Tempo inorema kudzidzisa ndiyo rwiyo iyo iwe unotakudza uremu, kusanganisira nguva yekuzorora kumusoro kwekumusoro uye pakudzoka kwehutano kusvika panzvimbo yekutanga. Somuenzaniso, kumwe kurovedza kunogona kusanganisira kuputika nekusimudza nekukurumidza, asi vamwe vanogona kufamba zvishoma nezvishoma.
Kana iwe uri mutsva kuti uremekedze kurovedza, kuona zvigumisiro kubva purogiramu yako yakagadzirirwa zviri nyore kana iwe uchigadzikana uye unonamatira.
Mushure mokunge mave muchidzidziswa kwechinguva, mararamiro enyu haachazovi pachena, uye iwe unogona kutorega kuona zvigumisiro. Izvi zvinowanzotaurwa nezve "plateau." Ichi chikamu chechigarire chekudzivirira kuyerwa, uye imwe yemhinduro inogona kuwanikwa mu tempo. Kugadziridza tempo kunokubvumira kuti ugosiyana nekudzidzira kwako kwemigumisiro yakanaka.
The Differences in Tempo
Weightlifting pamusana pemazuva ano inovaka kasi, simba, uye simba, asi inounza kuderera kwemaviri musimba kuitira kuti musimba wako husingawedzere kuwedzera. Panyaya inononoka, pane kukwirira kwakanyanya mumusumbu, iyo ndiyo inokosha yekuvaka ukuru hwemasimba makuru ( hypertrophy ).
Tempo ine a specific numeric scheme kurondedzera zvikamu zvakasiyana. Somuenzaniso, 3011 zvinoreva kuti:
- Nhamba yekutanga "3" ndiyo nguva mumasekondi ekuderedza uremu mushure mokunge wasvika kumusoro kwepamusoro. Ichi ndicho chikwata chechigadziro kana chakaipa (kuderedza uremu), iyo inopesana nehutungamiri hwemasisita kuputika.
- Nhamba yechipiri "0" ndiyo pause pakati pechipric and the concentric phases of the exercise. Pamusoro pemakumbo, izvi zvingava apo kuyerwa kwacho pachinotsika.
- Nhamba yechitatu ndiyo nguva mumasekondi ekugadzirisa (kusimudza kurema) kana chikamu chekudzivirira kwesimudziro. Mumuenzaniso, "1" zvinoreva kuputika, iyo dzimwe nguva inomiririrwa ne "X." Muruoko rwemaoko, izvi zvinenge zvichisimudza dumbbell, somuenzaniso.
- Nhamba yechina "1" ndiyo nguva yekumisa pamusoro pekusimudza, kana kana iwe wakakotamisa gorosi uye wakasimudza dumbbell kusvika kune yakakwirira pane imwe yemaoko. Nhamba iyi dzimwe nguva inosara kunze. Zvichienderana nebasa racho, iyi pause inokosha pakuvaka musimba nokuti kukanganiswa kunoitwa panguva yekumisa. Semuenzaniso, mumushure wekusimudza, maronda e-deltoid akagadziriswa zvizere panguva ino, saka kubata kukanganisa kwenguva refu kunogona kubudisa huwandu hwehutano hwakanaka.
Nzira dzakawanda dzinogoneka, zvichienderana nehuwandu hwekudzidzira uremu iwe unogona kushandisa. Slow tempo kudzidziswa, somuenzaniso, inogona kushandisa katatu-yechipiri kusimudza panzvimbo yekumhanyisa.
Nokuda kwekudzidzira uye kudzidzisa muviri kwakakwana , unogona kushandisa 3331 kana kuti 3631. Yeuka kuti nhamba yekutanga ndiyo kufamba kwakasununguka kwekudzorera uremu kunzvimbo yekutanga paunowedzera musimba uye kuwedzera majoka akabatanidzwa.