Lintho tsa bohlokoa
Ho pheta-pheta ho boima (rep) ke phetho e le 'ngoe ea boikoetliso: sekontiri se le seng, squat e le' ngoe, letsoho le le leng la letsoho. Setemane ke palo e khethiloeng ea ho pheta-pheta pele u phomola. A re re makhetlo a 10 a pheta-pheta ho 1 sete ea li-curls tsa letsoho. Nako e setseng ke nako pakeng tsa lisebelisoa. The 1RM kapa ho pheta-pheta boholo ke ea hao ka boleng bo botle kapa ka ho fetisisa eo u ka phahamisa hang ka boikoetliso leha e le bofe.
Kahoo 12RM ke eona e ka sehloohong eo u ka e phahamisetsang bakeng sa ho pheta-pheta habeli.
Barbell Arm Curl, 40 lik'hilograma 3 X 12 RM, 60 metsotsoana
Seo se ne se tla bolela lihlopha tse 3 tsa li-curls tsa matsoho tse 12 tse nang le boima ba lik'hilograma tse 40 le metsotsoana e 60 e phomolong pakeng tsa litekanyetso. Joale u tseba joang hore na ke likoloi tse kae, li beha le nako efe ea phomolo e molemohali ho uena? Mona ke kamoo e sebetsang ka litsela tse kholo. Lintlha tse ntle ke tsa hao le moetlisi oa hau ho sebetsa.
- Koetliso ea matla e sebelisa boima ka ho fetisisa, palo e khutšoanyane ea ho pheta-pheta le phomolo e telele ka ho fetisisa.
- Koetliso kapa ho koetlisa maqhubu a mesifa ho sebelisa litekanyo tse bobebe, ho pheta-pheta hape le nako e fokolang ea ho phomola.
- Matla a ho mamella a na le boima bo fokolang hape, a pheta-pheta le ho phomola ho feta.
- Koetliso ea matla e akarelletsa litekanyo tse bobebe le ho phomola nako e telele ha li ntse li shebeletse lebelo la phahama.
Hona joale ke melao-motheo e tloaelehileng, leha ho le joalo batho ba etsa lintho tsa mefuta eohle ka motsoako oa lihlopha, ho tsosolosa, ho phomola pakeng tsa li-sete, le mokhoa oa boikoetliso bakeng sa ho fumana motsoako o motle bakeng sa bona.
Lenaneo lena la ho ikoetlisa bakeng sa mochine oa khatiso oa benche le ka 'na la shebahala ho ea ka lipakane tse sa tšoaneng tse qalang ho tsoa ho tse ling tsa boima ba lik'hilograma tse 73:
Tlhōlisano ea Benche - 1RM = 160 lik'hilograma
- Matla. Lik'hilograma tse 140, 2 X 5, metsotsoana e 180
- Hypertrophy. Lik'hilograma tse 120, 3 X 10, 60 metsotsoana e 60
- Mamello ea Matla. 100 lik'hilograma, 3 X 15, metsotsoana e 45
- Matla. 100 lik'hilograma, 3 X 8, metsotsoana e 120
Ntho e 'ngoe eo u lokelang ho e ngola mona ke hore ho na le boikarabelo ba ho phomola ka ho lekaneng pakeng tsa litekoto tse boima ka koetliso ea matla e le hore u finyelle sephetho se setle, ha u koetlisoa ka matla, nako e lekaneng ea phomolo e boetse e le ea bohlokoa hobane phaello e' ngoe le e 'ngoe e tlameha ho etsoa ka lebelo le phahameng bakeng sa phello e ntle. Kahoo ka matla le ho koetlisa matla, etsa bonnete ba hore u fumana phomolo e hlokehang pakeng tsa litekanyetso. Ho tsitsisa maikutlo le matla ho mamella ha ho bohlokoa hore u sebelise nako e khutšoane , le hoja mohlomong u le motle.
Ho potlakisa ho Etsoa ka Koetliso
Contraction velocity ke lebelo leo ho ikoetlisa ho etsoang ka lona 'me sena se boetse se na le phello liphellong tsa koetliso. Tse latelang ke tataiso e akaretsang ea lipakane tsa koetliso ea boima.
