Kana iwe uchida kudzidzisa zvine hungwaru uye kuita zvirinani, chiyero chemazuva ano RPE chinogona kunge chiri chishandiso chakakosha kuwedzera kubhokisi rako rematurusi.
Iyi tekinoroji inotora chikamu kana maviri kuti udzidze, asi inoisa hukuru hukuru hwekubudirira, kugona, uye kunakidzwa mukushanya kwako kumitambo yekurovedza muviri.
Verenga kuti udzidze zvese zvaunoda kuziva kuti utore maekisesaizi ako kune rinotevera nhanho neRPE!
Zviri Mukati
Chii chinonzi RPE chiyero?
RPE zvinoreva rating yekufunga kushanda nesimba o mwero wekuonekwa kwesimba.
Zvakaoma kuziva chokwadi kuti ndiani akazvitanga, asi akabudirira kudzidzisa uremu uye mukwikwidzi Mike Tuchscherer akakurudzira chiyero chemazuva ano RPE.
Chikero chegumi chezvibodzwa chinotsanangura kusimba kweseti yekudzidzira uremu. Chiyero chinotorwa kubva kana iwe ungadai wakawedzera reps mushure mekupera kweseti (uye kana zvakadaro, vangani).
Iyi ndiyo formula:
10 - (Reps in reserve) = RPE
Saka kana iwe wangoita seti imwe chete ye squats uye usingakwanise kuita mamwe mareps, iyi yaive seti yeRPE 10. Dai iwe waigona kuita imwezve rep ingadai iri seti yeRPE 9, dai yanga yave mamwe maviri ekudzokorora. ingave seti yeRPE 8, zvichingodaro.
Iyi nzira inogona kuita seyakasarudzika, asi yakavakirwa zvakananga pakuita kwako uye kusimba kwekurovedza muviri.
Vanosimudza vanogona kushandisa RPE kuyera kuedza kwavo uye kugadzirisa sezvinodiwa, uye varairidzi vanogona kushandisa RPE kunyora zviri nyore, zvakagadzirirwa zvakanyanya zvirongwa zvevatengi.
Iri zvakare nzira huru yekukurukura nhanho dzekusimba nemurairidzi, zvinobatsira zvakanyanya pane "zvanga zvakaoma" kureva kuti "zvanga zvakaoma".
Kwete izvozvo chete, iwe unogona zvakare kushandisa RPE kuzvidzidzisa uye kuwana zvirinani mhedzisiro kubva kune chero huremu chirongwa chekudzidzisa.
Kuzvidzora: shamwari yako yepamoyo yekurovedza muviri
Zvirongwa zvizhinji zvekudzidzisa uremu zvinoshandisa zvakafanotemerwa uremu huremu kana zvikamu zveimwe-rep max yako (% 1RM).
Kunyange zvazvo iyi mitoo yechinyakare inoshanda, hainyanyi kuchinjika. (Muchinguva chidiki, tichavhara maitiro ekushandura akajairwa-akavakirwa-zvirongwa zveRPE zvirongwa.)
Kune rimwe divi, RPE imhando ye kuzvidzora.
Kuzvidzora inzira inoshanduka yekurovedza muviri iyo inobvumira chaiyo-nguva yekusimba kugadzirisa kunoenderana nemhinduro. Zvimwe zvidzidzo zvinoratidza kuti zvinogona kushanda zvirinani pane zvechinyakare periodization ( 1 ).
Mimwe mienzaniso yekuzvitonga inosanganisira kushandisa chiyero chekurova kwemoyo panguva yekudzidziswa kweaerobic kana kushandisa heart rate variability (HRV) kugadzirisa kusimba kwako zvichienderana nekupora kwako kubva kumabasa achangoburwa.
Idzi nzira dzese dzine chinhu chimwe chete dzakafanana: pachinzvimbo chekufembera upofu kana kutevedzera mafambiro, dzinokubatsira kuteerera kumuviri wako uye kuyera nhanho yako yekushanda nesimba kana kuneta.
Ndosaka RPE nedzimwe nzira dzekuzvitonga dziri kuwedzera kufarirwa nevatambi vehunyanzvi, varairidzi vepamusoro-soro, uye vanofarira kusimba.
Chaizvoizvo, nekuti kuve wakagwinya kunoda chiyero pakati pekurovedza muviri uye kupora, kuzvidzora kunogona kukubatsira kuti upinde muchimiro nekukurumidza uye nyore.
Kuita RPE chiyero zvakare inzira huru yeku kudzivirira overtraining uye kukuvara.
Chikero cheRPE ndechei?
Mukutaura, unogona kushandisa RPE chiyero kubva pa1 (hapana kuedza kana kusimba) kusvika ku10 (kuedza kana kusimba kwakanyanya) kune chero chiitiko chemuviri, kusanganisira cardio. Uye varairidzi vazhinji uye varairidzi vega vanoita izvo chaizvo.
Nekudaro, apo iyo RPE inopenya chaizvo iri mukurovedza uremu.
