I kekahi mau hihia, ʻaʻohe kumu o ka ʻaʻa e hoʻokūkū ai i ka hana hoʻomaʻamaʻa. Inā kūpaʻa ka pūʻulu o ka nui o nā mākala, lawa pono ia e hoʻohana i nā hoʻoikaika kumu nui lehulehu i ka wā o ka hoʻomaʻamaʻa. I kekahi manawa he ana pono kēia. ʻO kahi laʻana, inā ʻaʻole lawa ka manawa o ke kanaka e hoʻopau ai i nā hoʻolālā ikaika nui, e hoʻopōkole kahi papahana hoʻomaʻamaʻa kumu i ka lōʻihi.
Hoʻoemi ʻia ka manawa e ka hoʻopau ʻana i nā neʻe kaʻawale: koe wale nā mea maʻamau - ʻo ka mea wale nō e pono ai ka ulu ʻana o nā mākala. I ka manawa like, hana ka mea ʻālapa ma mua o 5-6 mau hoʻomaʻamaʻa no kēlā me kēia hoʻolālā, e hana ana i nā mea e pono ai no ka ulu ʻana o nā mākala, akā e hoʻolilo ana i ka manawa liʻiliʻi a me nā kumuwaiwai ma kēia.
I kēia lā e nānā mākou i kahi papahana hoʻomaʻamaʻa maʻamau no ka loaʻa ʻana o ka nui muscle a me nā mea nui a me nā maikaʻi ʻole.
Ke kumu o ka papahana maʻamau
Kūpono ka papahana maʻamau no nā hui like ʻole o nā trainees:
- No nā poʻe haʻuki ʻike, pili i ke kumu o ka periodization o nā ukana a i hoʻomaha paha mai ka hoʻomaʻamaʻa paʻakikī.
- ʻO nā mea pāʻani Novice - ke aʻo nei ke kumu pehea e ʻaelike pono ai i nā mākala a kūkulu mālie i kahi kahua ikaika.
- Ectomorphs a me nā mesomorph e makemake ana e loaʻa ka nui o nā mākala maikaʻi.
- ʻO nā kaikamahine e hoihoi nui i nā haʻuki hao a ʻaʻole i aʻo piha e hoʻolohe i ko lākou kino.
- ʻO nā mea pāʻani kahi leʻaleʻa no lākou ke olakino a me ka crossfit, akā ʻaʻole kahi nohona a ʻoihana paha.
Nā pōmaikaʻi o ka papahana maʻamau
ʻO nā mea nui o ke aʻo ʻana:
- ʻO ka hana ʻana i nā neʻekahi ami ami kaumaha e hoʻoulu ai i ka ulu ʻana o nā pūʻulu nui a liʻiliʻi a hoʻonui i nā mea kuhikuhi ikaika.
- Mālama manawa. ʻAʻole ʻoe e hoʻolōʻihi i ka manawa ma nā hoʻoikaika kaʻawale, hoʻemi ʻia ka lōʻihi o ka hoʻoikaika ʻana e 1.5-2 mau manawa.
- ʻAneʻane piha ka hōʻoia e ʻaʻole ʻoe e kaʻi. ʻO ka manawa pinepine, hoʻohui ka poʻe ʻālapa novice i ka nui o ke kaʻawale i ka papahana me ka hoʻohui o ke kumu, ʻo ka hopena, loaʻa i nā mākala ke koʻikoʻi nui, ʻaʻohe manawa e ola ai a ulu ʻole.
Nā mea maikaʻi ʻole o ka papahana
Eia naʻe, ʻaʻole ka papa hana hoʻomaʻamaʻa kaumaha me kāna drawbacks:
- ʻO ka hapa nui o nā hana kumu he traumatic. ʻO kahi laʻana, hiki i nā kaomi kaomi ke hōʻeha i kou mau pulima, nā kuʻe lima, a me nā poʻohiwi, a ʻo ka barbell squats ke hōʻeha i kou mau kuli a i ʻole hoʻi.
- Loaʻa i kekahi mau mea pāʻani i kahi predisposition i ka hypertrophy ʻōpū oblique. ʻO ka hoʻokō mau ʻana o ke kumu e hōʻino wale ia. ʻO ka hopena, he pūhaka ākea a me ka makaʻu o ka hernia umbilical. Akā hiki i kēia ke hana me nā kaupaona kaumaha maoli (no ka laʻana, deadlift mai 200 kg).
