ʻO ka pauma (mai ka huaʻōlelo Pelekania i ka pauma - "e pauma i luna") kahi ʻano hoʻomaʻamaʻa e kuhikuhi ana i ka hoʻonui ʻana i ke kahe o ke koko i nā mākala a hoʻonui i kā lākou leo i ka wā hoʻomaʻamaʻa. Hoʻomaʻamaʻa nui ʻia ka hoʻomaʻamaʻa pumping e nā bodybuilders, akā e ʻike pū ka poʻe haʻuki mai nā haʻuki ikaika ʻē aʻe i kekahi mau mea maikaʻi iā lākou. E haʻi mākou iā ʻoe i nā mea i kēia ʻatikala.
He aha ka pumping?
ʻO ka pauma ʻana, ʻo ia hoʻi, ka pauma ʻana i ke koko i loko o nā mākala, hāʻawi i kahi ʻike poina ʻole - ʻo kēia ka mea maopopo loa me ke ʻano o ka hana i wehewehe ʻia. Nani ke nānā aku i kou mau mākala i hoʻonui ʻia, ke nānā nei i ka hopena ma aneʻi a i kēia manawa.
Pehea e hoʻokō ai i ka paila ʻana?
Pehea e hoʻokō ai i kēia? He aha ke kumu o ka hoʻomaʻamaʻa pumping?
- I ke kaila paila, ma ke ʻano he rula, ʻaʻole i ʻoi aku i ʻelua mau pūʻulu mākala i hana ʻia i hoʻokahi haʻuki.
- Koho nui ʻia nā hoʻoikaika kino i ka hoʻokaʻawale ʻana, ʻo ia hoʻi nā mea e hana ai kahi pūʻulu puʻupuʻu. E hāʻawi i ka makemake i kēlā mau neʻe kahi āu e manaʻo ai i kēia pūʻulu puʻupuʻu liʻiliʻi e like me ka hiki.
- Koho ʻia ke kaumaha ma ke ʻano i hoʻokahi ala e kiʻi ai ma kahi o 15 mau reps "maʻemaʻe", ʻoi aku ka maikaʻi, a hiki i ka 20-25. He mea nui loa ka "maʻemaʻe" - pono ke kiʻina hana e hemolele, ʻo ka manaʻo o ka hana i loko wale nō o ka pūʻulu muscle target. No laila, hana ʻia kēlā me kēia repetition i kahi ʻano kaohi.
- I ka hopena o kēlā me kēia hoʻonohonoho, pono ʻoe e ʻike i kahi ʻā ʻana o ke ahi i loko o ka mākala i hoʻopaʻa ʻia. ʻO ka nui o ke ahi wela ka mea e palena ai i ka hope. I mea e kō ai i kēia kūlana, pale i ka hana "kiki loa" - hoʻomaha piha o ka mākala (ʻo kahi laʻana, mai hoʻolōʻihi i nā lima a hiki i ka hopena ma ke kaomi a i ʻole ke kūleʻa ʻana no nā biceps), kahi e kū mau ai i ke ʻano maikaʻi.
- I ka hōʻemi kiʻekiʻe, ʻaʻole pono e hoʻoponopono i ka mākala, ʻoiai he hiki nō ia, no laila e loaʻa ai ka paʻakikī hou aʻe i ka kahe ʻana o ke koko mai ka mākala hana a, no laila, kahi hopena pump nui aʻe.
- Ma waho aʻe o ka mana maʻalahi o ka hana ʻana i ka hoʻoikaika kino no 15-25 mau hana hou, aia kekahi mau papahana ʻoi aku ka paʻakikī e kōkua i ka holo ʻana o ke koko i nā mākala: supersets, set set, concentration on the negative phase of the movement, etc. nā lauana a i ʻole ke koho ʻana iā lākou e hāʻawi i kou mau mākala i ke koʻikoʻi hou me kēlā me kēia hana.
Nā keu pono o ka paila ʻana
ʻO ke kiko o kēia mau hana āpau e hoʻonui i ke kahe o ke koko i ka mākala, ʻoiai e hoʻemi ana i ka kahe i ka manawa like. ʻO kēia ke alakaʻi i ka hōʻaiʻē oxygen a me ka acidosis - acidification o nāʻiʻo muscle. ʻO ka Acidification ma muli o ka ʻoiaʻiʻo ke kūpikipiki ke kahe o ke koko, lohi nō hoʻi ke kahe, ʻo ia hoʻi ʻaʻohe manawa o ka oxygen e kahe i ka mākala hana i ka nui kūpono.
