Ho beha le ho pheta-pheta ke motheo oa mananeo a koetliso ea boima . U lokela ho tseba hore na ba bolela'ng le hore na u ka kopanya joang le ho li bapisa bakeng sa phello e ntle ho finyella lipakane tsa hau.
Ho beha le ho pheta-pheta
Ho pheta-pheta, ho tsejoang hape e le phetolelo e khutšoanyane, ho phethoa ho le mong ho ikoetlisa: ho bolaea ho hong , khatiso e le 'ngoe ea benche , lehlakoreng le le leng la letsoho .
Sehlooho ke letoto la ho pheta-pheta. Ka mohlala, ho pheta-pheta ka makhetlo a robeli ho ka ba mochine o mong oa mechine ea khatiso ea benche.
Nako e setseng ke nako e sebelisitsoeng ho phomola pakeng tsa lisebelisoa tse lumellang mesifa hore e hlaphoheloe . Mokhoa o mong oa ho ikoetlisa o na le phomolo e khutšoanyane kapa e nyane pakeng tsa lipepa
E-1RM, kapa ho pheta-pheta holimo, ke ea hao ea bohlokoa ka ho fetisisa kapa ea bohlokoa ka ho fetisisa eo u ka e phahamisang hanngoe ka ho pheta-pheta ho ikoetlisa. Ka hona, 12RM ke eona e ka sehloohong eo u ka e phahamisang le ho atleha ho pheta-pheta 12 ka mokhoa o nepahetseng. Ka mohlala:
Khatiso ea Barbell Overhead: 50 lik'hilograma 3 X 10 RM, 60 metsotsoana
Seo se ne se tla bolela lihlopha tse tharo tsa mechine e meholo (tse ka holimo ho tse leshome) tse sebelisang boima ba lik'hilograma tse 50, tse nang le li-60 tse phomolo pakeng tsa li-sete
Se Molemohali bakeng sa Lipakane Tsa Hao
Ke palo efe ea li-reps, tse ngata hakae, le nako ea phomolo efe e sebetsang hantle bakeng sa lipakane tsa hau? Mona ke kamoo e sebetsang ka litsela tse kholo; lintlha tse ntle li itšetlehile ka lipakane tsa hau le ho ikoetlisa hona joale.
- Koetliso ea matla e sebelisa boima bo boholo ka ho fetisisa, bo bongata ba ho pheta-pheta le nako ea phomolo e telele ka ho fetisisa. Sena se ntlafatsa ntlafatso ea matla.
- Hypertrophy bakeng sa boholo ba mesifa le koetliso ea 'mele e sebelisa litekanyo tse bobebe, ho pheta-pheta hape le nako e fokolang ea phomolo.
- Matla a ho mamella a na le boima bo fokolang hape, a pheta-pheta le ho phomola ho feta.
- Koetliso ea matla e na le litekanyo tse bobebe (ho feta koetliso ea matla) le ho phomola nako e telele ha li ntse li shebane le lebelo la ho phahamisa phahamisa.
Matsatsi a phomolo
Ka kakaretso, ho phomola pakeng tsa lichelete ho oela ka har'a mebala ena:
- Matla: metsotso e 2-5
- Hypertrophy ea mesifa: metsotsoana e 30-60
- Mamello ea Mamello: metsotsoana e 30-60
- Matla: 1-2 metsotso
Tsena ke melao-motheo ea kakaretso, leha ho le joalo u ka qapa mefuta e mengata ea lihlopha, li-reps, phomolo le mekhoa ea ho ikoetlisa ho u fumana se molemo ka ho fetisisa. Moetlisi ea nang le boiphihlelo le mokoetliso oa maemo a ka u thusa ho rera lenaneo le molemo ka ho fetisisa.
Ho potlakisa ho Etsoa ka Koetliso
Contraction velocity ke lebelo leo boikoetliso bo sebetsang ka lona. Sena se na le phello holim'a lipakane tsa koetliso le liphetho.
Tsena ke tataiso e akaretsang.
- Matla : 1-2 metsotsoana concentric le eccentric
- Hypertrophy : metsotsoana e 2-5 e ikhethang le e ikemetseng
- Mamello: 1-2 metsotsoana concentric le eccentric
- Matla: Ka tlase ho motsotsoana o le mong feela, metsotsoana e '
Tsela ea ho Bala Pheta-pheta Maximums (RM)
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 mochine oa khatiso ea bench e le mohlala:
- 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
Sena se fana ka maikutlo a hore u lokela ho khona ho phahamisa ntho e lekaneng, ho phahamisa tse tšeletseng ho karolo ea 85 lekholong ea botho ba hao, le mekotla e 15 ka liphesente tse 65 tsa hau ea hau ea botho ea 1RM, e nang le liphesente tsa leha e le efe ho phahamisa.
U se ke ua nahana hore sena ke boitsebiso bo feletseng; ke tataiso le motheo oa ho khetha litekanyo tse loketseng tsa ho sebetsa ka ho kopana le boitsebiso bo mabapi le lihlooho le ho khutlela ka holimo.
Mananeo a Koetliso
Lenaneo la koetliso ke lenane la boikoetliso, mekhahlelo, matla, le bolumo, ho sa tsotellehe hore na o koetlisetsoa boima ba 'mele kapa koetliso efe kapa efe ea ho ikoetlisa.
Ka tlase lethathamo la mefuta e ka fetolang lenaneong leha e le lefe la koetliso ea boima. Ho ka khoneha hore ho be le mekhahlelo e batlang e se na moeli, e mengata ea eona e tla sebetsa ka mokhoa o itseng empa ha e le hantle e loketse bakeng sa lipakane tsa hao tsa kapele.
- Khetho ea ho ikoetlisa
- Boima kapa ho hanyetsa
- Palo ea pheta-pheta
- Palo ea lihlooho
- Lebelo la ho tsamaea
- Nako pakeng tsa litekanyetso
- Nako lipakeng tsa liboka (matsatsi a koetliso / beke)
- Nako pakeng tsa mehla ea periodization
Ho tsohle, o na le lintho tse ngata tseo u lokelang ho li khetha ho tloha ha u qala leeto la ho ikoetlisa ka boima ba 'mele. Fumana likeletso tse ntle, u tsoele pele butle-butle u be u tiile 'me u be le mamello.