Zofunikira
Kubwezeretsa kulemera kwa thupi (rep) ndi kumaliza kumodzi kochita masewero olimbitsa thupi: khungu limodzi, kamodzi kamodzi, kamodzi kamodzi kake. Choyika ndi nambala yosankhidwa yobwerezabwereza musanapume. Tiyeni tibwereze mobwerezabwereza 10 ku 1 yokha ya zophimba za mkono. Nthawi yotsala ndi nthawi pakati pa nthawi. 1RM kapena kubwereza mobwerezabwereza ndizochita zabwino kwambiri kapena zomwe mungathe kuzikweza kamodzi pazochita zilizonse.
Choncho 12RM ndiyo yomwe mungathe kukweza 12 kubwereza.
Barbell Arm Curl, mapaundi 40 3 X 12 RM, 60 masekondi
Izi zikutanthauza maselo 3 a khumi ndi awiri omwe amatha kupiringizana ndi masentimita makumi asanu ndi awiri ndi masekondi 60 amakhala pakati pa maselo. Ndiye mumadziŵa bwanji kuchuluka kwamsana, kuika ndi nthawi yanji yabwino kwambiri kwa inu? Apa ndi momwe zimagwirira ntchito. Mfundo zabwino kwambiri ndizo kuti iwe ndi wophunzira wanu mupitirize kugwira ntchito.
- Maphunziro amphamvu amagwiritsa ntchito mobwerezabwereza kwambiri, kubwereza kangapo ndi kupumula kwautali kwambiri.
- Kutentha thupi kapena kupweteka kwa minofu kumagwiritsa ntchito zolemera zopindulitsa, kubwereza mobwerezabwereza ndi nthawi yocheperapo.
- Mphamvu kupirira imakhala yolemetsa pang'ono, ndi kubwereza mobwerezabwereza komanso kupuma pang'ono.
- Kuphunzitsa mphamvu kumaphatikizapo zolemera zolemera komanso kupuma mofulumira pamene akuyang'ana pa liwiro la kunyamula.
Tsopano izi ndi mfundo zachikhalidwe, komabe anthu amachita zinthu zosiyanasiyana ndi kuphatikiza, kupanga, kupuma pakati pa maselo, ndi kuchita masewero olimbitsa thupi.
Pano ndondomeko yochita masewero olimbitsa thupi ku benchi imatha kuyang'ana molingana ndi zolinga zosiyana siyana kuyambira pa makilogalamu 73:
Bench Press - 1RM = 160 mapaundi
- Mphamvu. Mapaundi 140, 2 X 5, 180 masekondi 180
- Kutentha thupi. Masentimita 120, 3 X 10, 60 masekondi
- Mphamvu Kupirira. Masentimita 100, 3 X 15, 45 masekondi
- Mphamvu. Mapaundi 100, 3 X 8, 120 masekondi 120
Mfundo imodzi yomwe tidziwa pano ndi yakuti ndiloyenera kupuma mokwanira pakati pa maselo olemetsa kwambiri kuti apeze zotsatira zabwino. Mu kupititsa patsogolo mphamvu, mpumulo wokwanira wofunikanso ndi wofunika chifukwa chilichonse chokwera chiyenera kuchitika pamtunda wambiri kuti zitheke bwino. Kotero mu mphamvu ndi kuphunzitsa mphamvu, onetsetsani kuti mukupeza mpumulo wofunikira pakati pa maselo. Mu hypertrophy ndi mphamvu chipiriro sikofunikira kuti muzigwiritsa ntchito nthawi yaying'ono , ngakhale mwina mwakuya.
Kuthamanga Kwambiri Kwambiri
Contraction velocity ndilo liwiro limene ntchito yochita masewera olimbitsa thupi ikuchitidwa ndipo izi zimakhudzanso zotsatira za maphunziro. Nazi njira zina zowunikira zolinga zolemera.
