Cov Ntsiab Cai
Ib txoj kev hnyav kev xyaum ua yeeb yam (rep) yog kawm ua ib ce: ib lub puab tsaig, ib khwj ywb, ib caj npab curl. Ib txheej yog cov xaiv ntawm repetitions ua ntej koj so. Peb hais hais tias 10 rov qab mus rau 1 txheej ntawm caj npab curls. Lub caij so so yog lub sij hawm nruab nrab ntawm cov teev. Qhov 1RM los yog qhov siab tshaj yog qhov koj tus kheej zoo tshaj plaws lossis feem ntau koj tuaj yeem nqa ib zaug hauv ib ce.
Thiaj li 12RM yog qhov ntau tshaj plaws koj tuaj yeem nqa rau 12 lo lus.
Barbell Caj Npab, 40 phaus 3 X 12 RM, 60 seconds
Qhov ntawd txhais tias 3 poob ntawm 12 feem ntau npab curls nrog ib tug luj ntawm 40 phaus nrog 60 seconds nyob rau hauv nruab nrab ntawm poob lawm. Yog li cas koj thiaj paub tias muaj pes tsawg lub reps, poob lawm thiab dab tsi zoo sij hawm zoo tshaj rau koj? Ntawm no yog li cas nws ua haujlwm nyob rau hauv cov ntsiab lus dav. Cov lus qhia ntxiv yog rau koj thiab koj tus kws qhia ua haujlwm.
- Kev xyaum ua lub zog siv ntau tshaj qhov hnyav, tsawg dua ntawm kev rov ua dua thiab so kom txaus.
- Hypertrophy los yog cov leeg xyaum ua haujlwm siv cov cuab yeej lighter, ntau repetitions thiab tsawg lub sij hawm so.
- Muaj zog muaj qhov hnyav dua, nrog ntau dua thiab rov qab tsawg dua.
- Cov kev kawm muaj zog yuav ua kom nruj tes taw thiab ntev rests thaum tuav tus ceev ntawm lub tshuab nqa.
Tam sim no cov no yog cov ntsiab lus tseem ceeb, tiam sis tib neeg ua txhua hom khoom nrog kev sib sau ua ke, reps, so ntawm kev poob qab, thiab ib ce muaj zog kom nrhiav tau qhov zoo tshaj plaws rau lawv.
Ntawm no yog li cas ib ce kev pab cuam rau qhov raug tshem tawm xovxwm yuav xyuas raws li cov hom phiaj sib txawv pib los ntawm ib tus kheej theoretical zoo tshaj 160 phaus (73 kilos):
Raug tshem tawm xovxwm - 1RM = 160 phaus
- Zog. 140 phaus, 2 X 5, 180 vib nas this
- Hypertrophy. 120 phaus, 3 X 10, 60 vib nas this
- Muaj zog Endurance. 100 phaus, 3 X 15, 45 vib nas this
- Lub zog. 100 phaus, 3 X 8, 120 vib nas this
Ib qho taw tes kom pom ntawm no yog tias nws yog ib qho yuav tsum tau tsim nyog so ntawm kev hnyav txaus rau ntawm kev ua kom tau zoo kom ua tiav cov txiaj ntsig zoo, Hauv kev kawm ua haujlwm, lub caij so txaus tseem yog qhov tseem ceeb vim hais tias txhua tus neeg nqa khoom yuav tsum tau ua nyob hauv high speed tshaj tawm rau cov nyhuv zoo. Yog li ntawd, nyob hauv lub dag lub zog thiab kev cob qhia, xyuas kom koj tau txais qhov yuav tsum tau so hauv kev poob qab. Nyob rau hauv hypertrophy thiab lub zog endurance nws tsis yog tseem ceeb heev uas yuav tsum tau siv kev ua luv luv, tab sis tej zaum zoo tshaj plaws.
Kev ceev ntawm kev ua tiav ce
Txoj kev tawm tsam tshaj tawm yog qhov kev khiav ntawm qhov kev tawm dag zog thiab qhov no kuj muaj kev cuam tshuam txog kev ua tiav kev kawm. Nov yog qee cov txheej txheem rau cov hom phiaj kev kawm nyhav.
