Dab tsi yog qhov Science hais txog Cov Kev Xyaum Ua Tsev Siv Hauv Tsev
Tsab xov xwm no, ib qho ntawm ib qho, yuav tsum saib txog ntawm txoj hauj lwm ntawm American College of Sports Medicine lub npe hu ua Cov Qauv Kev Kawm Mus Rau Kev Cob Qhia Rau Cov Neeg Noj Qab Nyob Zoo, 2009 . Qhov no yog cov ntsiab lus ntawm cov pov thawj los ntawm ib pawg neeg muaj peev xwm tsim nyog rau kev ua tau zoo ntawm ntau cov txheej txheem thiab cov kev coj hauv kev tawm tsam thiab cov kev kawm nyhav.
Tsab xov xwm no piav qhia txog ACSM cov txheej txheem rau cov kev cob qhia cov ntsiab lus uas npaj rau kev cob qhia rau hypertrophy los sis cov leeg nqaij, nrog cov khoom sib luag muaj zog, hwj chim, kev ruaj siab, thiab cov laus laus .
Nco ntsoov tias nyob rau hauv qhov version ntawm ACSM sawv, cov sau phau ntawv tau ntsuas cov pov thawj zoo li hauv qab no:
- A - Cov ntawv pov thawj zoo tshaj plaws (kev sim randomized tswj (RCT)
- B - Thib ob ntawm cov pov thawj (tsawg dua RCT)
- C - Peb theem (kev soj ntsuam xyuas nkaus xwb, tsis yog RCT)
- D - Tsawg cov pov thawj zoo (vaj huam sib luag pom zoo, kev kuaj mob)
RT stands rau "kev cob qhia ua haujlwm" hauv cov lus sib tham hauv qab no.
Nqaij Lub Tsev (Hypertrophy)
Kev txhim kho kom ntau dhau yog tsim nyog rau cov nqaij phais nyhav thiab qhov loj me me, uas txhais tau hais tias kev hloov ntawm qhov kev pabcuam kev hnyav rau ob leeg lub zog thiab cov nqaij mob hypertrophy yuav zoo tshaj plaws rau kev ua kom muaj zog thiab cov leeg mus ntev.
Nqaij Nqaij Nqaij
Pov thawj qeb A. "Zoo ib yam li kev cob qhia zoo, nws raug nquahu tias concentric, eccentric thiab isometric nqaij ua rau cov neeg ua haujlwm tshiab, nruab nrab, thiab siab RT."
Chaw thau khoom thiab Volume
Pov thawj qeb A. "Rau cov neeg novice thiab cov nrab, nws raug nquahu tias yuav tsum siv cov khoom nruab nrab (70-85% ntawm 1 RM) rau 8-12 rov tso ib qho rau ib mus rau peb qho ib ce."
Pov thawj qeb C. "Rau kev cob qhia zoo, nws raug nquahu tias yuav tsum muaj qhov nce ntawm 70-100% ntawm 1 RM siv rau 1-12 rov tso ib qho rau peb mus rau 6 poob rau ib ce ua haujlwm raws li qhov feem ntau ntawm kev cob qhia yog devoted rau 6-12 RM thiab tsawg dua kev cob qhia rau 1-6 RM chaw thau khoom. "
Kev xaiv ib ce thiab kev txiav txim
Pov Txwv qeb A. "Nws raug pom zoo tias cov kev sib tw nkaus xwb thiab ntau qhov sib koom ua ke pub dawb thiab siv lub tshuab yuav tsum muaj nyob rau hauv qhov kev pab cuam hauv RT hauv cov neeg ua haujlwm novice, nrab, thiab dhau siab."
Pov thawj qeb C. "Rau kev ua qoj ib ce, qhov kev txiav txim zoo li kev cob qhia muaj zog raug pom zoo."
So sij hawm so
Pov thawj qeb C. "Pom zoo kom ntev li 1 mus rau 2 nas this hauv cov kev kawm tshiab nov thiab cov kev kawm rau nruab nrab Kev kawm rau qib siab, lub sijhawm ntev yuav tsum haum raws li lub hom phiaj ntawm txhua lub sijhawm lossis kev ua haujlwm xws li 2- -Ntau sij hawm so tej zaum yuav raug siv nrog cov khoom hnyav rau kev ua haujlwm loj thiab 1-2 feeb yuav siv rau lwm cov kev ua haujlwm ntawm qib nrab mus txog qib siab. "
Repetition tshaj tawm
Pov thawj qeb C. "Nws raug pom zoo kom qis qis dua rau cov neeg ua haujlwm tshiab thiab cov neeg kawm tiav rau cov kev kawm kom paub zoo, kom pom zoo kom qeeb, qis, thiab rov ua dua ceev ceev raws li lub siab, , thiab lub hom phiaj ntawm kev qoj ib ce. "
Zaus
Cov pov thawj qeb A. Nws tau pom zoo hais tias yuav tsum siv sijhawm 2-3 hnub / vasthiv rau txoj kev kawm tshiab (thaum kawm tag nrho lub cev txhua qhov kev ua haujlwm).
Pov thawj qeb B. Rau kev kawm rau nruab nrab, qhov kev pom zoo yuav zoo ib yam rau kev ua haujlwm tag nrho lossis 4 hnub / vas thiv thaum siv cov kev faib ua haujlwm qis tshaj / qis dua (txhua tus neeg mob leeg ob zaug ib lim tiam).
Pov thawj qeb C Rau kev kawm zoo, ib zaug ntawm 4-6 hnub / vasthiv raug nquahu. Cov leeg ua ke cov kev ua haujlwm (ib leeg mus rau peb leeg pab pawg ua haujlwm) yog ib qho kev ua kom ntau tshaj ib leeg mob leeg.
Kev saib xyuas ntawm qhov hnyav thiab ua haujlwm kom paub cov tswv yim , koj tuaj yeem nyeem cov ntaub ntawv pib .
Source:
Nicholas Ratamess, Brent Alvar, Tammy K. Yesoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Kev Soj Ntsuam Kev Soj Ntsuam Hauv Kev Cob Qhia Rau Cov Neeg Noj Qab Nyob Zoo. Tshuaj & Kev Xeeb Txawm nyob hauv Kev Ua Si thiab Xyaum Ua Haujlwm : Lub Peb Hlis 2009, Ntu 41, Issue 3, pp 687-708.