Kawm Cov Qauv Kev Cob Qhia Cov Nyom thiab Kev Pab Cuam
Phau ntawv no qhia txog kev hnyav hauv kev nthuav dav, tab sis nyob rau theem uas yuav tsum siv tau rau cov kws qhia tshiab thiab cov neeg uas muaj kev paub zoo. Yog tias koj xav tau cov ntaub ntawv qhia txog theem qis ntxiv, sim:
- Luj Training Primer - Ua Ntej Koj Pib
- Pib Ua Ntej Qhov Nyhav Ua Ntej Nyhav (Iav thiab lwm yam)
- Qhov twg rau Cov Pem Hauv Paus: Lub Tsev lossis Khoom Ua Si
Txhais. Kev hnyav kev kawm yog ib qho kev sib koom tes uas cov nqaij ntshiv ntawm lub cev raug yuam ua ntawv cog lus hauv qhov hnyav siv qhov hnyav, lub cev hnyav lossis lwm yam khoom siv kom txhawb kev loj hlob, lub zog, kev muaj zog thiab kev ua kom muaj zog.
Kev hnyav kev kawm tseem raug hu ua 'kev kawm ua haujlwm' thiab 'kev xyaum lub zog'.
Lub hauv paus ntawm kev kawm tau zoo yog qhov sib luag ntawm tej yam qee zaum hu ua FITT.
- Zaus kev kawm - ntau npaum li cas
- Intensity ntawm txoj kev kawm - nyuaj npaum li cas
- Siv sijhawm - sijhawm sib tham
- Hom qoj ib ce - uas ce
Hom Cov Nqaij Ntoo Mus Mus Tawv Thiab Kev Nruab Nrab
Isometric contractions: cov nqaij tsis ntev. Ib qho piv txwv ntawm qhov no yog thawb tawm tsam phab ntsa.
Isotonic contractions: cov leeg txo thiab ntev. Lub sij hawm luv luv hu ua concentric 'contraction thiab qhov theem ncua ntev yog qhov' eccentric 'contraction. Ib qho pivtxwv yog lub dumbbell npab caws nyob qhov twg cov leeg txo thaum koj nce lub dumbbell (concentric) thiab lengthens li koj txo nws (eccentric). Eccentric contractions yog qhov tseem ceeb tshaj plaws rau koj mob nqaij ntshiv.
Nrhav taw. Cov leeg khaus muaj feem xyuam nrog kev sib koom tes. Plaub yam tseem ceeb ntawm kev sib koom tes yog kev tawm thiab kev txuas, kev quab yuam thiab kev ntxiv.
Flexion yog thaum koj txo lub kaum sab xis hauv qhov sib koom tes. Ib qho piv txwv yog qhov nce siab ntawm ib caj npab curl uas txo cov kaum sab xis hauv lub luj tshib. Kev ncua ntxiv yog qhov txawv txav, uas yog, nce lub kaum sab xis thaum uas txo qhov nyhav.
Kev quab yuam yog txav ib lub cev mus ntawm nruab nrab ntawm lub cev nyob rau sab nraud.
Ib qho piv txwv yog tsa cov ceg ntawm sab hauv ntawm lub cev. Kev xa khoom yog coj lawv rov qab los dua.
Pab pawg nqaij
Cov leeg nqaij ntawm cov paj hlwb ua rau cov neeg lub cev yog cov mob plab, cov leeg sab hauv, cov leeg khawm (nruab nrab sab nrauv), lub xub pwg, caj npab, caj dab tes, nplaum (pobtawb), caj npab flexors, caj dab flexors, scapular fixers (nqaij ntawm lub xub pwg), hnyav flexors (hamstrings), nqaij leeg (qaub qaum), surae ( plab ), pectorals (hauv siab), quadriceps (pem hauv ntej) thiab trapezii (sab nraum qab).
