Ho pompa (ho tsoa leetsing la Senyesemane ho pompa - "ho pompa") ke mokhoa oa koetliso o reretsoeng ho holisa ho potoloha ha mali mesifa le ho eketsa molumo oa ona nakong ea thupelo. Ho ikoetlisa ho sebelisoa haholoholo ke baetsi ba 'mele, empa baatlelete ba tsoang lipapaling tse ling tsa matla le bona ba tla fumana melemo e itseng ho bona. Re tla u joetsa hore na ke life tse fumanehang sehloohong sena.
Ho pompa ke eng?
Ho pompa, ke hore, ho pompa mali ka har'a mesifa, ho fana ka boiphihlelo bo ke keng ba lebaloa - ena ke tlatsetso e hlakileng ho fetisisa ea mokhoa o hlalositsoeng. Ho monate ho sheba mesifa ea hau e holisitsoeng, ho bona phello mona le ha joale.
U ka fihlela ho pompa joang?
See se finyelloa joang? Bohlokoa ba koetliso ea ho pompa ke eng?
- Ka mokhoa oa ho pompa, e le molao, ha ho na lihlopha tse fetang tse peli tsa mesifa tse sebetsanang le boikoetliso bo le bong.
- Boikoetliso bo khethoa haholo-holo, ke hore, tseo sehlopha se le seng sa mesifa se sebetsang ho sona. Etsa khetho ho mekhahlelo eo u utloang sehlopha sena se senyenyane sa mesifa ka eona kamoo ho ka khonehang.
- Boima bo khethoa ka tsela eo ka mokhoa o le mong o fumanang bonyane li-reps tse "hloekileng" tse 15, ka ho khetheha ho feta, ho fihlela ho 20-25. "Bohloeki" bo bohlokoa haholo - mokhoa o tlameha ho ba o phethahetseng, maikutlo a mosebetsi a tlameha ho ba sehlopheng sa mesifa e shebiloeng feela! Ka hona, ho pheta-pheta ho hong le ho hong ho etsoa ka mokhoa o laoloang.
- Qetellong ea seteishene ka seng, o lokela ho ikutloa o chesoa ke mesifa e shebiloeng. Bohale bo tukang bo phahameng e tla ba moedi o lekanyetsang rep. Ho phethahatsa boemo bona, qoba boikoetlisong "ntlha e fetelletseng" - boikhathollo bo felletseng ba mesifa (mohlala, o seke oa eketsa matsoho ho fihlela qetellong mochineng oa khatiso kapa ha o feto-fetoha bakeng sa li-biceps), tse lokelang ho lula li le maemong a matle.
- Ha ho khutsuoa haholo, ha ho hlokahale ho lokisa mesifa, leha ho khonahala, ka hona ho fihlela bothata bo boholo le ho feta ho tsoa ha mali ho tsoa mesifeng e sebetsang mme, ka lebaka leo, phello e kholo le ho feta ea pompo.
- Ntle le mofuta o bonolo ka ho fetesisa oa ho ikoetlisa ka makhetlo a 15-25, ho na le mekhoa e meng e mengata e rarahaneng e thusang ho fihlela phallo e tšoanang ea mali ka mesifa: li-supersets, li-drop sets, ho tsepamisa mohopolo karolong e mpe ea motsamao, jj. merero kapa ho e fapanyetsana ho fa mesifa ea hau khatello ea maikutlo le ho ikoetlisa.
Melemo ea ho pompa
Ntlha ea liketso tsena tsohle ke ho ntlafatsa phallo ea mali ho ea mesifa, ha ka nako e ts'oanang e fokotsa phallo. Sena se lebisa mokolotong oa oksijene le acidosis - acidification ea likhoele tsa mesifa. Acidification e bakoa ke taba ea hore ha phallo ea mali e khathatseha, phallo e boetse e lieha, ho bolelang hore oksijene ha e na nako ea ho phallela mesifa e sebetsang ka bongata bo nepahetseng.
Ho fana ka fiber e sebetsang ka matla, lisele li fetohela ho anaerobic, ke hore, anoxic pathway ea oxidative phosphorylation kapa tlhahiso ea matla - ATP. Ha nako ea tlhahiso ea matla e se na oksijene, lihlahisoa tsa 'mele li thehoa - li-ion tsa hydrogen. Ke bona ba fetolang tikoloho kahare ho sele. Ho ea ka pono ea tlhaho, sena se senya sebopeho sa `` quaternary '' sa protheine ea sele ea cell, e nolofalletsang phihlello ea lihormone tsa anabolic ho eona. Ke ka lebaka la ketso ea lihormone maemong a lisele hore mesifa ea rona e hola le ho nchafala kapele.
Leha ho le joalo, u se ke oa lebala hore ha u pompa, ho tla sebelisoa boima bo fokolang ba ts'ebetso (ho seng joalo u ke ke ua khona ho phethela palo e boletsoeng ea ho pheta-pheta), e tla ba ts'usumetso e fokolang haholo bakeng sa kholo ea mesifa ho feta ka koetliso ea khale. Keketseho e nyane ea phallo ea lihormone ho likhoele tsa mesifa ha se lebaka le lekaneng bakeng sa katleho ea bongata.
