Kusintha ndi kubwereza ndizo maziko a mapulogalamu olimbitsa thupi . Muyenera kudziwa zomwe akutanthauza komanso kusakaniza ndi kuwatsatila bwino kuti mukwaniritse zolinga zanu.
Amasintha ndi kubwereza
Kubwerezabwereza, komwe kumadziwika kuti rep rep short, ndi kumaliza komaliza zochita masewera olimbitsa thupi: kupha munthu mmodzi, makina osindikizira a benchi imodzi, mkono umodzi wopiringa .
Choyika ndizobwereza mobwerezabwereza. Mwachitsanzo, kubwereza zisanu ndi zitatu kungakhale chimodzi mwa makina osindikizira a benchi.
Nthawi yotsala ndiyo nthawi yomwe mumakhala pakati pa maselo omwe amalola kuti minofu ifike . Zochita zina zili ndifupikitsa kapena zochepa pakati pa reps.
1RM, kapena kubwereza mobwerezabwereza, ndizopindulitsa kwambiri kapena zomwe mungathe kuzikweza kamodzi pamodzi wobwereza. Choncho, 12RM ndizovuta zomwe mungathe kuzikweza ndikuzichita mobwerezabwereza maulendo 12 ndi mawonekedwe abwino. Mwachitsanzo:
Bwalo Loyang'anitsitsa la Barbell: makilogalamu 50 3 X 10 RM, masekondi 60
Izi zikutanthauza ma seti atatu (makina khumi) omwe amagwiritsa ntchito masentimita 50, okhala ndi mphindi makumi asanu ndi limodzi pakati pa maselo.
Chokongola pa Zolinga Zanu
Kodi ndi chiwerengero chotani chokhazikika, ndi zingati zomwe zimayika, ndi nthawi yochuluka yotani yomwe ikugwira ntchito bwino pa zolinga zanu? Apa ndi momwe zimagwirira ntchito; Mfundo zabwino kwambiri zimadalira zolinga zanu komanso thupi lanu.
- Maphunziro amphamvu amagwiritsa ntchito mobwerezabwereza, kuwerengera mobwerezabwereza komanso nthawi yopumula kwambiri. Izi zimakweza chitukuko cha mphamvu.
- Kusokoneza thupi kwa kukula kwa minofu ndi kuphunzitsa kumanga thupi kumagwiritsa ntchito zolemera zolemera, kubwereza mobwerezabwereza ndi nthawi yochepa yopuma.
- Mphamvu kupirira imakhala yolemetsa pang'ono, ndi kubwereza mobwerezabwereza komanso kupuma pang'ono.
- Kuphunzitsira mphamvu kumaphatikizapo zolemera zochepa (kuposa kuphunzitsa mphamvu) ndi kupuma nthawi yaitali pamene akuyang'ana pa liwiro la kupititsa patsogolo.
Nthawi Zopuma
Mwachidule, kupumula pakati pa seti kumakhala mkati mwa mndandanda uwu:
- Mphamvu: Mphindi 2-5
- Minofu Hypertrophy: masekondi 30-60
- Muscle Endurance: masekondi 30-60
- Mphamvu: Mphindi 1-2
Izi ndi mfundo zachikhalidwe, komabe mungathe kupanga maphatikizidwe ambiri a magulu, mapulogalamu, kupumula ndi machitidwe olimbitsa thupi kuti akupezeni zabwino. Mphunzitsi woyenerera komanso wophunzitsidwa bwino angakuthandizeni kukonzekera pulogalamu yabwino.
Kuthamanga Kwambiri Kwambiri
Contraction velocity ndilo liwiro limene maseĊµera olimbitsa thupi amachitika. Izi zimakhudza zolinga ndi zotsatira.
Nazi malangizo ambiri.
- Mphamvu : 1-2 masekondi olemera ndi eccentric
- Kutentha kwa madzi : masekondi awiri mpaka 5 ozungulira ndi ophatikiza
- Kupilira: 1-2 masekondi odziwika ndi eccentric
- Mphamvu: Pasanathe mphindi imodzi yokha, 1-2 masekondi ophatikizapo
Mmene Mungayankhire Kubwereza Maximums (RM)
Malinga ndi bungwe la US National Strength and Conditioning Association, kufotokoza kwapadera kwa peresenti ya 1RM, kupititsa patsogolo kwanu, kumagawidwa motere, pogwiritsa ntchito chithunzi cha benchi monga chitsanzo:
- 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
Izi zikusonyeza kuti muyenera kukweza chimodzi pazokha zanu, kunyamula kasanu ndi kamodzi pa 85 peresenti yanu yabwino, ndi kunyamula 15 pa 65 peresenti ya zabwino zanu zonse za 1RM, ndi magawo aliwonse a kukwera pakati.
Musaganize kuti izi ndizolembera; Ndizowatsogolera ndi maziko omwe mungasankhe zolemera zoyenera kuti mugwire ntchito mogwirizana ndi chidziwitso pa seti ndi reps pamwamba.
Mapulogalamu Ophunzitsa
Pulogalamu yophunzitsira ndi ndondomeko ya masewera olimbitsa thupi, nthawi zambiri, mphamvu, ndi voliyumu, kaya kulemera kwake kapena maphunziro ena olimbitsa thupi.
M'munsimu muli mndandanda wa zinthu zomwe zingasinthe pa pulogalamu iliyonse yolemetsa. Kuphatikiza kwazing'ono zopanda malire n'kotheka, zambiri zomwe zimakhala zogwira ntchito pamlingo wina koma osati zoyenera pa zolinga zanu.
- Kusankha Zochita
- Kulemera kapena kukana
- Chiwerengero cha kubwereza
- Chiwerengero cha maselo
- Kuthamanga kwa kuyenda
- Nthawi pakati pa seti
- Nthawi pakati pa magawo (masiku ophunzitsira / sabata)
- Nthawi pakati pa miyendo ya periodization
Mulimonse, muli ndi zambiri zomwe mungasankhe kuchokera pamene mukuyamba ulendo wanu wophunzira zolemera. Pezani uphungu wabwino, pitirizani pang'onopang'ono ndipo mukhale osasinthasintha komanso oleza mtima.