Zvinogadzirisa nekudzokorora zvinokonzerwa nehutachiona hwezvirongwa . Iwe unoda kuziva zvavari kureva uye kuti ungazvibatanidza sei uye unozvifananidza navo kuti zvive nani kuti uwane zvinangwa zvako.
Inoisa uye Kudzokorora
Kudzokorora, kunozivikanwa sekuti rep repfupi, ndeyekupedzisa kwekuvhima: imwe yekufa , imwe bhenikiti , imwe yemaoko .
Chigadziro inongororo yekudzokorora. Semuenzaniso, kudzokorora hupfumi kunogona kuva imwe yezvinyorwa zvemabhenji.
Nguva yakasara ndiyo nguva inoshandiswa kurara pakati pekugadzirisa iyo inobvumira musuru kuti uwanezve . Mamwe maitiro ane zviduku kana zviduku zvinosara pakati pezvekare.
A 1RM, kana kuti kudzokorora zvakanyanya, ndiyo yako yakanakisisa kana kuti iwe unogona kunyanya kusimudza kamwe chete mukudzokorora kumwe kwekuita. Saka, 12RM ndiyo inonyanya kukwanisa kusimudzira uye kubudirira kuita zviidzo gumi nemaviri nemafomu akakodzera. Semuyenzaniso:
Bharbell Pamberi Press: 50 pounds 3 X 10 RM, 60 seconds
Izvozvo zvingati zvitatu zvemashumi (mashoma) mashizha anoshandisa uremu hwemaundi makumi mashanu, uye makumi matanhatu-yechipiri anosara pakati pekuisa.
Zvakanakisisa Zvido Zvako
Ndechipi nhamba ye reps, ingani yakaisa, uye nguva yakawanda yekuzorora inoshanda zvakadini pane zvinangwa zvako? Hezvino iyo inoshanda sei mumashoko akawanda; zvinhu zvakanakisisa zvinotarisana nezvinangwa zvako uye ikozvino mafomu.
- Simba rinodzidzisa rinoshandisa rinorema, nhamba shomanana yekudzokorora uye nguva dzakapfuzorora zororo. Izvi zvinowedzera kusimba kwesimba.
- Hypertrophy for size muscle uye kudzidzisa muviri kunoshandisa zviremba zvishoma, kudzokororazve uye nguva shoma shoma.
- Simba kukutsungirira kunorema zvakare, nekudzokororazve uye kunyanya kuzorora.
- Simba rekudzidzisa rinosanganisira zvimwe zvigetsi zvishoma (kupfuura simba rekudzidzisa) uye rinoramba richizorora apo rinongomhanya nekukurumidza kwekusimudza kusimudza.
Nguva dzezororo
Pamwechete mazwi, zororo pakati pemisero dzinowira mukati memazera aya:
- Simba: 2-5 maminitsi
- Musero Hypertrophy: 30-60 seconds
- Muscle Endurance: 30-60 seconds
- Simba: 1-2 maminitsi
Aya ndiwo mazano ehutungamiri, asi iwe unogona kuronga kusanganiswa kwakawanda kwemaseri, reps, zororo uye maitiro ekushandisa kuti uwane zvakanakisisa kwauri. Unyanzvi unokwanisa uye mudzidzisi anogona kukubatsira kuronga purogiramu yakanakisisa iwe.
Kushingaira kweKuedza Kuita
Contraction velocity ndiyo nguva inoshandiswa muviri. Izvi zvine zvazvinobatsira pakudzidzisa zvinangwa nemigumisiro.
Heano maitiro makuru.
- Strength : 1-2 seconds seconds concentric uye eccentric
- Hypertrophy : 2-5 masekondi akaenzana uye eccentric
- Kutsungirira: 1-2 seconds mashoma uye eccentric
- Simba: Pasingapfuuri 1 kechipiri zvakanyanya, 1-2 seconds seccentric
Nzira yekuverenga kudzokorora sei Maximums (RM)
Maererano neUnited States National Strength and Conditioning Association, kugoverwa kwemaonero ekudzokorora kunopesana nehuwandu hwe1RM, yako yekusimudza, inoparidzwa nenzira inotevera, uchishandisa bhenikiti semuenzaniso:
- 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
Izvi zvinoratidza kuti iwe unofanira kukwanisa kuita imwe yekusimudza pamunhu wako wepamusoro, kukwira kwematanhatu kune 85 muzana yehupi hwako hwakanakisisa, uye kukwidziridzwa kwemazana makumi mashanu nemakumi matanhatu nemashanu kubva pazana makumi mapfumbamwe emazana ehuwandu hwemunhu 1RM hwakanakisisa, uye nezvikamu zvehupi hupi hunosimudzira mukati.
Usafunga kuti izvi ndezvechokwadi; iri mutungamiri uye chikonzero chekusarudza zviyeredzi zvakakodzera zvekushanda pamwe chete nemashoko ekuisa uye reps kumusoro.
Kudzidzisa Zvirongwa
Purogiramu yekudzidzisa ndiyo purogiramu yekurovedza maitiro, nguva yakawanda, simba, uye ivhu, ingave yekureruka kudzidziswa kana chimwe chekudzidzisa muviri.
Pasi pane urongwa hwezvimwe zvinogona kugadziriswa mune chero purogiramu yekudzidzisa kuyerwa. Zvinowanzobatanidzwa zvisingaverengeki zvinogona kuitika, zvizhinji zvaro zvinenge zvichishanda kune imwe nzvimbo asi kwete chaizvo zvakakosha nokuda kwezvinangwa zvako pakarepo.
- Dzidzirai kusarudza
- Kurema kana kudzivisa
- Nhamba yekudzokorora
- Nhamba yezviyo
- Velocity of movement
- Nguva pakati pekuisa
- Nguva pakati penguva (mazuva okudzidzisa / vhiki)
- Nguva pakati penguva ye periodization
Muzvose, une zvakawanda zvokusarudza kubva paunotanga uremu hwako hurokudzidzira rwendo rwokufambisa. Wana mazano akanaka, fambira mberi zvishoma uye ugare wakasimba uye ushivirira.