Saib nws hauv kev qhia tsawg dua, cov leeg loj yog cov caj npab, xub pwg, hauv siab, rov qab, ceg, pob tw thiab plab. Koj tuaj yeem npaj tag nrho cov leeg mob loj hauv kev sib ntsib nrog ntau yam kev ua si los yog koj tuaj yeem faib ua ntau zaus, los yog koj tuaj yeem ua kev sib tw nqa thiab kev pabcuam uas yuav npaj rau cov leeg mob loj.
Lub Tsev Lub Zog
Muaj zog, qhov loj, thiab ua kom muaj zog ntawm cov nqaij yog ua los ntawm cov ntsiab lus muaj zog. Qhov no txhawb nqa kev lag luam uas hnyav hnyav lossis nce lub ntim ntawm kev ua haujlwm dhau sijhawm.
Muaj zog, raws li qhov sib txawv ntawm cov leeg mob loj (hu ua hypertrophy), yog ua los ntawm kev cob qhia cov kab mob neuromuscular thiab kev sib cuam tshuam ntawm qab haus huv thiab cov nqaij, es tsis muaj zog ntawm lub cev, qhov loj, thiab kev tswj ntawm cov leeg nqaij.
Heavier weights nrog tsawg repetitions thiab so ntev dua yog ua hauj lwm rau prioritize lub zog.
Raws li txoj cai dav dav, cov nqaij ntshiv loj yuav ua rau koj muaj zog dua, tab sis tej zaum tsis muaj zog dua ib tug neeg uas tau siv zog, tag nrho lwm qhov sib npaug.
Kev cob qhia muaj peev xwm koom nrog cov ntim ntawm 3-6RM nrog cov load ntau ntawm 1-3RM rau cov kev paub txog cov tub lag luam ntau dua thiab tus zauv muaj ntau yam raws li qhov kev zov me nyuam.
Lub Tsev Mus Ntseg - Hypertrophy
Qhov kev kawm Hypertrophy feem ntau yog kev txhawb zog ntau dua nrog hnyav tshaj qhov kev cob qhia uas muaj zog, feem ntau nrog cov caij nyoog tsawg dua ntawm kev sib tw. Qhov kev cob qhia no ua rau kom muaj teebmeem metabolic uas ua rau kom loj tuaj.
Koj tuaj yeem tau txais kev cob qhia zoo rau hypertrophy, tab sis koj lub hom phiaj yuav tsum muaj tseeb meej yog hais tias koj xav tau kev sib tw rau lub cev tsim los yog kev txhawb nqa. Yog tias koj tsuas xav kom muaj zog thiab hypertrophy ces koj yuav tsum txheeb xyuas cov kev pabcuam hnyav uas yuav ua rau muaj kev ywjpheej, uas yog cov kws tshaj lij uas tsis yog kev sib tw nyhav.
Ib txoj kev kho mob tau loj dua yog qhov txheej txheem ntawm kev puas tsuaj thiab kev kho ntawm cov theem me. Cov kua muag me me, qee zaum hu ua microtrauma, tshwm sim hauv cov leeg nqaij hauv qab thiab muaj kev kho dua thiab rov ua dua thaum tus kws qhia rov qab. Nws zoo li ib kauj ruam rov qab thiab ob kauj ruam tom hauv ntej ntawm theem cellular.
Muaj qee qhov kev tsis sib haum xeeb dua li cov nqaij ntshiv ntau dua los ntawm kev sib zog ua kom muaj zog ntawm cov leeg pob (cell) lossis los ntawm kev faib tawm thiab tsim kom muaj lub hlwb tshiab. Qhov tsawg, hypertrophy tau los ntawm kev nce hauv cov khoom cog hauv kev hu ua myofibrils thiab kuj los ntawm cov kua muaj zog hauv xov tooj hu ua sarcoplasm.
Hypertrophy kev kawm feem ntau yog siv repetitions ntawm 8-12RM nrog ib tug neeg tsis paub meej tus naj npawb ntawm poob lawm, tiam sis feem ntau nyob rau hauv qhov ntau 2-5.
