Koj twb paub lawm tias thaum koj nyom cov nyom , koj yuav tsum tau ua qee qhov teeb meem, tab sis qhov ntawd txhais li cas? Cia peb kawm paub ntau ntxiv txog kev kawm hnyav, puas yog?
Lub Ntsiab Lus ntawm Kev Teev hauv Qoj Terminology
Ib txheej qhia txog ib pawg repetitions tau rau kev ua kom sib txawv. Piv txwv, thaum koj tab tom saib qhov kev ua tau zoo zog, koj yuav pom ib yam dab tsi zoo li no: "3 x 10" rau, hais tias, siab tshaj tawm hauv siab.
Qhov ntawd txhais tau hais tias koj yuav tsum ua 3 teev ntawm 10 lub reps .... tsis yog, uas tsis yog 30 zaj. Qhov ntawd txhais tau tias koj nyhav hnyav hnyav tias koj tuaj yeem ua 10 dua. Tom qab ntawd koj so thiab rov ua dua 2 zaug ntxiv.
Muaj pes tsawg lub Pej Xeem Koj Yuav Ua Li Cas Hauv Kev Ua Haujlwm?
Feem ntau, qhov hnyav nruab nrab nruab nrab ntawm 1-3 teev ntawm ib ce, tab sis yog muaj qee qhov kev sib cav txog seb ib qho teeb meem sib txawv li cas tib yam nkaus li ntau qhov kev cob qhia. Qhov tseeb, muaj cov kev tshawb fawb muaj qhia tias, yog tias koj yog thawj thawj zaug, ib lub teeb muaj ntau, tshwj xeeb tshaj yog tias koj nyob nraum nyhav hnyav hnyav.
Tab sis, ua li cas yog tias koj txawj tshaj? Los sis yog tias koj muaj hom phiaj? Ntawm no yog daim ntawv qhia dav dav koj siv tau los xyuas seb muaj pes tsawg lub reps thiab teeb tsa ua raws li koj lub hom phiaj :
| Qoj Lub Hom Phiaj | Poob lawm | Reps | So sij hawm so | Intensity |
| General Qoj | 1-2 Poob | 8-15 Reps | 30-90 vib nas this | Ntau Txoj Kev Siv |
| Endurance | 2-3 Poob | Mus txog 12 Reps | Txog rau 30 vib nas this | 60-70% ntawm 1RM |
| Nqaij Hawb Pob | 3-6 Poob | 6-12 Reps | 30-90 vib nas this | 70-80% ntawm 1RM |
| Mob Zog | 2-3 Poob | Mus txog 6 Reps | 2-5 feeb | 80-90% ntawm 1RM |
| Lub hwj chim - 1 Nqa | 3-5 Poob | 1-2 Reps | 2-5 feeb | 90% ntawm 1RM lossis ntau tshaj |
Siv Cov Poob Cov Khoom Piav Txog Koj Cov Phiaj Tau Los Ua Pes Tsawg
Yog li, muaj pes tsawg teev koj yuav tsum ua yog tias koj xav kom poob phaus? Rau qhov poob phaus, sim siv cov tswv yim nram qab no rau hauv koj cov kev ua haujlwm:
- Circuit Training - nrog kev cob qhia rau kev cob qhia, koj ua txhua yam exercise, ib tug tom qab lwm yam tsis tau so. Qhov no tso cai rau koj tsim cov leeg nqaij thaum koj lub plawv dhia nce, uas yuav pab tau koj hlawv ntau calorie ntau ntau thaum thiab tom qab koj xyaum ua haujlwm.
- Supersets - Nrog supersetting, koj xaiv 2 ce rau tib leeg ib pawg thiab ua lawv ib tug tom qab sib. Qhov no ua rau kom siv, uas yuav pab tau koj hlawv ntau calorie ntau ntau. Sim no tag nrho lub cev Superset Workout rau tej yam uas yuav twv koj.
- Tri-Sets - zoo li supersets, qhov no yuav tau ua 3 kev ua haujlwm rau tib leeg ib pawg, tom qab sib, tsis muaj kev so nyob nruab nrab. Ntxiv dua thiab, qhov no yog ib txoj hauv kev zoo rau kev siv ntau dua thiab hlawv ntau calorie ntau ntau thaum koj xyaum ua haujlwm.
- Pyramid Training - Nrog hom kev cob qhia no, koj tsim ua ib pawg, nce qhov hnyav thiab txo cov reps kom koj lub hom phiaj ntawm cov leeg nqaij thiab tau tshaj tawm ntawm txhua tus rep. Sim no lub cev hauv lub cev Workout . Koj mam li hlub nws!
- Tabata Zog Kev Kawm - Qhov no yog ib hom kev cob qhia siab uas ua rau koj lub plawv dhia siab dua kev cob qhia tshaj lij, nrog 20-ntu ua hauj lwm nrog ces tsuas yog 10 vib nas this ntawm so, rov qab hais dua li 4 feeb. Nws tsis suab zoo li ntau, tab sis nws yog tawv.
> Qhov chaw
American Council ntawm kev ua si. ACE Personal Trainer Handbook, 5th xyoo 2014.