- Zog - 1-2 feeb concentric thiab eccentric
- Hypertrophy - 2-5 feeb concentric thiab eccentric
- Endurance - 1-2 feeb concentric thiab eccentric
- Lub hwj chim - tsawg dua 1 feeb concentric, 1-2 vib nas this eccentric
Xam 1RM
Raws li lub Tebchaws Asmeskas Lub Zog thiab Kev Noj Qab Haus Huv, qhov theoretical tis ntawm repetitions tiv thaiv ib feem ntawm 1RM, koj lub siab tshaj plaws, muab faib raws li hauv qab no, siv lub tog zaum rooj tog zaum:
- 100% ntawm 1RM - 160 phaus - 1 rov ua dua
- 85% ntawm 1RM - 136 phaus - 6 repetitions
- 67% ntawm 1RM - 107 phaus - 12 repetitions
- 65% ntawm 1RM - 104 phaus - 15 repetitions
- 60% ntawm 1RM - 96 phaus - warmup reps
(Raws li: Baechle thiab Earle, NSCA Qhov Kev Ntsuas Ntawm Kev Kawm Tib Neeg , 371, 2004.)
Qhov no txhais tau hais tias koj yuav tsum tau ua 1 nqa ntawm koj tus kheej zoo, 6 lifts ntawm 85 feem pua ntawm koj tus kheej zoo tshaj plaws thiab 15 lifts ntawm 65 feem pua ntawm koj tus kheej zoo tshaj plaws - thiab nrog proportional feem pua rau cov nqa nyob nruab nrab, thiab tej zaum hauv qab .
Tsis txhob xav txog qhov no ib qho tseem ceeb; nws tsuas yog ib qho kev taw qhia thiab lub hauv paus los ntawm kev xaiv cov khoom tsim nyog rau kev ua haujlwm.
Koj tuaj yeem pom li cas koj tuaj yeem kwv yees koj tus kheej zoo tshaj plaws los yog 1RM ntawm koj tus 12 RM - multiply 107 los ntawm 100 faib los ntawm 67.
Kev cob qhia 'program', yog lub caij nyoog ntawm qhov zaus, qhov sib txawv, qhov ntim, thiab hom kev qoj ib ce, txawm yuav yog kev kawm txog kev hnyav lossis lwm yam kev kawm qoj ib ce. Hauv kev kawm hnyav, ntau txoj hau kev thiab hom kev siv.
Ntawm no yog cov kev hloov uas yuav kho tau rau hauv qhov kev pabcuam hnyav. Yuav luag tag nrho cov kev sib sau ua ke tsis muaj ntau, feem ntau ntawm cov uas yuav ua haujlwm nyob rau qee theem, tiam sis tsis yog qhov zoo tshaj plaws.
- Kev xaiv ib ce
- Luj los yog ua hauj
- Pes tsawg tus rov qab
- Pes tsawg tus zauv
- Tshaj tawm zog
- Lub sijhawm nruab nrab ntawm cov teev
- Lub sijhawm ntawm cov sijhawm (kev kawm hnub / lub lim tiam)
- Lub sijhawm luv ntawm cov mus ua haujlwm
Nov yog qee cov kev siv thiab hom kev kawm hauv kev hnyav thiab kev tsim kho lub cev.
Tag nrho lub cev kev cob qhia. Kev cob qhia tag nrho cov leeg loj hauv cov kev sib tham. Koj xaiv ib co nqa cov nqa, tej zaum mus txog kaum, kom ntseeg tau hais tias tag nrho cov leeg mob loj ua ke siv qee theem
Split system. Txheej zaug rau cov leeg mob loj. Kev cob qhia, hais, caj npab, lub xub pwg nyom thiab sab nraud, ces txhais ceg pob tw, abdominals tom ntej sib kho.
Lub caij nyoog yuav muab piav qhia raws li kev nce qib los yog caij rau kev caij tsheb mus rau ib lub sijhawm kom tau raws li lub sij hawm teem tseg. Muab faib ua ib qho kev qhia ntawv txhua lub xyoo rau hauv kev cob qhia ntau yam nrog cov hom phiaj sib txawv yog ib qho piv txwv. Qhov no yog qhov tshwm sim hauv kev ua kis las tshwj xeeb thiab cov ntaub ntawv sib tw ntawm kev hnyav. Piv txwv: txij thaum lub caij tawm los, lub caij ua ntej lub caij nyoog, lub caij nyoog tseem ceeb thiab lub zog, lub caij ua haujlwm tom qab, kev rov qab tom qab.
