Cholinga chachikulu: kupeza minofu misa

Mtundu: Gawa

Mulingo wokonzekera: apakati, apamwamba

Chiwerengero cha zolimbitsa thupi sabata iliyonse: 4

Zida zofunikira: barbell, ma dumbbells, zida zolimbitsa thupi

Omvera: amuna ndi akazi

Author: Eric Brown

Dongosolo lophunzitsira la OP-21 limakhazikitsidwa ndi mfundo yopumira. Pulogalamuyi idzakuthandizani kumanga minofu ndikuwongolera thupi lanu. Pachimake pakugawanika kwa masiku 4 m'mwamba / pansi ndizomwe zimayambira.

Chiyambi cha OP-21

Timayamba kuphunzitsa chifukwa tikufuna kusintha thupi lathu kuti likhale labwino. Kumayambiriro kwa chilakolako changa cha maphunziro, ndinadzipangira cholinga chowoneka ngati ngwazi. Pambuyo pake, nditayamba kuchita nawo mpikisano, ndinayamba kumvetsera kwambiri zizindikiro zamphamvu ndi zotsatira zamasewera. Komabe, ndi zolinga zokongola zomwe zakhala ndipo zakhala zolimbikitsa kwambiri kwa anthu ambiri.

Mapulogalamu ambiri olimbitsa thupi amakhala ndi cholinga chokwaniritsa chimodzi mwazolinga zitatu zomwe zatchulidwa pamwambapa. Mwachitsanzo, pulogalamu yabwino kwambiri ya Jim Wendler 5/3/1 imayang'ana kwambiri pakukula kwamphamvu. Pulogalamu yosakhoza kufa "8 × 8" yolembedwa ndi Vince Gironde imayang'ana kwambiri pazotsatira zokongoletsa.

Mapulogalamu amatha kusinthidwa kuti akwaniritse zolinga zosiyanasiyana, koma chiwembu chilichonse chimakhala ndi cholinga chothetsa vuto linalake. Kumene, pogwiritsa ntchito "5/3/1", inu kukwaniritsa osati kuwonjezeka zizindikiro mphamvu, koma 8 × 8 adzakupatsani inu zambiri kuposa kusintha chiwerengero chanu. Koma bwanji ngati pangakhale pulogalamu yamtundu umodzi kuti ilimbikitse mphamvu ndikuchita masewera olimbitsa thupi ndikukwaniritsa zolinga zokongola?

Lero ndikufuna kukuwonetsani njira yanga yophunzitsira OP-21, yomwe idakhazikitsidwa ndi yocheperako komanso yogwiritsidwa ntchito pang'ono. Zovutazi zimaphatikiza chitukuko cha mphamvu, masewera othamanga ndi thupi. Chosangalatsa ndichakuti, ndikosavuta kudziwa kuposa kulowa mu imelo yanu.

Kodi mfundo yopumirapo ndi yotani?

OP-21 idatengera njira yophunzitsira yopuma pang'ono. Mpumulo wopumula ndi njira yophunzitsira mwamphamvu kwambiri ndi katundu wambiri, wodziwika kuyambira kalekale. Si chinsinsi kuti anthu ambiri amakonda kupatuka pa zolinga zawo osankhidwa maphunziro. Nthawi zambiri timawawona omwe akufuna kupeza zotsatira zabwino pamaphunziro onse nthawi imodzi. Lingaliroli ndi lokopa, koma, mwatsoka, ndilolakwika kwenikweni.

Simungathe kuthamangitsa akalulu onse nthawi imodzi. Ndikufuna kumveketsa bwino mfundoyi tisanapitirire. Ngakhale cholinga chanu ndi chachindunji (mphamvu, masewera othamanga, ndi zina zotero), palibe pulogalamu yomwe ingaphatikizepo zovuta zonse za maphunziro.

