Lenaneo la koetliso ea matla a mesifa jimi le lapeng * Sefapano

E mong le e mong oa batho ba ikoetlisetsang boikoetliso o na le sepheo le sepheo sa hae sa nako e telele. Empa hoo e batlang e le baatlelete bohle ba lumellana ka ntho e le 'ngoe - takatso ea ho ba matla. Sena ke seo lenaneo la koetliso ea matla le etselitsoeng lona. Mokhoa oa ho holisa matla a mesifa ha o ntse o ikoetlisa kapa o le hae, re tla bua ka sengoloeng sena.

Likarolo tsa koetliso ea matla

Taba ea bohlokoahali mabapi le koetliso ea matla a mesifa ke hore ha ho na kamano e tobileng lipakeng tsa boima ba mesifa le matla a mmele.

Ho hlakile hore haeba u ikoetlisa ho latela merero ea setso ea ho haha 'mele, matla a hau a tla hola hammoho le mesifa. Leha ho le joalo, ha ho joalo haholo ha ho bapisoa le lenaneo la ho phahamisa matla. Ka nako e ts'oanang, litlelase tsa matla a matla li tla fana ka boima bo itseng ba mesifa, empa eseng joalo ka ha ho aha 'mele. Ka bokhutšoanyane, seo re se hlahisang ke seo re se fumanang.

Taba ea bobeli ea bohlokoa ke hore ha ho na matla a sa bonahaleng a akaretsang - ho na le matla a lihlopha tsa mesifa ea lehae feela. Ho latela eng ho see?

Na u hloka ho fumana esale pele hore na hobaneng u batla ho ba matla? O tla etsang ha o matlafala? Ho ipapisitsoe le li-biomechanics tsa motsamao, o tla utloisisa hang-hang hore na ke lihlopha life tsa mesifa tseo u hlokang ho li hlahisa pele. Ka hona, khatello ea lenaneo la hau e tla ba ho bona.
Ponahalo ea matla a maholohali a matla ho latela hore na u tseba hantle mokhoa oa motsamao oo u batlang ho bontša boiteko bo matla. Setšoantšo se hlakileng sa motsamao oo u tla o etsa se lokela ho theha hloohong ea hau. Ha ua lokela ho nahana le hore na u tla e etsa joang. Boko bo tlameha ho romela letšoao ho mesifa, mohlala, jerk. 'Mele o tlameha ho etsa motsamao ona. Ka nako e ts'oanang, ha hoa lokela ho ba le mehopolo hloohong ea ka, joalo ka: Na ke lemaletse ho lekana? Na ke file boima ba leoto lohle botjha? Na ke tla beha matsoho holim'a hlooho ea ka kapa ka morao? Ha hoa lokela ho ba le mehopolo hloohong ho hang. 'Mele ka boeona o tlameha ho ba le algorithm e hlakileng ka botlalo.

Ho felisa likhokahano tse "fokolang" hara mesifa

Ho etsa boiteko bo boholo mokhatlong ofe kapa ofe, ha ho sehlopha se le seng sa mesifa se lokelang ho sebetsa, empa tatellano eohle - mesifa e meng e lokela ho tsitsisa boemo ba manonyeletso, ba bang ba lokela ho etsa karolo ea pele ea tsela, mme ba bang ba lokela "ho nka bohato" ho tsoa karolong ea morao-rao karolong e itseng ea molumo. Ka nako e ts'oanang, ha hoa lokela ho ba le li-link tse fokolang mokokotlong oohle oa mesifa.

Ha re shebeng mohlala oa mochini oa khatiso oa benche o paqameng (mofuta oa phahamisa): maoto le marao li tsitsisa boemo ba noka, li-extensors tsa mokokotlo li theha hyperlordosis, e fetisang sefuba holimo. Sena se fokotsa tsela ea boom. Ka mphahamisetsa bareng e teng ka delts pele le triceps. Ha bara e theoloa, boima bo ntse bo ajoa le ho feta ka holim'a mesifa ea sefuba. Kamora hore bare e ame sefuba, ho bohlokoa hore ka nako e ts'oanang u bule li-triceps, li-pectorals le delta ea morao, mme le hore latissimus dorsi e thuse "ensemble" ena kaofela. Ho feta moo, motsotsong oa ho roba bare ho tsoa sefubeng, lirethe li lokela ho otla fatše, li fetisetse matla a kinetic ho mesifa eohle e thathamisitsoeng ea lebanta le ka holimo la lehetla. Ho na le boemo boo nts'etsopele e tlase ea molatsoana o ka morao le ho se khone ho e bulela ho tla fokotsa haholo sephetho sa boikoetliso ba hoqetela.

