Koetliso ea Boima bo phahameng ka ho fetisisa ka li-Supersets le Pyramids
Lipheolelo tsa hau tsa ho hanyetsa li ka 'na tsa e-ba matla, mesifa, boikhathollo, kapa boima ba' mele. Haeba u 'nile ua sebetsa hangata' me u itokiselitse ho tsoela pele, mekhoa e kenyelletsang lipiramide le supersets e ka ba tsa hau; empa u lemohe, li-protocols tsena tsa koetliso li ka u otla ka thata.
Ka bokhutšoanyane, li-supersets ke lihlopha tsa boikoetliso ba boima ba 'mele bo etsoang ka sequentially ho se na phomolo pakeng tsa bona.
Ho ba sieo ha phomolo ho hlalosa hantle li-supersets.
Li-Pyramids li akarelletsa ho qala ho theoha le ho qeta holimo, kapa ho qala holimo le ho qeta ho theola boima ba 'mele.
Mekhoa ena ke ea baetsi ba 'mele ka sehloohong, empa u tla hlaolela matla le mesifa ka mosebetsi o boima o kenyelletsoang mekhoeng ena.
E nchafatsa
Ha e le hantle, ha ho na letho le hlakileng mabapi le supersets ha ho tluoa tabeng ea litaelo tse qaqileng le liphetho tseo u ka li lebellang. Lithuto tse seng kae tse lekantsoeng li fumaneha. Baetsi ba 'mele ba atisa ho hlapanya ka ho holimo ho hoholo ha mesifa. Bakeng sa tahlehelo ea boima ba 'mele,' me kamoo ho ka lebelloang kateng, mosebetsi o eketsehileng le matla a ho ikoetlisa ho tsebahala ho eketsa litšenyehelo tsa tšebeliso ea matla nakong ea thupelo, hape kamor'a thupelo e le ho feteletseng ho sebelisoa ha oksijene (EPOC). Ho hlolloa ha lichelete ho boetse ho eketsa tlhahiso ea lactate ha e bapisoa le lichelete tsa setso, pontšo ea mesifa e sebetsa ka thata haholo.
Maemo ana a tšoaea mabokose a ho hōla ha mesifa - tlhahiso ea metsolic le lactate tlhahiso. Ka lehlakoreng le leng, barupeli ba matla ba ka 'na ba etsa hantle ho khomarela lifofane tsa Liolimpiki le lihlahisoa tsa bona.
Liphetoho tsa Superset
Liphetoho tse peli tse ka sehloohong li tsejoa: Ho behoa holimo moo boikoetliso ba bobeli bo amang sehlopha se tšoanang sa ' mele (agonist); le ho hlophisoa ha sehlopha sa mesifa se hanyetsanang (mohanyetsi) sechabeng sa bobeli.
O ka eketsa mefuta e fapa-fapaneng ka ho limela ka lik'hemik'hale le ho itšehla thajana le lisebelisoa tse khanyang le tse boima pele le tsa bobeli.
Lihlahisoa tsa Agonist le tsa Antagonist
Agonist e bolela hore o otla sehlopha se le seng sa mesifa kapa lihlopha tseo bobeli bo ikoetlisang tsona, 'me ha e le hantle, ha ho phomolo pakeng tsa li-supersets, kahoo o tla sebetsa ka thata, ka linako tse ling o atamela khatello ea anaerobic. Mohlala: dumbbell arm curls e lateloang ke li-cable arm curls.
Mofuta o mong oa motheo oa motheo, mohanyetsi ea hanyetsang, o otla lihlopha tsa mesifa. Mohlala ke litlhaloso tsa maoto bakeng sa quads le maoto a maoto bakeng sa hamstrings. Ha u sebelisa mofuta ona o moholo, ha u fumane tekanyo e tšoanang ea khatello ea kelello ho sehlopha se le seng sa mesifa joaloka uena le lihlopha tsa agonist - sepheo se ka sehloohong sa maemo a phahameng. Likhohlano li ka 'na tsa e-ba molemo bakeng sa mefuta e mengata ea ho ikoetlisa, ho sebelisa chelete le ho boloka nako, empa ha li finyelle litekanyetso tsa ts'ebetso bakeng sa mohaho oa mesifa oo agonist a behang oona.
