Mfundo Zambiri za Kulemera kwa Zolemetsa za Kumangirira

by Paul Rogers

Zimene Sayansi Imanena Zokhudza Zipangizo Zomangamanga

Nkhaniyi, imodzi mwa mndandanda, ikuyang'ana mbali ya malo a American College of Sports Medicine yotchedwa Progression Models mu Kukaniza Maphunziro kwa Odwala, 2009 . Ichi ndi chidule cha umboni wochokera kwa gulu lodziwika bwino la akatswiri kuti zitheke ndi njira zosiyanasiyana zotsutsana ndi mapulogalamu olimbitsa thupi.

Nkhaniyi ikufotokozera mwachidule malangizo a ACSM omwe amawunikira pa maphunziro okhudza kuwopsa kwa thupi kapena kumanga misempha, ndi zinthu zina zomwe zimapezeka kuti zikhale ndi mphamvu, mphamvu, chipiriro, ndi achikulire .

Tawonani kuti pamasulidwewa a ACSM stand, olemba awonetsera ubwino wa umboni motere:

A - Umboni Wopambana Wowonjezera (RCT)
B - Chiwerengero chachiwiri cha umboni (RCT yochepa)
C - Mbali yachitatu (kuwonetsa zokha, osati RCT)
D - Umboni wabwino kwambiri (chigamulo cha mgwirizanano, chidziwitso chachipatala)

RT imayimira "kukaniza maphunziro" mu zokambiranazi.

Muscle Building (Hypertrophy)

Kuwonjezereka kwakukulu ndi kofunika kuti phokoso lowonjezeka la minofu likhale lowonjezeka komanso kukula, zomwe zikutanthauza kuti kusintha kwa pulogalamu ya kulemera kwa mphamvu ndi mphamvu ya thupi kumathandiza kwambiri kuti mphamvu ndi minofu zikhale ndi nthawi yambiri.

Muscle Action

Gawo la Umboni A. "Mofanana ndi kuphunzitsidwa mphamvu, ndi bwino kuti machitidwe olemera, ovomerezeka ndi aometri aziphatikizidwa kuti azitha kukhala pakati, pakati, ndi apamwamba RT."

Kutsegula ndi Kulemba

Gawo la Umboni A. "Kwa anthu ochezeka ndi ochepa, kulimbikitsanso kuti kutsegula kwapadera kungagwiritsidwe ntchito (70-85% ya 1 RM) kwa ma 8-12 kubwereza pokhazikika pa maselo atatu kapena atatu pa masewera olimbitsa thupi."

Gawo la Umboni C. "Kuti mupite patsogolo, ndibwino kuti masentimita 70-100% a 1 RM agwiritsidwe ntchito 1-12 mobwerezabwereza pokhazikika pa maselo atatu kapena asanu pa masewera olimbitsa thupi pafupipafupi kotero kuti maphunziro ambiri ali odzipereka kwa 6-12 RM ndi maphunziro ochepa omwe amaperekedwa kwa 1-6 RM. "

Kusankha Zochita ndi Kukonzekera

Gawo la Umboni A. "Ndikoyenera kuti machitidwe osakwatiwa ndi osaphatikizapo maulendo ophatikizapo aphatikizidwe akuphatikizidwa mu pulogalamu ya RT mu otsogolera, pakati, ndi apamwamba."

Gawo la Umboni C. "Pochita masewero olimbitsa thupi, dongosolo lofanana ndi kuphunzitsa mphamvu limalimbikitsidwa."

Nthawi Zopuma

Gawo la Umboni C. "Ndibwino kuti nthawi yopuma ya mphindi ziwiri kapena ziwiri ikhale yogwiritsidwa ntchito pulogalamu yachitsulo ndi maphunzilo apakati. Phunziro lapamwamba, nthawi ya kupuma iyenera kugwirizana ndi zolinga za ntchito iliyonse kapena maphunziro a 2 mpaka 3 -pakati pa nthawi yopumula ingagwiritsidwe ntchito ndi kulemetsa kolemetsa kwa masewero olimbitsa thupi ndi mphindi 1-2 zingagwiritsidwe ntchito pazochita zina zolimbitsa thupi mopitirira malire. "

Kubwereza Velocity

Gawo la Umboni C. "Ndikoyenera kuti maulendo apang'onopang'ono apitirize kugwiritsidwa ntchito ndi anthu ophunzirako ndi apakatikati. Kuti apite patsogolo, akulimbikitsidwa kuti pang'onopang'ono, mopitirira malire, ndi mofulumizitsa kubwereza mazenera kugwiritsidwa ntchito malingana ndi katundu, kubwereza nambala , ndi zolinga za ntchitoyi. "

Kusinthasintha

Gawo la Umboni A. Ndikofunika kuti mafupipafupi a masiku 2-3 / sabata azigwiritsidwa ntchito pa maphunziro a novice (pophunzitsa thupi lonse ntchito iliyonse).

Gawo la Umboni B. Kwa maphunziro apakatikati, malangizowo ali ofanana ndi ntchito yogwiritsira ntchito thupi kapena masiku 4 / sabata pogwiritsa ntchito chizolowezi chapamwamba / chotsika thupi (gulu lirilonse lalikulu limaphunzitsidwa kawiri pa sabata).

Gawo la umboni C. Chifukwa cha maphunziro apamwamba, nthawi zambiri masiku 4-6 / sabata amalimbikitsidwa. Gulu la minofu ligawanika (gulu limodzi mpaka atatu lomwe limaphunzitsidwa pa ntchito) liri lofala kuti likhale lapamwamba pa gulu la minofu.

Kuti muwerenge kulemera kwake ndi kukaniza maphunziro ofunika , mukhoza kuwerenga zolemba zoyamba .

_Chitsime:

_{Nicholas Ratamess, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett.} _{Zitsanzo Zowonjezereka mu Maphunziro Otsutsa kwa Achikulire Odwala.} _{Mankhwala ndi Sayansi M'maseŵera & Zochita : March 2009, Voliyumu 41, Issue 3, pp 687-708.}