Ukusetha nokuphindaphinda kuyisisekelo sezinhlelo zokuqeqesha isisindo . Udinga ukwazi ukuthi asho ukuthini nokuthi ungawaxuba futhi uwafanise kanjani nomphumela omuhle ukuze ufinyelele imigomo yakho.
Isetha nokuphindaphinda
Ukuphindaphindiwe, okubizwa nangokuthi ukuphindaphinda okufushane, ukuphela kokusebenza: ukubulawa okulodwa, umshini owodwa we- bench , i- curl eyodwa ye- arm .
Isethi luyisiqephu sokuphindaphinda. Isibonelo, ukuphindaphinda okuyisishiyagalombili kungaba yisethi esisodwa sezinkinobho zamabhentshi.
Isikhathi sokuphumula yisikhathi esichitha ukuphumula phakathi kwamasethingi evumela ukuthi imisipha ilulame . Ukuzivocavoca okunye kunokuphumula okuncane noma okuncane phakathi kwe-reps.
I-1RM, noma ukuphindaphindiwe okuphezulu, kungcono kakhulu noma okunye ongakuphakamisa kanye ngokuphindaphindiwe kokusebenza. Ngakho-ke, i-12RM yiyona eningi ongayiphakamisa futhi uphumelele ngokuphindaphindiwe izikhathi ezingu-12 ngefomu elifanele. Ngokwesibonelo:
I-Barbell Overhead Press: ama-pounds angu-50 3 X 10 RM, amasekhondi angu-60
Lokhu kuzosho izintathu ezintathu zokucindezela eziyishumi (esiphezulu) ezisebenzisa isisindo samakhilogremu angu-50, nokuphumula okungama-60 phakathi kwamasethingi.
Okuhle kakhulu Ngezinhloso Zakho
Iyiphi inombolo ye-reps, mangaki amasethingi, nokuthi yisiphi isikhathi sokuphumula esisebenza kangcono ngemigomo yakho? Nansi ukuthi isebenza kanjani ngokubanzi; imininingwane enhle ixhomeke emigomweni yakho kanye nempilo yakho yamanje.
- Ukuqeqeshwa kwamandla kusebenzisa isisindo esiningi kakhulu, inombolo encane yokuphindaphindiwe nezinkathi zokuphumula ezide kakhulu. Lokhu kuthuthukisa intuthuko yamandla.
- Ukuphefumula kwamasayizi omzimba nokuqeqeshwa komzimba kusebenzisa izisindo ezilula, ukuphindaphinda okuphindaphindiwe nokuphumula okuncane.
- Amandla okukhuthazela anesisindo esincane futhi, ngokuphindaphinda okuphindaphindiwe nokuphumula okuncane.
- Ukuqeqeshwa kwamandla kuhilela izinsimbi ezilula (kunokuqeqeshwa kwamandla) futhi kuphumula isikhathi eside ngenkathi kugxila esisheshini lokukhipha ukuphakama.
Izikhathi zokuphumula
Ngokuvamile, ukuphumula phakathi kwamasethingi kufaka phakathi kwalezi zigaba:
- Amandla: imizuzu emi-2-5
- I-Hypertrophy yama-Muscle: amasekhondi angu-30-60
- I-Muscle Endurance: amasekhondi angu-30-60
- Amandla: imizuzu engu-1-2
Lezi yizimiso ezijwayelekile, kodwa ungakwazi ukuhlela izinhlanganisela eziningi zezinethi, ukuphindaphinda, ukuphumula nokusebenzisa izinhlobo ukuze uthole okusemandleni akho. Amandla afanelekayo nomqeqeshi wezimiso angakusiza ukuthi uhlele uhlelo olungcono kakhulu kuwe.
Ukusheshiswa kokusebenza kokuzivocavoca
I-contraction velocity yijubane lapho kwenziwa khona umsebenzi. Lokhu kunomphumela emigomweni yokuqeqesha nemiphumela.
Nazi iziqondiso jikelele.
- Amandla : 1-2 imizuzwana eqondile futhi eccentric
- I-Hypertrophy : amasekhondi angu-2-5 agxile kakhulu futhi anemigomo
- Ukukhuthazela: 1-2 imizuzwana eqondile futhi eccentric
- Amandla: Ngaphansi kokungu-1 wesibili okugxile, imizuzwana engu-1-2 e-ententric
Indlela Yokubala Ukuphindaphinda Maximum (RM)
Ngokomhlangano we-US National Strength and Conditioning Association, ukusatshalaliswa kwemfundiso yokuphindaphindiwe kwephesenti ye-1RM, ukuphakama kwakho okuphezulu, kusakazwa kanje, usebenzisa umshini wokunyathelisa ebhentshini njengesibonelo:
- I-100% ye-1RM: amakhilogremu angu-160, ukuphindaphinda oku-1
- Ama-85% we-1RM: amakhilogremu angu-136, ukuphindaphinda okungu-6
- 67% we-1RM: ama-107 amakhilogremu, ukuphindaphinda okungu-12
- 65% we-1RM: amapremu angu-104, ukuphindaphinda okungu-15
- 60% we-1RM: amakhilogremu angu-96, i-warmup reps
Lokhu kuphakamisa ukuthi kufanele ukwazi ukuphakamisa okunye okusemandleni akho, ukuphakama okuyisithupha kumaphesenti angama-85 okungcono kakhulu, futhi ukuphakamisa okungu-15 ngamaphesenti angu-65 we-1RM yakho engcono kakhulu, namaphesenti kwanoma yikuphi ukuphakama phakathi.
Ungacabangi lokhu okubhekiselwe ngokuphelele; kungumhlahlandlela kanye nesisekelo okumele ukhethe izisindo ezifanele zokusebenza ngokubambisana nolwazi lwamaqoqo futhi uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhambe.
Izinhlelo Zokuqeqesha
Uhlelo lokuqeqesha luhlelo lokusebenzisa izinhlobo, ukuvama, amandla, kanye nevolumu, kungakhathaliseki ukuqeqeshwa kwesisindo noma noma yikuphi ukuqeqeshwa komzimba.
Ngezansi uhlu lwezinguquko ezingahle zilungiswe kunoma yiluphi uhlelo lokuqeqeshwa kwesisindo. Izinhlanganisela cishe ezingenamkhawulo zingenzeka, iningi lazo lizosebenza ngezinga elithile kodwa hhayi ukuthi lilungele imigomo yakho ngokushesha.
- Ukukhetha kokuzivocavoca
- Isisindo noma ukumelana
- Inombolo yeziphindaphindiwe
- Inani lezinethi
- Velocity of movement
- Isikhathi phakathi kokusetha
- Isikhathi phakathi kohlelo (izinsuku zokuqeqesha / isonto)
- Isikhathi phakathi kwemijikelezo ye-périodization
Kuzo zonke, unokuningi ongakhetha kusukela lapho uqala uhambo lwakho lokuqeqeshwa kwesisindo. Thola iseluleko esihle, uthuthuke kancane futhi ube njalo futhi ube nesineke.