Cathe Friedrich's Shock Training System
- Mlangizi : Cathe Friedrich
- Mtundu wa Ntchito : Kuphunzitsa Mphamvu
- Zida : Zojambulajambula, masewera, mpira, sitepe / benchi, band, mpando
- Mtengo : $ 299 (41 DVD) kapena ma mesocycles pa $ 129 iliyonse
- Mlingo wa Umoyo : Zapamwamba
Wokonzeka kutenga mphamvu yanu yophunzitsira ku mlingo wotsatira? Pulogalamu ya Cathe ya STS ikhoza kukuchitirani inu ndi masabata atatu, masabata 4 omwe amayang'ana kupirira, hypertrophy, ndi mphamvu.
STS imaphatikizapo mfundo zokhudzana ndi nthawi , kusokonezeka kwa minofu, mphindi imodzi yokha komanso kupitirira patsogolo kukupatsani thupi lolimba, lolimba ndi loyenera.
Momwe Izo Zimagwirira Ntchito
Pulogalamu ya Cathe ya STS ndi imodzi mwa zovuta kwambiri, komanso zochititsa chidwi, zotsatilapo zolimbitsa thupi zomwe zilipo. Pulogalamuyi yofufuza mosamala kwambiri imaphunzitsa maphunziro a masabata 12, kukutsogolerani ntchito zoposa 40 ndi masewera atatu olimbitsa thupi - kumanga chipiriro, kumanga minofu ndi mphamvu zomanga.
STS imayambira pa nthawi yowonongeka , njira yokonzekera ntchito kuti muganizire mbali zosiyanasiyana za maphunziro pa mimba iliyonse. Ndi STS, mumapeza:
- Zogwiritsidwa ntchito zimagawidwa m'ma Mesocycles 3 : Mesocycle 1-Endurance, Mesocycle 2-Hypertrophy ndi Mesocycle 3-Mphamvu. Ma mesocycle iliyonse ndi masabata 4 ndipo imaphatikizapo ntchito 12 zosiyana.
- 3 Ntchito iliyonse pa sabata : Ntchitoyi imagawidwa ndi magulu a minofu (mwachitsanzo, Mon: Chifuwa / Mapewa / Biceps, Wed: Back / Triceps ndi Fri: Misempha) ndikupita kuchokera ku 65% ya rep max (1RM) mu Mesocycle 1 mpaka 90 % ya 1RM ku Mesocycle 3.
- Zosankha Zochita Malamulo : Cathe imaphatikizapo ndondomeko yosiyana ya mwendo wa Mesocycle 3 pogwiritsa ntchito chovala chojambulidwa kapena chovala chojambulidwa ndi mabulosi.
One Rep Max
Lingaliro lofunika kwambiri la STS ndi limodzi la max (1RM), kulemera kwakukulu kumene mungakhoze kukweza pa zochitika zosiyana. Kudziwa momwe mungathere pochita masewera olimbitsa thupi, kumatsimikizira kuti mumapindula kwambiri ndi maphunziro anu.
Ndimakonda kuti izi ndi gawo la STS chifukwa ambirife sitingadziwe choyamba chowerengera 1RM kapena chifukwa chake tiyenera kuvutika. Cathe chimapangitsa kuti ntchitoyi ikhale yosavuta kumvetsetsa ndikutsatira ndondomeko yothandizira pang'onopang'ono mu bukhu la STS komanso pa 1RM calculator yomwe imapangitsa kuti ziwerengerozo zisamveke. Ndondomeko yokha imakhala nthawi yochepa, koma ndikupezeka komanso ndikuyenera kuyesetsa.
Masewero
Mukayamba kuwona pulogalamu ya STS, mungathe kukhumudwa ndi ma DVD onse (alipo 41) ndi ndondomeko ya STS yogwiritsa ntchito. Komatu pulogalamuyi imayikidwa mwatsatanetsatane komanso yosavuta kutsatira. Ma mesocycles amamangirirana wina ndi mzake ndikukonzekereni pa gawo lililonse la maphunziro anu.
Mesocycle 1 - Muscle Endurance
Kugwira ntchito molimbika kumayenda mofulumira ndi kupuma pang'ono pakati pa zochitika. Ntchitoyi imakhala yosiyana sabata iliyonse ndipo imayamba pa 65% ya 1RM (pafupifupi 15 kubwereza tsiku lililonse), kuwonjezeka 5% sabata iliyonse mpaka 70% pa sabata 4.
- Mafomu : Dera (mwachitsanzo, zofufuzira pachifuwa, masewera olimbitsa thupi ndi zozizwitsa)
- Kugawidwa : Minofu imagawanika pa maphunziro atatu: Tsiku 1 - chifuwa / mapewa / biceps, Tsiku 2 - kumbuyo / triceps ndi Tsiku 3 - miyendo.
- Zochita : Zojambula zosiyanasiyana (mwachitsanzo, ntchentche, makina apamwamba ndi masewera) ndi zachilendo zimayenda (mwachitsanzo, mapaipi am'mbali, mapepala a digiri 45 ndi mazenera ozungulira). Palinso magulu ambirimbiri omwe amawombera (amagwiritsira ntchito phokoso, koma amasonyeza m'malo mwawo ngati mulibe).
