Kwa zaka zambiri, njira zophunzitsira zakhala zovuta kwambiri. Onetsani omanga thupi amakono njira yosavuta komanso yolimbitsira thupi ndipo azikuseka. Iwo zimawavuta kukhulupirira kuti mapulogalamu osavuta olimbitsa thupi angakhale othandiza.

Amaganiza kuti maphunziro ndi ovuta ndipo amakhala nthawi yambiri akukonzekera kuposa momwe amachitira. Izi sizosadabwitsa, chifukwa m'masiku athu ano anthu ambiri amakonda kusokoneza miyoyo yawo.

Chofunika ndichakuti njira zoyeserera zomwe zimayesedwa nthawi yayitali zimakhala zovuta kuzimenya. Izi zikuphatikiza, mwachitsanzo, pulogalamu ya 5 × 5 (magawo asanu a reps asanu). Amakonda kwambiri Reg Park, fano la Arnold Schwarzenegger, pachifukwa chimodzi chosavuta. Pulogalamuyi ndiyodabwitsa ndipo, ikagwiritsidwa ntchito moyenera, ndiyabwino kwambiri pakupanga minofu ndikukulitsa mphamvu.

Ndi njira zambiri zophunzitsira zomwe zilipo, 5 × 5 imakhalabe imodzi mwamapulogalamu othandiza kwambiri kuwonjezera minofu ndi mphamvu. Ili ndi mulingo woyenera wamphamvu ndi voliyumu, osakhumudwitsa "kutopa" ndi.

Munkhaniyi, tiwunika bwinobwino pulogalamu ya 5 × 5 ndi momwe tingagwiritsire ntchito moyenera. Tiona njira zosiyanasiyana zokulitsira kulimbikira kwa kulimbitsa thupi kwanu kuti muthandize kukula kwa mphamvu ndi minofu.

Ngati mwatopa ndi mapulogalamu ovuta omwe amatenga nthawi yayitali kukonzekera kuposa kuchita, ndiye kuti pulogalamuyi ndi yanu. Kotero tiyeni tiyambe.

Pulogalamu ya 5 × 5 ndi chiyani?

Pulogalamu ya 5 × 5 imaphatikizapo kupanga magawo asanu obwereza. Mwachitsanzo, taganizirani zakufa kwa barbell. Chitani zoyambira ziwiri zoyambira poyamba. Kenako nyamula zolemera zogwirira ntchito ndikupanga ma seti asanu. Ngati mutha kumaliza bwino ma seti asanu obwereza, onjezerani kulemera kwake ndi 2-4 kg.

Ngati mukufuna kumanga mphamvu, tengani mphindi zitatu pakati pama seti. Ngati kupeza misa ndikofunika kwanu, muchepetseni nthawi yopumira mpaka masekondi 90. Pazinthu zonse, tengani mphindi ziwiri pakati pa seti.

Mukamakonzekera pulogalamu ya 5 × 5, mutha kuyeserera kuphunzitsana komwe tsiku lina mudzagwira ntchito kumtunda kwanu komanso nthawi ina mukamadzagwira ntchito kumunsi.

Kapena mutha kulimbitsa thupi kwathunthu 2-3 sabata. Yesani njira zingapo kuti musankhe kuti ndi iti yomwe ingakuthandizeni. Mulimonse momwe mungasankhire, nthawi iliyonse yochita masewera olimbitsa thupi, yang'anani zolimbitsa thupi monga ma benchi, ma squats, ma deadlifts, ma dips, mizere yopindika, ndi zina zambiri. Mutha kusamala kwambiri zolimbitsa thupi zamagulu ena am'mimba, koma yesetsani kuti musatengeke nawo.

Ganizirani zolimbitsa thupi zothandiza kwambiri (kuphatikiza kuyeserera komwe kwachitika). Mutha kuchita masewera olimbitsa thupi nthawi zambiri, mwachitsanzo, yesani benchi katatu pasabata pogwiritsa ntchito njira ya 5 × 5. Kapena yesani mfundo ya pawiri ya Louis Simmons kuti musinthe.

Mwachitsanzo, Lolemba amachita benchi osindikizira, Lachitatu atulutsa zolemera, ndipo Lachisanu atolankhani otsika. Mukupewanso kupsinjika, ndipo popeza masewerawa ndi ofanana mokwanira, mudzawona kupita patsogolo mwa onse atatu ndipo mudzatha kukulitsa mphamvu.

Zitsanzo zolimbitsa thupi 5 × 5:

Yankho XNUMX (kulimbitsa thupi kwathunthu)

Lolemba

• KWA 1:
  
• KWA 2:
  
• B-1:
  
• B-2:
  
• "Kuuka kwa Turkey" - 2 × 5 (kumanja ndi kumanzere)

Lachitatu

• A-1: (ndi zolemera)
  
• A-2: (ndi zolemera)
  
• - 2 × 5

Friday

• KWA 1:
  
• KWA 2:
  
• B-1:
  
• B-2:
  
• Saxon mbali yopindika - 2 × 5

Chitani A-1 ndi A-2 motsatana. Mwanjira ina, khazikitsani kamodzi A-1, pumulani kwa mphindi, kenako ikani A-2, pumulani kwa mphindi, kenako ikani A-1 yachiwiri, ndi zina. Pitilizani kuchita A-1 ndi A-2 motsatana mpaka mwamaliza maseti onse asanu.