Bakeng sa ponahalo ea matla a maholohali, tšusumetso ea methapo e rometsoeng ke boko mesifa e bohlokoa.

Makhetlo a mangata a tšusumetso ena a lula a tšoana, empa palo ea likhoele tsa mesifa tse hiriloeng ha e joalo. Ha khokahano ea hau ea neuromuscular e le betere, li-motor motor tse mesifa li tla ameha ka nako e le ngoe. Ka hona, karolo ea koetliso ea ho aha 'mele e o lumellang ho sebelisa mesifa e nang le boima bo tlase le eona e tla sebetsa hantle.

Potoloho ea Macro ea koetliso ea matla

Ha re akaretsa lintlha tse kaholimo, re hlokomela hore macrocycle ea rona bakeng sa nts'etsopele ea matla e lokela ho kenyelletsa koetliso e latelang:

ntlafatsong ea puisano ea methapo ea kutlo. Mona o ka sebelisa koetliso ea likhoele tsa mesifa ea oxidative (OMF) ho latela V.N. Seluyanov (sheba ka tlase bakeng sa lintlha tse ling);
nts'etsopele ea mekhoa ea ho sisinyeha ka nts'etsopele ea likarolo tse fapaneng tsa molumo;
nts'etsopele ea likhoele tsa glycolytic kapa tse potlakileng tsa mesifa li sebelisa 80% ea boima bo phahameng;
"Kamore e ka morao" - boitlhakiso bo reretsoeng ho felisa "lihokela tse fokolang" haholo.

Ha o koetlisa matla a mesifa, leka ho qoba acidification e fetelletseng: palo ea ho pheta-pheta le ho atamela ka har'a methati ea matla e lokela ho ba tlase haholo ha e bapisoa le boikoetliso bo reretsoeng ho fumana boima ba mesifa.

Lebaka ke hore ha re ntse re pheta-pheta haholoanyane, ions ea hydrogen e eketsehileng e lokolloa mesifa ea rona ka lebaka la anaerobic glycolysis. Li-ion tsena li eketsa acidity ka har'a sele ea mesifa mme, ha e le teng ka bongata bo lekaneng, e nolofalletsa phihlello ea lihormone tsa anabolic mokokotlong oa sele. Ka ho feteletseng, li baka tšollo ea mali e feteletseng.

Ha re ntse re aha matla, re tobana le liphephetso tse peli. Taba ea mantlha, ke ho fokotsa ts'oaetso e tsoang lithutong tsa hajoale, 'me bobeli, ka lebaka la nts'etsopele ea mitochondria ka har'a mesifa, ho eketsa ho hanela acidification. 'Nete ke hore ke mitochondria e khonang ho monya li-ion tsa hydrogen.

Lenaneo la koetliso ea matla a boikoetliso

Kaha lipheo le sepheo li fapane ho motho e mong le e mong, 'me bophahamo ba sengoloa bo lekanyelitsoe, re tla sheba hore na lenaneo la koetliso ea matla jiming le hahiloe joang re sebelisa mohlala oa boralitaba ea benche, e le boikoetliso bo bonoang le bo tsebahalang haholo.

nts'etsopele ea nts'etsopele ea likhoele tsa glycolytic mesifa (GMF) *

Ho sebetsana le mokhoa oa khatiso oa benche (projectile boima ba 50-60% ea boholo bo holimo)
sepheo se tlase sa lats 3 * 8
Ho atolosoa ha matsoho ho tloha karolong e ka holimo ea 3 * 8-10

mochini oa khatiso oa bareng (boima ba 90-100% ea boholo bo holimo) - palo e phahameng ea li-set ka makhetlo a 1-3
wiring ka tšekamelo ea ho pholletsa le mahlakore ho delta morao - 3 * 8-10
ho koba matsoho ka li-dumbbells - 3 * 10-12 bakeng sa letsoho ka leng

