Ngati mukufuna kuphunzitsa mwanzeru ndikuchita bwino, sikelo yamakono ya RPE ikhoza kukhala chida chofunikira kwambiri kuti muwonjezere pabokosi lanu lazida.
Njira iyi imatenga gawo limodzi kapena awiri kuti muphunzire, koma imawonjezera mphamvu, kuchita bwino, komanso kusangalala mukapita kumalo ochitira masewera olimbitsa thupi.
Werengani kuti muphunzire zonse zomwe muyenera kudziwa kuti mutengere zolimbitsa thupi zanu pamlingo wina ndi RPE!
M'ndandanda wazopezekamo
Kodi sikelo ya RPE ndi chiyani?
RPE amatanthauza chiyerekezo cha khama lomwe likuwoneka o kuchuluka kwa kulimbikira komwe kumaganiziridwa.
Ndizovuta kudziwa kuti ndani adaziyambitsa, koma mphunzitsi wochita bwino komanso wopikisana naye Mike Tuchscherer adakulitsa masikelo amakono a RPE.
Ndichiyeso cha mfundo khumi chomwe chimafotokoza mphamvu ya maphunziro olemera. Chiyerekezocho chimachokera ku ngati mukadachitanso zobwereza pambuyo pakutha kwa seti (ndipo ngati ndi choncho, zingati).
Iyi ndi formula:
10 - (Reps in reserve) = RPE
Kotero ngati mutangopanga gulu limodzi la squats ndipo simunathe kubwerezanso, iyi inali RPE 10. ingakhale ya RPE 9, ndi zina zotero.
Njirayi ingawoneke ngati yokhazikika, koma imachokera mwachindunji pakuchita kwanu komanso kuchita masewera olimbitsa thupi.
Onyamula amatha kugwiritsa ntchito RPE kuyeza kuyesayesa kwawo ndikusintha momwe angafunikire, ndipo ophunzitsa angagwiritse ntchito RPE kulemba mapulogalamu osavuta, opangidwa mwamakonda kwambiri kwa makasitomala.
Ndi njira yabwinonso yolankhulirana za kuchuluka kwamphamvu ndi mphunzitsi, zothandiza kwambiri kuposa "zimene zinali zovuta" mwachitsanzo, "zinali zovuta KWAMBIRI".
Osati zokhazo, mutha kugwiritsanso ntchito RPE kudziphunzitsa nokha ndikupeza zotsatira zabwino kuchokera ku pulogalamu iliyonse yophunzitsira kulemera.
Kudziletsa: bwenzi lanu lapamtima lolimbitsa thupi
Mapulogalamu ambiri ophunzitsira zolemetsa amagwiritsa ntchito miyeso yokhazikika yokhazikika kapena maperesenti a rep max yanu imodzi (% 1RM).
Ngakhale kuti njira zachikhalidwe zimenezi zimagwira ntchito, sizisintha kwambiri. (Mukamphindi, tiwona momwe tingasinthire mapulogalamu okhazikika pamaperesenti kukhala mapulogalamu a RPE.)
Kumbali ina, RPE ndi mawonekedwe a kudziletsa.
Kudziletsa ndi njira yosinthika yochita masewera olimbitsa thupi yomwe imalola kusintha kwamphamvu kwanthawi yeniyeni potengera mayankho. Kafukufuku wina akuwonetsa kuti zitha kugwira ntchito bwino kuposa nthawi yanthawi zonse ( 1 ).
Zitsanzo zina za kudziletsa zikuphatikizapo kugwiritsa ntchito makina owonetsetsa kugunda kwa mtima panthawi yophunzitsa aerobic kapena kugwiritsa ntchito kusinthasintha kwa mtima (HRV) kuti musinthe mphamvu yanu potengera kuchira kwanu kuchokera ku masewera olimbitsa thupi posachedwapa.
Njira zonsezi zili ndi chinthu chimodzi chofanana: m'malo mongolingalira mwachimbulimbuli kapena kutsatira malangizo, zimakuthandizani kuti mumvetsere thupi lanu ndikuyesa kulimbikira kwanu kapena kutopa kwanu.
Ichi ndichifukwa chake RPE ndi njira zina zodziletsa zikuchulukirachulukira kwa akatswiri othamanga, ophunzitsa apamwamba, komanso okonda masewera olimbitsa thupi anzeru.
Kwenikweni, chifukwa kuti kukhala wathanzi kumafuna kukhazikika pakati pa kuchita masewera olimbitsa thupi ndi kuchira, kudziletsa kungakuthandizeni kuti mukhale ndi mawonekedwe mwachangu komanso mosavuta.