Ho pompa melao
Boemo bo eketsehileng ba ho pompa koetliso ke nako e khutsufalitsoeng ea phomolo lipakeng tsa li-set (ha ho feta motsotso, hantle metsotsoana e 30-40)... Sena se eketsa tšubuhlellano ea mesifa ea mesifa mme se lebisa tlhokomelong ea tšebeliso ea matla.
Boikoetliso bo matla ba pompo bo hlahisa tšebeliso e eketsehileng ea matla. Ka hona, lisebelisoa tsa matla tsa sele li fela kapele. Nakong ea koetliso e hlophisehileng ka setaele se hlalositsoeng, bokhoni ba lisele tsa mesifa ho boloka glycogen boa eketseha. Mesifa ea hau e tla ba le meqolo e meholo ka lebaka la ketsahalo ena.
© romanolebedev - stock.adobe.com
Litlhahiso tsa koetliso
Haeba u sebelisa pompo feela thupelong, tsoelo-pele ea kholo ea mesifa e tla fokola haholo ho mekhoa ea khale le ea koetliso ea matla. Sena ke 'nete haholo bakeng sa baatlelete ba otlolohileng. Leha ho le joalo, ha ho hlokahale hore u lahle leano lena ho hang - o hloka feela ho potoloha mejaro ka nepo... Mohlala, bakeng sa beke ea pele, ikoetlisa ka mokhoa oa khale - bakeng sa ho pheta-pheta ha 10-12, ka la bobeli, sebelisa pompa le ho sebetsa ka makhetlo a 15-25, ka la boraro, khutlela ho li-classics, joalo-joalo.
Morero o mong oa ho sebetsa bakeng sa libaesekele tse joalo ke o latelang:
- Beke ea pele - koetliso ea matla a matlafatso. Ho sebelisoa feela mekhoa e metle ea boima ba 'mele bo sa lefelloeng, palo ea ho pheta-pheta e tsoa ho 3 ho isa ho 8-10.
- Beke ea bobeli le ea boraro. Mokhoa oa khale oa ho haha 'mele - 8-12 reps. Setsi ke setsi, ho kenyeletsoa lintho tse ling.
- Beke ea bone e ntse e pompa. 15-25 reps, o ka sebelisa li-supersets, li-set sets, mokhathala oa pele le mekhoa e meng e ts'oanang. Boikoetliso bona boa itšehla thajana.
Kamora nako, ke tlhahiso e ipapisitseng le mesebetsi ea V.N.Seluyanov. Ha o etsa moralo oa thupelo ka har'a moralo o le mong oa ho pompa, mojaro sehlopheng se le seng sa mesifa o tla ba boima haholo. Acidification e ka ba matla hoo ho fapana le ho khothaletsa lits'ebetso tsa anabolic ka har'a fiber ea mesifa, e hlohlelletsang katabolism e tsebahalang, mme ho fapana le ho aha mefuta e mecha ea mesifa, o tla nka nako e telele le e tenang ho khutlisa seo o neng o na le sona pele o ikoetlisa.
Ho qoba ketsahalo ena e sa thabiseng, khetho e molemohali ea ho aha boikoetliso ba ho pompa e ka ba ho ikoetlisa ka mokhoa o fapaneng bakeng sa lihlopha tsa mesifa tse arohaneng.
Mohlala, o ntse o pompa li-biceps tsa hau. Pakeng tsa lihlopha tsa li-curls, o etsa squats ho hlakola tse ling tsa radicals tsa mahala ntle le fiber ea mesifa. Ha e le hantle, ka mokhoa ona, ho thata ho fihlella tšebetso ea ho pompa, empa ka lehlakoreng le leng, o tla ba le bonnete ba hore ha oa sebetsa hantle. Hape, mokhoa ona o tla eketsa mamello ea lihlopha tsa mesifa tse ntseng li sebetsoa - sena se tla etsahala ka lebaka la kholo ea boima ba mitochondrial. Ka mokhoa o ts'oanang, mitochondria e ikarabella ts'ebelisong ea oksijene le tlhahiso ea matla ka likhoele tsa mesifa.
Lenaneo la ho ikoetlisa
Re u hlokomelisa e 'ngoe ea tse fapaneng tsa moaho, moo beke ea pele e sebetsang ka matla,' me ea bobeli - ho pompa. Ho arohana bekeng ea pele ho etselitsoe matsatsi a mane, ka matsatsi a mang mahetla, maoto, sefuba le li-triceps le morao ka li-biceps lia pompeloa. Bekeng ea bobeli ho na le ho ikoetlisa ka makhetlo a mararo, 'me motsoako o batla o fapane: sefuba ka mokokotlo, matsoho, maoto le mahetla. Metsoako e khethiloe ka tsela ena ka lebaka la likhothaletso tse kaholimo tsa ho pompa koetliso.