Njira yachiwiri: Kugawanika

Lolemba ndi Lachinayi

• KWA 1:
  
• KWA 2:
  
• B-1: - 2 × 5
  
• B-2: kapena - 2 × 5

Lachiwiri ndi lachisanu

• B-1:
  
• B-2:
  
• - 2 × 5
  
• "Kuuka kwa Turkey" - 2 × 5 (kumanja ndi kumanzere)

Chitani A-1 ndi A-2 motsatana. Mwanjira ina, khazikitsani kamodzi A-1, pumulani kwa mphindi, kenako ikani A-2, pumulani kwa mphindi, kenako ikani A-1 yachiwiri, ndi zina. Pitilizani kuchita A-1 ndi A-2 motsatana mpaka mwamaliza maseti onse asanu.

Zosankha 5 × 5 zothamangitsa mphamvu ndi kumanga minofu

Tsopano popeza mwatsiriza zozungulira zolimbitsa thupi za 5 × 5, mutha kugwiritsa ntchito zinthu zina kuti mulimbikitse pulogalamuyo ndikusintha mogwirizana ndi zolinga zosiyanasiyana.

Kutalika kwakusiyana kwamaphunziro aliwonse

Tiyerekeze kuti cholinga chanu ndikumanga mphamvu ndi minofu. Poterepa, mutha kuwongolera zinthu monga kutalika kwa nthawi yopumira. Mwachitsanzo, ngati cholinga chanu cholimbitsa thupi ndi hypertrophy yam'mimba, tengani mphindi imodzi patsiku. Ngati cholinga chake ndikupanga mphamvu, tengani mphindi ziwiri mukamachita masewera olimbitsa thupi.

Kupumula kuyenera kufanana ndi magulu osiyanasiyana. Poyamba, muyenera kupuma mphindi ziwiri, ndipo mphindi yachiwiri, mphindi zinayi. Chitsanzo cha pulogalamu yamtunduwu:

Lolemba (mphindi za XNUMX pakati pama seti)

• A-1: (kuchokera pansi)
  
• KWA 2:
  
• B-1:
  
• B-2:
  
• "Kuuka kwa Turkey" - 2 × 5 (kumanja ndi kumanzere)

Lachitatu (mphindi imodzi yopuma pakati pa seti)

• A-1: (ndi zolemera)
  
• A-2: (ndi zolemera)
  
• - 2 × 5

Lachisanu (kupuma kwachiwiri kwa 30 pakati pa seti)

• KWA 1:
  
• KWA 2:
  
• B-1:
  
• B-2:

Kuti muwonjezere mphamvu, chepetsani kusiyana pakati pa zolimbitsa thupi.

Njira ina yowonjezera kukulira ndikusintha kutalika kwa nthawi yopuma pamaphunziro aliwonse. Mwachitsanzo, tengani magawo asanu obwereza a 140kg barbell squat okhala ndi mphindi zitatu. M'malo moonjezera kulemera kwanu mukamachita masewera olimbitsa thupi, muchepetse kupuma mpaka mphindi ziwiri ndi masekondi makumi atatu.

Mukakwanitsanso kupanga ma seti asanu, chepetsani nthawi yopumira mpaka mphindi ziwiri. Nthawi ina mukamachita ma seti asanu, muchepetseni mpaka masekondi makumi asanu ndi anayi. Mukafika pakupuma kwamphindi imodzi, onjezerani kulemera kwa 2-4 kg ndikuyamba maphunziro kachiwiri ndi mphindi zitatu.

Pogwiritsa ntchito njirayi, mumasintha chidwi chanu kuti mukhale ndi mphamvu zolimbitsa thupi pomwe zoperewera zimachepa. Kenako mumaganiziranso kwambiri zamphamvu zophunzitsira.

Mwanjira iyi, mphamvu yamaphunziro imasungidwa ndipo imakhalabe yayikulu komanso yosangalatsa.

Maphunziro a Cluster 5 × 5

Kugwiritsa ntchito lingaliro lamaphunziro a masango a 5 × 5 kuli ngati kuyatsa galimoto ndi mafuta a roketi. Ndinaphunzira za njirayi kuchokera m'buku lodabwitsa la Charles Poliquin Modern Trends in Strength Training.

Maphunziro a Cluster ndi kuphatikiza kwa kupumula kopuma ndi maphunziro wamba.

Imagwira motere. Tengani 90% ya 10RM yanu ndikupanganso kamodzi. Dikirani masekondi XNUMX, pangani rep. Pitirizani mpaka mutatsiriza maulendo asanu opuma.