Ndikadakhala ndikuphunzitsa chowongolera magetsi, sindikadagwiritsa ntchito OP-21 ngati chiwembu changa chachikulu chaka chonse. Ali ndi zolinga zina. Ayenera kukweza kulemera kwakukulu ndi nthawi yayitali yopuma, yomwe sikugwirizana ndi mfundo zazikulu za OP-21. Kumbukirani, iyi ndi pulogalamu yapadziko lonse lapansi, osati yeniyeni. Mudzakhala amphamvu, koma mphamvu zomanga sizomwe mumayika patsogolo. Pano pali ndondomeko yomanganso thupi lonse.

Mukamachita masewera olimbitsa thupi kuti mukhale ndi mphamvu, masewera olimbitsa thupi, komanso kunenepa kwambiri, mukufunikira ndondomeko yowonjezera yowonjezereka. Popanda kudzitsutsa (zolemera zolemera, ma reps, kupuma pang'ono, ndi zina zotero) mu masewera olimbitsa thupi, mukutaya nthawi. Minofu imafunikira zovuta zatsopano kuti ikule.

Bench press 3 × 10 sabata iliyonse ndi 90 kg - izi ndi za anthu aulesi. Ndipo mukhoza kuchita zambiri. Nanga bwanji ngati pali njira yonyamulira zolemetsa zolemera kwambiri (70-85% yazowonjezera) pomwe mukuchita ma seti ambiri munthawi yochepa?

Mwachitsanzo, mumasquat 150 × 5 pa seti 4 ndikupumula kwa mphindi zitatu pakati pa kuzungulira. Izi ndi mphindi 3 zopumula kuphatikiza, tinene, masekondi 12 pa seti iliyonse. Nthawi zambiri, mudzafunika mphindi 30-14 kuti mumalize seti iyi ya 17 reps. Bwanji ngati mutachita 20 × 160 mu seti 3, kupumula mphindi imodzi pakati pa kuzungulira? Izi zitha kutenga mphindi 7 kuphatikiza pafupifupi masekondi 7-15 pa seti iliyonse. Mphindi 20-9 zonse za seti ya ma reps 11 okhala ndi zolemetsa zolemetsa.

Njira yopuma yopuma imakulolani kuti mugwiritse ntchito kulemera kwakukulu mwa kuthyola katunduyo m'magulu ang'onoang'ono kuti muwonjezere voliyumu yophunzitsira mu nthawi yochepa. Kodi mukuganiza kuti minofu ya miyendo idzayankha mosiyana ndi katundu woterowo? Kodi mutha kupanga kusakaniza koyenera kwa matani ndi kuchulukitsa kubwereza?

Monga ndanenera kale, lingaliro la kupuma pang'ono si lachilendo. Ngati tibwerera ku zaka za m'ma 50 m'zaka zapitazi, tidzawona kuti njira imeneyi idagwiritsidwa ntchito ndi akatswiri odziwika bwino, mwachitsanzo, Vince Gironde. Pulogalamu yake yotchuka ya 8 × 8. Pambuyo poyang'ana 8 × 8 pansi pa microscope, mudzamvetsetsa kuti iyi ndi kupuma komweko. Chiwembucho chimaphatikizapo ma seti 8 a 8 reps ndi kupuma kwakufupi kwambiri (masekondi 15-30) pakati pa seti.

Mwachiwonekere, ndi nthawi yayifupi yopumula yotere, katunduyo sangakhale woletsedwa kwambiri, apo ayi simudzakhala ndi mwayi wotsiriza masewerawo. Protocol yodziwika bwino ya 8 × 8 ya Vince Gironde ndiyabwino pantchito zolimbitsa thupi. Sizinapangidwe kuti ziwonjezere magwiridwe antchito. OP-21 ikupatsirani kuphatikiza kwapadera pakukulitsa mphamvu ndi maphunziro ogwirira ntchito.

Chabwino, zikumveka zokopa, koma OP-21 ndi chiyani?

