Momwe maphunziro a GVT amachitikira ndi zomwe amapangira

Zamkati

• Ndi chiyani
• Zatheka bwanji

Maphunziro a GVT, otchedwanso German Volume Training, German Volume Training kapena njira zingapo za 10, ndi mtundu wamaphunziro apamwamba omwe cholinga chake ndikulimbitsa minofu, kugwiritsidwa ntchito ndi anthu omwe akhala akuphunzitsa kwakanthawi, ali ndi thanzi labwino ndikufuna kupeza minofu yambiri, ndikofunikira kuti maphunziro a GVT limodzi ndi okwanira chakudya cha cholinga.

Maphunziro aku Germany aku Germany adafotokozedwa koyamba mu 1970 ndipo akhala akugwiritsidwa ntchito mpaka pano chifukwa cha zabwino zomwe amapereka mukamazichita bwino. Maphunzirowa amakhala ndi magawo 10 obwereza khumi, kubwereza kubwereza zomwezo, zomwe zimapangitsa kuti thupi lizolowere kukondoweza komanso kupsinjika komwe kumayambitsa matenda a hypertrophy.

Ndi chiyani

Maphunziro a GVT amachitika makamaka ndi cholinga cholimbikitsira kupindula kwa minofu ndipo, chifukwa chake, machitidwewa amachitidwa makamaka ndi omanga thupi, chifukwa amalimbikitsa hypertrophy munthawi yochepa. Kuphatikiza pakuwonetsetsa kuti hypertrophy, maphunziro aku Germany akuwonetsa:

• Kuonjezera mphamvu ya minofu;
• Onetsetsani kukana kwakukulu kwa minofu;
• Kuonjezera kagayidwe;
• Limbikitsani kutayika kwamafuta.

Maphunziro amtunduwu amalimbikitsidwa kwa anthu omwe aphunzitsidwa kale ndipo akufuna hypertrophy, kuphatikiza pakuchitikanso ndi omanga thupi panthawi yakugundika, yomwe cholinga chake ndi kupeza minofu. Komabe, kuwonjezera pakuchita maphunziro a GVT, ndikofunikira kulabadira chakudya, chomwe chiyenera kukhala chokwanira kuti cholinga chokomera anthu ambiri.

Zatheka bwanji

Maphunziro a GVT amalimbikitsidwa kwa anthu omwe azolowera kale kuchita masewera olimbitsa thupi, chifukwa ndikofunikira kudziwa thupi ndi mayendedwe omwe adzachitike kuti pasakhale zochulukirapo. Maphunzirowa amapangidwa ndi magawo 10 obwereza obwereza a zochitika zomwezo, zomwe zimapangitsa kuti voliyumu yayikulu ipangitse kupsinjika kwakukulu kwama metabolic, makamaka mu ulusi waminyewa, zomwe zimapangitsa hypertrophy ngati njira yosinthira zomwe zimapangitsa.

Komabe, kuti maphunziro akhale othandiza, ndikofunikira kutsatira malingaliro ena, monga:

• Chitani zobwereza khumi m'magawo onse, chifukwa ndizotheka kupanga kupsinjika kwamafunika;
• Bwerezani mobwerezabwereza ndi 80% ya kulemera komwe mumakonda kubwereza kubwereza 10 kapena 60% ya kulemera komwe mumabwereza ndikulemera kwambiri. Kusunthaku kumakhala kosavuta koyambirira koyambirira kwamaphunziro chifukwa chotsika pang'ono, komabe, monga mndandanda umachitika, padzakhala kutopa kwa minofu, zomwe zimapangitsa kuti mndandandawo ukhale wovuta kumaliza, womwe ndi wabwino;
• Pumulani masekondi 45 pakati pamasamba oyamba kenako masekondi 60 kumapeto, popeza kuti minofu yatopa kale, ikufunika kupumula kwambiri kuti zitheke kubwereza mobwerezabwereza 10;
• Sinthani mayendedwe, kuchita cadence, kuwongolera gawo lokhazikika masekondi 4 mpaka gawo lokhazikika la 2, mwachitsanzo.

Pa gulu lililonse laminyewa, tikulimbikitsidwa kuchita masewera olimbitsa thupi, pazipita 2, kuti tipewe kuchuluka kwambiri ndikukonda hypertrophy. Kuphatikiza apo, ndikofunikira kupumula pakati pa zolimbitsa thupi, ndipo magawano amtundu wa ABCDE nthawi zambiri amawonetsedwa pakuphunzitsidwa kwa GVT, komwe kuyenera kukhala masiku awiri ampumulo wathunthu. Dziwani zambiri pamagawo ophunzitsira a ABCDE ndi ABC.

Pulogalamu yophunzitsira ya GVT itha kugwiritsidwa ntchito pamtundu uliwonse wamtundu, kupatula pamimba, yomwe imayenera kugwiridwa moyenera, chifukwa pakuchita zonse zofunikira ndikofunika kuyambitsa pamimba kuti zitsimikizire kukhazikika kwa thupi ndikukonda kuyenda.

Popeza kuti maphunzirowa apita patsogolo kwambiri, tikulimbikitsidwa kuti maphunzirowa azitsogoleredwa ndi katswiri wazophunzitsa zolimbitsa thupi, kupatula apo ndikofunikira kuti nthawi yotsala pakati pama seti ilemekezedwe ndikuti kuchuluka kwa katundu kumachitika kokha munthuyo akumva kuti safunika kupumula kwambiri kuti athe kuchita mndandanda wonsewo.