Lub Tsev Mus Nqa Mus Sab
Cov leeg ua kom tiav yog kawm tiav ntawm qhov kawg ntawm qhov rov ua dua qhov qub. Piv txwv, ua 15-20 rov tom qab ib lub hom phiaj ntawm cov nqaij mob hauv lub cev es tsis muaj zog lossis hypertrophy. Ntxiv dua thiab, ua qhov kev cob qhia ntawm qhov kev sib raug zoo ntawm cov nqaij no yuav muab qee lub zog thiab qhov hypertrophy piv rau kev tsis cob qhia, thiab nws tuaj yeem ua rau muaj kev loj hlob ntau dua nyob rau hauv kev lag luam uas muaj zog dua li cov kev siv ntau dua.
Kev cob qhia cov leeg ua kom muaj peev xwm siv tau repetitions nyob rau hauv 15-20 nrog ib tus neeg tsis paub meej ntawm cov poob lawm, tab sis 3 muaj ntau. Txawm li cas los xij, koj yuav tau nug koj tus kheej seb puas muaj kev kawm hauv kev ua si xws li khiav los yog caij tsheb kauj vab tsis yog siv sijhawm ntau dua.
Tsev Nqaij Hwj Huam
Lub zog yog qhov nqi ntawm cov haujlwm uas ua tiav, yog li lub hwj chim yuav siv sij hawm. Yog tias koj tuaj yeem nqa qhov hnyav dua li koj tus phooj ywg ces koj muaj ntau lub zog. Kev kawm rau lub hwj chim yuav ua rau kev nce ntawm kev tuav pov hwm. Lub tswv yim ntawm lub hwj chim yog qhov tseem ceeb hauv txoj kev kawm txog kev ua si xws li taw kev ntawm qhov chaw uas muaj zog, feem ntau, thiab kev ceev yog qhov tseem ceeb.
Cov kev kawm muaj zog yuav tsum ua kom muaj zog ua ntej, tom qab ntawd ua kom nce mus rau kev ua kom pom tseeb los ntawm kev ceev nrooj los sis kev sibtham sib nraus. Loads li lub teeb raws li 30-60% 1RM nrog rau ntawm 2-3 feeb nruab nrab ntawm cov poob qib yog pom zoo los ntawm American College of Sports Medicine.
Kev mob hnyav, kev kawm lub zog los yog kev kawm ua haujlwm, txhua yam uas koj nyiam kom hu nws, ua lub hauv paus rau lub zog, lub zog, mob siab thiab mob ntsws rau kev ua si thiab kev ua si hauv qab no.
- Lub cev tsim kho , uas yog qhov tshwj xeeb hauv lub cev shaping thiab npag txhais, tshwj xeeb tshaj yog rau kev sib tw. Hypertrophy cov kev pab cuam predominate ntawm no.
- Cov kev pabcuam tshwjxeeb yog siv cov kev ua haujlwm uas txhawb thiab txhawb, kom deb li deb tau, ua haujlwm ntawm kev ncaws pob. Ib qho piv txwv tej zaum yuav kawm ua swimmers nrog cov kev ua haujlwm uas simulate rub tawm hauv dej, hom phiaj xub pwg, caj npab thiab caj dab qaum. Muaj zog-endurance thiab ntau lub zog thiab cov kev pabcuam hluav taws xob tseem pab tau ntau yam tseem ceeb rau kev ua kis las thiab yuav tsum tau tsim kom lawv tsis txhob cuam tshuam nrog cov txuj ci uas yuav tsum muaj rau kev ua si.
- Kev luj poob qis thiab kev qoj ib ce muaj xws li qoj ib ce uas muab kev pab cuam ib ce tagnrho rau kev ntxiv nqaij thiab poob lub cev rog. Cov cev nqaij daim tawv tsuas xav kom zoo saib ntawm lub puam uas muaj nyob hauv qeb.
- Olympic weightlifting yog kev ua si tshwj xeeb rau kev ncaws pob ntaus pob ncaws pob uas siv tsuas yog ob qhov kev ua si, qhov huv si thiab lub nplaum thiab lub zog, tab sis muaj ntau yam kev cob qhia. Txhua lub tshuab nqa qis tshwj xeeb thiab kev ua hauj lwm, yuav tsum tau kawm ntau ntxiv thiab xyaum ua.