Cholinga cha OP-21 ndikupanga zizindikiro zamphamvu, kuonjezera zotsatira ndikuwonjezera minofu yowonda. Mwachidule, mudzakhala amphamvu, othamanga kwambiri, komanso odzidalira. Protocol ya OP-21 idakhazikitsidwa panjira 7 pogwiritsa ntchito mfundo yopumira. Mu seti iliyonse, mumachita 3 reps ndi kulemera kwa 70-85% ya kuchuluka kwanu. Mfundo yofunika ndi yakuti mudzapumula kwa mphindi imodzi yokha pakati pa seti. Mwachitsanzo, 130kg ndi 70R Squat Max yanu. Mukamagwiritsa ntchito 90% yapamwamba, mudzayima pa 3kg ndikugwiritsa ntchito kulemera kwake pa seti iliyonse ya 21 reps mpaka mufike ku 70. Ndikupangira kuyambira pamtengo wotsika kwambiri, womwe ndi XNUMX%. Simukufuna kukhala mumkhalidwe womwe SUNGAKULUMBE patsogolo sabata ndi sabata?

M'njira zoyamba, katunduyo sangawoneke wovuta kwambiri kwa inu. Pamene mukupita patsogolo, kulemera kwanu kwa ntchito kumawonjezeka ndipo mudzayamba kumva ngati nthawi yanu yopuma ikufupikira. Ndikutsimikizirani, posachedwa mudzagunda khoma la zowawa ndi kukayikira. OP-21 idzakugwirani modzidzimutsa, ngati chitetezo cha konkriti chokhazikika cha quarterback wosadziwa.

Kusintha kulikonse mu equation yophunzitsira kumatha kusinthidwa. Mwa kufupikitsa nthawi zina, mumawonjezera kulimbitsa thupi kwanu, koma izi zidzachepetsa kulemera komwe mungagwiritse ntchito. Pangani pulogalamuyo momwe mukufunira kuti mupindule nayo. Pumulani kwa mphindi imodzi kuti muwonjezere kulemera kwanu. Ndikhulupirireni, ichi chidzakhala chisankho choyenera!

Mu sabata yoyamba, ndikupangira kugwiritsa ntchito 70% ya kuchuluka kwanu kuti muzolowere pulogalamuyi. Ndikulangiza kuwonjezera katunduyo ndi 2,5-5kg mu squat kapena deadlift sabata iliyonse, ndi 2,5kg mu makina osindikizira a benchi, osindikizira apamwamba, kapena kukoka-mmwamba / kukankha. Wonjezerani katunduyo pang'onopang'ono, chifukwa cholinga chathu sikugunda khoma ndikufikira malire. Koma kubwereza 21 sikuyenera kukhala kuyenda momasuka pakiyo.

Njira ya RRP-21 ndiyo njira yofunika kwambiri yatsiku lanu, choncho mvetserani. Pamene pulogalamuyo imakhala yovuta kwambiri, kukayikira kumayamba kukhalapo pamene mukuyandikira zaka 21. Nthawi zina simungathe kufika ku 21st rep. Ngati mutaya mtima ndikuchita 15 reps of squats, yesani kukonza bwino ntchito yanu sabata yamawa. Ngati simungathe kufika ku 21 reps ndi kulemera kwinakwake pa masewera olimbitsa thupi atatu, sinthani kayendetsedwe kameneka ndi ina yolunjika pa gulu lomwelo la minofu.

Protocol iyi imapangidwa mozungulira mayendedwe akuluakulu kuti mupite patsogolo. Zochita zolimbitsa thupi zopanda mphamvu monga kutambasula kwa triceps, squats pa mwendo umodzi kapena kuthamanga sikuphatikizidwa mu pulogalamuyi.

Maphunziro pafupipafupi

M'kope loyamba la OP-21, panali njira ziwiri zophunzitsira pafupipafupi. Onse awiri anali abwino mwa njira yawoyawo, koma chifukwa cha chitukuko chosalephereka cha chisinthiko, ndinatha ndi kupatukana kwa masiku 4. Masiku awiri amaperekedwa kumunsi kwa thupi, otsala awiri kumtunda. Kusuntha kwamagulu kumachitika molingana ndi dongosolo la OP-21. Ma seti 7 a 3 reps ndikupumula kwa mphindi 21. Kwa OP-XNUMX, ndikulimbikitsa kusankha masewera olimbitsa thupi awa:

• Barbell Mapewa Squats, Front Squats kapena. Chinthu chachikulu ndichoti, mosasamala kanthu za njira yochitira masewera olimbitsa thupi, squat mozama mokwanira. Theka squats kupereka theka zotsatira.
  
