Cov ntawv teev npe thiab cov lus teb rov qab yog cov hauv paus ntawm cov kev pabcuam hnyav . Koj yuav tsum paub tias lawv txhais li cas thiab yuav ua li cas sib xyaw thiab phim lawv kom zoo tshaj plaws los mus cuag koj lub hom phiaj.
Poob thiab Plaub Hlis
Ib qho kev rov qab, tseem hu ua tus rep rau luv luv, yog ib qho ua tiav ntawm ib ce: ib deadlift , ib tug raug tshem tawm xovxwm , ib txhais caj npab curl .
Ib txheej yog ib co kev rov qab ua dua. Piv txwv, yim repetitions yuav yog ib qho ntawm lub rooj zaum ntawm lub rooj zaum.
Lub sijhawm so ntawd yog lub sijhawm siv ntawm qhov poob lawm uas tso cai rau cov nqaij kom zoo . Qee cov kev ua si muaj luv los me nyuam yaus nruab nrab ntawm cov reps.
1RM, los yog qhov siab tshaj plaws, yog koj tus kheej zoo tshaj plaws los yog feem ntau koj tuaj yeem nqa ib zaug hauv ib zaug ntawm ib qho kev qoj ib ce. Yog li ntawd, ib tug 12RM yog qhov feem ntau koj tuaj yeem nqa tau thiab ua tau zoo 12 rov qab nrog cov ntawv zoo. Piv txwv li:
Barbell Nyiaj Siv Ua Ntej: 50 phaus 3 X 10 RM, 60 seconds
Qhov ntawd txhais tau hais tias peb teev ntawm kaum (siab tshaj plaws) ntawm kev siv ib tug luj ntawm 50 phaus, nrog 60-ob so nyob nruab nrab ntawm poob lawm.
Qhov Zoo Tshaj Plaws rau Koj Cov Hom Phiaj
Cov nab npawb li cas, ntau npaum li cas, thiab lub sijhawm zoo npaum li cas rau koj lub hom phiaj? Ntawm no yog li cas nws ua haujlwm nyob hauv cov ntsiab lus dav; cov ntsiab lus tseem ceeb nyob ntawm seb koj cov hom phiaj thiab lub zog tam sim no.
- Kev xyaum lub zog siv ntau tshaj qhov hnyav, tsawg kawg ntawm kev rov ua dua thiab ntev tshaj sijhawm. Qhov no optimizes lub zog kev loj hlob.
- Hypertrophy rau kev loj hlob ntawm cov leeg thiab kev siv lub cev cev nqaij daim tawv siv cov khoom siv sib zog, dua repetitions thiab tsawg lub sijhawm.
- Muaj zog muaj qhov hnyav dua, nrog ntau dua thiab rov qab tsawg dua.
- Cov kev kawm muaj zog yuav ua rau me ntsis nrig tes taw hnyav li (dua li kev cob qhia lub zog) thiab ntev rests thaum tuav lub zog ntawm kev khiav lub tshuab nqa.
So sij hawm so
Cov ntsiab lus dav dav, so ntawm kev teev nyob rau hauv cov kev sib tham no:
- Zog: 2-5 feeb
- Cov leeg mob Hypertrophy: 30-60 seconds
- Mob Siab Mus: 30-60 seconds
- Lub hwj chim: 1-2 feeb
Cov no yog cov kev cai dav dav, tiamsis koj tuaj yeem tsim ntau ntau cov kev sib txuas ntawm cov teev, cov duab xis, so thiab qoj ib ce kom nrhiav tau qhov zoo tshaj rau koj. Tus kws qhia lub peev xwm thiab kev kho mob muaj peev xwm pab tau koj npaj qhov kev zov me nyuam zoo tshaj plaws rau koj.
Kev ceev ntawm kev ua tiav ce
Kev Tawm Tsam Tshaj Tawm yog qhov kev khiav ntawm qhov kev tawm dag zog. Qhov no muaj qhov cuam tshuam rau cov hom phiaj kev kawm thiab cov txiaj ntsig tau.
Ntawm no yog cov txheej txheem lus qhia.
- 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 tshaj 1 thib ob concentric, 1-2 vib nas this eccentric
Yuav ua li cas los laij cov lus tshaj tawm Repetition Maximums (RM)
Raws li lub Tebchaws Asmeskas Lub Zog thiab Kev Ua Kev Txawj Ntse, qhov theoretical tis ntawm repetitions tiv thaiv ib feem ntawm 1RM, koj lub siab tshaj plaws nqa, muab faib raws li nram no, siv lub rooj ntev zaum tib yam li ib qho piv txwv:
- 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
Qhov no qhia tau tias koj yuav tsum tau ua ib qhov nyom ntawm koj tus kheej zoo tshaj plaws, 6 nqa ntawm 85 feem pua ntawm koj tus kheej zoo dua, thiab 15 lifts ntawm 65 feem pua ntawm koj tus kheej zoo tshaj plaws, nrog rau feem pua ntawm kev nqa ntawm nruab nrab.
Tsis txhob xav txog qhov no ib qho tseem ceeb; nws yog ib qho kev taw qhia thiab lub hauv paus los xaiv cov khoom tsim nyog rau kev ua haujlwm nrog rau cov lus qhia ntawm cov teev thiab cov khoom reps saum toj no.
Kev Kawm Ua Haujlwm
Ib qho kev cob qhia yog ib lub sij hawm ntawm cov hom kev qoj ib ce, zaus, khov, thiab ntim, puas yog rau kev kawm nyhav los yog lwm yam kev kawm qoj ib ce.
Hauv qab no yog cov npe ntawm cov qhob uas yuav kho tau rau hauv qhov kev cob qhia txog kev 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 tab sis tsis tas yuav zoo tag nrho rau koj cov hom phiaj tam sim.
- Kev xaiv ib ce
- Luj los yog ua hauj
- Pes tsawg tus rov qab
- Pes tsawg tus zauv
- Tshaj tawm zog
- Lub sij hawm nruab nrab ntawm poob lawm
- Lub sij hawm nruab nrab ntawm kev sib ntsib (kev kawm hnub / lub lim tiam)
- Lub sij hawm nruab nrab ntawm kev hloov mus
Nyob rau hauv tag nrho, koj muaj ntau yam xaiv los ntawm thaum pib koj qhov kev ua haujlwm kev ua haujlwm nyhav. Tau txais tswv yim zoo, kev vam meej qeeb thiab ua kom zoo thiab mob.