- Kev sib tw ntawm kev sib tw yuav tsum tau tsuas yog peb cov nqa, tus khwj ywb, lub rooj sibtham, thiab kev tuag. Ntxiv dua thiab, lub zog thiab cov txheej txheem cov txheej txheem yog lub hauv paus ntawm Powerlifting.
Kev Kawm Ua Ntej thiab Tshaj Tawm
Ntau npaum li cas thiab ntau npaum li cas koj qhia yog nyob ntawm koj lub hom phiaj, kev ua neej, hnub nyoog, kev noj qab haus huv, kev nyab xeeb thiab lwm yam xws li khoom siv cuag thiab sijhawm rau kev cob qhia. Tus kws qhia lossis tus kws qhia yuav tsum coj tag nrho cov xwm txheej hauv qab no thiab tsim ib lub tswv yim uas tsim nyog rau koj lub neej thiab cov hom phiaj.
Qhov zoo tshuav hauv kev kawm hnyav yog qhov sib npaug ntawm cov nqaij ntshiv thiab lub paj hlwb, stimulation, thiab rov qab. Kev siv ntau npaum li cas, ntim thiab ntau zaus sai, thiab mob caj dab tuaj yeem tuaj yeem txov koj txoj kev kawm tau. Ntawm no yog qee cov cim qhia ntawm kev tshaj tawm:
- Kev mob nkeeg, tsis zoo
- Mob khaub thuas thiab kab mob
- Unintended poob phaus
- Kev mob ntsws mus tas li
- Cessation los yog irregularity ntawm lub sij hawm
- Hormonal tsis txaus
- Pob txha ceev tsis tau
- Txom nyem thiab noj cov qauv
Kev cob qhia peb zaug ib lub lim tiam yog lub qhov nqaij ntshiv kom zoo rau cov tub ntxhais kawm tshiab tab sis ob zaug ib lim piam xya-hnub yuav haum qee cov neeg zoo dua. Kev tawm tswv yim li niaj zaus rau novices yog tso cai kom tsawg kawg yog 48 xuaj moos ntawm kev hnyav zaug rau kev tso cai rov qab. Rau cov kws qhia txog kev paub thiab cov kws tshaj lij, 6 hnub ntawm ib lub lim tiam kev kawm tsis txawv, tab sis cais qhov nruab nrab - kev cob qhia cov leeg sib txawv hauv cov hnub sib txawv - feem ntau yog siv. Yog tias koj xav tias koj raug teeb meem, rov qab tawm thiab tau txais tswv yim zoo.
Hom Kev Coj Ua
Ntau pua kev qoj ib ce nyob rau hauv ntau hom nqaij thiab leeg mob thiab nws tuaj yeem tau ntau dua me ntsis ruam rau qhov nruab nrab pib xaiv. Qoj ib ce txawv nrog rau tes taw hnyav li cas, cav, racks thiab thav ntawv, lub cev-tsuas yog siv, hlua, pob thiab ntau dua. Yog li ntawd, yam kev qoj ib ce muaj peev xwm muab cais tawm los ntawm cov khoom siv, nqaij phiaj lossis lub hom phiaj ntawm lub cev, piv txwv, aerobic los yog lub zog qoj ib ce, treadmill lossis lat pulldown machine.
Compound qoj ib ce. Cov kev qoj ib ce yog cov uas muaj ntau tshaj ib qho kev sib koom tes, thiab ntau zaus ntau pawg leeg. Piv txwv: squat, deadlift, seated cable kab, lat pulldown.
Kev rho tawm ce. Ib ce tawm ib ce yog ib qho ntawm ib qho kev sib koom tes xwb thiab feem ntau yog lub hom phiaj rau ib pawg neeg raug rho tawm. Piv txwv yog npab npuaj npuav rau cov nqaij npab thiab lub tshuab txuas ntxiv rau quadriceps.
