Chimwe Chinyorwa Chekutungamirira Kuremesa Kudzidziswa

by Paul Rogers; Yakadzokororwa naRichard N. Fogoros, MD

Dzidza Zvinyorwa zveZvirovedzeri zvekurovedza muviri uye Zvirongwa

Iri gwaro rinowedzera kurairirwa kwemahombekombe zvakadzama, kunyange zvazvo pane imwe nzira inofanira kuwanika kune vadzidzisi vatsva nevaya vane ruzivo rwakafanana. Kana uchida mamwe mashoko ekutanga, edza:

Tsanangudzo. Kurema kwekudzidzira chirongwa chinorongeka umo musimba wemuviri unomanikidzwa kubvumirana nekugadziriswa uchishandisa zviyereso, uremu hwemuviri kana zvimwe zvigadzirwa kuitira kuti kukurudzire kukura, simba, simba uye kutsungirira.

Kurema kwekudzidziswa kunonziwo 'kudzivisa kudzidziswa' uye 'simba kudzidzisa'.

Chikonzero chekureruka kudzidzisa kubudirira ndechekubatana kwezvinhu dzimwe nguva zvinonzi FITT.

Kakawanda kwekudzidziswa - kangani
Unyanzvi hwokudzidzira - kuti zvakaoma sei
Nguva yakapedzerwa - nguva yegore
Rudzi rwekuvhima - runoita

Mhando dzeMuscle Contractions uye Joint Movements

Isometric contractions: musuru hautauri. Muenzaniso weizvi uri kukurira kurusvingo.

Isotonic contractions: musuru inopera uye inowedzera. Chikamu chekupfupisa chinonzi 'kugadzirisa' kukanganisa uye chikamu chinowedzera ndihwo 'eccentric' contraction. Muenzaniso ndeye dumbbell arm curl iyo musimba inopera sezvamunosimudza dumbbell (yakanyanyisa) uye inopera apo iwe uchidzikisa (eccentric). Zvinyorwa zvinopesana ndizvo zvinonyanya kukupa mitsipa yakaoma.

Joint movements. Tsvina inopindirana inobatana nekufamba kwemajoka. Zvimwe zvikamu zvina zvakakosha zvekubatanidza kuve kwemazamu uye kuwedzera, kubvisa uye kutengesa.

Kufungidzira ndiko kana iwe uchideredza majeko mujoka. Muenzaniso ndekukwira kwepamusoro kweganda rakagadzika iyo inoderedza kona mubatanidzwa wehuta. Chimwe chirevo chinopesana nesangano rinopesana, kureva, kuwedzera kona apo ichideredza uremu.

Kubviswa kunenge kuchifambisa chikamu chikamu kubva kure pakati pemuviri mundiro.

Muenzaniso wokusimudza makumbo kunze kwemuviri wemuviri. Kuwedzererwa kuri kuvadzosa zvakare.

Muscle Groups

Mamwe mapoka emasumbu anofarira anoumba muviri wemunhu ndeyemimba, adductors (mukati mukati mehudyu), mazamu emhemberero (kuruboshwe kumativi), mapepa, maoko ekudzivirira, maoko ekudzivirira, mazhenje, (armet) (mafudzi), chidya chetambo (hamstrings), nhengo dzemakumbo (pasi kumashure), surae ( mhuru ), pectorals (chifuva), quadriceps (pamberi pehudyu) uye trapezii (kumusoro kwekumusoro).

Kutarisa pazviri zvishoma, mapoka makuru emasumbu maoko, mafudzi, chifukidzo, kumashure, makumbo, madumbu uye mimba. Iwe unokwanisa kutarisa mapoka makuru makuru emisangano muchitsiko nemhando yezviito kana iwe unokwanisa kuzvigadzirisa muzvikamu zvakasiyana, kana iwe unogona kungoita kukwikwidza kukwidza uye kubatsira kunowanzotarisa mhomho yakawanda yemasumbu.

Kuvaka Simba

Simba, kukura, uye kutsungirira kwemasumbu zvakagadzirwa nehuwandu hwemashoko. Izvi zvinosanganisira kusimudza zviyero zvakakura zvinorema kana kuwedzera simba rebasa kupfuura nguva.

