Kubwereza Kwambiri Kukhoza Kukuthandizani Kuyendetsa Pang'onopang'ono Pa Maphunziro Anu Olemera
Kubwereza mobwerezabwereza (RM) ndi kulemera kwambili komwe mungathe kukweza pa kayendedwe ka masewero olimbitsa thupi. Ndiyeso yabwino ya mphamvu yanu yamakono pamene mukutsatira pulogalamu yanu yophunzitsa kulemera. Mwachitsanzo, 10RM ingakhale yolemetsa kwambiri yomwe mungayimbenso kubwereza mobwerezabwereza .
Kubwereza Koyimbilira Maximum kapena 1RM
Kubwereza mobwerezabwereza nthawi zambiri kumatchulidwa ngati 1RM, kapena kubwereza kamodzi kokha.
Izi zikuwonetsa kulemera kwakukulu komwe mungathe kukweza ndi kuyesayesa kambiri mwa kubwereza kokha. 1RM ndizolemba zanu zolemetsa za zochitika zinazake. Zitha kukhala masewera olimbitsa thupi, zakufa , kapena zochitika zina zolimbitsa thupi.
Kuyeza kwa 1RM ndilo muyezo mu kuphunzitsa kulemera kwa kusindikiza kukonza. Mwa kukhazikitsa 1RM yanu ndi kufufuza izo, mumatha kuyang'ana patsogolo. Ndiyeso yeniyeni, kotero ingakuthandizeni kuti muweruze momwe ntchito yanu ilili. Komanso, mumalimbikitsidwa komanso mumamvetsetsa ngati muli ndi njira yowonetsera bwino.
Momwe Mungapezereko Yoyesayesa 1RM Yanu
Ngakhale 1RM ndi chida chothandiza kwambiri, chili ndi malire. Kuyeza 1RM yanu sikumangotenga kulemera kwakukulu kumapanga. Mwakutanthauzira, mudzakhala mukupanikizika ndi minofuyi mpaka kufika pamtunda ndikudziyika nokha pangozi ya kuvulazidwa ngati simukuchita bwino.
Muyenera kukonzekera kuti muchite bwino.
Musanayese 1RM yanu, muyenera kuchita masewera olimbitsa thupi kuti mukhale okonzeka. Minofu yotentha imakhala yosavulazidwa kwambiri. Kutentha kumaoneka ngati kosavuta, koma n'kofunika.
Komanso, perekani maola makumi awiri mphambu anai a mpumulo wa minofu musanayese kuyesa 1RM.
Musayesetse masana ngati mutakhala ndi machitidwe a m'mawa omwewo.
Pomaliza: Nthawi zonse muzigwiritsa ntchito malo otsegula. Ngakhalenso ndi kutentha bwino, chiopsezo chovulaza ndi chachikulu chifukwa cha kulemera kwake komwe mungagwiritse ntchito. Kapepala kakang'ono kakufunika kukuthandizani kupeĊµa kuvulaza.
Palinso njira zoyesera zomwe zingagwiritsidwe ntchito poyesa 1RM. Izi zikhoza kukhala njira zabwino zomwe zingagwiritsidwe koma sizingakhale zolondola.
Kubwerezabwereza Kwambiri Pakuphunzitsa Malangizo
Muwona maulendo obwereza omwe amagwiritsidwa ntchito muzondomeko zolimbitsa thupi. Mwachitsanzo, "maselo atatu a 6RM akukweza" amatanthawuza kuchita masewera olimbitsa thupi pogwiritsa ntchito kulemetsa komwe mungakhoze kukweza ndi maonekedwe asanu ndi limodzi. Mudzachita zochitika zonse ndikubwereza maulendo awiri kawiri (maselo atatu okwana).
Zimakhalanso zachilendo kuwona malangizo a zolemera poyerekeza ndi chiwerengero cha 1RM, monga, "Zisanu ndi chimodzi pa 75% ya 1RM yanu." Ngati 1RM yanu ili mapaundi 20, mungagwiritse ntchito mapaundi 15.
Pogwiritsira ntchito chidziwitso chapamwamba chobwereza mmalo mwazidziwitso, malangizowa akhoza kulembedwa kuti akhale oyenera kuphunzitsa anthu a maluso osiyanasiyana. Munthu mmodzi angagwiritse ntchito zolemera masentimita 10 pamene wina angagwiritse ntchito masentimita makumi atatu, ndi zina zotero. Aliyense adzapindula ndi kuphunzitsidwa koyendedwe ka zochitikazo kuti apangidwe.
Komanso, pamene mukukulitsa mphamvu yanu, mukhoza kupitiriza kugwiritsa ntchito malangizo omwewo koma mumagwiritsa ntchito zolemera kwambiri.