The Fundamentals
Chiremu yekudzokorora kudzokorora (rep) ndiko kugadzirisa kumwe kwekuvhima: imwe chin-up, imwe squat, imwe yemaoko ekudzivirira. 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.
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 nekubatanidzwa kwemaseri, kudzoka, kuzorora pakati pemisasa, uye maitiro ekudzidzira 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. 100 pounds, 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: kurega-nguva yekugadzirisa, simba rekutanga remwaka, nguva yekutanga hypertrophy uye simba, kushanda kwekuchengetedza kwegore, kupera 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 zvakaremara zviyero zvekushanda kumwechete, kana kunyange zvakasununguka kubva kuremera kuedza zvichienderana nehurongwa. Nhamba yetikiti inotsanangurwa. Somuenzaniso, dumbbell curl:
- 20 mapaundi X 10 kudzokorora
- 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 kukwirira kudzidziswa. Muenzaniso ndeye dumbbell curl sezvinotevera:
- 40 pounds X 8 kudzokorora
- 30 pounds X kukanganisa
- 20 mapaundi X kukanganisa
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 zvezvirongwa zvakagadzirirwa kuwedzera kushanda mune zvemitambo zvakanyanya kuburikidza nekusimbisa musisi fitness zvakananga kune iyo mitambo, kunyanya kuburikidza nehuwandu hwehuwandu hwekudzidziswa.
Zvokudya, Zvokudya, uye Zvokudya
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.
Onawo: Zvimwe Zvidzidzo zvekusimudzira Weight Training uye Kudzivisa Kushora - Chikamu 1 uye Chikamu 2.
> 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.