Simba, sezvo rakasiyana kubva pakukura kwemasumbu (inonzi hypertrophy), inovakwa nekudzidzisa neuromuscular system uye kuwirirana pakati pemitsipa nemisungo, panzvimbo yehutachiona hwemasisita, ukuru, uye hutsika hwemasikironi.

Zviremu zvinorema zvakasara zvishoma uye kudzokorora kwenguva yakareba zvinoshandiswa kuti zvigadzirise simba.

Sezvo mutemo wehurumende, masimba makuru achaita kuti uwedzere simba, asi zvichida hausi nesimba kudarika munhu anodzidzisa simba, zvimwe zvose zvakaenzana.

Simba kudzidzisa kunogona kusanganisira zvinhu zvakakura mumatatu matatu kusvika kuRR nematunhu akakwirira a 1-3RM kune vamwe vanodzidza vane ruzivo uye nhamba yakasiyana yenhete maererano nepurogiramu.

Kuvaka Musimba Kukura - Hypertrophy

Kudzidziswa kweHypertrophy kunowanzosimbisa kudzokorora kudarika nekureruka kwechiedza kupfuura kudzidziswa kwesimba, kazhinji nekupedza nguva shoma pakati pekuisa. Ikokudzidzira kunowedzera zvinhu zvemagetsi zvinokonzera kukura kuwedzerwa.

Iwe unogona kuwana ruzivo rwakasimba rwehutachiona, asi zvinangwa zvako zvinofanira kuva zvakajeka kana iwe uchida mukwikwidziro wekuvaka muviri kana powerlifting. Kana iwe uchitsvaga kusanganiswa kwemasimba uye hypertrophy iwe unoda kuziva chirongwa chekureruka zvinorema chichapa chibvumirano, izvo ndizvo zvisingawanikwi vadzidzisi vadziviriri vadzidzisi.

Imwe nzira yemasumbu inowedzera kukura kwekugadzirisa uye kugadziriswa pazinga re micro. Misodzi miviri, dzimwe nguva inonzi microtrauma, inowanikwa mumasikironi pasi pemutoro uye inogadzirwa uye inovakwazve yakasimba apo mudzidzisi wacho adzoka. Icho chinhu chakaita sechitsotsi chimwe chete uye mbiri inofamba mberi pamasero emasero.

Pane kumwe kusabvumirana pamusoro pekuti misi inokura nekuwedzera musumbu fibhi (sero) ukuru kana kuparadzaniswa nekugadzira masero matsva pamwe chete. Pachinyanya kukosha, hypertrophy inokonzerwa nekuwedzera kwezvikwata zvinoshandiswa pakubatanidzwa zvinonzi myofibrils uyewo kubva pakuwedzera kwemvura mumusero unonzi sarcoplasm.

Dzidziso yeHypertrophy inowanzoshandisa kudzokorora kwe8-12RM nenhamba inoshandiswa yemasethi asi kazhinji munharaunda 2-5.

Kuvaka Muscle Endurance

Tsvina yekutsungirira inodzidziswa pamucheto wakakwirira wekudzokorora. Somuenzaniso, kuita 15-20 kudzokorora kuburikidza nezvinangwa zvinowanikwa munzvimbo dzomumusha kutsungirira pane simba kana hypertrophy. Zvakare, kuita urudzi urwu rwekutsungirira kumisungo kunopa simba uye hypertrophy inofananidzwa nekusaidzidziswa, uye zvinogona kukonzera kukura kukuru muhutachiona hwepamusoro pane huwandu hwakanyanya.

Tsvina yekutsungirira kurovedza inogona kushandisa kudzokorora mukati marefu 15-20 ine nhamba yakasiyana yezvigadziro, asi 3 yakajairika. Zvisinei, unofanirwa kuzvibvunza kana kudzidziswa mune basa reunyanzvi rakafanana nekumhanya kana kushambira kana kutengesa mabhasi haisi ikozvinobatsira kushandisa nguva yako.