Kukhazikitsa sikelo ya RPE ndi njira yabwino yochitira kupewa kulimbitsa thupi kwambiri ndi kuvulala.
Kodi sikelo ya RPE ndi ya chiyani?
Mwachidziwitso, mutha kugwiritsa ntchito sikelo ya RPE kuchokera ku 1 (palibe kuyesetsa kapena kulimba) mpaka 10 (khama kapena mwamphamvu kwambiri) pazochita zilizonse zolimbitsa thupi, kuphatikiza cardio. Ndipo ophunzitsa ambiri ndi ophunzitsa payekha amachita chimodzimodzi.
Komabe, komwe RPE imawala kwenikweni ndikuphunzitsa kulemera.
Lingaliro la "rep on reserve" limakupatsani njira yoyezera kukula kwa seti, ndipo ndi yamunthu payekha komanso yofunikira kuposa miyeso yanthawi zonse.
Muyenera kuganizira kugwiritsa ntchito sikelo yamakono ya RPE pokweza masikelo ngati zolinga zanu zikuphatikiza:
- Kukhala wamphamvu
- Pezani minofu yowonda
- Pezani phindu lotsimikiziridwa la maphunziro olemetsa ndi kuchira bwino ndipo popanda kuvulazidwa.
Kwenikweni, ngati mukuchita maphunziro okana omwe amakhudza zolemetsa ndi kubwerezabwereza, RPE imakulolani kuti mukhale mphunzitsi wanu ndikupita patsogolo mosasintha kuposa njira zina zoyezera kulimba.
Zimakuthandizani kuti muzikankhira mwamphamvu mukafunika kutero, koma zimakupatsaninso ulesi mukatopa kapena kuchira kwanu sikuli bwino.
Ndani ayenera kugwiritsa ntchito RPE?
Pafupifupi aliyense angagwiritse ntchito RPE kukonza maphunziro awo.
Izi zikunenedwa, inde chatsopano munayamba kukweza zinthu, tengani nthawi kuti mudziwe zoyambira zoyambira.
Chifukwa RPE imafuna kuti muyese zovuta za seti nokha, sizothandiza kwambiri kwa oyamba kumene. Kupatula apo, mukayamba kugwada ndi kupha, kulemera kulikonse kumatha kuwoneka ngati kovuta!
Ndipo ngati simusunga zolimbitsa thupi zanu mwanjira ina (nyuzipepala, pulogalamu, yolembedwa pamapepala), mwina mupeza kuti RPE ndi yachinyengo. (Zozama, yambani kutsatira zolimbitsa thupi zanu!).
Koma ngati mwakhala mukukweza zolemera modzipereka kwa miyezi ingapo, mwina muli ndi chidziwitso chokwanira kuti mupindule ndi RPE.
Pamodzi ndi zinachitikira, njira imeneyi amafunanso ena kuona mtima nokha. Ndi chifukwa chakuti muyenera kuyeza molondola kuchuluka kwa ma reps omwe mwasiya "mu thanki."
Munthu wamanyazi akhoza kuima mofulumira kwambiri, pamene wonyamulira wodzikuza kwambiri akhoza kupita patali.
Komabe, malinga ngati mungakhale ngati Goldilocks, wolimbikitsidwa m'njira yoyenera, koma osati pamwamba kuti muwonjezere mphamvu zanu, RPE idzagwira ntchito bwino kwa inu.
Momwe mungagwiritsire ntchito sikelo ya RPE
Sikelo ya RPE ndiyosavuta kugwiritsa ntchito ndipo imakhala yosavuta poyeserera.
Nayi momwe mungagwiritsire ntchito:
- Kutenthetsa ngati mukufunikira ndi zolemera zopepuka
- Sankhani kulemera kwa chovala chanu
- Dulani mndandanda, ndikungoyang'ana njira yoyenera
- Nthawi yomweyo perekani RPE ku seti ( yambani kugwiritsa ntchito tchati chotsatira pansipa)
- Descanso
- Sinthani kulemera ngati kuli kofunikira, kenaka bwerezani masitepe 3-5
Inde, mungathenso kuwerengera RPE mwa kungochotsa "kubwerezabwereza" kuchokera ku 10. Pambuyo pa masewera olimbitsa thupi amodzi kapena awiri, mudzatha kugawa ma RPE mwachidziwitso, koma cholembera pamwambapa ndi njira yabwino yoyambira.
