Iiseti, iiReps, kunye nokuphumla: Isikhokelo soQeqesho lwaMandla

Ukufaneleka, ukuzilolonga, ubunzima, kunye neenkqubo zokuqeqesha amandla zisebenzisa amagama afana neeseti, ii-reps, kunye nekhefu lokuphumla. Ukwazi ukuba zithetha ukuthini kunye nendlela yokuzisebenzisa kwiziphumo ezingcono kubalulekile ukufezekisa iinjongo zempilo. Inkqubo yoqeqesho yomntu ngamnye iya kwahluka kubunzima, iireps, iiseti, amaxesha okuphumla, kunye nesantya sokwenza ngokuxhomekeke ekubeni uqeqesho lolokuba sempilweni, ukukhula kwemisipha, amandla, amandla, okanye ukunyamezela. Apha sinikezela ngesikhokelo soqeqesho lwamandla ekuqondeni le migaqo kunye nendlela esebenza ngayo kwinkqubo yokuzilolonga.

Isikhokelo soQeqesho lwamandla

Ukuhlaziya

• I-rep ithetha ukuphindaphinda.
• I-rep kukugqibezela umthambo omnye, njengokucinezela ibhentshi enye, okanye enye i-bicep curl.
• Ngoko ke, i-bicep curl enye ilingana nerep enye, kwaye i-10 bicep curls ilingana ne-10 reps.
• IiReps zenza iseti, eliqhele ukuba lilonke inani lee-reps ezenziweyo ngaphambi kokuthatha ikhefu.
• A ukuphindaphinda ubukhulu - 1RM kokona kulungileyo komntu okanye okuninzi banokuphakamisa kube kanye ngophindaphindo olunye.
• I-10RM iya kuba ngoyena mntu unokuphakamisa kwaye enze ngempumelelo i-10 reps ngefomu efanelekileyo.

iiseti

• Iseti luluhlu lophindaphindo olwenziwa ngokulandelelanayo.
• Ngokomzekelo, enye isethi yokushicilela ibhentshi inokuba yi-XNUMX reps
• Iiseti ziyilwe ngokwenkqubo yokuzilolonga yomntu ngamnye.

Ukuphumla

• Ikhefu lokuphumla lixesha lokuphumla phakathi kweesethi ezivumela imisipha ukuba ibuyele.
• Ixesha lokuphumla phakathi kweesethi linokuvela kwimizuzwana engama-30 ukuya kwimizuzu emibini.
• Ukuzivocavoca kunokuba nokuphumla okufutshane okanye okude phakathi kwee-reps.
• Ixesha elifanelekileyo lokuphumla lixhomekeke kwiinjongo zokuzilolonga kunye neenjongo zempilo.
• isihlunu uqhagamshelo/isakhiwo: 30 ukuba 60 imizuzwana
• Ukunyamezela kwemisipha: i-30 ukuya kwi-60 imizuzwana
• Amandla: imizuzu emi-2 ukuya kwemi-5
• Amandla: 1 ukuya kwimizuzu emi-2

1. Kubalulekile ukuba ixesha lokuphumla phakathi kweesethi.
2. Ukungaphumli ixesha elide ngokwaneleyo kwaye uqale ngesinye iseti ngokukhawuleza kunokudinwa izihlunu ngokukhawuleza, kwandisa umngcipheko wokulimala.
3. Ukuphumla ixesha elide phakathi kwe-reps kunokupholisa izihlunu phantsi kwaye kukhulule uxinzelelo ngaphambi kokuba uqale kwakhona.

Speed ​​enze

• Isantya esenziwa ngaso irep enye yomthambo sisantya sokucutheka.
• I-Concentric - ukucutha kwe-muscle kudla ngokuba yinxalenye yokuphakamisa i-rep.
• I-Eccentric - ubude be-muscle, ngokuqhelekileyo inxalenye ephantsi ye-rep inceda ukwakha ubunzima bemisipha.

1. Amandla: I-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
2. I-Hypertrophy: i-2 ukuya kwi-5 imizuzwana ye-concentric kunye ne-eccentric
3. Ukunyamezela: i-1 ukuya kwi-2 imizuzwana egxininisiweyo kunye ne-eccentric
4. Amandla: Ngaphantsi kwe-1 ye-concentric yesibini kunye ne-1 ukuya kwi-2 imizuzwana eccentric

Ukukhetha Ubunzima

Ukusasazwa kophinda-phindo ngokuchasene nepesenti ye-1RM ukuphakamisa ubuninzi kungokulandelayo. Lo mzekelo usebenzisa i-bench press apho i-1RM i-160 pounds.

• I-100% ye-1RM: iipounds ze-160, ukuphindaphinda kwe-1
• I-60% ye-1RM: iiponti ezingama-96, ukufudumala-up reps
• I-85% ye-1RM: iipounds ze-136, ukuphindaphinda kwe-6
• I-67% ye-1RM: iipounds ze-107, ukuphindaphinda kwe-12
• I-65% ye-1RM: iipounds ze-104, ukuphindaphinda kwe-15

Umntu kufuneka akwazi ukwenza i-lift enye kwi-1RM, i-85 reps kwi-15%, i-65 iphinda i-XNUMX%, njalo njalo.