E hoʻolako i kahi fiber e hana nei me ka ikehu, e hoʻololi nā hunaola i kahi anaerobic, ʻo ia hoʻi, ke ala anoxic o ka phosphorylation oxidative a i ʻole ka hana ikehu - ATP. I ke kaʻina o ke ala ʻaʻohe oxygen o ka hana ʻana i ka ikehu, hana ʻia nā metabolic by-huahana - iʻa hydrogen. ʻO lākou ka mea e hoʻololi i ke kaiapuni i loko o ka hale paʻahao. Mai kahi manaʻo olaola, hoʻopōʻino kēia i ka hanana quaternary o ka protein nucleus cell, kahi e kōkua ai i ke komo ʻana o nā hormone anabolic iā ia. Mahalo ia i ka hana o nā hormoni i ka pae pūnaewele e ulu a hoʻonui hou ai nā mākala iā mākou.
Eia nō naʻe, mai poina i ka wā e paipa ana, e hoʻohana ʻia kahi kaumaha hana liʻiliʻi (a i ʻole ʻaʻole hiki iā ʻoe ke hoʻopau i ka helu i hōʻike hou ʻia o nā repetitions), kahi mea e hōʻemi ai i ka ulu ʻana o nā mākala ma mua o ka hoʻomaʻamaʻa maʻamau. ʻO ka hoʻonui iki ʻana i ke kahe o nā hormoni i nā olonā nāʻi ʻaʻole lawa ka mea no ka loaʻa nui o ka nui.
Nā kānāwai paipu
ʻO kahi kūlana hou aʻe no ka hoʻomaʻamaʻa ʻana i ka hoʻomaʻemaʻe kahi manawa hoʻomaha i hoʻemi ʻia ma waena o nā set. (ʻaʻole ma mua o hoʻokahi minuke, kūpono 30-40 kekona)... Hoʻonui kēia i ka nui o ka moto o nā mākala a alakaʻi i ka hoʻonui ʻana i ka lilo o ka ikehu.
ʻO kahi hoʻolālā pumping ikaika nui e hopena i ka hoʻonui ʻana o ka lilo o ka ikehu. No laila, hoʻopau koke ʻia nā kumuwaiwai ikehu. I ke kaʻina o ka hoʻomaʻamaʻa ʻōnaehana i ke kaila i wehewehe ʻia, hoʻonui ʻia ka hiki o nā hunaola mākala e mālama i ka glycogen. E loaʻa i kou mau mākala nā nui nui ma muli o kēia hanana.
© romanolebedev - stock.adobe.com
Nā ʻōlelo aʻo hoʻomaʻamaʻa
Inā hoʻohana wale ʻoe i ka pauma ʻana i ka hoʻomaʻamaʻa, e ʻike ʻia ka holomua o ka ulu ʻana o ka mākua ma mua o ke ʻano o ka hoʻomaʻamaʻa classical a me ka ikaika. Heʻoiaʻiʻo loa kēia no nā mea haʻuki pololei. Eia nō naʻe, ʻaʻole pono ʻoe e hoʻolei i kēia kumumanaʻo - pono wale ʻoe e pōʻai pololei i nā ukana... ʻO kahi laʻana, no ka hebedoma mua, hana i nā hoʻoikaika kino i ke ʻano maʻamau - no 10-12 mau hana hou, no ka pule ʻelua, e hoʻohana i ka pauma a hana no 15-25 mau hana hou, i ke kolu, e hoʻi i nā papa mele, a pēlā aku.
ʻO kekahi kumuhana hana ʻē aʻe no ia paikikala penei:
- ʻO ka pule mua - hoʻomaʻamaʻa ikaika ikaika. Hoʻohana wale ʻia nā hana kaupaona kaumaha kaumaha, ʻo ka helu o nā hana hou mai 3 a 8-10.
- Nā pule ʻelua a ʻekolu. Ke hoʻokokoke kino bodybuilding - 8-12 reps. ʻO ke kumu ke kumu, hoʻohui ʻia kekahi mea hoʻāhu.