• Traditional, kapena
  
• Bench Press, Bench yokhala ndi Positive and Negative Incline, kapena Close Grip Press |
  
• Kusindikiza pamwamba kuyimirira, kukhala kapena shvung press
  
• Zosankha zokoka
  
• Kankhani pazitsulo
  

M'kupita kwa nthawi, ngati si nthawi yomweyo, mudzamva kufunika kogwiritsa ntchito lamba wolemera pokoka ndi kukankhira-ups. Kugwiritsa ntchito mayendedwe oyenera kumakuyikani panjira yopambana….

Mayendedwe othandizira

Kuphatikiza pa zolimbitsa thupi zoyambira, mutha kugwiritsa ntchito zina zothandizira. Kusuntha kwa mpumulo kudzasintha pang'ono zopuma zopuma pogwiritsa ntchito ma seti 6 a 5 reps ndi masekondi 30 kupuma pakati pa seti. Izi 6 × 5 seti ndi weniweni minofu crematoria monga iwo anachita ndi pafupifupi ntchito kulemera kuti amamva kulemera kwambiri pambuyo zozungulira yochepa.

6 × 5 seti ndizovuta kwambiri kuposa 7 × 3 seti. Koma njirazi zimathandizira kuti pakhale kulimba kwa magwiridwe antchito komanso kupirira. Kusuntha kowonjezera kuyenera kuyambika ndi kulemera kochepa kogwira ntchito kuposa ma seti 7 × 3. 50-55% ya pazipita ndi malo abwino poyambira.

ndondomeko

Gwirani ntchito molingana ndi dongosolo 2 masiku ophunzitsira / tsiku lopuma / 2 masiku ogwira ntchito / masiku awiri opuma. Ichi ndi chitsanzo cha pulogalamu yoyambira yolimbitsa thupi yomwe imapanga thupi labwino kwambiri. Ubwino wa OP-2 ndikuti muli ndi ufulu wochita masewera olimbitsa thupi. Monga ndidanenera kale, kusinthasintha squat, deadlift, ndi bench press ndi lingaliro labwino. Ndipo kuda nkhawa za komwe mungawonjezere ma crossovers kapena ma curls pamakina ndi dongosolo loyipa kwa iwo omwe akufuna kuchita bwino.

Pali nthawi yapadera ya izi - kukhazikika mu sekondale. Zochita zolimbitsa thupi zomwe muyenera kuchita zidzatengera gawo la mkango pazotsatira zanu, ndipo mayendedwe omwe amawoneka bwino m'magazini sangakuthandizeni kwambiri. Limbikitsani kwambiri mayendedwe oyambira kuti mupange thupi logwirizana. Chitani masewero olimbitsa thupi omwewo kwa masabata atatu, ndiyeno pokhapo muyambe kuganiza zosintha mayendedwe anu pang'ono.

Tsiku 1: thupi lapansi

Tsiku 2: thupi lapamwamba

Tsiku 3: thupi lapansi

Tsiku 4: thupi lapamwamba

Ndizosavuta kwambiri. Palibe matsenga kapena ziwembu zapamwamba. OP-21 imakusiyani ndi malo oti muziwongolera posankha masewera olimbitsa thupi. Chilichonse mwazochita zomwe tazitchula pamwambapa zitha kusinthidwa ndi gulu lina lofunikira lomwe lingapatse gulu lomwe mukufuna kukhala nalo katundu wowoneka. Monga ndidanenera, tsatirani zovuta kumodzi kwa milungu itatu ndikungosintha pang'ono.