Kuvaka Masimba Masimba

Simba ndiro purogiramu iyo basa raitwa, saka simba rinosanganisira nguva. Kana iwe unogona kusimudza uremu hwakafanana nokukurumidza kupfuura shamwari yako iwe une simba guru. Kudzidziswa simba kunosanganisira kuwedzera kukurumidza kwemasimusi. Pfungwa ye simba inobatsira pakudzidzisa kuyerwa kwemitambo yakadai se football l umo simba, guru, uye nekukurumidza zvinodiwa.

Simba rokudzidzisa rinosanganisira kusimbisa simba, uye kuenderera mberi kumitambo yekureruka yakaitwa nokukurumidza kana kunyange kuputika kushandiswa kwemhepo. Zvinotakura sechiedza se 30-60% 1RM nezororo remaminitsi maviri pakati pemisasa inokurudzirwa neAmerican College of Sports Medicine.

Kukura kwekudzidziswa, simba rekudzidzisa kana kudzivisa kudzivisa, chero chii chaunoda kuchitumidza, chinovaka nheyo ye simba, simba, guru uye musimba kutsungirira pamabasa anotevera nemitambo.

Kuvaka muviri , iyo inonyanya kushandiswa mumuviri nekunyatsonzwisisa, kunyanya pamakwikwi. Hurongwa hweHypertrophy hunotangira pano.
Zvirongwa zvakasiyana-siyana zvemitambo zvinoshandisa maitiro anotsigira uye anowedzera, nepamusoro pezvinobvira, zviito zvemuviri zvemutambo. Muenzaniso unogona kunge uri kurovedza vashambi vanoita maitiro anofananidzira kuvhomora mumvura, kutarisa mapepa, maoko uye mushure mushure. Simba-kutsungirira uye mapurogiramu akawanda uye simba zvinobatsira asi zvakasiyana zvakasiyana siyana zvemitambo uye dzinoda kugadzirwa kuitira kuti dzisavhiringidza nehutano hwakagadzirirwa mutambo.
Kurasikirwa kwemahombe uye kufanana kunosanganisira maitiro anopa zvose-zvakapoteredza purogiramu yekuita zvekuwedzera kwechisimba uye kurasikirwa nemafuta emuviri. Bodybuilders vanongoda kutarisa zvakanaka pamhenderekedzo vanobatanidzwa muboka.
IOlympic weightlifting ndeyekunyanya kukwikwidza mitambo inoshandiswa iyo inoshandisa maitiro maviri chete, yakachena uye yakasvibiswa uye inobvutwa, kunyange kune zvakawanda zvekudzidzisa maitiro. Chimwe nechimwe chinosimudza chinonyanya kukoshesa uye chigadzirwa, chinoda kuradzirwa uye tsika.
Kukwidziridzwa kwePowerlifting kunoda chete kukwidza mitatu chete, squat, bench press, nekufa. Zvakare, masimba uye mapurogiramu mapurogiramu ndiyo nheyo ye Powerlifting.

Kurovedza Kakawanda uye Kuwedzeredza

Nenguva yakawanda sei uye kudzidzisa kwaunoita kunobva pane zvinangwa zvako, ruzivo, makore, utano, hutano uye zvimwe zvinhu zvakadai semichina yekuwana uye nguva yekuwanika kwekudzidziswa. Mudzidzisi kana mudzidzisi anofanirwa kutora zvinhu izvi zvose mukufungisisa uye kuronga hurongwa hunofanirana nemamiriro ako nechinangwa.

Kuenzanirana kwakanaka mukurema kwekudzidzira ndiko kuenzanisa pakati pemisimba uye nervous system kukurudzira, kugadzirisa, nekugadzirisa. Kuwandisa kwakanyanya, kuwandisa uye kuwandisa zvakakurumidza, uye kuderedza zvirwere zvinogona kuparadza kufambira mberi kwako. Pano pane zvimwe zviratidzo zvekudzikisa:

Kuramba kuneta, kushanda zvakanaka
Viral uye mabhakitiriya zvirwere
Kurasikirwa kusingadi kuyerwa
Nguva dzose musculoskeletal kukuvara
Kupera kana kusagadzikana kwenguva
Hormonal kusalingana
Kutapukira kwepfupa kusikirwa
Vanoshaya kurara uye kudya mamiriro