Kumbukirani kusintha kulemera kwanu ngati n'kofunika pambuyo aliyense mndandanda kuti mukwaniritse cholinga chanu cha RPE. Pamene mutopa kwambiri, mungafunikire kuchepetsa kulemera kwa bar.
Kuphatikiza pa kutenthetsa ndi zolemera zopepuka, zolimbitsa thupi zanu zambiri zimakhala ndi ma seti okhala ndi RPE ya 7-10.
Kumbukirani kuti kuwonjezereka kwakukulu sikuli bwino nthawi zonse. Mupeza zotsatira zabwino mukasakaniza ma RPE otsika ndi apamwamba pakulimbitsa thupi, komanso kukulitsa mphamvu yanu pakapita nthawi.
Zolinga monga mphamvu ndi kupindula kwa minofu, ndi bwino kusunga RPE pamagulu ambiri pakati pa 8 ndi 10. Koma RPE ya 7 kapena kucheperapo ndi yabwino poyesera kusuntha kapena kupanga kuphulika ndipo idzakuthandizani kuti mukhale onyamula bwino.
Sikelo ya RPE ndi ma reps otsika motsutsana ndi ma reps apamwamba
RPE imagwira ntchito bwino mukamafuna kuchuluka kwa ma reps angapo pamaseti angapo.
Simungafikire cholinga chanu cha RPE koyamba, koma mayankho amakulolani kuyimba mwamphamvu mukamaliza seti.
Ndipo ngati mukulemba mapulogalamu anu okweza, muyeneranso kudziwa nthawi yogwiritsira ntchito ma reps otsika kapena apamwamba.
Nayi chidule cha momwe RPE ndi kubwereza zimalumikizirana:
- Low reps (1-3) + RPE 7-8 = Zabwino poyeserera kusuntha, maphunziro ophulika, kapena kugwira ntchito yolemera kwambiri.
- Kubwereza pang'ono (1-3) + RPE 9-10 = Zabwino kuti mupeze mphamvu, zothandiza kuti mupeze minofu.
- Kubwereza kwapakati (5-10) + RPE 7-8 = Zabwino kupeza minofu yowonda kapena kuchita masewera olimbitsa thupi.
- Kubwereza kwapakati (5-10) + RPE 9-10 = Zabwino kuti mupeze minofu yowonda, yothandiza kuti mupeze mphamvu.
- High reps (12-25) + RPE 7-8 = Yothandizira kupirira kwa minofu, yothandiza kupeza minofu, yothandiza kuwonjezera magazi ndi kufulumira kuchira.
- High reps (12-25) + RPE 9-10 = Yoyenera kupirira kwa minofu kapena maphunziro othamanga-mphamvu-kupirira.
Koma pokhapokha mutapita patsogolo mokwanira kuti mulembe zolimbitsa thupi zanu, chinthu chabwino kuchita ndikuyika RPE pazolimbitsa thupi zomwe muli nazo pano kapena pulogalamu ina yotchuka komanso yotsimikizika yolimbitsa thupi yomwe ikugwirizana ndi zolinga zanu.
Ndi zomwe zanenedwa, zomwe zili pamwambapa ndizothandizanso posankha masewera olimbitsa thupi omwe ali abwino kwambiri pazolinga zanu, ngakhale simunazolowere kupanga masewera olimbitsa thupi nokha.
Chimodzi mwazinthu zabwino zokhuza RPE ndikuti imatha kusintha pafupifupi machitidwe onse okweza.
Mulingo wa RPE motsutsana ndi kuchuluka kwa kubwereza kumodzi
The one rep max percentage, nthawi zina amafupikitsidwa ngati "% 1RM," ndiyo njira yotchuka kwambiri yofotokozera kukula kwa masewera olimbitsa thupi.
Aliyense amene walandira malangizo amomwe angaphunzitsire ena amadziwa bwino za% 1RM.
Pali mazana amitundu yosiyanasiyana, ma graph, ndi njira zothandizira makochi kusankha kulimba koyenera kwa makasitomala awo.
Tsoka ilo, % 1RM ili ndi zovuta zina zazikulu.
Choyamba, ndikungoyerekeza ophunzira.
Tonse ndife osiyana ndipo mapangidwe anu a minofu, mbiri ya maphunziro, kuchira, ndi zina zambiri zimapangitsa kuti zikhale zosatheka kuneneratu kuti kulemera kwake kudzakhala kotani. 2 ).
Zotsatira zake, makochi abwino amagwiritsa ntchito% 1RM ngati poyambira ndiyeno sinthani mmene mungafunikire.
