Kana iwe wakamborohwa nekurasikirwa kwemazivi kana kuti mashizha emitambo, iwe unotoziva kuti zvinogumbura sei zvinogona kuva apo muviri wako unongomira kupindura.
Chinhu pamusoro pekuita basa ndeyekuti inoshanda ... asi zvino inomira kushanda pane imwe nguva. Sei? Nokuti muviri wako unofananidzwa pane zvaunoita. Nguva imwe neimwe paunenge uchiita muviri, muviri wako unopindura nekukura wakasimba kana kuti unotsungirira zvekuti iwe unogona kuita basa racho zviri nani munguva inotevera.
Asi chii chinoitika kana iwe uchiramba uchitenda zvakafanana? Iwe unomira kuwana zvigumisiro.
The Overload Principle
Kune mamwe mazano ehutano, FITT Principle , iyo inotungamira kushanda kwedu - nguva yakawanda, simba, chimiro uye nguva. Kana iwe ukarega kushandura imwe yemitemo iyi masvondo mashomanana kana kupfuura, iwe unowira pangozi.
Nekudzidziswa kwesimba, chimwe chekuchinja kunokosha iwe unogona kuita kuti ubudise kubva kune rutenzi ndiko kuita izvi FITT kuchinja nechimwe chinhu mupfungwa: Kuwedzeredza. Icho chinoreva kana iwe uchiramba uchiita maitiro akafanana nemasero akafanana eenhamba imwechete ye reps, unoda kuchinja.
Nzira Dzidzo Itsva yekubuda muRut yako
Pyramids / Triangles
Mukurudzi urwu rwekudzidziswa, iwe unogona kuwedzera kana kuderedza uremu hwako nechidimbu chimwe nechimwe. Iwe unogona kubva kubva kuchiedza kuenda kunorema (inofungidzirwa yakachengeteka kubva paunenge uchidziya usati wasvika pane yakanyanya kupfuura) kana kuti kubva pakuremera kusvika chiedza (inofungidzirwa zvakanyanya nokuti mamwe simba anowedzerwa pamutambo wekutanga).
Kushandisa nzira iyi yekudzidzisa inoshandisa maitiro akasiyana-siyana emisipiresi, inopikisa zvinyararire zvishoma nezvishoma uye zvinokurumidza kushandiswa kwemishu .
Muenzaniso:
Chiedza Chakanaka:
Isa 1 - 12 reps
sarudza 2 - 10 reps
tarisa 3 - 8 reps
Akakura KuChiedza:
Isa 1 - 8 reps
sarudza 2 - 10 reps
3 - 12 reps
Edza izvi zviratidzo zvepiramidhi kuti uchinje:
Supersets
Iyi nzira yekurovedza inogona kuva yakakosha zvikuru nokuti mapoka emasumbu akasiyana anogona kushandiswa nekuita 2 kana 3 masere pasina kusara mukati. Iwe unogona kuita mapoka emasikirwo mamwechete kana kuti mapoka emasimba anopikisa, unofunga kuti iwe unoda zvakasimba sei kushanda kwako kuva. Mienzaniso:
Tri-Sets
Izvozvo zvinosanganisira kuita zviito zvitatu zvakasiyana-siyana zveboka rimwechete remasumbu pasina kuzorora pakati pekuisa. Mienzaniso:
Pre-Exhaustion Sets
Ichi ndicho chimwe chimiro chepamusoro-soro chakasarudzwa umo chekutanga chinotarisirwa kushandiswa kwekuzvidzivirira uye wechipiri ndeyekubatana kwezvikwata zvakawanda. Izvi zvinogona kubatsira kusimbisa simba uye kutsungirira mune musikana wakatotanga kuwedzerwa paunowedzera dambudziko kune dzimwe dziduku, zvinotsigira misumbu.
Muenzaniso :
Chipfuva chipfuva chinotevedzwa nemichina yepamusoro
Chikwata chemigwa chinotevera chikwata
Agonist / Antagonist
Izvi zvinosanganisira kushandira mapoka emasumbu kuitira kuti, apo imwe tsvina iri kushanda, musimba unopikisa uri kutambanudza. Nyanzvi dzakawanda dzehutano dzinonzwa kuti rudzi urwu rwekurovedza runopa kukurudzira kwakanakisisa kwehutano hwakanaka. Kushanda kunopesana nemapoka emasumbu kunowedzera neuromuscular kudzidzisa nekubatanidza uye kunogona kukurumidze kupora nguva pakati pekuisa.
Muenzaniso:
Chikwata chemugove chinoteverwa nehanzvadzi yebhokisi
Bhenic press yakateverwa ne lat pulldown
Circuits
Nharaunda dzinosanganisira kudzokorora maitiro mana kana gumi akasiyana-siyana kune rimwe kana kupfuura. Chiito chega chega chinowanzopedza kweminiti kana kuti uye simba rakaderera-midzi. Rudzi urwu rwenzira runogona kuva nguva-runoshanda.
Muenzaniso : Lat , chifukidzo chebhokisi , squats , pushups , mapapu , mhepo yepamusoro , mhuru inomutsa, bicep curls .
Vakamanikidzwa Reps
Iyi nzira yekudzidzira inokubvumira kuneta kune mamwe magetsi. Iwe uchaderedza uremu mushure mokunge wasvika kuneta uye kuita zvitatu kana zvina zvakare reps kusvikira kuneta kwasvika kechipiri.
Chimwe chinokanganisa ndechokuti iwe unogona kuve necheta kuti ikubatsire kupedzisa reps yako.
Muenzaniso : 10 bicep curls pamakirogiramu makumi maviri, inoteverwa ne 4 bicep curls pa 15 pounds
Kupemberera
Kuita chikamu chechipiri chekuita basa kunokubvumira kuti ushande zvakasimba. Cherechedza: rudzi urwu rwenzira runobatanidzwa nemusana nekukuvadza uye kusuruvara, naizvozvo iwe unofanira kunge uri wekudzidzira muviri kune iyi!
Muenzaniso: chikamu chiduku chepushup .
Urongwa urwu runofanira kukupa pfungwa yekuti ndezvipi zvingasarudzwa zvaunenge uine pakudzidzisa uremu. Zviri kwauri iwe waunoda kushandisa, asi rangarira nguva dzose kutanga zvishoma uye kubvumira muviri wako kuti uchinje kugadziriro yako itsva. Rongedza mazuva ekudzorera kuitira kuti musikana wako urarame uye hure, uye usakanganwa kutambanudza. Sezvaunogara uchiita, tsika yako inofanirwa kuve yakakwana