Kuv Yuav Tsum Ua Li Cas?
Nws yuav tsis zam qhov lo lus nug hais tias nws nyob ntawm. . . rau koj cov hom phiaj yog dabtsi, cov cuab yeej thiab cov chaw koj muaj, koj lub hnub nyoog, lub zog, kev ua haujlwm thiab kev cog lus.
Cia peb hais tias koj xav ua kom muaj zog thiab mob nqaij, los yog tej zaum nqaij ruaj khov thiab txhais tau tias. Muaj kev cog lus dav dav tias 'loj peb' lifts - lub hwjchim dhia ua haujlwm - khoov nkoj, lub rooj ntev zaum thiab tuag taus - yog qhov tseem ceeb ua haujlwm rau kev ua haujlwm ntau thiab lub zog. Lawv yog cov cuab yeej, thiab tej zaum txawm tias phom sij, ua rau muaj qhov nyhav tsis pub nyob ze ntawm qhov txwv ntawm koj qhov siab tshaj plaws, yog li kev taw qhia thiab tus neeg muag khoom yog qhov tseem ceeb yog tsis tseem ceeb. Txawm li ntawd los, koj tuaj yeem pib tawm nrog dumbbells thiab, los yog lub teeb nyhav kom txog thaum koj tau txais ntawm nws thiab tom qab ntawd qhov kev vam meej ntawm qhov ntawd.
Yog tias koj tab tom xyaum kom zoo npaum li cas ntawm lub cev muaj zog thiab lub zog koj yuav ntxiv tau ntxiv rov qab, lub plab thiab lub xub pwg thiab ntau yam kev ua haujlwm nyob sab xub ntiag. Ua tib zoo saib ntawm lub hauv paus ntawm lub zog thiab kev pab cuam uas kuv tau muab tso ua ke. Qhov no suav nrog squat, raug tshem tawm xovxwm, deadlift, caj npab curl, triceps pushdown, lat pulldown, seated cable kab, crunch, nyiaj overhead xovxwm thiab ceg xovxwm. Chin-ups, pull-ups, bend-over kab, kab crossover flyes, toj ntxeev bicep curl, tricep dips thiab nyuj raises yuav tsum muab nws tawm (tab sis tsis tag nrho ib zaug!). Daim ntawv teev no yog tus qauv zoo thiab feem ntau cov gyms yuav muaj ntau yam khoom siv los ua cov kev ua qoj ib ce.
Rau ntau dua kev paub, tagnrho-lub cev qoj ib ce zoo li dai ntxuav thiab laub rub tawm yuav pab tau. Obviously, muaj ntau ntau, txawm tias ntau pua lub ce, yog li koj paub kev lom zem yuav tsis nres.
Hauv kev tsim kho lub cev, qhov nqaij ntshiv txhais ntawm cov pob txha me tshaj plaws tseem ceeb, qhov kev siv ntau yam kev sib txuas lus feem ntau yog siv. Olympic weightlifting yuav tsum muaj zog thiab cov txheej txheem kev cob qhia.
Ib qho kev rov qab (rep) yog ib qho ua tiav ntawm 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. Yog li kuv thiaj sau:
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 kev cai dav dav, tiam sis tib neeg ua txhua hom khoom nrog kev sib sau ua ke, cov khoom siv, so thiab qoj ib ce mus nrhiav kev koom ua ke zoo tshaj 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. 90 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, kev kho txij thaum lub caij tawm, lub zog ua ntej rau 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 kev sib zog los ntawm kev hnyav li qub, los sis qhov rov qab los ntawm qhov hnyav los 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 rov qab ua dua
- 40 phaus X 6 repetitions - 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 kis las tshwj xeeb yog tsim los txhim kho kev ua yeeb yam hauv kev ua kis las los ntawm kev ntxiv dag zog rau cov nqaij ncaws pob tshwj xeeb, tshwj xeeb tshaj yog los ntawm kev hnyav ntawm lub cev.
Noj cov zaub mov, Khoom noj khoom haus, 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.
> 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. >