- Mphamvu - 1-2 masekondi olemera ndi eccentric
- Kusokoneza bongo - masekondi awiri ndi asanu ndi awiri ochepa
- Kupirira - 1-2 masekondi okhudzana ndi eccentric
- Mphamvu - osachepera 1 mphindi yambiri, 1-2 masekondi ophatikizapo
Kuwerengera 1RM
Malinga ndi bungwe la US National Strength and Conditioning Association, kufotokoza mwachidule kwa kubwereza motsutsana ndi chiwerengero cha 1RM, kupititsa patsogolo kwanu, kumagawidwa motere, pogwiritsa ntchito chitsanzo cha bench:
- 100% ya 1RM - mapaundi 160 - 1 kubwereza
- 85% ya 1RM - 136 mapaundi - 6 kubwereza
- 67% ya 1RM - 107 mapaundi - 12 kubwereza
- 65% ya 1RM - 104 mapaundi - 15 kubwereza
- 60% ya 1RM - 96 mapaundi - warmup reps
(Malingana ndi: Baechle ndi Earle, NSCA's Essentials of Personal Training , 371, 2004.)
Izi zikutanthauza kuti muyenera kukweza pazomwe mumachita bwino, kunyamula 6 pa 85 peresenti ya zokonda zanu ndi 15 kukwera pa 65 peresenti ya 1RM yanu yabwino kwambiri - komanso ndi kuchuluka kwa peresenti ya kulimbitsa pakati, ndipo mwinamwake pansipa .
Musaganize kuti izi ndizolembera; Ndizowongoleredwa chabe komanso maziko omwe mungasankhire zolemera zoyenera kuchita.
Mutha kuona momwe mungaganizire zabwino zanu kapena 1RM kuchokera 12 RM - kuchulukitsa 107 ndi 100 ogawanika ndi 67.
Pulogalamu ya maphunziro, ndi ndondomeko ya mafupipafupi, mphamvu, voliyumu, ndi mtundu wa zochita zolimbitsa thupi, kaya kulemera kapena kuphunzitsidwa. Kuphunzitsidwa zolemera, njira zosiyanasiyana ndi njira zamagwiritsidwe ntchito.
Nazi zinthu zomwe zingasinthe pa pulogalamu iliyonse yolemetsa. Kuphatikizana kopanda malire n'kotheka, ambiri a iwo adzakhala ogwira ntchito pamlingo winawake koma osati bwino.
- Kusankha Zochita
- Kulemera kapena kukana
- Chiwerengero cha kubwereza
- Chiwerengero cha maselo
- Kuthamanga kwa kuyenda
- Kusinthasintha pakati pa maselo
- Kusinthasintha pakati pa magawo (masiku ophunzitsira / sabata)
- Kusinthasintha pakati pa kayendedwe ka nthawi
Nazi njira zina zamakono ndi njira zamakono zophunzitsira zolemera ndi mapulogalamu olimbitsa thupi.
Maphunziro a thupi lonse. Kuphunzitsa magulu akuluakulu a minofu mu gawo. Mumasankha zojambula zingapo, mwina mpaka khumi, kuonetsetsa kuti magulu onse a minofu akugwiritsidwa ntchito pamlingo winawake
Agawaniza dongosolo. Gawo lina la magulu akuluakulu amitundu. Kuphunzitsa, kunena, mikono, mapewa ndi gawo limodzi lakumbuyo, kenako miyendo miyendo, m'mimba gawo lotsatira.
Periodization ikhoza kufotokozedwa ngati kupititsa patsogolo kapena kuyendetsa njinga zamapikisano pa maphunziro pa nthawi yoikika kuti mukwaniritse zotsatira pa nthawi yoikika. Kugawidwa pulogalamu ya pachaka muzosiyana zosiyana ndi zosiyana zosiyana ndi chitsanzo. Izi ndizofala mu mapulogalamu enieni a masewera ndi pamapikisano othamanga. Mwachitsanzo: kusamalila nyengo, nyengo yam'mbuyomu, nyengo yam'mbuyo yowonongeka ndi mphamvu, kukonza nyengo, nyengo yowonongeka kwa nyengo.