- ʻO ka pule ʻehā ka pauma. 15-25 mau mākaʻi, hiki iā ʻoe ke hoʻohana i nā superset, nā pūʻulu kulu, nā luhi ma mua a me nā ʻano hana like. Hoʻokaʻawale ka nui o nā hana.
ʻO ka mea hope loa, kahi ʻōlelo aʻoaʻo e pili ana i nā hana a V.N.Seluyanov. Ke hana nei i kahi hoʻolālā hoʻomaʻamaʻa ma waena o ke kiʻina o kahi hoʻomaʻamaʻa pumping, ʻoi aku ka nui o ka ukana ma ka pūʻulu muscle like. Hiki ke ikaika loa ka Acidification ma kahi o ka hoʻoulu ʻana i nā kaʻina anabolic i ka pulupulu i ka muscle, e hoʻonāukiuki ia i ka catabolism i ʻōlelo ʻia, a ma kahi o ke kūkulu ʻana i nā puʻupuʻu puʻupuʻu hou, e hoʻolōʻihi a hoʻoluhi ʻoe i kāu mea ma mua o ka hoʻomaʻamaʻa.
I mea e hōʻalo ai i kēia hanana maikaʻi ʻole, ʻo ke koho maikaʻi loa no ke kūkulu ʻana i kahi hoʻomaʻamaʻa pumping ʻo ia ka hoʻololi ʻana i nā hoʻoikaika kino no nā hui ʻāʻī i hoʻokaʻawale ʻokoʻa ʻia mai kekahi i kekahi.
ʻO kahi laʻana, ke kīpē nei ʻoe i kāu biceps. Ma waena o nā curl, hana ʻoe i nā squats e pīpī i kekahi o nā radical manuahi mai ka pulupulu i ka muso. ʻOiai, me kēia ala, ʻoi aku ka paʻakikī o ka hopena pumping, akā ma ka ʻaoʻao ʻē aʻe, e ʻike pono ʻoe ʻaʻole ʻoe i hana i ka maikaʻi ʻole. Eia hou, e hoʻonui hou kēia ala i ka hoʻomanawanui o nā hui muscle e hana ʻia - e hana kēia ma muli o ka ulu ʻana o ka nui mitochondrial. ʻO ka mitochondria ke kuleana no ka hoʻohana ʻana o ka oxygen a me ka hana ʻana o ka ikehu e nāʻiʻo muscle.
Polokalamu hoʻoikaika kino
Lawe mākou i kou manaʻo i kekahi o nā ʻano loli o ka paʻakikī, kahi i ka pule mua ka hana ikaika kuʻuna, a ʻo ka lua - pumping. Hoʻolālā ka hoʻokaʻawale i ka hebedoma mua no nā lā ʻehā, i kekahi mau lā e kīkī ʻia nā poʻohiwi, nā wāwae, ka umauma me nā tricep a me ke kua me nā bicep. I ka lua o ka hebedoma, aia ʻekolu mau hoʻoikaika kino, a ʻokoʻa ka hui ʻana: ka umauma me ke kua, nā lima, nā wāwae me nā poʻohiwi. Koho ʻia nā hui ʻana i kēia ala ma muli o nā ʻōlelo i luna aʻe no ka hoʻomaʻamaʻa pumping ʻana.
Inā ʻaʻole kūpono nā hana i helu ʻia i ka papa i kekahi kumu, koho i nā ʻano hana ʻē aʻe i ka ʻāpana hoʻoikaika kino.