- Kumu Psychological. He paʻakikī ia mai kēlā lā a kēia lā e hoʻonohonoho iā ʻoe iho no ka hana nui monotonous i nā hana hoʻohui maha: no ka hapanui o nā ʻōlapa a me nā ʻōlapa wahine ʻoi aku ka maʻalahi o ka hoʻokaʻawale ʻana - ʻaʻole lākou e hoʻouka nui i ka ʻōnaehana waena.
Nā ʻōlelo aʻoaʻo no ke kūkulu ʻana i kahi waihona
Kekahi mau ʻōlelo aʻoaʻo loea:
- Ke hana nei i nā papahana hoʻomaʻamaʻa maʻamau i ka hale hoʻoikaika kino, e hoʻokau i ka manaʻo nui i ka hoʻomaha a me ke ola ʻana. ʻAʻohe mea kūpono e hoʻomaʻamaʻa i kēlā me kēia lā - ʻaʻole mākaukau kou mau mākala a me nā mea hana article-ligamentous no kēia, ma hope koke a e pau paha nā mea āpau me ka ʻeha a me ka overtraining. ʻO ke koho maikaʻi loa no kēlā ʻano paʻakikī he ʻekolu manawa o ka pule.
- Mai hoʻokau i nā squats a me nā mea make i ka lā like. He ukana nui kēia ma ka ʻaoʻao i lalo a me nā extensors o ka iwi kuamoʻo.
- E hoʻomaha i hoʻokahi lā a i ʻole ʻelua o ka hoʻomaha loa ma mua a ma hope o ka hoʻomaʻamaʻa ʻana i kāu pūʻulu mākala mua. E kōkua kēia i ka hoʻōla a me ka ulu mua ʻana.
- Hoʻomaha manawa i kou manawa hoʻomaha ma waena o nā set. E hoʻāʻo e hoʻomaha ma mua o 1.5-2 mau minuke, i nā squats a me nā deadlift hiki ke hoʻonui ʻia kēia manawa i 3-4 mau minuke.
- Kālele ana i ka hana hoʻoikaika kino a me ka hōʻiliʻili ʻana i nā mākala, ʻaʻole kaupaona. Me ka ʻole ʻenehana, ʻaʻohe mea o ke kaupaona. Akā i ka manawa like, hoʻāʻo e hoʻonui ʻōnaehana i kāu mau anakuhi ikaika.
- Hoʻolālā i kāu hoʻoikaika kino e kūpono i kāu papa kuhikuhi. ʻO kahi laʻana, inā ʻo kou Pōʻalima kou lā hoʻomaha, kahi e hiki ai iā ʻoe ke hiamoe lōʻihi a ʻai hou, a no laila e ʻoi aku ai ka maikaʻi, a laila e hana ka hana ʻoi loa i ka Pōʻaono.
- Mai poina e hoʻonui i kāu ukana. ʻO ka hoʻomaʻamaʻa monotonous ke alakaʻi mau i ka stagnation. Inā manaʻo ʻoe ua oki ʻoe i ka ulu ʻana a me ka ikaika ʻana, e hoʻololi i ka hana hoʻomaʻamaʻa. Hoʻomaʻamaʻa hoʻokahi hebedoma i kahi ʻano paʻakikī, ʻo kekahi ma ke ʻano māmā, e hoʻēmi nei i nā kaupaona hana e 30-40%, e hoʻonui ana i ka helu o nā hana hou ʻana a ʻaʻole hiki i ka holomua. Hāʻawi kēia i kou mauʻiʻo, nā hono a me nā ligament i kahi haʻihaʻi mai nā kaupaona kaumaha, kahi e alakaʻi ai i ka holomua nui aʻe i ka wā e hiki mai ana.
Polokalamu kumu no nā kāne
ʻO ka papahana hoʻomaʻamaʻa maʻamau no nā kāne e pili ana i nā hana multi-ami kaumaha i hana ʻia ma ke kikowaena repetition waena (6 a 12). ʻO kēia ala e alakaʻi ai i ka hypertrophy nui o nā mākala.