Popeza OP-21 ndi maphunziro apamwamba kwambiri, m'malo mwa masabata atatu aliwonse ndi maphunziro apamwamba (Gironde 8 × 8, etc.) ndilo lingaliro lalikulu. Simungathe kugwira ntchito mwamphamvu kwambiri komanso molemera kwambiri sabata iliyonse. Izi zidzakhudza mgwirizano wanu monga momwe chuma chinachitira mu 2008.

Kutsitsa

Kutsitsa kumafuna njira yokhayokha. Ine ndekha ndayesera njira zosiyanasiyana zotsitsa katundu. Kukwanira kwanga bwino ndi masabata a 3 kwambiri ndikutsitsa sabata imodzi. Maphunziro anga akuchulukirachulukira, kotero sabata yachitatu ndi liwiro lopanda chifundo ndisanatsitse. Njira imeneyi imandipatsa nthawi yokwanira yochira.

Komabe, mukhoza "kupuma" pamene mukumva kuti thupi likusowa. Potsitsa, mutha kugwiritsa ntchito chosindikizira chosavuta cha sabata / sabata / benchi ndi masewera olimbitsa thupi 2-3 patsiku kuti muchepetse voliyumu yonse. Ma seti 3 a 6-8 reps adzachita ntchitoyi mwangwiro.

Food

Anthu ambiri amasamalira kwambiri zakudya kuposa momwe alili pa Facebook. M'malo mwake, zakudya zimangoyenera kukwaniritsa zosowa zanu. Poyambira, muyenera kupeza macronutrients ambiri momwe cholinga chanu chimafunira. Monga lamulo, muyenera magalamu 2-3 pa 1 kg ya kulemera kwa thupi, ndipo kuchuluka kwa mafuta kumadalira zolinga zanu. Mwachitsanzo, kuti muchuluke ndikukulitsa mphamvu ndi OP-21, muyenera kukweza ma calorie anu onse ndikuwonjezera kudya kwamafuta.

Mukufuna kuchotsa masitolo anu a minofu ya adipose? Chepetsani kuchuluka kwa ma calorie anu ndikuchepetsanso ma carbohydrate. Ngati mumakhudzidwa kwambiri ndi chakudya chamafuta, ndiye kuti gawo lawo muzakudya liyenera kuyang'aniridwa poyamba. Ngati mukufuna kupita patsogolo osapeza mafuta owonjezera, muyenera kuchepetsa kudya kwamafuta ambiri pamasiku amafuta ambiri ndikuwonjezera kudya kwamafuta pamasiku ochepa. Nthawi zambiri, kuphatikiza kudya kwambiri kwamafuta ndi ma carbohydrate kumabweretsa kupindula kwamafuta nthawi imodzi.

cardio

Mutha kuwonjezera ma cardio ku masewera olimbitsa thupi amodzi kapena awiri ngati zikugwirizana ndi zomwe mukufuna. Zosankhazo ndizosavuta, koma zogwira mtima mwamisala. Mutha kusankha kuthamanga njira 1-2 pamtunda wa 5-10 metres. Kapena mukhoza kupanga masewera olimbitsa thupi. Sankhani chilichonse chomwe mukufuna, onetsetsani kuti magawowa ndi aafupi komanso ogwira mtima. Siyani magawo a 30 ola la treadmill kupita kwa osewera kuchokera ku gawo la "cardio".

Kutsiliza

Njira zophunzitsira zimakhazikitsa malamulo amasewera ndikukonza maphunziro anu. Amakulolani kuti mukwaniritse zolinga zatsopano ndikukupangani kukhala ndi udindo waukulu pazotsatira. Mukadumpha kulimbitsa thupi kapena kugwira ntchito mwamphamvu, simudzawona kupita patsogolo ndi pulogalamu iliyonse. Gwirani ntchito molimbika, osalowa nawo gulu la omwe amapita ku masewera olimbitsa thupi nthawi ndi nthawi. Pangani OP-21 kukhala gawo la pulogalamu yanu yophunzitsira yapachaka ndikufika pachimake pamasewera othamanga komanso mphamvu.

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