mochini oa khatiso oa benche ka setaele sa "sehahi": maoto bencheng, lumbar lordosis e otlolohile haholo. Mochini oa khatiso oa benche o etsoa ka thata haholo ka lebaka la ho kenyelletsoa ha mesifa ea pectoral, boima ba 60-70% ea boholo ba bocha. Mokhoa o mong le o mong o lokela ho etsoa ho fihlela mokhathala o fokolang, ho chesa hanyane mesifa ea pectoral.
koetliso bakeng sa nts'etsopele ea OMV **

mochini oa khatiso oa benche ka mohala o mosesane, boima ba projectile - 50-60% ea Tonakholo, sebetsa ho OMV ***
barbell squats - sebetsa ho BMV
molamu o hula tšekamelo - 3 * 6-8

mochini oa khatiso oa benche ka boholo bo felletseng ka mokhoa oa tlholisano. Boima - 90-100% ea PM. Palo ea mekhoa ke 5-6, palo ea ho pheta-pheta ke 1-3 ka sete. Ho sebetsana le ho hloleha ha ho etsoe. Phomola lipakeng tsa lisete - metsotso e 3-10

mochini oa khatiso oa benche, ka boholo bo felletseng, boima ba 'mele - 40-50% ea PM. Palo ea ho pheta-pheta ke 10-15, lebelo la ho bolaoa le theola boima ba 'mele ka lipalo tse 4-6, ho phahama ho bohale, ho ferekana kapele kamoo ho ka khonehang
Ts'oarello ea karolo e kaholimo ea mesifa e pharalletseng - 3 * 8
katoloso ea triceps ho tloha kaholimo ho block - 3 * 8

Letsatsi la phomolo

mochini oa khatiso oa benche, ka setaele sa OMV **

mochini oa khatiso oa bareng, boima ba 90-110% ea RM, palo ea ho pheta-pheta letotong la 1-3, palo ea mekhoa-5-6

Mochini oa khatiso oa benche o ts'oereng hampe ka mokhoa oa OMV ***

Letsatsi la phomolo

Nts'etsopele ea nts'etsopele ea likhoele tsa glycolytic mesifa (GMF) *

Litlhaloso:

* Ho sebetsana le GMV ho bolela hore o sebelisa boima ba ho hanela hoo e ka bang 70-80% ea rep max ea hau. Ka karolelano palo ea ho pheta-pheta ka mokhoa ona ke 10, palo e phahameng ea mekhoa ea bareng ke 10 kapa ho feta, e le karolo ea koetliso ea nts'etsopele ea GMV. Phomolo lipakeng tsa li-sets ke metsotso e 1-3, hantle metsotso e 1.5. Mosebetsi oa hau ke ho etsa acidification ea lehae. Pakeng tsa lihlopha, ho eletsoa ho etsa mosebetsi o bobebe o bobebe ho fokotsa li-ion tsa haedrojene ka har'a fiber ea mesifa.

**Le boima bo tlase bo ka sebelisoa mona - 40-50% ea boholo bo phahameng. Ntshetsopele ya mesifa pectoral tabeng ena e tjena:

30 s - atamela
30 s - phomolo
30 s - atamela
30 s - phomolo
30 s - atamela
30 s - phomolo

Ena ke ketsahalo e le 'ngoe. Mokhoa ona o etsoa ka ho lieha haholo; phomolo ea mesifa maemong a feteletseng a motsamao e lokela ho qojoa. Phomola lipakeng tsa mananeo - metsotso e 15. Ka nako ena, o ka etsa squats ka barbell ka tsela e ts'oanang.

***Morero oa mosebetsi o tla ts'oana hantle le o hlahisitsoeng kaholimo, ka phapang e le 'ngoe feela eo u tla be u etsa mochini oa khatiso oa benche ka mohoaro o mosesane, ka ho latellana, sehlopha sa hau sa mesifa se hlasetsoeng e tla ba mesifa ea lehetla.

Koetliso ea matla a lapeng

Mabapi le nts'etsopele ea matla ha o sebetsana le boima ba 'mele oa hau, ho na le tataiso e arohaneng - calisthenics. Ona ke mokhoa oa ho ikoetlisa o etsoang haholoholo ka boima ba 'mele oa hau. Ke mosebetsing le boima ba moatlelete moo lenaneo la koetliso ea matla a lapeng le thehiloeng. Ntle le taba ea hore boikoetliso bo kenyellelitsoeng lenaneong ha bo hloke lisebelisoa tse ikhethang tsa lipapali, e na le melemo e meng e mengata hammoho le likotsi.