Iinjongo Zokwakha Inkqubo

Inkqubo yoqeqesho yishedyuli yeentlobo zokuzilolonga, ukuphindaphinda, ukuqina, kunye nomthamo, kuqeqesho lobunzima okanye naluphi na uhlobo loqeqesho lokuqina. Abantu banokuqulunqa imidibaniso eyahlukeneyo yeeseti, iireps, ukuphumla, kunye neentlobo zokuzilolonga ukuze bafumane oko kusebenza kakuhle kubo. Amandla afanelekileyo kunye nomqeqeshi wokulungelelanisa unokunceda ukuphuhlisa inkqubo. Izinto eziguquguqukayo zinokuhlengahlengiswa kwaye ziquka:

• Ukukhetha umthambo
• Ubunzima okanye ukuxhathisa kusetyenziswe
• Inani labaphindayo
• Inani leeseti
• Isantya sophumezo
• Ixesha lokuphumla phakathi kweesethi
• Ixesha lokuphumla phakathi kweeseshoni zoqeqesho kunye neentsuku zeveki

Ukufaneleka ngokubanzi

• Inkqubo yoqeqesho lokuqina olusisiseko ijolise amandla kunye nokwakhiwa kwemisipha.
• Phakathi kwesibhozo kunye ne-15 ukuphindaphinda kwiiseti ezimbini ukuya kwezine kuya kunceda ukufezekisa zombini.
• Khetha imithambo esibhozo ukuya kwi-12, uqinisekisa ukuba ubetha umzimba osezantsi nangaphezulu kunye nombindi.

amandla

• Amandla okwakha asebenzisa obona bunzima, elona nani lincinci lee-reps, kunye namaxesha okuphumla amade.
• Inkqubo ye-neuromuscular iphendula kubunzima obunzima ngokunyusa amandla omzimba okuphakamisa imithwalo enzima.
• Ngokomzekelo, abantu abanenjongo yamandla banokusebenzisa inkqubo ye-5 × 5.
• Oku kuthetha iiseti ezintlanu zokuphindaphinda kahlanu.

Ukukhula koMzimba

• Ukukhula kwemisipha kunye nokuqeqeshwa kokwakha umzimba kusebenzisa izisindo ezilula, ii-reps ezininzi, kunye namaxesha amancinci okuphumla.
• Izihlunu zifuna uxinzelelo lwe-metabolic ukwandisa ubungakanani.
• Oku kuthetha ukusebenza imisipha ukuya kwindawo apho i-lactate yakha kwaye isihlunu sinomonakalo wangaphakathi, ngamanye amaxesha kuthiwa "uqeqesho lokungaphumeleli."
• Emva koko ukuphumla kunye nokutya okufanelekileyo kunceda ukulungiswa kwemisipha kwaye imisipha ikhula ibe nkulu kwinkqubo.
• Inkqubo ingaba ziiseti ezintathu ze-8 ukuya kwi-12 reps, kunye nemithwalo efikelela okanye ekufutshane nendawo yokungaphumeleli kwii-reps ezimbalwa zokugqibela.

amandla

• Uqeqesho lwamandla lusebenzisa iintsimbi ezikhaphukhaphu kancinci, luthatha ixesha elide lokuphumla, kwaye lujolise kwisantya sokwenza.
• Amandla kukukwazi ukuhambisa into ngesantya esiphezulu.
• Ukutyhala ngakunye, ukutsalwa, uku-squat, okanye ukurhona kwenziwa ngesantya esikhawulezayo.
• Olu hlobo loqeqesho lufuna ukuziqhelanisa nokukhawulezisa ukunyuswa, ukuphumla ngokufanelekileyo, nokuphinda.

Ukunyamezela kwezihlunu

• Ukuqeqeshwa kobunzima bokunyamezela kufuna ukuphindaphinda okungakumbi kwiseti nganye, ukuya kuthi ga kwi-20 okanye i-30, enezisindo ezilula.
• Abantu bafanele bazibuze ukuba nguwuphi umthambo wemihla ngemihla ofuna unyamezelo olukhulu lwezihlunu?
• Ngokomzekelo, iimbaleki ziya kufuna ukugxila ekwandiseni unyamezelo emilenzeni yazo.
• Abantu abaqubhayo banokutshintsha baze bagxininise kwiingalo zabo ngenye imini baze bagxumeke kwenye.

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Intshukumo njengeyeza

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Ucaphulo

ULiu, uChiung-Ju, kunye noNancy K Latham. "Uqeqesho oluqhubekayo lwamandla okuphucula umsebenzi womzimba kubantu abadala." I-Database ye-Cochrane yophononongo olucwangcisiweyo vol. 2009,3 CD002759. 8 Jul. 2009, doi:10.1002/14651858.CD002759.pub2

Loturco, Irineu, et al. "I-Muscle Contraction Velocity: Indlela efanelekileyo yokuHlalutya uhlengahlengiso olusebenzayo kubadlali bebhola ekhatywayo be-Elite." Ijenali yesayensi yezemidlalo kunye neyeza vol. 15,3 483-491. 5 Agasti 2016

I-Rønnestad, BR, kunye no-I Mujika. "Ukuphucula uqeqesho lwamandla okuqhuba kunye nokusebenza kwebhayisikile ukunyamezela: Uphononongo." Ijenali yaseScandinavia yezoNyango kunye neNzululwazi kwezeMidlalo vol. 24,4 (2014): 603-12. doi:10.1111/sms.12104

Suchomel, uTimoti J et al. "Ukubaluleka kwamandla e-Muscular: Iingqwalasela zoQeqesho." Iyeza lezemidlalo (Auckland, NZ) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Tøien, uTiril, et al. "Uqeqesho lwamandla aphezulu: impembelelo yokugcwala kwe-eccentric." Ijenali yeNeurophysiology vol. 120,6 (2018): 2868-2876. doi:10.1152/jn.00609.2018

Westcott, uWayne L. "Uqeqesho lokuchasa liyeza: iziphumo zoqeqesho lwamandla kwimpilo." Iingxelo zangoku zamayeza ezemidlalo vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8