Iyo "rep on reserve" pfungwa inokupa nzira ine chinangwa yekuyera kusimba kweseti, uye yakasarudzika uye yakakosha pane echinyakare kusimba kuyerwa.
Iwe unofanirwa kufunga nezve kushandisa yazvino RPE chiyero chekusimudza masimbi kana zvibodzwa zvako zvinosanganisira:
- Kuva nesimba
- Wana mhasuru yakaonda
- Wana mabhenefiti akaoneswa ekudzidziswa uremu ne kupora zvakakwana uye pasina kukuvara.
Chaizvoizvo, kana iwe uri kuita kudzidzira kuramba kunosanganisira mitoro uye kudzokorora, iyo RPE inokutendera iwe kuti uve mudzidzisi wako uye kufambira mberi zvakanyanya kupfuura dzimwe nzira dzekuyera kusimba.
Zvinokubatsira kuti uzvisundidzire zvakanyanya paunoda, asi zvakare zvinokupa kunonoka kana wakaneta kana kupora kwako hakuna kunyatso.
Ndiani anofanira kushandisa RPE?
Anenge chero munhu anogona kushandisa RPE kuvandudza kudzidziswa kwavo.
Izvo zvichitaurwa, hongu nyowani wakatanga kusimudza zvinhu, tora nguva yekujairana nemafambiro ekutanga.
Nekuti iyo RPE inoda kuti iwe utore kuoma kweseti iwe pachako, haina kunyanya kubatsira kune anotanga akazara. Mushure mezvose, paunotanga kusquat uye kuuraya, chero uremu hunogona kuita sechinetso!
Uye kana ukasateedzera maekisesaizi ako neimwe nzira (jenali, app, yakanyorwa pabepa), ungangowana iyo RPE iine hunyengeri. (Zvakaoma, tanga kuteedzera maekisesaizi ako!).
Asi kana wanga uchisimudza masimbi nekuzvipira kweinenge mwedzi mishoma, ungangove uine ruzivo rwakakwana kuti ubatsirwe kubva kuRPE.
Pamwe chete neruzivo, nzira iyi inodawo kumwe kutendeseka mukati mako. Imhaka yekuti iwe unofanirwa kukwanisa kunyatso kuyera kuti vangani reps wawasiya "mutangi."
Mumwe munhu anonyara angakurumidza kumira, nepo musimudzi ane manyawi akakura angaenda kure.
Zvisinei, chero bedzi iwe uchigona kuita seGoldilocks, uchikurudzirwa nenzira kwayo, asi kwete pamusoro pepamusoro sepamusoro pekugona kwako, RPE ichashanda zvakakwana kwauri.
Maitiro ekushandisa RPE chiyero
Iyo RPE chiyero chiri nyore kushandisa uye inongove nyore nekudzidzira.
Heino nzira yekuishandisa:
- Inopisa sezvinodiwa nemagetsi akareruka
- Sarudza huremu hwechipfeko chako
- Enda kuburikidza nenhevedzano, uchitarisa chete pahunyanzvi hwakakodzera
- Ingopa RPE kune iyo set ( tanga kushandisa inoyerera chati pazasi)
- Descanso
- Gadzirisa uremu kana zvichidikanwa, wozodzokorora matanho 3-5
Ehezve, iwe unogona zvakare kuverenga iyo RPE nekungobvisa iyo "dzokororo yakachengetwa" kubva ku10. Mushure meimwe kana maviri maworkout, iwe unozogona kugovera iyo RPEs intuitively, asi flowchart iri pamusoro ndiyo nzira yakanaka yekutanga.
Rangarira kugadzirisa uremu hwako sezvinodiwa mushure zvose series kuti uwane chinangwa chako RPE. Sezvo iwe unowedzera kuneta, ungangoda kuderedza uremu pabhawa.
Pamusoro pekudziya nehuremu huremu, mazhinji ekushanda kwako anozove nemaseti ane RPE ye7-10.
Ramba uchifunga kuti yakakwirira intensity haisi nguva dzose iri nani. Iwe uchawana zvirinani mhedzisiro kusanganisa yakaderera uye yepamusoro maRPE mukati mekurovedza muviri, pamwe nekuwedzera kusimba kwako nekufamba kwenguva.
Pazvinangwa zvakaita sesimba uye kuwedzera mhasuru, zviri nani kuchengeta RPE yemaseti mazhinji ari pakati pe8 ne10. Asi RPE ye7 kana pasi yakanakira kudzidzira kufamba kana kuvaka kuputika uye ichakubatsira iwe kuti uve musimudzi ari nani.
RPE chiyero uye yakaderera reps vs. high reps
Iyo RPE inoshanda zvakanyanya kana iwe uchivavarira nhamba yakati reps yemaseti akawanda.
Iwe unogona kusasvika pachinangwa chako RPE kekutanga, asi mhinduro inobvumidza iwe kufona zvakanyanya mushure mekupedza seti.
Uye kana iwe uri kunyora ako ega ekusimudza zvirongwa, iwe zvakare unofanirwa kuziva nguva yekushandisa yakaderera kana yakakwirira reps.
