Uma ucabanga ukuthi amandla okwakha nemisipha kuphezulu ezintweni eziza kuqala kuwe zokuqeqesha, ungase ube nentshisekelo yokufunda kabanzi mayelana nokukhuphuka kwama-reps (okubuye kwaziwe ngokuthi amaladi noma amaphiramidi).
Ayini ama-reps akhuphukayo?
Lezi zinhlobo zokuphindaphinda zimane ziwuchungechunge lokuphindaphinda okwandayo, ngesisindo esifanayo, kuze kube yilapho inani eliphelele seliqediwe. Ungakwazi futhi ukuwenza wehla (amaphiramidi) noma uphinda uchungechunge (amagagasi), kodwa lokhu sizokubona kamuva.
Isibonelo, esikhundleni sokwenza amasethi ama-5 wokuphindaphinda okungu-5, ungenza:
- Setha impinda engu-1 – 1
Setha 2 - 2 reps
Setha 3 - 3 reps
Setha 4 - 4 reps
Setha 5 - 5 reps
Setha 6 - 5 reps
Setha 7 - 5 reps
Noma ngisho:
- Setha impinda engu-1 – 1
Setha 2 - 2 reps
Setha 3 - 3 reps
Setha 4 - 4 reps
Setha 5 - 5 reps
Setha 6 - 6 reps
Setha 7 - 4 reps
Uzoqaphela ngokushesha ukuthi ama-reps aphezulu adinga inani eliphezulu lamasethi aphelele ukuze enze; Nokho, ngenxa yokuthi amasethi okuqala angu-2-3 aphansi kakhulu, uzokwazi ukuzenza ngesikhathi esifushane sokuphumula. Futhi, isikhathi esiphelele esidingekayo ukwenza amasethi angu-7 okuphindaphinda okukhuphukayo kufanele kube cishe isikhathi esifanayo esisithathayo ukwenza amasethi angu-5 okuphindaphinda okulandelanayo.
Uma ukhathazekile ngokuthi wonke amasethi wakho we-low-rep anomthelela omncane ekwakhiweni kwemisipha, ngakho-ke ungesabi.
Uma kuziwa ekwakheni amandla nemisipha, ivolumu ephelele kuphesenti elithile le-1-rep max (1RM) yiyona ebalulekile: ama-reps namasethi kumane kuyindlela yokuhlela umthwalo wakho wokuqeqesha.
Nakuba kunemithetho okufanele ilandelwe, ukusebenzisa ama-reps akhuphukayo kukuvumela ukuthi ufinyelele ivolumu ephelele edingekayo ukuze wakhe imisipha namandla ngenkathi usebenzisa kuphela ama-reps aphezulu.
Kungani kuthakazelisa ukuqeqesha ngale ndlela?
Wake wazizwa sengathi isethi yakho yokuqala enesisindo esisebenzayo iyinselele kakhulu futhi iyakhathaza kunalokho okufanele kube yiyo?
Nginesiqiniseko sokuthi awudingi ukuthi ngikutshele ukuthi uma uchungechunge luzwakala kanje, ikhwalithi yokudlala kabusha kungenzeka yehle, futhi lapho ikhwalithi ihlupheka, imiphumela ingase futhi. Kodwa-ke, ukusebenzisa ukuphindaphinda okwenyukayo kuyiqeda ngokuphelele le nkinga.
Kuyiqiniso ukuthi le ndlela yokuqeqesha ingase ibonakale ingathandeki, ngoba ngokuqinisekile uzokhathala ngokwengeziwe njengoba uchungechunge luqhubeka futhi, ngakho-ke, ikhwalithi yokuphindaphinda izohlupheka. Kodwa, eqinisweni, kuphambene. Njengoba amasethi eqhubeka, isisindo sizozizwa silula futhi ama-reps azoba lula kakhulu.
Lokhu kungachazwa ngu ukwenzeka kwe ukunikwa amandla emva kokusebenza, lapho umsipha ungaveza amandla amaningi ngenxa yokufinyela kwangaphambilini. Ngemva kokuncipha kwemisipha, umsipha ukhathele futhi unamandla, futhi njengoba ukukhathala kuphelelwa kuqala, umsipha uzoshiywa esimweni esinamandla futhi ukwazi ukukhiqiza amandla amaningi.
Njengoba amasethi ambalwa okuqala okukhuphukayo ephansi, ukukhathala kuzoba phansi kakhulu, okusho ukuthi umphumela wokunika amandla cishe useduze.
Ukwanda kogqozi kwenzeka
Enye inzuzo yokukhuphuka kwama-reps ukukhuthaza ukwanda.
Uma uhambisa izinsimbi ezisindayo kalula kakhudlwana, ingqondo izoyibheka njengempumelelo enkulu futhi ikuvuze ngesibhakela ngenxa yalokho. dopamine. Esikhundleni sokuzizwa ukhathele kakhulu, uzojabula kakhulu futhi ukhuthazeke kakhulu.
Ngaphezu kwalokho, uguquko ku-stimulus ukusuka kwelinye isethi ukuya kwelandelayo kuzokugcina ezinzwaneni zakho, ngakho-ke uma ungumuntu ofikelwa isithukuthezi kalula phakathi nokuzivocavoca okuyinhloko, ama-reps akhuphukayo ayindlela enhle kakhulu yokuhlala ugxilile futhi ugqugquzelekile.
Ungaluhlela kanjani lolu hlobo lokuphindaphinda?
Njengoba sixoxile ekuqaleni, lawa ma-reps angasetshenziselwa kokubili usayizi namandla, futhi nakhu okudingeka ukwazi mayelana nokuhlelwa kwe-rep ekhuphukayo.
Lokhu kusebenza kahle kakhulu ngokuzivocavoca kwe-bar enkulu, njengokuhlukahluka kwe squats, ukuhluka kwe isisindo esifile kanye ne-bench press. Kodwa futhi zisebenza kahle ngokudonsa-ups (kucatshangwa ukuthi ungenza izikhathi ezingu-10+ eziqinile ngesisindo somzimba wakho).
Uchungechunge oluphezulu lungalungiswa ngezindlela ezintathu ezihlukene:
- Izitebhisi: ukuqala ngezimpinda ezimbalwa nokwengeza izimpinda kuze kuqedwe zonke izimpinda.
- Amagagasi: Ukuqala ngama-rep aphansi nokusebenza ngendlela yakho ufike kusethi ephezulu yokuphindaphinda, bese uyaphinda.
- Amaphiramidi: Iqala ngama-rep aphansi futhi ikhuphuke iye kumasethi aphezulu, bese iphetha ngamasethi ambalwa aphansi.
Umthetho we-3 rep
Kungenzeka ukuthi uthole ukuthi unezikhathi lapho ungakwazi ukwandisa ukuphindaphinda kwesethi yesibili yesi-2 nokuthi eyokuqala yayinganele ukukuvusa; ngisho, ukuthi umzimba udinga isikhathi esengeziwe sokuzilungiselela. Nakuba lokhu kuyinto evamile, sicela uqaphele okulandelayo:
Uma udinga amasethi angaphezu kuka-3 ngaphambi kokuthi ulungele ukuqala ukwandisa ama-reps, khona-ke lokhu cishe kusho enye yezinto ezimbili: ulungile. usebenzisa isisindo esiningi noma usakhathele kusukela esikhathini sakho sangaphambilini.
Uma lokhu kwenzeka, nciphisa isisindo sokusebenza noma yeka ukujima ngokuphelele futhi ugxile ekululameni kahle ngaphambi kokuqeqeshwa futhi.