Zvinotaurwa neSayenzi Pamusoro peKutenda kweMuscle Practices
Ichi chinyorwa, chimwe mune zvakatevedzana, chinotarisa chimiro chemahofisi eAmerican College of Sports Medicine inonzi Progression Models muKunamata Kudzidzisa kweHutano Hwevanhu Vakuru, 2009 . Ichi ndicho chidimbu cheuchapupu kubva kune boka rakakosha rezvenyanzvi kuitira kubudirira kwemitemo yakasiyana-siyana uye maitiro mukugadzirisa uye kuwedzera maitiro ekudzidzisa.
Nyaya iyi inopfupisa mazano eAACS ekudzidzisa maitiro anoisa mukurovedzwa kwehutachiona kana kuvaka musisi, pamwe neshamwari dziripo dzinowanika simba, simba, kutsungirira, uye vanhu vakuru .
Cherechedza kuti mune iyi shanduko yemirasi ye ACSM, vanyori vakaisa huni hwehuchapupu hunotevera:
- A - Best class of evidence (randomized controlled trials) (RCT)
- B - Chechipiri chikwata cheuchapupu (vashoma RCT)
- C - Nhamba yechitatu (kuona chete, kwete RCT)
- D - Unhu hwakanaka hwehuchapupu (jeri rekubvumirana kwemazano, ruzivo rwechipatara)
RT inomiririra "kudzivirira kudzidzira" mumusangano unotevera.
Muscle Building (Hypertrophy)
Kufambira mberi kunowedzera kune zvakakosha kuti huwandu hwemasikirwe ekutsvaga uye kuwedzera kukura, izvo zvinoreva kuti kuchinja kwekukura kweprogram chirongwa chekuita simba uye musimba hypertrophy zvichave zvakakosha pakuwedzera simba uye musimba munguva.
Muscle Action
Uchapupu hwechikamu A. "Sakafanana nekudzidziswa kwesimba, zvinokurudzirwa kuti majekiti, eccentric uye isometric maitiro echisimba zvinosanganiswa kumunhukadzi, mukati, uye mberi RT."
Loading and Volume
Uchapupu hwechikamu A. "Pamusoro pevanhu vari pakati nepakati, zvinokurudzirwa kuti kushandiswa kwakanyatsoshandiswa kushandiswe (70-85% ye1 RM) yezvekudzoka kwe8-12 kubva pane imwe chete kusvika katatu pamusangano."
Uchapupu hwechikamu C. "Kuti uwedzere kudzidziswa, zvinokurudzirwa kuti kutakura kwema 70-100% ya1 RM kushandiswa kwekudzoka 1-12 kwega yega kusvika kwema matatu kusvika matanhatu pakuita zvekuita nenzira yakarongeka yakadai zvokuti vazhinji vedzidzo yakatsaurirwa kuna 6-12 RM uye zvishoma kudzidziswa zvakapiwa kuna 1-6 RM kutakura. "
Dzidzirai Kusarudza uye Mutemo
Uchapupu hwechikamu A. "Zvinokurudzirwa kuti kusaroora-uye pamwe-kakawanda-kusangana-kurema-muviri uye maitiro emichina kunosanganiswa munhepfenyuro yeR RT mumusana, pakati, uye vanhu vakakurumbira."
Uchapupu hwechikamu C. "Kuita zvekuita maitiro, urongwa hwakafanana nesimba rinodzidziswa rinokurudzirwa."
Nguva dzezororo
Uchapupu hwechikamu C. "Zvinokurudzirwa kuti nguva yekuzorora yemaminitsi 1 kusvika ku2 inoshandiswa mumapurogiramu uye mapurogiramu ekudzidzira ari pakati. Kukura kwakapfuura, nguva yekuzorora urefu inofanira kuenderana nechinangwa chemuviri wega yega kana chidzidzo chekudzidzisa chakaita kuti 2 kusvika ku3 -minute zororo nguva dzinogona kushandiswa nekutakura kwakanyanya kwekugadzira muviri uye 1-2 maminitsi inogona kushandiswa kune mamwe maitiro ekuenzanisa kusvika pakuenzanisa zvakasimba. "
Kudzokorora Velocity
Uchapupu hwechikamu C. "Zvinokurudzirwa kuti zvishoma nezvishoma kuenzanisa zvishoma zvinoshandiswa nevanhu vanodzidza-uye vari pakati-vakadzidziswa. Kuti vakurudzire mberi, zvinokurudzirwa kuti kunonoka, kuenzanisa, uye kukurumidza kudzokorora matambudziko kunoshandiswa zvichienderana nemutoro, nhamba yekudzokorora , uye zvinangwa zvebasa racho. "
Frequency
Uchapupu hwechikamu A. Zvinokurudzirwa kuti kazhinji kwemazuva maviri / vhiki inoshandiswa pakudzidzisa masikati (kana kudzidzisa muviri wose wekuita basa).
Uchapupu hwechikwata cheB. Nokudzidzisa kwakaperera, chirongwa chacho chakafanana nekushanda-muviri muviri kana mazuva mana / vhiki kana uchishandisa chikwata chepamusoro / chepamuviri chepamuviri (rimwe nerimwe guru reboka rinodzidziswa kaviri pavhiki).
Uchapupu hwechikamu C. Nokudzidzisa kwakadzika, kuwanda kwemazuva 4-6 / vhiki kunorudzirwa. Chikwata chetsvina chinoparadzanisa miitiro (imwe kana matatu mapoka emakumbo akadzidziswa kuburikidza nekuita basa) inowanzoita kuti huwandu huve pamusoro peboka revanhu.
Kuti uongorore uremu uye kudzivirira kudzidzisa zvakakosha , iwe unogona kuverenga magwaro matsva .
Kunobva:
Nicholas Ratamess, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Kufambira Mberi Mumiririri Mukudzidzira Kurwisana Kwevanhu Vakwegura. Mishonga & Sayenzi muMutambo & Kuvhidzira : March 2009, Bhuku 41, Nyaya 3, peji 687-708.