ʻO ka hoʻokaʻawale no ʻekolu mau lā e like me kēia:
| Poakahi (pahu + triceps + deltas) | ||
| Paʻi paʻi Bench | 4x12,10,8,6 |  |
| Hoʻokomo i ka Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Holo me nā kaupaona hou aku | 3x10-12 |  |
| Kaomi ʻo Bench me ka ʻiki paʻa | 4x10 |  |
| Kaomi ʻo Arnold | 4x10-12 |  |
| Huki paʻa barbel ākea | 4x12 |  © Makatserchyk - stock.adobe.com |
| Pōʻakolu (kua + biceps) | ||
| ʻO Deadlift kahiko | 4x12,10,8,6 |  |
| Huki lima nui me nā kaupaona hou aku | 4x10-12 |  |
| ʻO Barbell Row i kāʻei | 4x10 |  © Makatserchyk - stock.adobe.com |
| Lalani Paʻa Kūʻai Pākiki | 3x10 |  © Makatserchyk - stock.adobe.com |
| Pahu kuʻi kau | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei i ka simulator | 3x12 |  |
| Pōʻalima (wāwae) | ||
| ʻO Barbell Shoulder Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Kaomi ka wāwae i ka simulator | 3x10 |  |
| ʻEllleʻa Barbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| ʻO Romanian Dumbbell Deadlift | 4x10 |  |
| Kū aʻe ke kū bipi keiki | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Piʻi ka wāwae kau ma luna o ka pae ākea | 3x10-12 |  |
No laila, i nā lā ʻekolu e hana ʻoe i nā pūʻulu mākala āpau. Pōkole loa nā hana (ʻaʻole ma mua o 1-1.5 mau hola), akā ikaika. Hoʻomaʻo mākou e hana me nā kaupaona kūpono a hoʻomaha iki ma waena o nā set. Inā lawa ʻole kēia nui o ka hana i kekahi, e hoʻohui i hoʻokahi hoʻoikaika hou. Eia nō naʻe, e hoʻomanaʻo i kā mākou pahuhopu e holomua i ka hiki me ka luku ʻole ʻia mau i ke aʻo ʻana.
Polokalamu kumu no nā kaikamahine
ʻO ka papahana hoʻomaʻamaʻa maʻamau no nā wahine me nā hana i hana ʻia ma kahi papa hana hou o 10 a 15. Me kēia ʻano, ʻaʻole ʻoe e hoʻonui i nā hono a me nā ligament a kani koke nā mākala.
ʻO ka hoʻokaʻawale iā ia iho no nā lā ʻekolu e like me kēia:
| Poakahi (pahu + triceps + deltas) | ||
| Kaomi kaomi ʻo Dumbbell | 4x10 |  |
| Kaomi umauma noho | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kaomi ʻo Bench me ka ʻiki paʻa | 4x10 | |
| Paomi dumbbell e noho ana | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12 | © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 3x12-15 |  |
| Pōʻakolu (kua + biceps) | ||
| Huki paʻa ākea i ka umauma | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ka lālani o hoʻokahi dumbbell i ke kāʻei | 4x10 |  |
| Lalani Paʻa Kūʻai Pākiki | 3x10 | © Makatserchyk - stock.adobe.com |
| Huki ākea ma ka palaka | 3x10 |  © tankist276 - stock.adobe.com |
| Kū paʻa dumbbell curls | 3x10 |  |
| Crunches huli i ka pā | 3x10-12 |  |
| Pōʻalima (wāwae) | ||
| ʻO Barbell Shoulder Squats | 4x10-12 | © Vitaly Sova - stock.adobe.com |
| Nā squats mīkini hack | 3x10-12 |  © mountaira - stock.adobe.com |
| ʻO Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Smith lunges | 3x10 |  © Alen Ajan - stock.adobe.com |
| ʻO ke alahaka Glute me ka barbel a i ʻole ka mīkini | 4x10-12 |  © ANR Production - stock.adobe.com |
| Kū aʻe ke kū bipi keiki | 4x15 | © Makatserchyk - stock.adobe.com |
ʻO ke koʻikoʻi i kēia hoʻokaʻawale ʻana aia ma ka quadriceps, ka hamstrings a me ka puʻupuʻu - kēlā mau wahi i manaʻo nui ʻia e nā kaikamahine he "pilikia". ʻOi aku ka maikaʻi e hana i ke koena o nā hui muscle i kahi ʻano akahai e ʻole e hoʻonui i nā hono a me nā ligament a e kia i ka hoʻomaʻamaʻa hoʻomaʻamaʻa āpau i ka pūʻulu muscle target, a laila ʻo ka holomua i loko o ia ka mea kiʻekiʻe.
