izinkombandlela ze-ACSM eziphathelene nokuqeqeshwa okugxila ekuqeqeshweni kwe-hypertrophy noma ukwakheka kwemisipha, kanye neziqephu zomngane ezikhona ezitholakalayo zamandla, amandla, ukukhuthazela, nabantu abadala .
Qaphela ukuthi kule nguqulo yesimo se-ACSM, abalobi baye bafaka ikhwalithi yobufakazi ngale ndlela:
- A - Ubufakazi bezinga eliphezulu kakhulu (izilingo ezilawulwa ngokungahleliwe (RCT)
- B - Izinga lesibili lobufakazi (i-RCT encane)
- C - Izinga lesithathu (ukubuka kuphela, hhayi i-RCT)
- D - Ubufakazi obunembile kakhulu (isinqumo sokuvumelana ngokuvumelana nesiphathimandla, isipiliyoni somtholampilo)
I-RT imele "ukuqeqeshwa kokuphikiswa" kule ngxoxo elandelayo.
I-Muscle Building (Hypertrophy)
Ukuqoqwa okuqhubekayo kuyadingeka ukuze kusetshenziswe ama-muscle fiber ekuqasheni kanye nokwanda kwamanani, okusho ukuthi ukuguqulwa kwesimiso sokuqeqeshwa kwesisindo kokubili amandla kanye nomzimba we-muscle hypertrophy kuyoba nenzuzo kakhulu ekukhuliseni amandla nobuhlungu ngaphezu kwesikhathi.
Muscle Action
Isigaba sesibonakaliso A. "Ngokufana nokuqeqeshwa kwamandla, kunconywa ukuthi izinyathelo ezigxilile, ezenziwe nge-eccentric kanye ne-isometric zifakwe kwi-novice, ephakathi kanye ne-RT."
Iyalayisha neMqulu
Isigaba sesibonakaliso A. "Kubantu abancane nabaphakathi, kunconywa ukuba ukulayishwa okulinganiselwe kusetshenziswe (70-85% ka-1 RM) ngokuphindaphindiwe kuka-8-12 ngesethi ngayinye yokubeka isisindo esisodwa kuya kwezi-3 ngokuzivocavoca."
Isigaba sobufakazi C. "Ukuze uthole ukuqeqeshwa okuphambili, kunconywa ukuthi ibanga lokulayishwa lika-70-100% lika-1 RM lisetshenziselwa ukuphindaphinda okungu-1-12 ngamasethi amathathu kuya kweyisithupha ngokuzivocavoca ngalunye ngendlela ehamba ngezikhathi ezinjengokuthi iningi lokuqeqeshwa inikezelwe ku-6-12 RM nokuqeqeshwa okuncane okunikezelwe ku-1-6 RM ukulayisha. "
Ukukhethwa kokuzivocavoca kanye ne-oda
Isigaba sobufakazi A. "Kunconywa ukuthi izisindo zokuzikhethela ezingenayo kanye nokuzibandakanya ngezikhathi eziningi zifakwe ohlelweni lwe-RT kumuntu omusha, ophakathi nendawo ephakeme."
Isigaba sobufakazi C. "Ukuze ulandele ukuvivinya umzimba, umyalelo ofana nokuqeqeshwa kwamandla kunconywa."
Izikhathi zokuphumula
Isigaba sobufakazi C. "Kunconywa ukuthi izikhathi zokuphumula ezinamaminithi angu-1 kuya kweyesi-2 zingasetshenziswa ezinhlelweni zesikhombisa kanye noqeqesho oluphakathi. Ukuqeqeshwa okuphambili, ubude besikhathi sokuphumula kufanele buhambisane nemigomo yomsebenzi ngamunye noma isigaba sokuqeqesha esingaba ngu 2 kuya ku-3 Izikhathi zokuphumula ezingasetshenziswa zingasetshenziswa ngokulayishwa okunzima kokuzivocavoca komgogodla futhi imizuzu engu-1-2 ingasetshenziselwa ezinye izivivinyo zokulinganisela ukuphakama okukhulu. "
Ukuphindaphinda Velocity
Isigaba sobufakazi C. "Kunconywa ukuthi ukuphuza ukulinganisela amavolumu kusetshenziswe abantu abancane nabaqeqeshiwe. Ukuqeqeshwa okuphambili, kunconywa ukuthi ukuvinjelwa okusheshayo, okulinganiselayo nokuphindaphindiwe okusheshayo kusetshenziswe kuye ngokuthi umthwalo, inombolo yokuphindaphinda , kanye nemigomo yomsebenzi othile. "
Ukuvama
Isigaba sobufakazi A. Kunconywa ukuba imvamisa yezinsuku ezingu-2-3 / isonto isetshenziselwe ukuqeqeshwa kwesikhombisa (lapho uqeqesha umzimba wonke umzimba ngamunye).
Isigaba sobufakazi B. Ukuqeqeshwa okuphakathi, isincomo sifana nokusebenza komzimba wonke noma izinsuku ezine / isonto uma usebenzisa isimiso sokuhlukaniswa komzimba esiphezulu / esiphansi (iqembu ngalinye eliyisisulu eliqeqeshwe kabili ngesonto).
Isigaba sobufakazi C. Ukuqeqeshwa okuphambili, ukuvama kwezinsuku ezingu-4-6 / isonto kunconywa. Imizila yamaqembu e-muscle ehlukaniswe (amaqembu amathathu ama-muscle aqeqeshwe ngokuzivocavoca umzimba ngamunye) avamile ukuvumela ivolumu ephakeme ngeqembu lezinsizwa.
Ukuze ubuyekeze isisindo nokuqeqeshwa kokumelana okuyisisekelo , ungafunda imibhalo yokuqala .
Umthombo:
U-Nicholas Ratamess, uBrent Alvar, uTammy K. Evetoch uTerry J. Housh, W. Ben Kibler, uWilliam J. Kraemer, uN. Travis Triplett. Amamodeli Wokuthuthukiswa Ekuqeqesheni Ukuphikisa Abadala Abaphilile. Imithi & Isayensi Yezemidlalo Nokuzivocavoca : Mashi 2009, Umqulu 41, Issue 3, iphepule 687-708.