Ƙarfin ƙarfin jiki vs. jiki: abin da gaske ya bambanta a horo

Ana amfani da kayan aiki iri ɗaya da kuma motsa jiki iri ɗaya a motsa jiki na motsa jiki da kuma motsa jiki na motsa jiki, amma suna auna nasara a hanyoyi biyu dabam dabam. Ɗaya tana ƙidaya kilo da ka ɗaga cikin motsi uku, ɗayan kuma yana ƙidaya yawan tsoka da kake ɗauka da kuma yadda take. Wannan bambanci guda a burin ya canza kusan kowane canji na horo, daga yawan maimaitawa zuwa lokutan hutawa.

Manufar tana motsa komai.

Karfafawa shine gasar a cikin ɗagawa uku: squat, bench press da kuma deadlift. Kuna samun ƙoƙari uku a kowane ɗagawa, ƙoƙarinku mafi kyau da aka samu, kuma wannan jimlar ita ce sakamakonku. Babu wanda ya damu da yadda kake kallo, kawai ko ka kulle nauyin bisa ga dokoki.

Ana yin la'akari da ginin jiki ta hanyar gani: Girman tsoka, simintin gyare-gyare, yanayin da kuma rabo dangane da sauran masu fafatawa a cikin kundin ku. Ƙarfi kayan aiki ne a nan, ba sakamako ba. Shi ya sa mai motsa jiki zai yi farin cikin musanya barbell squats da na'urar hack squat idan ta fi kyau a cikin quads, yayin da mai motsa jiki ba zai iya ba, domin barbell squat kanta ita ce gwajin.

Yadda ake horar da mutane dabam dabam

Ƙarfin ƙarfin ƙarfin

• Maimaitawa da ƙarfin: mafi yawan aiki a cikin 155 re range a 8092% na 1RM, tare da 36 aiki sets da babban lif.
• Ka huta: 35 minti tsakanin saiti mai nauyi, da 58 minti kafin kusan mafi girma guda. Rage hutawa gajere kawai yana sa saiti na gaba ya raunana, wanda ya kayar da manufar.
• Yawanci: kowane daga 23 sau a mako; benci sau da yawa sau 3, tun da fasaha ta rushe da sauri ba tare da maimaitawa ba.
• Ƙarar: kusan 102020 saiti mai wuya a kowane motsi a mako, da kuma aikin kayan aiki a cikin 612 reps range.
• Shiryawa: Ƙungiyoyi na makonni 488 tare da saukewa kowane makonni 46 da kuma aiki na aiki a kusa da RPE 79.

Ƙungiyar motsa jiki

• Maimaitawa da ƙarfin: mafi yawan aiki a cikin 61515 re range a 6080%80% na 1RM, tare da aikin warewa (hawan gefe, ƙuƙwalwar kafa) zuwa 152525 reps.
• Ka huta: 60120120 seconds a kan ware, 23 minti a kan mahadi. Manufar ita ce a tara aiki, ba a kafa tarihi ba.
• Ƙarar: 102020 saiti mai wuya a kowace ƙungiyar tsoka a mako, raba cikin zaman 2 don wannan rukuni.
• Kusa da gazawar: 033 maimaitawa a cikin ajiya, tare da saiti na ƙarshe na motsa jiki wani lokaci ana ɗaukar shi zuwa ga gazawar fasaha, amma ba a kowane motsa jiki ba kuma ba kowane zaman ba.
• Aikin kisa: Cikakken kewayon motsi, sarrafawa 23 na biyu eccentric, babu swinging. Ci gaba yana nufin +2,5 kg ko +12 maimaitawa a kan lokaci na ƙarshe.

Zaɓin motsa jiki da kuma fasaha

Mai ɗaukar nauyi yana tsara fasaha don rage hanyar bar: wani fadi squat matsayi, wani baka a kan benci, da mashaya ja kusa da jiki a cikin deadlift. Yana da kyau kuma yana da amfani, amma yana rage yawan nauyin da ake yi wa tsoka a lokacin da aka miƙa ta.

Mai gina jiki yana yin akasin haka. Suna zaɓar bambancin da ya sa tsoka a cikin mafi tsawo, matsayi mafi wuya: gaban ko ƙafãfun kafaɗa, matsawa da dumbbell maimakon barbell, Rumanian deadlifts maimakon al'ada. A matsayinka na ƙa'ida, mai ɗaukan nauyi yana zaɓar motsa jiki da ke motsa nauyi sosai, kuma mai gina jiki yana zaɓar wanda ke gajiyar da tsoka da ya fi dacewa don ya rage kuɗin haɗin gwiwa.