Lihlahisoa tsa pele ho ho fepa le ho qetella ho fepa
U ka etsa li-agonist li beha litsela tse peli - leseli le boima, kapa boima bo boima:
- Koetliso e matla e lateloang ke ho ikoetlisa (pele ho fela). Mohlala ke li-squats tse 10 ka lik'hilograma tse 150 tse lateloang ke mekhabiso e meleng ea maoto ka liponto tse 100 tse se nang phomolo pakeng tsa tsona.
- Boikoetliso bo khanyang bo lateloa ke setho se boima (ka morao ho fela). Mohlala, mela e 10 e pota-fapaneng e nang le li-dumbbells tse 25 tsa limilione tse lateloang ke lefu la Romania ka lik'hilograma tse 150 tse se nang phomolo pakeng tsa lisebelisoa.
- U ka kopanya liketso tsa ho itšehla thajana ka ho ikoetlisa ka lik'hemik'hale kapa ho etsa lintho tse peli ho ikarola kapa ho ikoetlisa ka likarolo tse peli. Leha ho le joalo, ele hloko hore mekhoa e meholo e metsoako ea lik'hemik'hale tse kang mechine ea leoto le li-squats e boima haholo 'me u hloka ho netefatsa hore u sireletsehile ka ho sebelisa letheba ha ho loketse, kapa bonyane u tsepamise maikutlo ka thata hobane u tla khathala nakong ea bobeli.
Koetliso ea Pyramid
Koetliso ea pyramide ke mokhoa o tsoelang pele oa ho beha le ho pheta-pheta . 'Piramide' e bolela kholo ka tlaase 'me e patisane ka holimo. 'Piramide e sa fetoheng' e bolela e kholo ka holimo mme e moqotetsane ka tlaase. 'Me ke seo thuto ea piramide e se bolelang moetong oa koetliso ea boima.
U qala ho theola 'me butle-butle ho fokotseha litekanyo kapa lisebelisoa, kapa u qala leseli' me butle-butle u eketsa boima ba 'mele kapa boea ba' mele. Kapa o ka kenyelletsa ka bobeli ka sethalong se atolositsoeng.
Li-superram le li-pyramide li bitsoa overload systems. Haeba u bopa khatello ea kelello meleng ea mesifa e tla hōla haholoanyane. Leha ho le joalo, mofuta ona oa koetliso ha o otle sebaka se monate bakeng sa matla a eketseha. Matla a hloka ts'ebetso ea neuromuscular, e arabelang hantle ho lits'ebeletso tse boima, ho khutlela morao, le phomolo e lekaneng pakeng tsa lisebelisoa.
Ho koetlisa koetliso ho molemo ka ho fetisisa ho etsoa ka makhetlo a mabeli ho isa ho a mararo ka beke ebile ha ho mohla ho latellanang. Karolo ea protocol ke ho lumella mesifa hore e folise le ho matlafatsa. Esita le hanngoe ka beke e ka 'na ea e-ba molemo bakeng sa ba qalang
Ho futhumala le ho phutholoha
Ho futhumala ho lokela ho kenyelletsa boikoetliso bo bobebe le ho otlolla bonolo metsotso e leshome ho isa ho leshome le metso e mehlano.
Ho pholile ho ka thusa ho fokotsa bohloko ba mesifa lihora tse latelang. Piramadi le koetliso e phahameng e ka u sithabetsa. E pholile ka leseli le otlolohileng, lik'halisthenics kapa ka mosebetsi o itseng o itekanetseng oa ho bala
> Mohloli
> J Strength Cond Res. 2010 Apr; 24 (4): 1043-51. Lits'enyehelo tsa ts'ebetso tsa ts'ebeliso ea li-supersets khahlanong le mekhoa ea ts'ebetso ea boikoetliso ho batho ba baholo ba nang le boiketlo ba boiketlo. Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.