Kudzidzira katatu pavhiki inzvimbo inotapira yekufambira mberi kwakanaka kwevatangi vematauriro asi kaviri pamusi wevhiki wechinomwe ichasangana nevamwe vanhu zviri nani. Chimwe chinhu chinowanzonyorera mazano ekubvumira ndechokubvumira maawa makumi maviri nemashanu pakati pezvikamu zvekureruka kuti zvibvumire kugadzirisa. Kune vadzidzisi vane ruzivo uye vane unyanzvi, mazuva matanhatu pavhiki kudzidziswa haisiwo asina kujairika, kunyange zvazvo kupatsanurana maitiro - kudzidzisa maitiro emarudzi akasiyana-siyana mumazuva akasiyana - anowanzoitwa. Kana iwe uchinzwa uri kupinda mumatambudziko, dzoka uye uwane mazano akanaka.

Mhando dzeZvikuita

Mazana emakore ekurovedza aripo kuti atarise matumbu akawanda uye mapoka emasumbu uye anogona kuwana zvinopfuura zvishoma kuvhiringidza kune avhareji anotanga kusarudza. Ita maitiro akasiyana-siyana anouya nezviremeso zvemasununguko, makemikari, mabheji uye mapuranga, muviri-chete maitiro, maitiro, mabhora nezvimwe. Saka rudzi rwekuvhidzira runogona kuenzaniswa nemhando yezvigadzirwa, mutsara unofanirwa kana kunyange chinangwa chepfungwa, somuenzaniso, aerobic kana simba rinoshanda, treadmill kana lat pulldown machine.

Compound exercises. Mishonga yakashandiswa ndeye iyo inosanganisira kanji kamwe chete, uye kazhinji kacho mashoma emasumbu mapoka. Mienzaniso: squat, kufa, kufara kabhete rwonzi, lat pulldown.

Isolation maitiro. Chiito chekuzviparadzanisa chikamu chimwe chinosanganisa chibatiso chimwe chete uye chinowanzotarisana neboka rega rega remasumbu. Mienzaniso ndeye dumbbell arm curl ye biceps uye makumbo anowedzera mitambo ye quadriceps.

Ndezvipi Zvidzidzo Zvandinofanira Kuita?

Hazvisi kudzivirira mubvunzo unotaura kuti zvinoenderana. . . pane zvinangwa zvako ndezvipi, zvipi zvivako uye zvivako zvaunenge uine, nguva yako, simba, zviyeuchidzo ruzivo nekuzvipira.

Ngatiti iwe unoda kuvaka simba uye masimba, kana kuti kusimba kwakasimba uye tsanangudzo. Pane chibvumirano chakawanda chokuti 'makuru matatu' akasimudza - powerlifting inokwidza - squat, bench press uye kufa - ndiyo inonyanya kukwirira yekuvaka yakawanda nesimba. Iyo inyanzvi, uye zvichida kunyange inotyisa, yakaitwa nezviremba zvisina zvaunoda pedyo nepamugumo wehuwandu hwako, saka kutungamirirwa uye nzvimbo inobatsira zvinoshandiswa kana zvisingakoshi. Kunyange zvakadaro, iwe unogona kutanga ne-dumbbells uye, kana zviedza zvitsva kusvikira iwe uchinge watora ruzivo rwecho uye wozofambira mberi kubva ipapo.

Kana iwe uri kudzidzira kuti uwane hutano hwakanaka hwomuviri uye simba iwe unogona kuwedzerwa zvimwe zvekare, zvemuviri uye mafudzi maitiro uye mamwe mabasa chaiwo mberi kwemaoko. Tarisa uone simba guru uye hurongwa hwemasumbu wandinoisa pamwechete. Izvi zvinosanganisira squat, bench press, deadlift, arm curl, triceps pushdown, lat pulldown, vakagara kabheji rwonzi, kubhururuka, nepamusoro pemhepo uye mutsara wemakumbo. Chin-ups, pull-ups, bent-over rows, kabhoni crossover flyes, kutengesa bicep curl, kunamatira kuvhara uye mhuru inomutsa inofanira kuipota (asi kwete zvose kamwe!). Nhamba iyi yakanyatsokodzera uye yakawanda inogona kuva nemhando yezvigadzirwa zvekuita izvi zvidzidzo.