Abinci da kuma nauyin jiki

Protein iri daya ne ga duka biyu: 1,62,2,2 g da kilogram na nauyin jiki da rana, rarraba a kan 355 abinci na 254040 g kowane. Carbohydrates a kan kwanaki masu wuya suna zaune a kusa da 466 g / kg, kuma mai ya kamata ya kasa 0,6 g / kg.

Bambanci shi ne inda za mu je. Masu motsa jiki suna zagayawa: Ƙarin 200400400 kcal a lokacin samun kashi 0,250,0,5% na nauyin jiki a mako, sa'an nan kuma rashi 300500500 kcal don 0,51%1% rasa a mako a tsawon makonni 122020. Masu motsa jiki suna da nauyin nauyi kuma yawanci suna zaune a cikin kulawa ko ƙananan ƙari, saboda kowane kilogram da aka rasa yana da ƙarfin ɗaukar wasu ƙarfi tare da shi. Sauke 45%5% na nauyin jiki cikin ruwa a cikin sa'o'i 24 kafin a auna shi al'ada ce, amma ba cutarwa ba ce kuma ba ta da ma'ana ba tare da kwarewa da kulawa ba. Barci na awa 7-9 na cikin shirin, ba kyauta ba.

Raunin da kuma farfadowa

Karfafawa yana dauke da hadarin babban abu daya da ba daidai ba: Ƙananan baya, kafada a kan benci, adductors a cikin squat. Gina jiki sau da yawa yana haifar da matsaloli daga tarin yawa, galibi ƙyallen hannu da ƙafar kafada. Abubuwa iri ɗaya ne ke taimakawa a duka biyun: 81010 minti na dumama, 35 saitin ramping kafin nauyin aiki, da kuma ƙara yawan mako-mako da ba fiye da 1020%20% a lokaci guda ba.

Lokacin da za ka je wurin likita

• Ciwo wanda ya wuce makonni 2 3, ko farkawa da dare, duk da rage nauyi.
• Jifa, numbness ko rauni a hannu ko kafa, musamman idan ka fara sauke abubuwa.
• Ciwon kirji, numfashi, haushi ko rashin hankali yayin saiti.
• Ƙumburi na kwatsam, rashin ƙarfi ko rashin iya ɗaukar nauyi a kafa bayan motsi ɗaya.
• Rashin fitsari mai duhu da ciwo mai tsanani kwana biyu bayan wani babban zaman (mai yiwuwa rhabdomyolysis) wanda yake da gaggawa.
• Kafin ka fara wani shiri mai tsanani idan kana da shekaru sama da 40, ko kana da hawan jini, ciwon sukari ko kuma kana da wani ciwon zuciya a cikin iyalinka.

Yadda za a zabi

A farkon shekaru 1 2 bambancin ya fi muhimmanci fiye da mutane suna da'awar: Dukansu suna buƙatar motsi na asali, fasaha mai tsabta da ci gaba mai dorewa. Bayan haka, ka zaɓi abin da zai sa ka ci gaba da motsa jiki. Idan lambar da ke kan sandar ta motsa ka, ka yi motsa jiki; idan madubi ya motsa ka, ka yi motsa jiki.

Wani hadaddiyar halitta cikakke ne: Kwanaki 2 masu nauyi (squat da benci a cikin zangon 3155 reps) da kuma kwanakin 2 na hypertrophy (81515 reps, ƙarin keɓewa) a kowane mako yana aiki da kyau tsawon shekaru. Ka sani cewa idan ka shirya don wani taro ko kuma wani wasan kwaikwayo, za ka daina yin sulhu kuma shirin zai yi tsanani.

Gajerun bayanai

• Tashin ƙarfi yana da maki uku, motsa jiki yana da alama everything duk abin da ya biyo baya.
• Ƙarfin ƙarfin: 15 maimaitawa a 80992% na 1RM, 35 minti hutawa, kowane dagawa horar 23 sau a mako.
• Ƙungiyar motsa jiki: 61515 maimaitawa, 1020 sets da tsoka kungiyar da mako, 60120120 seconds hutawa, 03 maimaitawa a ajiya.
• Protein yana da 1,62,2,2 g/kg a duka biyun; bambancin shine adadin kuzari da kuma ko kuna riƙe da nauyin nauyi.
• Ciwo bayan makonni 2 3, numbness, ciwon kirji ko fitsari mai duhu yana nufin dakatar da horo da kuma bincika.