- Matla - 1-2 metsotsoana e kgolo le eccentric
- Hypertrophy - metsotsoana e 2-5 e ikhethang le e kentse
- Mamello - ka metsotsoana e 1-2 ho ea pele le eccentric
- Matla - ka tlase ho motsotsoana o le mong ka motsotsoana, metsotsoana e '
Ho lekanya 1RM
Ho ea ka Mokhatlo oa Sechaba oa United States oa Matla le oa Boemo, ho abeloa ho pheta-pheta ho fapana le karolo ea 1RM, ho phahamisoa ha hao, ho tsamaisoa ka tsela e latelang, ho sebelisa mohlala oa khatiso ea benche:
- 100% ea 1RM - lik'hilograma tse 160 - ho pheta-pheta 1
- 85% ea 1RM - lik'hilograma tse 136 - li pheta-pheta 6
- 67% ea 1RM - lik'hilograma tse 107 - li pheta-pheta tse 12
- 65% ea 1RM - lik'hilograma tse 104 - li pheta-pheta tse 15
- 60% ea 1RM - lik'hilograma tse 96 - warmup reps
(E thehiloe ho: Baechle le Earle, Lihlooho tsa Boikoetliso ba Botho ba NSCA , 371, 2004.)
Sena se bolela hore o lokela ho phahamisa molemong oa hao oa botho, mekotla e 6 ho karolo ea 85 lekholong ea hau ea hau ea botho le mekotla ea 15 ka liphesente tse 65 tsa motho oa hau ea bohlokoa ka ho fetisisa oa 1RM - le ka liphesente tse lekanyelitsoeng bakeng sa phahamisa leha e le efe pakeng tsa, mme mohlomong ka tlase .
U se ke ua nahana hore sena ke boitsebiso bo feletseng; ke feela tataiso le motheo oa ho khetha litekanyo tse loketseng tsa ho sebetsa.
U ka bona kamoo o ka lekanyang molemo oa hau kapa 1RM ho tloha ho 12 RM - palo ea 107 ka 100 e arotsoeng ke 67.
Lenaneo la koetliso, ke kemiso ea makhetlo a mangata, matla, boholo le mofuta oa boithaopi, ho sa tsotellehe hore na o koetlisetsoa boima ba 'mele kapa koetliso efe kapa efe ea ho ikoetlisa. Ha ho koetlisoa boima, ho sebelisoa mekhoa le litsela tse sa tšoaneng.
Mona ke mefuta e ka fetolang lenaneong leha e le lefe la koetliso. Ho ka khoneha hore ho be le mekhahlelo e batlang e se na moeli, boholo ba eona e tla sebetsa ka mokhoa o itseng empa e seng hantle haholo.
- Khetho ea ho ikoetlisa
- Boima kapa ho hanyetsa
- Palo ea pheta-pheta
- Palo ea lihlooho
- Lebelo la ho tsamaea
- Nako pakeng tsa lichelete
- Nako pakeng tsa liboka (matsatsi a koetliso / beke)
- Nako pakeng tsa mekoloko ea nako ea nako
Mona ho na le mekhoa le mekhoa e hlaheletseng ea koetliso ea boima le lenaneo la ho haha 'mele.
Koetliso ea 'mele e feletseng. Ho koetlisa lihlopha tse kholo tsa mesifa nakong ea thupelo. U khetha letoto la likoloho, mohlomong ho isa ho tse leshome, ho netefatsa hore lihlopha tsohle tse kholo tsa mesifa li sebelisoa boemong bo itseng
Senya tsamaiso. Mekhoa e meng ea lihlopha tse kholo tsa mesifa. Ho koetlisoa, ho re, matsoho, mahetleng le thuto ea morao e le 'ngoe, ebe maoto a mabeli, litho tsa mpa sebokeng se latelang.
Periodization e ka hlalosoa e le mekhahlelo e tsoelang pele kapa ea libaesekele ea koetliso ka nako e behiloeng bakeng sa ho finyella sephetho ka nako e behiloeng. Ho arola lenaneo la selemo le selemo ka litsela tse fapaneng tsa koetliso le lipakane tse fapaneng tse fapaneng ke mohlala. Sena se tloaelehile mananeong a khethehileng a lipapali le mefuteng ea tlhōlisano ea ho boima. Mohlala: ho hlokomeloa ha nako-nako, matla a pele a selemo, matla a ho qeta nako ea selemo le matla, tlhokomelo ea nako ea selemo, ho phomola ha nako ea morao.