Mesocycle 2 - Hypertrophy
Ntchitoyi imakula kuchokera pa 70% mpaka 80% ya 1RM (8-12 reps) pa masabata 4 ndi kupuma kwapakati pakati pa masewero ndi maphunziro ena ovomerezeka.
- Fomu : Yowongoka imakhala ndi ziphunzitso monga maphunziro omwe akutsitsa ndi kugwedeza kawiri (kuwonjezerapo kulemera kwa 5% pa seti iliyonse).
- Kugawidwa : Minofu imagawanika pa magawo atatu a maphunziro: Tsiku 1 - chifuwa / mapewa / triceps, Tsiku 2 - miyendo, Tsiku 3 - kumbuyo / biceps.
- Zochita : Zosiyanasiyana zosiyanasiyana monga bench press, kuimitsa phokoso, ziphuphu, mapulaneti, mapapu othamanga ndege, masewera ndi zowonongeka.
Mesocycle 3 - Mphamvu
Mndandandawu, mumagwira ntchito 80-90% ya 1RM, zomwe zikutanthauza kuti mukunyamula mokwanira kuti mutenge 6-8.
Mlungu uliwonse mumachepetsa 5% ndikuchepetsanso kachilombo ka 1. Nthawi zina zimakhala zoposa mphindi zitatu kuti minofu yanu ikhoze kuchira.
- Fomu : Kokani, kukoketsani magulu kuti musinthe.
- Kugawidwa : Minofu imagawanika pa magawo atatu a maphunziro: Tsiku 1 - chifuwa / kumbuyo, Tsiku 2 - miyendo, Tsiku 3 - Mapewa / biceps / triceps
- Zochita : Mudzawona zofanana zofanana ndi zochitika zina, koma kugwira ntchito mwendo ndi kosiyana. Chinthu chimodzi ndizomwe Mipukutu ya Plyo imakhala kwa ife omwe sitingayambe kugwiritsanso ntchito masewera olimbitsa thupi komanso timaphatikizapo machitidwe olemera komanso kuyenda mofulumira, komwe kumayendetsedwe. Njira ina ndi Mitsempha - Msuzi wa Squat, womwe umagwiritsa ntchito kwambiri mphamvu. Mungagwiritse ntchito chovala chojambulira kapena chovala cholemetsa pamodzi ndi mabulosi kuti muthe kulemera kwake kolemera kwambiri komwe mungathe kusamalira bwinobwino. Ndimakonda kathetiyo ikuphatikizapo njirayi, makamaka kwa amayi omwe amayamba kupita patsogolo ndi zolemera zawo kuti asamawombere. Kutaya ndi zochitika zina za amayi zimatsimikizira amayi kuti angathe kukweza katundu ndi kuti sitimanga minofu yaikulu mwa kuphunzitsa njirayi. Amuna adzakondweranso kukhala ndi zovuta zolimbitsa thupi, makamaka popeza mavidiyo ambiri amawonekera kwa amayi.
Pambuyo pa minofu iliyonse ya mimba, mumatenga sabata kuchoka ndikukonzekera yotsatira. Kumbukirani kuti, ndi ntchito zonsezi, mutha kusakaniza ndikusakaniza momwe mungakonde ngati kupititsa patsogolo kwanu sikukukhudzani.
Zochita ndi Zochita
Zotsatira
- Cathe amagwiritsira ntchito mfundo zosiyanasiyana za maphunziro ndikuwafotokozera mndandanda wa zochitika zosiyanasiyana, kupereka machitidwe ozindikira bwino matupi awo ndi momwe minofu imagwirira ntchito.
- Mavidiyo ali opangidwa bwino - DVD iliyonse imasonyeza zochitika, zipangizo zomwe mukufunikira komanso mituyi ilipo. Panthawi yopuma, kuwerenga kumatchula zochitika zotsatizana ndikuwonetsa nthawi yowerengera nthawi yonse. Cathe ndi gululi (lomwe limaphatikizapo amuna ndi akazi) kuchita nawo masewera olimbitsa thupi, kuphatikizapo kusintha zipangizo ndi kupuma.
- STS idzakopera amuna ndi akazi.
- Zosangalatsa zosiyanasiyana - Sabata iliyonse, mumagwira ntchito yosiyana, yomwe imapangitsa kuti ntchito iliyonse imve bwino komanso imakusungani m'manja.
- Chovuta - Ambiri aife timakweza kwambiri kuposa momwe tiyenera. STS ikukukakamizani kuti muwone zomwe mungathe.
Wotsutsa
- Zamtengo wapatali - Pa $ 299, iyi ndi imodzi mwa mndandanda wamtengo wapatali
- Amafuna zida zambiri - Mufunikira zolemera zosiyanasiyana, magulu ndi ma-barbells ndi Cathe amagwiritsanso ntchito chigoba chokwanira komanso zomwe zimasankha.
- Kuwerengera kwa 1RM nthawi yowonongeka - Muyenera kuwerengera kuchuluka kwa 1RM yanu sabata iliyonse, chinthu chimene muyenera kuchita pasanapite nthawi. Mudzakhala nthawi yambiri pa kompyuta musanayambe ntchito.
- Palibe cardio yowonjezerapo - Zingakhale zovuta kufotokoza mu cardio mutatha maola atatu pa sabata pa maphunziro apamwamba amphamvu.
- Kudzipereka kwa nthawi - Ngati mukusowa ntchito, mukhoza kutaya ndondomeko yanu yonse.