ʻO ka pule mua me nā hana maʻamau:
| Poakahi (poohiwi) | ||
| Ke kū nei ʻo Bench press | 4x10 |  |
| Hale Paʻi Dumbbell e noho ana | 3x12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao ke kū nei | 3x12 |  © Makatserchyk - stock.adobe.com |
| Alakaʻi i ka delta hope i ka simulator | 4x12 |  © fizkes - stock.adobe.com |
| Swing i loko o ke keʻa i kahi pali | 3x12 |  © Makatserchyk - stock.adobe.com |
| Poalua (wāwae) | ||
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x12 |  |
| ʻO Deadlift ma nā wāwae pololei me ka barbel | 4x10 |  |
| Nā lung lung | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kū aʻe ke kū bipi keiki | 4x12 |  © Makatserchyk - stock.adobe.com |
| Pōʻahā (umauma + triceps) | ||
| Paʻi paʻi Bench | 4x12,10,8,6 |  |
| Hoʻokomo i ka Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Holo ma nā kaola kaulike | 3x10-12 |  |
| Kaomi ʻo Bench me kahi paʻa ʻikiʻiki | 3x10 |  |
| Hale pai paina Farani | 3x12 |  |
| Ke wili nei i ka simulator | 4x12 |  |
| Pōʻalima (kua + biceps) | ||
| Huki huki akea | 4x10-12 |  |
| Huki i ka lāʻau i ke kāʻei | 4x10 |  © Makatserchyk - stock.adobe.com |
| Lalani Paʻa Kūʻai Pākiki | 3x10 |  © Makatserchyk - stock.adobe.com |
| Pākuʻi make T-pā | 3x10 |  |
| Hyperextension | 4x12 |  © Makatserchyk - stock.adobe.com |
| Pahu kuʻi kau | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls e noho ana ma ka pākaha incline | 3x10 |  © Makatserchyk - stock.adobe.com |
| Piʻi ka wāwae kau ma luna o ka pae ākea | 4x10-12 |  |
ʻO ka pule ʻelua me nā hoʻomaʻamaʻa pumping:
| Poakahi (mau wāwae + poʻohiwi) | ||
| ʻO Smith Squats | 4x15-20 |  © Artem - stock.adobe.com |
| Kaomi ʻo Bench e noho a kū ana paha | 4x15-20 |  © lunamarina - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x20-25 | |
| Paina poohiwi noho | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| ʻO Deadlift ma nā wāwae pololei me ka barbel | 4x15-20 | |
| Huki paʻa barbel ākea | 4x20-25 | © Makatserchyk - stock.adobe.com |
| Superset: hoʻolahalaha wāwae + wili i nā simulator | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Kau kau: lele i nā dumbbells i nā ʻaoʻao ke kū nei | 3x maximum, ʻelua ka emi o ke kaumaha | © Makatserchyk - stock.adobe.com |
| Kau kau: kūlou ma luna o ka hoʻohuli ʻana o ka pahu | 3x maximum, ʻelua ka emi o ke kaumaha |  © Makatserchyk - stock.adobe.com |
| Pōʻakolu (lima) | ||
| Hale pai paina Farani | 4x15-20 | |
| ʻO nā curl Barbell no nā biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Huki kaula mai hope o ke poʻo i mua i kahi keʻa | 3x20-25 |  © tankist276 - stock.adobe.com |
| ʻO nā wili o nā lima me nā dumbbells no nā biceps e noho ana ma kahi keʻena incline | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Kau kau: extension dumbbell mai hope o ke poʻo | 3x maximum, ʻelua ka emi o ke kaumaha |  © Vitaly Sova - stock.adobe.com |
| Kau kau: nā poloka lalo a i ʻole nā curl crossover | 3x maximum, ʻelua ka emi o ke kaumaha |  © antondotsenko - stock.adobe.com |
| Superset: kaula lawelawe i ka lālani Triceps + Reverse Grip Bicep Curls | 3x20 + 20 |  © _italo_ - stock.adobe.com  |
| Pōʻalima (umauma + kua) | ||
| Paʻi paʻi Bench | 4x15-20 | |
| Huki lima ākea o ka palaka luna i ka umauma | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Kaomi ma Smith ma kahi pākaha incline | 3x15-20 |  © Nā kiʻi Odua - stock.adobe.com |
| Pākuʻi papamoe ma ka poloka lalo | 3x15-20 |  © tankist276 - stock.adobe.com |
| ʻO ka ʻike lima ma ka simulator Butterfly | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| ʻO ka lālani o ka pā i ke kāʻei e moe ana ma ka pākaha incline | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Superset: ʻike crossover + pullover dumbbell | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  © Nicholas Piccillo - stock.adobe.com |
Mai poina i ka wā e pīpī nei i ka hoʻomaʻamaʻa, ʻaʻole pono ʻoe e hoʻopau piha i kou mau wāwae i nā squats āpau, nā kaomi wāwae, a me ka pale ʻana i kou mau lima i nā kaomi a me nā curls no biceps.