Zosintha . Kuwongolera ndi njira yogwiritsira ntchito magulu awiri amitundu yosiyana motsatira mofulumira pofuna cholinga cha kukula kwa minofu ndi kupatsa mpumulo mu gulu limodzi. Zowonjezereka kwa miyendo ndi miyendo ya mwendo kwa quadriceps ndi hamstrings ndi chitsanzo.
Chigawo chimakhazikitsa. M'malo mosiyana mitundu yosiyanasiyana ya minofu, chigawo chimapanga zochitika zosiyana kapena zida zosiyana za gulu lomwelo la minofu. Chitsanzo chikutsatira triceps kumbuyo ndi triceps kuponderezedwa - lingaliro ndi kukankhira minofu kwambiri kuti adzalandire zina zamagetsi zigawo.
Piramidi. Pulogalamuyi ikuphatikizapo kuyambira kuchokera ku kuwala mpaka kulemera kwakukulu kwa zochitika zofanana, kapena ngakhale zovuta kuzima malinga ndi pulogalamuyi. Chiwerengero cha maselo chafotokozedwa. Mwachitsanzo, kupopera kokometsa:
- Makilogalamu makumi asanu ndi awiri (10)
- Mapaundi 30 X 8 zobwereza
- Mapaundi makumi asanu ndi awiri (6)
Kutaya zinthu ngati piramidi yotsutsana ndipo pali kusiyana kwakukulu. Mu chitsanzo chimodzi mumakweza kulephera mosasamala kuti chiwerengero cha kachidindo kawiri kachiwiri ndi kachitatu. Yambani ndi kulemetsa kwakukulu ndikuwerenganso mobwerezabwereza; kuchepetsa kulemera kwake, kunena 20 peresenti, chitani chotsatira chotsatira kuti mulephere; ndiye kuchepetsa kachiwiri ndikupita kulephera kachiwiri ndi mpumulo pang'ono. Izi ndi maphunziro apamwamba kwambiri. Chitsanzo ndi chotupitsa chonchi motere:
- Mapaundi makumi asanu ndi atatu (8) obwereza
- Mapaundi 30 X kulephera
- Mapaundi 20 X kulephera
Wamkulu. Superslow akuphatikizapo lingaliro la kuchepetsedwa ndi kuyerekezera zozizwitsa zazing'ono ndi zovomerezeka. Zomwe akufunsidwazi zikutsutsana ndi ambiri. Okonda anzawo apamwamba amalimbikitsa masekondi khumi ndi awiri pa gawo lililonse la kukweza.
Maphunziro ophunzitsa. Izi zikugogomezera kubwezeretsa kapena kuchepetsa zomwe zilipo pamtundu uliwonse kuti izi zimapangitsa kuti thupi likhale labwino kwambiri chifukwa kuwonongeka kwa minofu ndi kusungidwa kwa fiber kumapindula. Zilonda zazitali ndi chitsanzo chabwino. Nthawi zambiri mumayenera kuthandizidwa kuti mutha kukwaniritsa gawo lanu.
Mapulogalamu apadera a masewera apangidwa kuti apititse patsogolo masewero pamaseŵera ena mwa kulimbitsa thupi labwino la maseŵera, makamaka kupyolera mu kuphunzitsidwa zolemera.
Zakudya, Zakudya Zakudya, ndi Zakudya Zoonjezera
Chakudya choyenera ndi zakudya ndizofunikira kwambiri pakuwonjezera zotsatira kuchokera pa pulogalamu iliyonse yophunzitsa masewera, ndipo kuphunzitsidwa kulemera sikunali kosiyana. Werengani nkhani yanga: Zakudya Zakudya Zolimbitsa Thupi ndi kuwona nkhani yotsatira yokhudzana ndi zolemetsa zolemera.
Onaninso: Mfundo Zophunzitsira Zophunzitsa Kulemera kwa Thupi ndi Kukaniza - Gawo 1 ndi Gawo 2.
> Zosowa
> Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Stone MH, Ratamess NA, Triplett-McBride T. American College Masewera a Masewera. Maphunziro a Phunziro la Zamankhwala la American College of Sports. Zitsanzo zowonjezereka popewera maphunziro okalamba achikulire. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.