Nahana ka lintlha tse ntle le tse mpe:

bokhoni ba ho ikoetlisa kae kapa kae le nako efe kapa efe, ha o hloke ho ikoetlisa;
tlhoko ea ho lula e kopanya lihlopha tse 'maloa tsa mesifa hang, e lebisang karabong e kholo ea biochemical;
ha ho na mokhoa oa ho nka boima ba litekanyo;
menyetla e fokolang ea ho sebetsa lihlopha tse nyane tsa mesifa ka thoko.

Ha re sebetsa ka matla, re tlameha ho lula re eketsa mojaro. Ha re ikoetlisa ka boima ba 'mele ea rona, re na le mekhoa e' meli ea ho netefatsa sena:

ea pele ke ho ikoetlisa butle butle;
ea bobeli ke ho pheta-pheta ho ikoetlisa kapa ho etsa letoto le lengata.

Karolo ea mosebetsi oa mahlale e theotsoe. Haeba lenaneo la hau le na le ho hula le ho sutumetsa, o tla be o ntse o ikoetlisa le ho sutumetsa koetliso e 'ngoe le e' ngoe, ka hona o ntlafatsa mokhoa oa hau.

Bothata ba "ba tlohelang" bo rarolloa le bona ka bo lona. Nakong ea boikoetliso, sehlopha sa mesifa se salang se tla matlafatsa matla a sona boemong bo hlokahalang.

Ntho e 'ngoe hape e kholo ke hore ha ua tlameha ho nahana ka SMOA le OMV. U mpa u chencha lipakeng tsa ho ikoetlisa "butle" le "kapele", ke hore, ka boikoetliso bo phatlohang le butle butle.

Ha e le hantle, lenaneo la koetliso ea boima ba 'mele le ka shebahala tjena:

Ho phatloha	Hula bareng - 5 * 10 Li-push-up ho tloha fatše - 5 * 10 Ho qhomela holim'a lejoe le katiloeng - 5 * 10
Butle	Ho hula - 30-40 s (3-4 s bakeng sa ho theola, palo e lekanang bakeng sa ho phahamisa) - disete tse 4 Li-push-up ho tloha fatše - disete tse 4 (mokhoa o tšoanang) Li-squats tsa moea - li-sets (5)
Boikhathollo
Ho phatloha	Hula ka bareng tse tshekaletseng - 5 * 11 Li-push-up ho tloha fatše - 5 * 11 Ho qhomela holim'a lejoe le katiloeng - 5 * 11
Butle	Lenaneo le ts'oanang, empa lenane la liketsahalo le ntse le eketseha butle-butle
Boikhathollo
Ka mokhoa o itekanetseng	Ho hula - makhetlo a 3 * palo e phahameng ea linako Push-up - 3 * palo e phahameng ea linako Li-squats - makhetlo a mangata a 3 * Leoto le leketlileng le phahamisa bareng e sa tsepameng - 3 * 10-12
Boikhathollo
Ho phatloha	Kenya karabo e le 'ngoe letotong ka leng la boikoetliso bo kaholimo
Butle	Lenaneo lea tšoana, re ntse re ntšetsa pele lenane la mananeo
Boikhathollo
Ho phatloha	Kenya karabo e le 'ngoe letotong ka leng la boikoetliso bo kaholimo
Butle	Lenaneo lea tšoana, re ntse re ntšetsa pele lenane la mananeo
Ka mokhoa o itekanetseng	Lenaneo lea ts'oana, empa palo e phahameng ea ho pheta-pheta mokhatlong ka mong e lokela ho eketseha

Ha o tseba linomoro tsa li-push-up tse 60 kapa ho feta, tse hulang tse 20 kapa ho feta le li-squats tse 100 kapa ho feta ka mokhoa o le mong, o ka fetela ho ho tseba ho ikoetlisa ho rarahaneng ho feta, joalo ka ho tsoa ka matsoho a mabeli, ho sutumetsa o inamisitse hlooho o emeng ka letsoho, o phahamisa ka ho phutha.