Mukamaliza ma reps onse asanu, tengani mphindi zitatu ndikupanga masango ena. Mndandanda uliwonse wobwereza uli wofanana ndi umodzi. Kugwiritsa ntchito njirayi pulogalamu ya 5 × 5, muyenera kuchita maseti asanu asanu mopumira.

Ubwino wake ndikutsatira masango?

Ndi maphunziro am'magulu, mumayamba kulimbitsa thupi kwambiri. Chifukwa chake, ngati cholinga chanu chachikulu ndikukulitsa mphamvu, mudzazikonda. Mulimonsemo, kuchuluka kwa masewera olimbitsa thupi ndikofanana ndi pulogalamu ya 5 × 5, yopangitsa masango 5 × 5 kukhala njira yabwino yophunzitsira hypertrophic (HST).

Kuti mupitilize kulimbikitsa hypertrophy ya minofu, chepetsani kusiyana pakati pa ma seti. Mwachitsanzo, m'malo motenga mphindi zopuma XNUMX, tengani zopuma za XNUMX. Ngakhale magwiridwe antchito a masango, zimatenga nthawi kuti muzigwiritsa ntchito. Ngati simunapumulepo kale, werengani zolemba pamutuwu ndikuyamba ndi mapulogalamu osavuta.

Mukakhala omasuka ndi 5 × 5 komanso kupumula pang'ono, yesani kuphatikiza njira zonsezo ndikuyamba maphunziro a 5 × 5 masango. Ndizolimba kwambiri, ndipo kulimbitsa thupi katatu kwathunthu kumawoneka kovuta kwa ambiri. Yesani kuchita zolimbitsa thupi zathunthu sabata iliyonse, osapumira masiku awiri pakati.

Kapena, gawani thupi lanu lakumtunda ndi masiku ophunzitsira thupi ndikuyesera kuchita masewera olimbitsa thupi kanayi pa sabata. Kuchita masewera olimbitsa thupi - tsiku loyamba, kenako tsiku lopuma, kenako kulimbitsa thupi tsiku lotsatira, tsiku lina lopumula, komanso kulimbitsa thupi kumtunda, ndi zina zambiri.

Ndikulimbikitsanso kusankha masewera olimbitsa thupi omwe samafuna nthawi yochuluka yokonzekera. Mwachitsanzo, benchi yosindikiza kuchokera pansi ili bwino kuposa makina osindikizira a benchi, pomwe muyenera kuyika bala pamiyala mukatha kuyimilira.

Chitsanzo cha maphunziro a masango mu kalembedwe ka 5 × 5

1 ndi 3 tsiku

• (kuchokera pansi)
  
• (ndi zolemera)
  

Tsiku la 2

• (kuchokera pansi)
  
• (kubwereza kokhazikika pamtundu wa 5 × 5)
  
• "Kuwonjezeka kwa Turkey" - 2 × 5 (standard reps)

Tsiku la 4

• (wokhala ndi dumbbell) - 2 × 5 (reps reps)

Tengani mphindi zinayi pakati pa masango ndi mphindi 4 pakati pa masewera olimbitsa thupi. Tsatirani maphunziro a masango kwa masabata 8-5 kenako mubwerere ku regimen ya 5 × XNUMX.

Kuzolowera Kuphunzira Kwambiri: Yambani ndi 5 × 5

Kupatula apo, mutha kugwiritsa ntchito mtundu wa 5 × 5 ngati maziko osamukira ku maphunziro apamwamba. Ngati mutha kumaliza bwino ma seti asanu, khalani ndi kulemera komweko ndikuwonjezeranso zina.

Mukakwanitsa kupanga seti zisanu ndi chimodzi, onjezani seti ina. Pitilizani ndi mzimuwu mpaka mutachita ma seti 10 × 5. Mukakwanitsa kupanga magawo khumi, onjezerani kulemera kwa 2-4 kg ndikuyambiranso ndi 5 × 5.

Imeneyi ndi njira yabwino kwambiri yosinthira maphunziro okwera kwambiri komanso kuyendetsa bwino kwambiri. Chofunika koposa, izi zimalimbikitsa kudzidalira kwanu mukamapita ku maphunziro apamwamba.

Ngati simunachitepo seti khumi kale, mwina simungathe kuthana ndi voliyumuyo. Powonjezera pang'onopang'ono mawu, mumakonzekeretsa malingaliro anu ndi thupi lanu kuti mugwire ntchito molimbika mwadongosolo.

Kutsiliza

Monga momwe zimakhalira nthawi zambiri m'moyo, ndizosavuta kukhala achangu pakuchita zina osati kungochoka pakama ndikuchitapo kanthu. Kodi mwakonzeka kuchita chiyani?

Yesani pulogalamu ya 5 × 5 ndikumanga minofu ndi mphamvu, kapena pitilizani ndi zolimbitsa thupi zomwe zimatenga maola awiri kuti mumalize? Yambani ndi kukhazikitsa kwa 5 × 5 ndikukonzekera njira yanu.

Gawani ndi anzanu!

Werengani zambiri: