Seo Setsebi se se Buang ka Litloaelo tsa Kaho ea Mampe
Sehlooho sena, se seng letotong la lihlooho, se sheba boemo ba boemo ba American College of Sports Medicine e bitsoa Progression Models in Resistance Training for Healthy Adult, 2009 . Ena ke kakaretso ea bopaki bo tsoang ho sehlopha sa litsebi tse tšoanelehang hantle bakeng sa katleho ea mekhoa le mekhoa e fapaneng ea ho hanyetsa le mananeo a koetliso ea boima.
Sehlooho sena se akaretsa litaelo tsa ACSM bakeng sa litlhoko tsa koetliso tse shebaneng le koetliso ea ho hlekefetsa kapa ho haha mosi, hammoho le lihlooho tse ling tse fumanehang bakeng sa matla, matla, mamello le batho ba baholo .
Hlokomela hore phetolelong ena ea boemo ba ACSM, bangoli ba kentse boleng ba bopaki ka tsela e latelang:
- A - Boikarabello bo phahameng ka ho fetisisa (liteko tsa RCT)
- B - Bopaki ba bobeli ba bopaki (RCT e fokolang)
- C - Ntho ea boraro (ho shebella feela, eseng RCT)
- D - Tšoaneleho e ntle ea bopaki (bohato ba tumellano ea tumellano, phihlelo ea bongaka)
RT emela "koetliso ea ho hanyetsa" puisanong e latelang.
Muscle Building (Hypertrophy)
Ho fetella ho eketsehileng ho hlokahala hore ho be le ho eketseha ha mesifa ea mafura le ho eketseha ha boholo, e leng ho bolelang hore liphetoho tsa lenaneo la koetliso ea boima bakeng sa matla le mesifa ea hypertrophy li tla ba molemo haholo ho matlafatsa matla le mesifa ka mor'a nako.
Muscle Action
Sehlopha sa A. "Ho tšoana le ho koetlisa matla, ho khothalletsoa hore liketso tsa mahlaseli a maiketsetso, a maiketsetso le a isometric a kenyelelloe bakeng sa motlatsi, oa bohareng, le ea tsoetseng pele RT."
Loading and Volume
Boemo ba likarolo A. "Bakeng sa mohlokomeli le batho ba ka hare, ho kgothaletswa hore ho tsamaisoe ka mokhoa o lekanyelitsoeng (70-85% ea 1 RM) bakeng sa ho pheta-pheta ho 8-12 ka seteishene se le seng ho isa ho tse tharo ka ho ikoetlisa."
Boemo ba bopaki C. "Bakeng sa koetliso e tsoetseng pele, ho kgothaletswa hore lebelo la loading la 70-100% la 1 RM le sebelisetsoe ho pheta-pheta ho 1-12 ka seteishene tse tharo ho isa ho tse tšeletseng ka mokhoa o mong le o mong ka mokhoa oa nakoana e le hore bongata ba koetliso e nehetsoe ho 6-12 RM le koetliso e fokolang e fanoang ho 1-6 RM loading. "
Khetho ea ho ikoetlisa le taelo
Bopaki ba A. "Ho khothaletsoa hore mekhoa ea boikoetliso ba 'mele le e mengata e sa sebelisetsoeng bobeli e kenyelelitsoe lenaneong la RT ho batho ba nang le mekhoa e metle, ba bohareng le ba tsoetseng pele."
Boemo ba bopaki C. "Bakeng sa ho ikoetlisa ka boikoetliso, taelo e tšoanang le koetliso ea matla e buelloa."
Matsatsi a phomolo
Boemo ba bopaki C. "Ho khothalletsoa hore nako ea phomolo ea metsotso e 1 ho isa ho e 2 e sebelisoe mananeong a li-novice le mananeong a koetliso ea bobeli. Bakeng sa koetliso e tsoetseng pele, bolelele ba nako ea phomolo e lokela ho lumellana le lipakane tsa boikoetliso bo bong kapa bo koetliso bo joalo Metsotso e meng ea phomolo e ka sebelisoa ka ho kenya litebelisoa bakeng sa ho ikoetlisa ka mantlha 'me metsotso e ka bang 1-2 e ka sebelisoa bakeng sa mekhoa e meng ea boikoetliso e itekanetseng. "
Ho pheta-pheta Velocity
Boemo ba bopaki C. "Ho khothalletsoa hore mehato e liehang ho itekanetse e sebelisoe ke batho ba nang le mekhoa e metle le ba koetlisitsoeng. Bakeng sa koetliso e tsoetseng pele, ho khothalletsoa hore maqhubu a potlakileng, a lekaneng le a ho pheta-pheta a sebelisoe ho ea ka mojaro, palo ea pheta-pheto , le lipakane tsa boikoetliso bo itseng. "
Hangata
Sehlopha sa A. Ho kgothaletswa hore lebelo la matsatsi a 2-3 / beke le sebelisoe bakeng sa koetliso ea li-novice (ha ho koetlisoa 'mele o mong le o mong ho ikoetlisa).
Sehlopha sa bopaki B. Bakeng sa koetliso e bohareng, khothatso e tšoana le ho sebetsa ka 'mele-kapa matsatsi a 4 / beke ha u sebelisa mokhoa oa ho arohana oa' mele o ka tlaase / o tlase (sehlopha se seng le se seng sa mesifa se koetlisitsoeng habeli ka beke).
Boemo ba bopaki C. Bakeng sa koetliso e tsoetseng pele, nako e kholo ea matsatsi a 4-6 / beke e buelloa. Sehlopha sa mesifa se arohanngoa (sehlopha se le seng ho isa ho tse tharo tse koetlisitsoeng ka ho ikoetlisa) se tloaelehile ho nolofalletsa lentsoe le phahameng ka sehlopha sa mesifa.
Bakeng sa ho hlahloba boima ba 'mele le ho koetlisa lithuto tsa motheo , u ka bala litokomane tse qalang .
Mohloli:
Nicholas Ratamess, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Mekhoa e tsoelang Pele ea Koetliso ea ho Hanyetsa Batho ba Nang le Bophelo bo Botle. Meriana le Saense ka Lipapali le ho ikoetlisa : March 2009, Buka ea 41, Senyesemane 3, maq. 687-708.