Koma izi zikutanthauzanso kuti ngati mulibe mphunzitsi, kugwiritsa ntchito% 1RM nthawi zambiri kumakusiyani mukukweza kwambiri kapena pang'ono. Zoonadi, pakapita nthawi mutha kuphunzira kuzolowera, koma sikophweka nthawi zonse kwa onyamulira oyambira kapena apakatikati kudziwa nthawi yomwe 60% ya 1RM iyenera kukhala 70% ya 1RM.
Ndipo chachiwiri, ngakhale ma rep max anu amodzi amasintha pakapita nthawi mukamalimba, anthu ambiri samayesanso pafupipafupi.
Izi ndi zanzeru kwambiri, chifukwa kuyesa ma rep max anu amodzi kumadzetsa nkhawa kwambiri pathupi lanu ndipo kumatha kukulitsa chiwopsezo chakuvulala. Koma zimapangitsa kuti% 1RM ikhale yongoyerekeza.
Pomaliza,% 1RM ndiyosayenera kuchita masewera ena. Palibe chifukwa choyesera ma rep-max anu pakukweza ng'ombe, ma sit-ups, kapena ma curls a dumbbell, kotero njira ya% 1RM ndiyosafunikira pazochita izi ndi zina zambiri zofananira.
Momwe Mungasinthire Zolimbitsa Thupi Zotengera Maperesenti kukhala RPE
Ngakhale% 1RM ndi njira zina zachikhalidwe zitha kugwira ntchito, RPE imagwira ntchito bwino.
Mwamwayi, mutha kulowetsa RPE pamapulogalamu otengera kuchuluka ngati awa:
Kuti mugwiritse ntchito tebulo, pezani kuchuluka komwe kubwerezedwa kwa pulogalamu yanu, kenako pezani% 1RM yapafupi pansipa. Tsatirani mzerewo kumanzere ndipo mupeza ma RPE (ma) ofanana.
Tchaticho chimangopita ku ma reps 12, koma mutha kugawa RPE kumaseti apamwamba kwambiri. Ndibwino kugwiritsa ntchito RPE pakati pa 7-9 pama seti apamwamba, pokhapokha ngati cholinga chanu chachikulu ndi kupirira kwa minofu, pamene mungagwiritse ntchito RPE yapamwamba ndi zotsatira zabwino.
Mulingo wa Borg motsutsana ndi RPE
Pamaso pa RPE yamakono, panali sikelo ya Borg RPE. Gunnar Borg, wasayansi yamasewera, adayambitsa zaka zoposa 40 zapitazo ( 3 ).
Sikelo ya RPE ndi Borg ndi njira yoyezera zovuta komanso kulimba kwa masewera olimbitsa thupi.
Mwa kuyankhula kwina, kuyika mphamvu zomwe mukuziganizira panthawi yolimbitsa thupi ndi njira yabwino kwambiri yolembera kuti zolimbitsa thupi zanu zikhale zosavuta kapena zovuta.
Mofanana ndi mawonekedwe a ululu wa analogi omwe mwina munagwiritsapo ntchito mu ofesi ya dokotala, ofufuza ngati Borg scale chifukwa ndi yobwereketsa komanso yothandiza pofufuza ma data akuluakulu ( 4 ).
Komabe, sikelo ya Borg sikuti ndi chizindikiro chodalirika chakuchita masewera olimbitsa thupi pamlingo wamunthu. Onani:
6 - Yopanda mphamvu konse
7 - Kuwala kwambiri
8
9 - Kuwala kwambiri
10
11 - Kuwala
12
13 - Zina zovuta
14
15 - Zovuta
16
17 - Zovuta kwambiri
18
19 - Zovuta kwambiri
20 - Kulimbikira kwakukulu
Ndi ulemu wonse kwa Dr. Borg, sikelo ya 6-20 ndi yovuta kukumbukira komanso yosiyana ndi yodabwitsa.
"Wow, kulimbitsa thupi kumeneku kudzakhala 11 pamlingo wa 6 mpaka 20!" Palibe amene ananenapo chinthu choterocho.
Scale ya Borg imakhalanso muyeso woyeserera. Mu zitsanzo za mazana kapena masauzande a anthu mutha kuwona zomwe zikuchitika, koma tanthauzo la wothamanga la "zovuta" litha kukhala lingaliro la wina "kuyesetsa kwakukulu".