Polokalamu maʻamau no nā mea hoʻomaka
Pono e loaʻa i ka poʻe hoʻomaka ka ikaika i ka hana aʻo. ʻO ka hoʻomaka maikaʻi loa no nā mahina mua he papahana hoʻomaʻamaʻa piha piha kahi e hana ai i kou kino āpau i kēlā me kēia hana. E hana kēia i kahi momona no ka hoʻomaʻamaʻa ikaika hou: e aʻo i ke ʻano pololei, e loaʻa ka nui o nā mākala mua, e lilo i mea ikaika a hoʻomākaukau i nā hono a me nā liga no ka hana ʻoi aku ka koʻikoʻi. ʻEkolu mau hoʻomaʻamaʻa i hoʻokahi pule e lawa.
Ma muli o ka loaʻa ʻana o nā kaupaona liʻiliʻi nā mea hoʻomaka, loaʻa i nā mākala ka manawa e ola ai, ʻoiai e hana ana ʻekolu manawa i ka pule. Pono ʻoe e hoʻololi i kahi wāwahi ke piʻi ka nui o nā kaupaona hana a manaʻo ʻoe ʻaʻole hiki iā ʻoe ke hoʻihoʻi kūpono hou.
Aia ka paʻakikī i nā hana ʻelua e pono e hoʻololi ʻia. ʻO kahi laʻana, i ka pule mua ma ka Pōʻakahi e hana ʻoe i ka mea mua, i ka Pōʻakolu - ka lua, i ka Pōʻalima - ʻo ka mua hoʻi, a ma ka Pōʻakahi o ka pule aʻe - hou ka hana ʻelua, a pēlā aku.
| ʻOihana 1 | ||
| Paʻi paʻi Bench | 4x10 | |
| Holo i nā kaola kaulike | 3x10-12 | |
| Huki huki akea | 4x10-12 | |
| Ka lālani o hoʻokahi dumbbell i ke kāʻei | 4x10 | |
| Paomi dumbbell e noho ana | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Paʻi wāwae | 4x10-12 | |
| Ke waiho nei i nā wili wāwae i ka simulator | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 3x12 | |
| Hana 2 | ||
| Hoʻokomo i ka Dumbbell Press | 4x10 | © Makatserchyk - stock.adobe.com |
| Kaomi ʻo Bench me ka ʻiki paʻa | 4x10 | |
| Lalani Paʻa Kūʻai Pākiki | 3x10 | © Makatserchyk - stock.adobe.com |
| Lālani ʻo T-bar me ka paʻa ʻana o ka hāiki | 3x10 |  |
| Huki paʻa barbel ākea | 4x12 | © Makatserchyk - stock.adobe.com |
| Nā squats mīkini hack | 4x10-12 | © mountaira - stock.adobe.com |
| ʻO Romanian Dumbbell Deadlift | 4x10-12 | |
| Piʻi ka wāwae kau | 3x10-12 | |
E hoʻāʻo e hoʻonui i nā hōʻailona ikaika me kēlā me kēia hana, akā ʻaʻohe mea ma ka lilo o ke ʻano hana. ʻAʻole hoʻokomo ka papahana i ka deadlift a me nā squats, no ka mea, paʻakikī a paʻakikī hoʻi kēia e hoʻokomo i ka papahana hoʻomaʻamaʻa kumu no nā mea hoʻomaka. ʻO ka mea mua pono ʻoe e hana i kahi corset musele ma ka hana ʻana i nā hana ʻē aʻe, maʻalahi ma ka hope a me nā wāwae, a ma hope wale o ka hoʻomaka ʻana e hoʻopaʻa i ke ʻano o ka deadlift a me ka squatting me nā paona hana liʻiliʻi (ʻoi aku ka maikaʻi ma lalo o ke alakaʻi a kahi mea hoʻomaʻamaʻa).