Kune avo vane ruzivo rwakawanda, muviri wose-muviri unofanana nehe hang cleans uye kusundira-kusvitsa kunobatsira. Zviri pachena kuti pane zvakawanda, kunyange mazana ezvirovedza, naizvozvo unoziva kuti kunakidzwa hakuzomboregi.

Mukugadzira muviri, uko misuli inotsanangurwa kunyange kunyange mutsara muduku zvingave wakakosha, rutivi rwakakura rwekudzivirira muviri kunowanzoitwa. Olimpiki weightlifting inoda simba rakasimba uye nzira yekudzidzisa.

Kudzokorora (rep) ndekupedzwa kumwe kwekuvhima: chimwe chin-up, rimwe squat, imwe yoruoko rwemaoko. Nheyo ndiyo nhamba yakasarudzwa yekudzokorora musati mazorora. Ngatitaurirei 10 kudzokorora kune 1 seti yemapendero emakona. Nguva yakasara ndiyo nguva pakati pekuisa. I-1RM kana kuti kudzokorora zvakanyanya ndiyo yakanakisisa iwe pachako kana kuti iwe unogona kukwira kamwe chete pane chero basa. Saka 12RM ndiyo yakanyanya kunyanya kukwiridzirwa kuitira kudzokorora 12. Saka kana ndakanyora kuti:

Barbell Arm Curl, 40 pounds 3 X 12 RM, 60 seconds

Izvozvo zvinoreva 3 masheji gumi nemaviri ezviuru zvemaoko anopisa ane uremu hwemaundi makumi mana nemasekondi makumi matanhatu ari pakati pemasere. Saka iwe unoziva sei mabheji mazhinji, misarudzo uye nguva ipi yekuzorora yakakunakira iwe? Heino nzira iyo inoshanda mumashoko akawanda. Mashoko akajeka ndeokuti iwe nomudzidzisi wako vashande.

Simba rekudzidzisa rinoshandisa rinorema, nhamba shoma yekudzokorora nekuzorora kwenguva refu.
Hypertrophy kana mushure wekukura kwemafupa inoshandisa zviremba zvishoma, kudzokororazve uye nguva shoma shoma.
Simba kukutsungirira kunorema zvakare, nekudzokororazve uye kunyanya kuzorora.
Simba rinodzidzisa rinosanganisira zviremba zvisinganzwisisiki uye rinoramba richizorora pachinenge chichifunga nezvekukurumidza kwekusimudza.

Iye zvino, aya ndiwo maitiro evanhu, asi vanhu vanoita zvinhu zvemarudzi ose pamwe nekubatana kwemasero, reps, zororo uye zvoita zvekushandisa kuti vawane zvakanakisisa kusanganiswa kwavari.

Hezvino iyo chirongwa chekuvhidzira chebhenikeri chinogona kutarisa maererano nezvinangwa zvakasiyana kubva pakudzidza zvakanakisisa zvemaundi 160 (73 kilo):

Bhenic Press - 1RM = 160 pounds

Strength. 140 pounds, 2 X 5, 180 seconds
Hypertrophy. 120 pounds, 3 X 10, 60 seconds
Simba Kutsungirira. 100 pounds, 3 X 15, 45 seconds
Simba. 90 mapaundi, 3 X 8, 120 seconds

Imwe pfungwa yekucherechedza apa ndeyekuti zvinomiririra kutora zororo rakakwana pakati pematoro akaremedzwa musimba rekudzidzira kuitira kuti zvive nemigumisiro yakanakisisa, Mukugadzirisa simba, nguva yakakwana yezororo inokosha zvakare nokuti rimwe nerimwe rinokurudzira rinofanira kuitwa pamhepo yakanyanya kuputika nokuda kwekunaka. Saka mune simba uye simba rekudzidzisa, iva nechokwadi chokuti iwe unowana zororo rinodiwa mukati mekuisa. Mukufungidzira uye simba kutsungirira hazvikoshi kushandiswa kwenguva shoma , kunyange zvichida zvakanyanya.

