Ukuphindaphinda Okukhulu Kungakusiza Ulandele Inqubekelaphambili Yokuqeqesha Isisindo
Ukuphindaphindiwe okuphezulu (RM) yisisindo esingaphezulu kakhulu ongasiphakamisa ngenani elichaziwe lokunyakaza kokuzivocavoca. Kuyinto enhle yamandla akho wamanje wamanje njengoba ulandela uhlelo lwakho lokuqeqesha isisindo. Isibonelo, i-10RM ingaba isisindo esikhulu kunazo zonke ongayiphakamisa ngokuphindaphindiwe kokuphindaphindiwe kokuphindaphindiwe okungu-10 .
Ukuphindaphinda okukodwa noma oku-1RM
Ukuphindaphinda okuphezulu kuvame ukuboniswa njenge-1RM, noma ukuphindaphinda okukodwa.
Lokhu kubonisa isisindo esinzima kunazo zonke ongasiphakamisa ngomzamo omkhulu ekuphindaphinda okukodwa. I-1RM irekhodi lakho lokunciphisa umzimba nganoma yisiphi isenzo esithile. Kungaba i- squat , i- deadlift , noma noma yimuphi omunye umsebenzi wokuphakamisa isisindo.
Ukulinganisa kwe-1RM kuyinto ejwayelekile ekuqeqesheni isisindo sokuthuthukisa ukumaka. Ngokusungula i-1RM yakho nokuyilandelela, uyakwazi ukugcina intuthuko yakho. Isilinganiso esiqondile, ngakho-ke kungakusiza ukwahlulela ukuthi uhlelo lwakho lusebenza kanjani. Ngaphezu kwalokho, uthola ukuqiniswa okuhle nokuzwa okufezile uma unendlela yokubona ngokucacile ukuthuthukiswa.
Indlela Yokuvikela Ngokuphepha I-1RM Yakho
Nakuba i-1RM iyithuluzi eliwusizo kakhulu, linemikhawulo. Ukulinganisa i-1RM yakho akuyona nje indaba yokubamba isisindo esikhulu esiphezulu. Ngencazelo, uzobe ucindezela le misipha kuze kube siphezulu futhi uzibeke engozini yokulimala uma ungayenzi kahle.
Udinga ukulungiselela ukukwenza kahle.
Ngaphambi kokulinganisa i-1RM yakho, udinga ukwenza amasheya ambalwa afudumele wokuzivocavoca ukuze uhlalise isisu. Imisipha efudumalayo cishe ayilimale kakhulu. I-warm-up ingase ibonakale ichitha isikhathi, kodwa kubalulekile.
Futhi, vumela amahora angu-24 okuphumula okwemisipha ngaphambi kokwenza uhlolo lwe-1RM.
Ungenzi lokhu kuhlolwa ntambama uma unomsebenzi wokusa ekuseni weqembu elifanayo lemisipha.
Okokugcina: Sebenzisa njalo i-spotter. Ngisho nokufudumala kahle, ingozi yokulimala iphezulu ngenxa yesisindo esinzima ongase usebenzise. I- spotter ibalulekile ekusizeni ukugwema ukulimala.
Kukhona izindlela zokuhlola ezincane ezingasetshenziswa ukulinganisa i-1RM. Lezi zingaba izindlela eziphephile zokusebenzisa kepha kungenzeka ukuthi azilungile.
Ukuphindaphinda Okukhulu Ekufundiseni Ukuzivocavoca
Uzobona ukuphindaphinda okusetshenziselwa imiyalelo yokusebenzisa. Isibonelo, "amasethi amathathu we-6RM ukuphakamisa" kungasho ukwenza umsebenzi ngamunye usebenzisa isisindo ongaphakamisa kuphela ngesimo esihle izikhathi eziyisithupha. Uzokwenza zonke izivivinyo bese uphinda ukulandelana izikhathi ezimbili ngaphezulu (isethi ezintathu isamba).
Kuvame ukubona imiyalo yesisindo esekelwe iphesenti ye-1RM, njengokuthi, "Ukuphindwa kwesithupha kuma-75% we-1RM yakho." Uma i-1RM yakho ingamakhilogremu angu-20, ungasebenzisa amapounds angu-15.
Ngokusebenzisa ukuphindaphindwa kokuphindaphindiwe kunesisindo esichaziwe, imiyalo ingabhalwa ukuze ifanele ukuqeqesha abantu bamakhono ahlukene. Umuntu oyedwa angasebenzisa izisindo eziyizinkulungwane ezingu-10 kanti omunye angasebenzisa izisindo eziyizinkulungwane ezingu-30, njll. Bonke bazozuza ekusebenzeni kokuqeqeshwa ukulandelana kokusebenza okwenzelwe ukukhiqiza.
Futhi, njengoba uthuthukisa amandla akho, ungaqhubeka ukusebenzisa imiyalo efanayo kodwa usebenzisa izisindo ezinzima kakhulu.