Choyipa kwambiri, ilibe chinthu chodziwongolera chomwe chimapangitsa kuti RPE yamakono ikhale yothandiza kwambiri. Pali kusiyana kwakukulu pakati pa kulembera zolimbitsa thupi zanu pamlingo wa 6-20 ndikugwiritsa ntchito dongosolo lomwe limakuuzani nthawi yoyenera kuwonjezera kapena kuchotsa kulemera kuti mukwaniritse kulimba koyenera.
Chitsanzo cha pulogalamu yophunzitsira ya RPE
Mukufuna kumvetsetsa bwino momwe mungapangire sikelo yamakono ya RPE kuti ikuthandizireni?
Yang'anani pulogalamu yolimbitsa thupi yonseyi kawiri pa sabata, yokonzekera kupeza mphamvu ndi kumanga kapena kusunga minofu yowonda.
Aliyense wazaka zilizonse atha kugwiritsa ntchito pulogalamuyi ndipo ndiyoyeneranso ngati cholinga chanu ndi kutaya mafuta.
Nthawi zonse lankhulani ndi dokotala musanayambe ntchito yatsopano yolimbitsa thupi, makamaka ngati mwangokhala kapena mukudwala.
Ndipo ngati simukudziwa momwe mungapangire masewera olimbitsa thupi mosamala, pezani mphunzitsi wanu wakumaloko kuti akuphunzitseni mawonekedwe ndi luso loyenera.
Onetsetsani kuti mukutenthetsa ngati kuli kofunikira musanayambe kusuntha, pogwiritsa ntchito masewera olimbitsa thupi omwe ali ndi zolemera zopepuka.
Komanso, musaiwale kusintha kulemera komwe kumafunika pambuyo pa seti iliyonse kuti mukhale ndi RPE yoyenera komanso mphamvu.
| Tsiku la 1 | |||
| Kuchita masewera olimbitsa thupi | Masewera | Kubwereza | RPE |
| A1. Squat (kusiyana kulikonse) | 5 | 5 | 9 |
| A2. Ng'ombe yaimirira imawuka | 5 | 10 | 7-8 |
| B1. Dips (gwiritsani ntchito thandizo ngati kuli kofunikira) | 4 | 6-8 | 8-9 |
| B2. Kukoka (gwiritsani ntchito thandizo ngati kuli kofunikira) | 4 | 6-8 | 8-9 |
| Tsiku la 2 | |||
| Kuchita masewera olimbitsa thupi | Masewera | Kubwereza | RPE |
| A1. Deadlift (zosiyana zilizonse) | 8 | 3 | 8-9 |
| A2. Cable Crunch Pamwamba Pamutu Wogwada | 8 | 5-8 | 7-8 |
| B1. Dinani pa Dumbbell Bench Press | 3 | 12-15 | 8-9 |
| B2. Mzere Wothandizira pachifuwa (Makina kapena Zolemera Zaulere) | 3 | 12-15 | 8-9 |
Mukakhala ndi mwayi wosankha pakati pa rep rep kapena RPE, sankhani pasadakhale ndipo khalani nazo kwakanthawi.
Ndikwanzeru kuyambitsa pulogalamuyi ndi ma reps ochepa ndikutsitsa RPE. Simudzafunikanso kuwonjezera ma reps kapena mphamvu pafupipafupi.
Mwachitsanzo, yambani ndikuchita ma seti 4 a ma dive 6 ndi RPE 8. Mukafuna chovuta kwambiri, sinthani ku seti 4 za dive 8 ndi RPE 8, kapena seti 4 za dive 6 ndi RPE 9.
Kawirikawiri, sikoyenera kusintha pulogalamuyo kuti ipite patsogolo. Kudzilamulira nokha kwa sikelo ya RPE kungakupangitseni kukhala amphamvu kwa milungu kapena miyezi, chifukwa mudzadziwa nthawi yoyenera kuwonjezera kulemera.
Kutsiliza: kudziletsa kuti apambane
Nthawi zina kuphunzitsidwa molimbika sikokwanira kupanga phindu. Ikhoza kubwezeranso.
Sikelo yamakono ya RPE ndi chitsanzo chabwino cha maphunziro anzeru.
Manambala, maperesenti, ndi ma chart chart amatha kuwoneka ovuta. Komabe, ngati mumachita masewera olimbitsa thupi pafupipafupi, ndiye kuti muli ndi vuto lalikulu.
Ngati mukufuna kuwona zomwe RPE ingakuchitireni, mutha kusintha pulogalamu yanu kukhala RPE kapena yesani pulogalamu yomwe yalembedwa apa.
Mu gawo limodzi kapena awiri, mudzadabwitsidwa ndi momwe kudziletsa kungakhalire kosavuta, mwanzeru komanso kothandiza.