E nchafatsa . Ho khella fatše ke mokhoa oa ho sebelisa lihlopha tse peli tse fapaneng tsa mesifa ka ho latellana ka potlako ka morero oa ho matlafatsa mesifa ea ho hōla le ho fana ka phomolo ka sehlopha ka seng. Kakaretso ea leoto le leoto la maoto bakeng sa quadriceps le hamstrings ke mohlala.
Setsi se likarolo. Ho e-na le ho fetola lihlopha tse fapaneng tsa mesifa, lik'hemik'hale li beha liketso tse ling tse fapaneng kapa lisebelisoa bakeng sa sehlopha se le seng sa mesifa. Mohlala o latela mefuta ea triceps e khutlisang morao ka triceps pherese - mohopolo oa ho sutumelletsa mesifa ho lekaneng e le hore e fumane mechine e meng ea likoloi.
Pyramide. Lenane la mofuta ona le kenyeletsa ho hlahisa ho tloha ho khanyang ho ea ho boima ba boima ba boikoetliso bo tšoanang, kapa esita le ho tloha boima bo bobebe ho itšetlehile ka lenaneo. Palo ea lisebelisoa e boletsoeng. Ho etsa mohlala, dumbbell curl:
- Lik'hilograma tse 20 tsa makhetlo a 10
- Lik'hilograma tse 30 X tse pheta-phetoang
- Lik'hilograma tse 40 tsa makhetlo a 6
Ho theola lihlopha ho tšoana le piramite e sa fetoheng 'me ho na le mefuta e mengata. Ka mohlala o le mong u phahamisa ho hlōleha ho sa tsotellehe hore na palo ea bobeli e ntse e hokae ka seteishene sa bobeli le sa boraro. Qala ka boima bo boima 'me u etse palo e lekanngoang ea ho pheta-pheta; fokotsa boima ba 'mele, e re karolo ea 20 lekholong, e etsa setulo se latelang sa ho hlōleha; joale o fokotsa hape mme o hloleha hape ka phomolo e nyane ea nako. Ena ke koetliso e matla haholo. Mohlala ke khutsufatso ea dumbbell e latelang:
- Lik'hilograma tse 40 tsa X 8
- Lik'hilograma tse 30 X ho hlōleha
- Lik'hilograma tse 20 tsa ho hlōleha
Phahameng. Superslow e kenyelletsa khopolo ea ho lieha le ho lekanyetsa liphapang tse ikemetseng le tse se nang boikhethelo. Melemo e reriloeng ea sena e hanyetsanoa ke ba bangata. Baratuoa ba phahameng ba phahamisetsa metsotso e 10 kapa e ka tlase ho metsotso e 'ngoe le e' ngoe ea phahama.
Koetliso ea sekolo. Sena se totobatsa ho khutla kapa ho theola liketso tsa phalliso leha e le efe ka lebaka la hore ho hlahisa phetoho e ntlafetseng ea likokoana-hloko hobane ho senyeha ha mesifa le ho fumana litlhapi tse ngata ho finyelloa. Mohlala o motle ke oa curls. Hangata o hloka thuso ho fumana karolo e tsepamisitseng kapa e phahamisang e phethiloe.
Mananeo a khethehileng a lipapali a etselitsoe ho ntlafatsa tshebetso lipapaling tse khethehileng ka ho matlafatsa mesifa ea ho phela hantle ho lipapali tsena, haholo-holo ka ho koetlisa boima ba nakoana.
Lijo, phepo e nepahetseng le lisebelisoa
Ho ja lijo tse nepahetseng le phepo e nepahetseng ke tsa bohlokoa haholo ho phahamisa liphello ho tsoa lenaneong leha e le lefe la thuto ea lipapali, 'me ha ho joalo. Bala sehlooho sa ka: Ho ja lijo tsa ' mele oa morupeluoa ' me u shebane le sehlooho se tlang sa ho hlahloba ka li-supplement.
Sheba hape: Lintho tsa bohlokoa tsa Koetliso ea Boima ba 'mele le Koetliso - Karolo ea 1 le Karolo ea 2.
> Mohloli
> Khabaro ea WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteriger J, Stone MH, Ratamess NA, Triplett-McBride T. American College ea Meriana ea Meriana. Koleji ea Amerika ea Lipapali Palo ea boemo ba meriana. Mehlala e tsoelang pele ea ho hanyetsa batho ba baholo ba phetseng hantle. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80.