Haeba boikoetliso bo thathamisitsoeng tafoleng bo sa u lekane ka lebaka lefe kapa lefe, khetha mekhoa e meng ea boikoetliso karolong ea boitlhakiso.
Beke ea pele ka ho ikoetlisa ka mokhoa oa khale:
| Mantaha (mahetla) | ||
| Bench o ntse o eme | 4x10 |  |
| Ho lutse mochini oa khatiso oa dumbbell | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 4x12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells mahlakoreng ha u ntse u eme | 3x12 |  © Makatserchyk - stock.adobe.com |
| E isa molapong o ka morao oa simulator | 4x12 |  © fizkes - stock.adobe.com |
| Sesa ka crossover letsoapong | 3x12 |  © Makatserchyk - stock.adobe.com |
| Labobeli (maoto) | ||
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x12 |  |
| Deadlift ka maoto a otlolohileng le barbell | 4x10 |  |
| Mapheo a dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Namane e emeng ea phahama | 4x12 |  © Makatserchyk - stock.adobe.com |
| Labone (sefuba + triceps) | ||
| Bench o tobetsa | 4x12,10,8,6 |  |
| Rekisa Press ea Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ho ina hodima mekoallo e sa lekanang | 3x10-12 |  |
| Bench e hatisa ka mokhoa o moqotetsane | 3x10 |  |
| Mochine oa khatiso oa benche oa Fora | 3x12 |  |
| Ho sotha ka ketsiso ea | 4x12 |  |
| Labohlano (morao + biceps) | ||
| Lits'oants'o tse kholo | 4x10-12 |  |
| Hula bareng ho ea lebanteng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Moqotetsane Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar e shoele | 3x10 |  |
| Hyperextension | 4x12 |  © Makatserchyk - stock.adobe.com |
| Li-curls tsa barbell tse emeng | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls o lutse bencheng e sekametseng | 3x10 |  © Makatserchyk - stock.adobe.com |
| Leoto le leketlileng le phahamisa bareng e tshekaletseng | 4x10-12 |  |
Beke ea bobeli ka ho ikoetlisa:
| Mantaha (maoto + mahetleng) | ||
| Smith Squats | 4x15-20 |  © Artem - stock.adobe.com |
| Bench o tobetsa o lutse kapa o eme | 4x15-20 |  © lunamarina - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x20-25 | |
| Lutse o tobetsa ka mahetla | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Deadlift ka maoto a otlolohileng le barbell | 4x15-20 | |
| Ho hula ha tšepe e pharaletseng | 4x20-25 | © Makatserchyk - stock.adobe.com |
| Superset: li-extensions tsa leoto + li-curls ho li-simulators | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Drop set: swing dumbbells ho ea mahlakoreng ha u eme | 3x boholo, tahlehelo ea boima ba 'mele e' meli | © Makatserchyk - stock.adobe.com |
| Sethala sa ho theola: se khumame holim'a li-swumbbell swings | 3x boholo, tahlehelo ea boima ba 'mele e' meli |  © Makatserchyk - stock.adobe.com |
| Laboraro (matsoho) | ||
| Mochine oa khatiso oa benche oa Fora | 4x15-20 | |
| Li-curls tsa matsoho a nang le barbell bakeng sa biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Thapo e huloe ka mora hlooho ho ea pele ka crossover | 3x20-25 |  © tankist276 - setokong.adobe.com |
| Li-curls tsa matsoho a nang le li-dumbbell bakeng sa li-biceps tse lutseng bencheng e sekametseng | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Drop set: katoloso ea dumbbell ho tloha ka mora hlooho | 3x boholo, tahlehelo ea boima ba 'mele e' meli |  © Vitaly Sova - stock.adobe.com |
| Drop sete: li-curls tse tlase kapa crossover curls | 3x boholo, tahlehelo ea boima ba 'mele e' meli |  © antondotsenko - stock.adobe.com |
| Superset: Rope Handle Triceps Row + Reverse Grip Bicep Curls | 3x20 + 20 |  © _italo_ - stock.adobe.com  |
| Labohlano (sefuba + morao) | ||
| Bench o tobetsa | 4x15-20 | |
| Ho hula ka bophara ba karolo e kaholimo ho sefuba | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Tlanya ho Smith bencheng e sekametseng | 3x15-20 |  © Litšoantšo tsa Odua - stock.adobe.com |
| Sepheo se otlolohileng lebokoseng le ka tlase | 3x15-20 |  © tankist276 - setokong.adobe.com |
| Fana ka tlhahisoleseling ho simulator ea Butterfly | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Mokha oa bareng ho ea lebanteng le robetseng bencheng e sekametseng | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Superset: tlhahisoleseling ea crossover + dumbbell pullover | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  © Nicholas Piccillo - stock.adobe.com |
Se ke la lebala hore ha o pompa koetliso, ha ho hlokahale hore o tlamolle maoto a hau ka ho felletseng, mehatong ea maoto le ho koaholla matsoho mohatong o mong le o mong oa li-biceps.
