Cathe Friedrich's Shock Training System (STS)

Cathe Friedrich's Shock Training System

• Murayiridzi : Cathe Friedrich
• Type Workout : Simba Rokudzidzisa
• Zvishandiso : Dumbbells, barbell, bhora, nhanho / bhenchi, bhandi, chigaro, chisarudzo chakanaka squat rack uye kukoka-up bar
• Mutengo : $ 299 (41 maDVD) kana mesocycles mumwe nomumwe we $ 129 mumwe nomumwe
• Chikwata cheBhutano : Zvakawedzerwa

Wakagadzirira kutora simba rako kudzidzisa kusvika kune imwe nhanho inotevera? Purogiramu yeCathe ya STS inogona kukuitira iwe nematatu, masvondo mana-mavhiki anotarira kutsungirira, hypertrophy, uye simba.

STS inosanganisira mitemo ye periodization , musisanganiswa mupfungwa , imwe rep max uye inofambira mberi ichiwedzera kukupa simba rakasimba, rakasimba uye rakakwana.

Iyo inoshanda sei

Cathe chirongwa cheStS ndechimwe chezvinhu zvakanyatsorongeka, uye zvinonakidza, purogiramu yebasa iripo. Iyi purogiramu yakanyatsotsvakurudzwa inotora nguva yekudzidzira kwevhiki-12, ichikutungamirira kuburikidza nemabasa anopfuura makumi mana uye mazinga matatu ekugwinya - kuvaka chivako, kuvaka misi uye kuvaka simba.

STS inobva pane nguva , nzira yekuronga kushanda kuitira kuti iwe uise pfungwa pazvinhu zvakasiyana-siyana zvekudzidziswa panguva yemasikirini ega ega. Ne STS, unowana:

• Basa rinobatanidzwa muMesocycles 3 : Mesocycle 1-Endurance, Mesocycle 2-Hypertrophy uye Mesocycle 3-Simba. Mamikopiki ega ega mavhiki masere uye anosanganisira 12 kushandiswa kwakasiyana.
• 3 Kushanda Purogiramu Yega : Kuita basa kunoparadzaniswa nemapoka evanhu (semuenzaniso, Mon: Chifu / Vafudzi / Biceps, Wed: Back / Triceps uye Fri: Misoro) uye inofambira kubva ku 65% yeimwe rep max (1RM) muMesocycle 1 kusvika ku90 % ye1RM muMesocycle 3.

• Zvingasarudzwa Moutano Wemagetsi : Cathe inosanganisira gumbo rega reMesocycle 3 rinoshandisa chikwata chechikwata kana chiyekwe chakareruka ne barbell.

Mumwe Rep Max

Pfungwa inonyanya kukosha ye STS ndiyo imwe rep max (1RM), huwandu hunorema hwaunogona kusimudzira kuti uite maitiro akasiyana-siyana. Kuziva kuti iwe unogona kusimudzira zvakadini kubasa rese kuchaita kuti uwane zvakanyanya kubva pakudzidziswa kwako.

Ndinoda kuti ichi chikamu cheS STS nokuti vazhinji vedu hatizivi chinhu chekutanga pamusoro pekuverenga 1RM kana kuti nei tichifanira kunetseka. Cathe inoita kuti hurongwa uhwu huve nyore kunzwisisa uye hutevedze nemirairo-nhanho-nhanho mubhuku reSSTS uye muItrator calculator inowanzoita kuti zviyero zvive nyore. Iyo nzira yacho pachayo inguva nguva inopedza, asi inowanikwa zvikuru uye inokodzera kuedza.

Mesocyles

Paunotanga kuona purogiramu ye STS, unogona kuvharwa neDVD dzose (kune 41) uye nhungamiro yakasimba yeSS user. Purogiramu, zvisinei, yakarongwa nenzira yakasiyana uye iri nyore kutevera. Ma mesocycles anovaka pane mumwe uye anokugadzirira chimwe nechikamu chekudzidzisa kwako.

Mesocycle 1 - Muscle Endurance

Kutsungirira kushanda kunokurumidza nekusara kwenguva shoma pakati pezviito. Kubasa kwakasiyana kwevhiki imwe neimwe uye kutanga pa 65% ye1RM (inenge 15 reps purogiramu yega yega), kuwedzera 5% vhiki imwe neimwe kusvika 70% nevhiki 4.

• Chimiro : Dunhu (semuenzaniso, chifukidzo chechifuva, maitiro epafudzi uye biceps yokuvhidzira)
• Kupatsanurwa : Misungo inoparadzaniswa pane zvidzidzo zvitatu zvekudzidzisa: Zuva 1 - chifupa / mapepa / biceps, Zuva 2 - kumashure / triceps uye Zuva 3 - makumbo.
• Kudzidzira : Mhando dzakasiyana-siyana dzeklasiki (semuenzaniso, nhunzi, mahofisi epamusoro nemakwikwi) uye zvinowanzofamba (semuenzaniso, kusvetedza mapapu emativi, makumi mapfumbamwe emapapu uye masvingo emadziro nemakumbo ekuwedzera). Iko kunewo mashomanana akawanda ezvinyorwa uye zvinokonzera (anoshandisa rack, asi inoratidza chibatsiro kana iwe usina imwe).

Mesocycle 2 - Hypertrophy

Izvi zvinowedzera kubva ku70% kusvika ku80% ye1RM (8-12 reps) pamusoro pemasvondo mana nekugara kwenguva refu pakati pemisasa uye mamwe maitiro ezvidzidzo zvakadzika.

• Rudziro : Yakarurama inogadzirisa nekudzidzira pfungwa dzakadai sedonhosi yepamusoro uye kaviri kugadzirisa kutakura (kuwedzera kuyerwa ne5% pane imwe neimwe).
• Kupatsanurwa : Misungo inoparadzaniswa kupfuura masangano matatu ekudzidzisa: Zuva 1 - chifuva / mapepa / triceps, Zuva 2 - makumbo, Zuva 3 - shure / biceps.
• Kudzidzira : Kusiyana kwakasiyana-siyana kwakafanana nebhenikari rekunyora, kubhururuka kunokwidza, kunamatira, kuputika, mapapu emapapu ari pasi, zvikwata uye kuparadza.

Mesocycle 3 - Simba

Muchikamu chino, iwe unoshanda pa80-90% ye1RM, zvinoreva kuti uri kukwira zvakasimba zvokuti unoita 6-8 reps chete.

Vhiki yoga woga kuwedzerwa uremu hwako 5% uye kuderedza reps yako ne1. Dzimwe nguva nguva dzinosvika maminitsi matatu kureba misumbu yako inogona kugadzirisa.

• Rudziro : Shingai-dhonzai, kushandura mapoka emasumbu kuti kuwedzere kugadzirisa.
• Kupatsanurana : Misungo inoparadzaniswa kupfuura masangano matatu ekudzidzisa: Zuva 1 - chifuko / shure, Zuva 2 - makumbo, Zuva 3 - Mafudzi / biceps / triceps
• Kudzidzira : Uchaona zvakawanda zvakafanana nekufamba kune imwe nzira, asi kushanda kwegumbo kwakasiyana. Imwe sarudzo ndeyeMapfupa ePloyo kune avo vedu vasina kamba kaduku kana mavara uye vanobatanidza maitiro akaenzana uye kunonoka, kudzora kufamba kweplyometric. Icho chinosarudzwa ndeyeMabhanhire - Squat Rack, iyo inowedzera zvakanyanya kune simba. Iwe unogona kushandisa chikwata chechikwata kana chipfeko chakakoswa pamwe chete nechibhakirudzo kuti usimudze uremu hunorema iwe unogona kuchengetedza zvakasimba mumuviri wakaderera. Ndinoda Cathe iyi inosanganisira izvi, kunyanya kuvakadzi vanogara vachiedza kuisa zvisikwa zvavo kuti varege kubvisa. Cathe pamwe chete nemamwe maitiro echikadzi anoratidza kuti vakadzi vanogona kusimudza zvakasimba uye kuti hatizovaki masimba makuru nekudzidzisa nenzira iyo. Varume vachanakidzwawo nekuve nebasa rakaoma, kunyanya sezvo mavhidhiyo mazhinji anowanzotarisirwa kuvakadzi.

Mushure memasikirini ega ega, iwe unotora vhiki imwe kuti udzoke uye ugadzirira kune inotevera. Ramba uchiyeuka kuti, nezvose zvaunoshanda, unogona kusanganidza nekufananidza chero iwe unofarira kana kufambira mberi kwakasiyana hakukufariri iwe.

Pros uye Cons

Pros

• Yakanyatsotsvakurudzwa uye yakazara - Cathe anoshandisa mazano akasiyana-siyana ekudzidzira uye anovatsanangurira muzvikamu zvose, kupa zviito kunzwisisa kwakadzama kwemitumbi yavo uye kuti masumbu anoshanda sei.
• Vhidhiyo dzakanyatsogadzirwa - Dhiga rimwe nerimwe rinoratidza maitiro, zvigadziro zvaunoda uye zvitsauko zvinosanganisira. Panguva yekuita basa, kuverenga kunotaura zvinotevera zvinoshandiswa uye kunoratidza nguva yekuverenga nguva yakasara. Cathe uye chikwata (chinosanganisira varume nevakadzi) kuita basa rakanaka newe, kusanganisira kushandura midziyo uye kutora zororo.
• STS ichakumbira varume nevakadzi.
• Zvimwe zvakasiyana-siyana - Vhiki imwe neimwe, iwe unoita basa rakasiyana, rinoita kuti muviri umwe neumwe unzwe wakachena uye unokuchengetedza pazviuno zvako.
• Dambudziko - Vakawanda vedu tinosimudza zvishoma kupfuura zvatinofanira. STS inokurudzira kuti uone zvaunokwanisa chaizvo.

Cons

• Zvinodhura - Pamadhora 299, iyi ndeimwe yemakambani ezvinyorwa
• Inoda zvinhu zvakawanda - Unoda zvigadzirwa zvakasiyana-siyana, zvikwata uye barbells uye Cathe zvakare inoshandisa chikwata chekukanda-uye chikwata chechikwata (izvo zvose zviri zviviri).
• Kuverenga 1RM nguva inopedza - Unofanirwa kuverenga peresenti ye 1RM yako yevhiki imwe neimwe, chimwe chinhu chaunoda kuita mberi kwenguva. Iwe uchange uchitora nguva yakati pane kombiyuta isati yasvika.
• Hapana cardio yakabatanidza - Zvingava zvakaoma kufambisa mu cardio mushure mekushandisa maawa matatu vhiki imwe neimwe pakakwirira-yakasimba simba yekudzidzisa.
• Nguva yekuzvipira - Kana ukashaya basa, unogona kukanda purogiramu yako yese.