Funsani Wophunzitsa Anthu Ambiri: High Reps ndi Light Weights vs. Low Reps ndi Heavy Weights?

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Q: Kodi ndiyenera kukhala ndikuchita mobwerezabwereza ndi kulemera kopepuka kapena kupitilira pang'ono ndikulemera zolemera? Chonde yambitsani kutsutsana uku kwamuyaya!

Yankho: Yankho ndi onse! Mosiyana ndi zomwe ambiri amakhulupirira, kuphatikiza maphunziro ena apamwamba (kutsika pang'ono, zolemera zolemera) munjira yanu yolimbitsa thupi ayi kukupangani "bulky." Zitha kuwoneka ngati zosagwirizana, koma kukweza zolemetsa kumatha kukuthandizani kuti mukhale ndi thupi lowonda mwachangu.

Zachidziwikire kuti pali zosiyana, koma amayi ambiri amakonda kuphunzitsa ndi zolemera zopepuka (50-60 peresenti ya kuthekera kwawo kwakukulu) komanso kubwereza mobwerezabwereza (15-20+ reps pa seti) pazochitika zilizonse. Njirayi sikuti ndiyolakwika, ndipo ndimaiphatikiza nawo m'makasitomala omwe ndimagwira nawo ntchito nthawi ndi nthawi, koma choyipa ndichakuti imangopangitsa kuthekera kwa minofu (mtundu 1 kapena ulusi wopepuka pang'onopang'ono) ndikunyalanyaza mtundu wachiwiri kapena mwachangu -twitch minofu ulusi, zomwe ndi zofunika kumanga minofu yatsopano ya minofu ndi kukulitsa mphamvu ndi mphamvu.

Ndikudziwa zomwe mukuganiza: Chifukwa chiyani mungafune kuwonjezera minofu ya minofu pomwe cholinga chanu ndi kuonda komanso / kapena kukhala ndi thupi lopepuka? Yankho ndi losavuta: Kumanga minofu (kapena kusunga minofu yomwe ilipo) ndikofunikira kwa inu metabolism, lomwe kwenikweni ndi liwu loti zonse zomwe zimachitika m'maselo anu zimapereka mphamvu m'thupi lanu. Minofu ya minofu imagwira ntchito kwambiri kuposa mafuta. Mwanjira ina, minofu imafunikira mafuta monga mafuta kuti azitha kudzisamalira, ngakhale mutangokhala patsogolo pa kompyuta yanu. Kuphatikiza apo, mapaundi a minofu yowonda imatenga malo ochepa kwambiri mkati mwa thupi kuposa mapaundi amafuta. Chifukwa chake kutsitsa mafuta amthupi ndikuwonjezera minofu yowonda ndiye kuphatikiza komaliza kukuthandizani kuti mukhale olimba, ocheperako.

Kodi mungaphunzitse bwanji kuti mukhale abwino kwambiri padziko lonse lapansi? Ndine wokondwa kuti mwafunsa. Mukamaliza kutentha kwambiri (dinani apa kuti mupeze chitsanzo chabwino), yambani gawo lanu lophunzitsira mphamvu pochita masewera olimbitsa thupi amodzi kapena awiri monga squats, deadlifts, kapena chinups. Chitani seti zitatu ndikulimbana kwambiri (80-85% yamphamvu zanu) kwa ma 6-8 kubwerera pagawo lililonse. Njirayi ikuthandizani kuti muwongolere mitundu ikuluikulu ya minofu ya 2 ndikuchepetsa (zomwe ndizocheperako) zomwe zingakulitse kukula kwa minofu.

Patsamba lotsatira, mupeza chitsanzo cha momwe gawo lathunthu lophunzitsira thupi lingawoneke ngati kugwiritsa ntchito njirayi.

Kulimbitsa Thupi Lonse kuti mupeze zotsatira zazikulu

Mufunika: Makina achingwe, ma dumbbells, mpira waku Switzerland

Momwe imagwirira ntchito: Chitani izi katatu pa sabata kwa masiku osatsatizana kwa milungu itatu yonse. Pa sabata yoyamba, pumani kwa masekondi 30 pakati pa masewera oyamba ndi achiwiri mu B ndi C mini-circuits. Chepetsani nthawi yopumulayo kukhala masekondi 20 sabata yachiwiri kenako masekondi 10 sabata lachitatu. Mukasintha nthawi yopuma, mumakakamiza thupi lanu kuti lizigwira ntchito yofananira munthawi yochepa. Njirayi idzawonjezera zofunikira zamagetsi (zomwe zimagwiritsidwa ntchito ndi caloric) zolimbitsa thupi. Sangalalani!

A1) Deadlift

Akhazikitsa: 3

Kuyankha: 6-8

Nthawi yopumula: masekondi 75

B1) Reverse Lunges

Akhazikitsa: 3

Kubwereza: 10-12 / mbali

Nthawi yopuma: 30 masekondi

B2) Kutulutsa

Akhazikitsa: 3

Reps: Ambiri momwe angathere ndi mawonekedwe oyenera

Nthawi yopuma: masekondi 30

B3) Zingwe Zoyimirira Zingwe Zoyimirira

Akhazikitsa: 3

Kuyankha: 12-15

Nthawi yopuma: 60 masekondi

C1) Ma Deadlift aku Romania okhala ndi Dumbbells

Akhazikitsa: 3

Kuyankha: 10-12

Nthawi yopuma: masekondi 30

C2) Makina Osindikizira A Dumbbell

Seti: 3

Kubwereza: 12-15

Nthawi yopuma: 60 masekondi

C3) Kutulutsa Mpira waku Switzerland

Seti: 3

Kubwereza: 12-15

Nthawi yopuma: 60 masekondi

Wophunzitsa komanso kuphunzitsa mphamvu Joe Dowdell ndi m'modzi mwa akatswiri ofunafuna thanzi mdziko lapansi. Kaphunzitsidwe kake kolimbikitsa komanso ukatswiri wapadera wathandizira kusintha kasitomala yemwe amaphatikiza nyenyezi zapa kanema wawayilesi ndi mafilimu, oimba, akatswiri othamanga, ma CEO, ndi anthu amafashoni apamwamba padziko lonse lapansi. Kuti mudziwe zambiri, onani JoeDowdell.com.

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