Kushingaira kweKuedza Kuita

Contraction velocity ndiyo nguva inoshandiswa basa rekuvhima uye izvi zvinogonawo kuitika pamigumisiro yekudzidzisa. Heano mamwe mazano anowanzoita nezvekudzidzira kuwedzera kwezvinangwa.

Strength - 1-2 seconds seconds concentric uye eccentric
Hypertrophy - 2-5 seconds seconds concentric and eccentric
Kutsungirira - 1-2 seconds seconds concentric uye eccentric
Simba - pasi pemashure e1 masikati, 1-2 seconds seccentric

Kuverenga 1RM

Maererano neUnited States National Strength and Conditioning Association, kugoverwa kwezvinyorwa zvekudzokorora kudzokorodzana nekamuwandu we1RM, yako yekusimudza, inoparidzwa nenzira inotevera, uchishandisa bhenikeri muenzaniso wekunyora:

100% ye1RM - 160 pounds - 1 kudzokorora
85% ye1RM - 136 pounds - 6 kudzokorora
67% ye1RM - 107 pounds - 12 kudzokorora
65% ye1RM - 104 pounds - 15 kudzokorora
60% ye1RM - 96 pounds - warmup reps

(Kubva pa: Baechle uye Earle, NSCA's Essentials of Personal Training , 371, 2004.)

Izvi zvinoreva kuti iwe unogona kukwanisa kusimudzira pane zvako zvakanakisisa, kukwidza 6 pa 85 muzana yehupi hwako hwakanakisisa uye kukwidza kwemapfumbamwe pa 65 muzana ye 1RM yako yega yepamusoro-uye nehuwandu hwepakati chero ipi zvayo yakasimudzira mukati, uye zvichida pasi .

Usafunga kuti izvi ndezvechokwadi; inongova mutungamiri uye chikonzero chekusarudza masoro akakodzera ekushanda kunze. Iwe unogona kuona kuti iwe unogona sei kuenzanisa iwe pachako zvakanakisisa kana 1RM kubva kune yako RM RM - kuwedzera 107 ne100 yakaparadzaniswa ne 67.

Iro chirongwa 'chirongwa', iyo purogiramu yekuwandisa, simba, simba, uye rudzi rwemashandiro emitambo, zvingave zvekudzivirira muviri kana chero humwe hutano hwekuita muviri. Mukurevedza kudzidziswa, nzira dzakasiyana-siyana uye maitiro anoshandiswa.

Heano mhando dzakasiyana siyana dzinogona kugadziriswa mune chero chirongwa chekureruka. Zvinowanzobatanidzwa zvisingaverengeki zvinogona kuitika, zvizhinji zvayo zvichashanda pane imwe nzvimbo asi kwete zvakanyanya.

Dzidzirai kusarudza
Kurema kana kudzivisa
Nhamba yekudzokorora
Nhamba yezviyo
Velocity of movement
Nharaunda pakati pekuisa
Kupindirana pakati pezvirongwa (mazuva ekudzidzisa / vhiki)
Kupindirana pakati pepakati pe periodization

Heano mamwe maitiro anozivikanwa uye maitiro muhutano kudzidzisa nekugadzira muviri.

Kudzidzisa muviri wose. Kurovedza mapoka makuru emasese muchikamu. Iwe unosarudza mutsara wemakodhi, pamwe kusvika kusvika gumi, kuve nechokwadi kuti mapoka makuru emasumbu anoshandiswa pane imwe nzvimbo
Split system. Zvimwe zvirongwa zvemasimba makuru emasumbu. Kudzidzira, taura, maoko, mapepa uye sarudzo imwe chete, shure kwemakumbo madoko, mimba mushure inotevera.
Periodization inogona kurondedzerwa sekufambira mberi kana kuti mabhasikoro ekudzidzira pamusoro penguva yakatarwa kuitira kuti zvive nemigumisiro panguva yakatarwa. Kuparadzanisa chirongwa chegore negore muhutano hwakasiyana-siyana nehutano hwakasiyana-siyana muenzaniso. Izvi zvakajairika mumitambo-yega yezvirongwa uye mumakwikwi mafomu eightlifting. Semuenzaniso, kure-nguva yekuchengetedza, simba rekutanga-svondo, nguva yekutanga hypertrophy nesimba, kushanda kwekuchengetedza kwegore, kushandiswa kwemwaka-kupora.
Supersets . Kunyanya kufadza ndiko tsika yekudzidzira maviri mapoka emasumbu mukurwisana nekukurumidza kuitira chinangwa chokukurudzira musimba kukura nekupa runyararo mune rimwe boka rimwe nerimwe. Kuwedzerwa kwemigwa uye gumbo kumakumbo kwe quadriceps uye hamstrings muenzaniso.
Compound inosara. Panzvimbo pane kushandura mamwe mapoka emasumbu, boka rinogadzirisa mamwe maitiro akasiyana-siyana kana zvishandiso zveboka rimwechete remasumbu. Muenzaniso uri kutevera triceps kurwisana ne triceps kushungurudza - pfungwa yekunyanyisa musuru zvakakwana kuitira kuti iwane mamwe magetsi mamwe.
Piramidi. Rudzi urwu rwepurogiramu inosanganisira inotama inofambira mberi kubva pachiedza kusvika kune zvinhu zvinorema zvekuvhima imwechete, kana kunyange zvakasununguka kubva kuremera kuedza zvichienderana nehurongwa. Nhamba yetikiti inotsanangurwa. Somuenzaniso, dumbbell curl:

- makirogiramu makumi maviri (10 pounds)
- 30 mapaundi X 8 kudzokorora
- 40 mapaundi X 6 kudzokorora
Drop sets akafanana nepiramidhi inoshandiswa uye kune zvakawanda zvakasiyana. Mune rimwe muenzaniso unosimudzira kukundikana pasinei nenhamba yezvokudzoka mune yechipiri uye yechitatu mitero. Tanga nemutoro wakakomba uye ita nhamba yakatarwa yekudzokorora; kuderedza uremu, ichiti 20 muzana, ita chinotevera chekukundikana; ipapo kuderedza zvakare uye kuenda kunokundikana zvakare nekuzorora kwenguva shoma. Izvi zvakanyanya kwazvo-kuwedzera kudzidziswa. Muenzaniso ndeye dumbbell curl sezvinotevera:

- 40 mapaundi X 8 kudzokorora
- 30 mapaundi X kusakatika
- makirogiramu makumi maviri X kukundikana
Superslow. Superslow inowirirana pfungwa yekuratidzika uye kuenzanisa zvakakosha uye eccentric contractions. Izvo zvakasarudzwa zvinobatsira izvi zvinopesana nevakawanda. Vanokurudzirwa nepamusoro vanokurudzira mashoma gumi kana gumi pane chimwe nechimwe chekusimudza.
Kudzidzisa kuparidza. Izvi zvinosimbisa kudzoka kana kuderedza chiito chekusimudza chero kupi zvayo kuti izvi zvinounza hutachiona huri nani nokuti humwe hutachiona hunokanganisa uye kushandiswa kwefiber kunoitwa. Hondo dzemapurisa muenzaniso wakanaka. Iwe kazhinji unoda rubatsiro kuti uite chikamu chekusimudza kana kusimudza chikamiswa.
Zvirongwa zvakarongeka zvemitambo zvakagadzirirwa kusimbisa kushanda mune zvemitambo zvakanyanya kuburikidza nekusimbisa musimba fitness zvakananga kune iyo mitambo, kunyanya kuburikidza ne periodized uremu hwekudzidziswa.

Zvokudya, Zvokudya, Zvimwewo

Kudya kwakakwana uye kudya kunovaka muviri zvakakosha pakuwedzera zvigumisiro kubva kune imwe yepurogiramu yekudzidzira mitambo, uye kurairirwa kwekureruka hakusiko. Verenga zvinyorwa zvangu: Zvokudya zvekugadzira muviri we Weight's and watch for the next review review on weighting supplement.

> Sources

> 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 yeMutambo Mushonga. American College of Sports Mishonga yepamusoro. Kufambira mberi mamiririri mukudzivirira kudzivirira kwevanhu vakuru vane utano. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80. >