Supersets . Supersetting yog kev xyaum siv qoj ib ce ob leeg tawm tsam kev sib zog ua ke kom tsim kho cov nqaij ntshiv kev loj hlob thiab kev so nyob hauv ob pab pawg. Ceg ntev thiab ceg caws plaub rau quadriceps thiab hamstrings yog ib qho piv txwv.
Cov teev sib luag. Siv ntau hom kev sib txawv ntawm cov nqaij leeg, kev noj qab haus huv teev lwm txoj haujlwm lossis khoom siv rau tib leeg mob. Ib qho piv txwv yog ua raws li cov triceps kickback nrog triceps pushdown - lub tswv yim yog mus thawb cov nqaij deb txaus kom nws recruits ntxiv lub cev muaj zog.
Pyramid. Hom kev pab no muaj xws li cov txheej txheem uas ua kom sib zog los ntawm qhov hnyav ntawm qhov hnyav hnyav ntawm tib ce, lossis txawm qhov rov qab los ntawm hnyav mus rau lub teeb nyob ntawm qhov kev zov me nyuam. Muaj pes tsawg tus teev. Piv txwv li, dumbbell curl:
- 20 phaus x 10 repetitions
- 30 phaus x 8 repetitions
- 40 phaus X 6 rov qab ua dua
Teeb poob qis yog zoo li ib qho kev cuam tshuam hauv pyramid thiab muaj ntau yam kev hloov. Hauv ib qho piv txwv koj txhawb nqa tsis ua hauj lwm tsis hais tus xov tooj ntawm cov teev nyob rau qib thib ob thiab thib peb. Pib nrog hnyav hnyav thiab ua tus lej ntawm cov rov qab ua dua; txo qhov nyhav los ntawm, hais 20 feem pua, ua rau cov txheej txheem tom ntej no tsis ua hauj lwm; ces txo dua thiab mus tsis ua hauj lwm nrog me ntsis luv so. Qhov no yog kev kawm siab heev. Ib qho piv txwv yog lub dumbbell curl raws li nram no:
- 40 phaus X 8 rov qab ua dua
- 30 phaus X tsis ua haujlwm
- 20 phaus X tsis ua haujlwm
Superslow. Superslow yog lub ntsiab lus ntawm kev ua qeeb thiab ntsuas concentric thiab cov lus cog tseg ntawm eccentric. Cov lus zoo ntawm qhov no yog kev sib cav los ntawm ntau. Superslow enthusiasts xav kom ntau los tsawg dua 10 feeb rau txhua theem ntawm tus nqa.
Eccentric kev cob qhia. Qhov no qhia txog qhov rov qab los yog txo qis ntawm kev nqa raws li qhov no ua cov tshuaj hypertrophy zoo dua vim hais tias ntau dua nqaij leeg thiab ua rau cov neeg tau txais fiber ntau. Caj npab yog ib qho piv txwv zoo. Feem ntau koj xav tau kev pab kom tau qhov concentric lossis nqa ib feem ua tiav.
Kev ua si nawv tshwj xeeb yog tsim los txhim kho kev ua yeeb yam hauv kev ua kis las los ntawm kev ua kom muaj zog rau cov kev ua si, tshwj xeeb tshaj yog los ntawm kev kawm cov nyhav.
Kev Noj Haus, Khoom Noj, thiab Tshuaj
Noj cov zaub mov thiab khoom noj khoom haus yog qhov tseem ceeb tshaj plaws hauv qhov kev sib tw ntawm kev ua kis las, thiab kev kawm hnyav yog yeej tsis muaj qhov tshwj xeeb. Nyeem kuv tsab xov xwm: Tus Cwj Pwm Ntawm Lub Cev Kev Cev Dua thiab saib xyuas daim ntawv tshab xyuas yav tom ntej txog kev hnyav kev pabcuam.
Ntsuam xyuas kuj: Cov Ntsiab Cai ntawm Kev Cob Qhia Weight Training thiab Kev Cob Qhia - Feem 1 thiab Tshooj 2.
> Cov chaw
> Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Pob zeb MH, Tus Ntaus Nroog, Triplett-McBride T. American College Kev Kho Mob Cov Tshuaj. Cov Tsev Kawm Ntawv Qib Siab Kev Noj Qab Haus Huv ntawm Mes Kas Cov qauv kev loj hlob nyob rau hauv kev kawm ua haujlwm rau cov neeg laus noj qab nyob zoo. Med Sci Kev Ua Si. 2002 Fib; 34 (2): 364-80.