Heano kupfupikiswa kupfupi kwekuti RPE nekudzokorora zvinodyidzana sei kune mumwe nemumwe:
- Low reps (1-3) + RPE 7-8 = Yakanaka yekufamba, kudzidzira kuputika, kana kushanda kusvika kune huremu hunorema.
- Kudzokororwa kwakaderera (1-3) + RPE 9-10 = Yakanakira kuwana simba, inobatsira pakuwana mhasuru.
- Moderate reps (5-10) + RPE 7-8 = Yakanaka yekuwana mhasuru yakaonda kana kudzidzira kufamba.
- Kudzokorodza kuri pakati nepakati (5-10) + RPE 9-10 = Yakanakira kuwana mhasuru yakaonda, inobatsira pakuwana simba.
- High reps (12-25) + RPE 7-8 = Inobatsira pakutsungirira kwemascular, inobatsira pakuwana musuru, inobatsira kuwedzera kubuda kweropa uye kukurumidza kupora.
- High reps (12-25) + RPE 9-10 = Yakanakira muscular kutsungirira kana kukurumidza-simba-kutsungirira kudzidziswa.
Asi kunze kwekunge iwe wakakwira zvakakwana kuti unyore yako maekisesaizi, chinhu chakanakisa kuita kushandisa RPE kune yako yazvino maekisesaizi kana kune yakakurumbira uye yakaratidza uremu chirongwa chekudzidzisa chinoenderana nezvinangwa zvako.
Nezvakataurwa, ruzivo rwuri pamusoro runobatsirawo pakusarudza kuti ndeipi Workout yakanakira zvinangwa zvako, kunyangwe iwe usiri mutsika yekugadzira maekisesaizi iwe pachako.
Chimwe chezvinhu zvikuru nezveRPE ndechekuti inogona kuvandudza chero chirongwa chekusimudza.
Chiyero cheRPE maringe nechiyero chekudzokorora kumwe chete
Iyo imwe rep max percentage, dzimwe nguva yakapfupikiswa se "% 1RM," ndiyo inonyanya kufarirwa nzira yekutsanangura kusimba kwehuremu seti.
Chero ani akagamuchira rairo yenzira yekudzidzisa vamwe anonyatsoziva nezve% 1RM.
Kune mazana emachati akasiyana, magirafu, uye mafomula ekubatsira varairidzi kusarudza kusimba kwakakodzera kune vatengi vavo.
Nehurombo, iyo% 1RM ine zvimwe zvakakomba zvinokanganisa.
Chekutanga, ingori fungidziro yakadzidza.
Isu tese takasiyana uye tsandanyama yako fiber kuumbwa, nhoroondo yekudzidziswa, mamiriro ekudzoreredza, uye zvimwe zvakawanda zvakasiyana zvinoita kuti zvisaite kufanotaura kuti huremu hwakapihwa huchave hwakanyanya sei ( 2 ).
Nekuda kweizvozvo, varairidzi vakanaka vanoshandisa% 1RM se kutanga uye ipapo gadzirisa sezvinodiwa.
Asi izvo zvinoreva zvakare kuti kana usina murairidzi, kushandisa % 1RM kazhinji kunokusiya uchisimudza zvakanyanya kana kushoma. Chokwadi, nekufamba kwenguva unogona kudzidza kuchinjika, asi hazvisi nyore nguva dzose kune vanosimudza kana vepakati kuziva apo 60% ye1RM inofanira kuva makumi manomwe kubva muzana ye70RM.
Uye chechipiri, kunyangwe yako imwe rep max ichichinja nekufamba kwenguva sezvaunosimba, vanhu vazhinji havaedze kakawanda.
Izvo zvine hungwaru chaizvo, nekuti kuyedza yako one-rep max kunoisa kushushikana kwakanyanya pamuviri wako uye kunogona kutowedzera njodzi yako yekukuvara. Asi zvinoita kuti iyo% 1RM itonyanya fungidziro.
Chekupedzisira, iyo% 1RM haina kufanira zvachose kune mamwe maekisesaizi. Iko hakuna chikonzero chekuyedza yako imwe-rep max yekusimudza mhuru, sit-ups, kana dumbbell curls, saka iyo% 1RM nzira haina basa kune izvi uye zvimwe zvakawanda zvakafanana zviitwa.
Maitiro ekushandura muzana-Yakavakirwa Workouts kuita RPE
Nepo% 1RM nedzimwe nzira dzechinyakare dzinogona kushanda, RPE inoshanda zvirinani.
Neraki, unogona kutsiva RPE muzvikamu-zvirongwa seizvi:
Kuti ushandise tafura, tsvaga iyo yakatemerwa nhamba yekudzokorora kwechirongwa chako, wobva wawana yepedyo% 1RM pazasi payo. Tevedza iwo mutsara kuruboshwe uye iwe unowana yakaenzana RPE (s).
Iyo chati inongokwira kusvika gumi nemaviri reps, asi iwe unogona kugovera RPE kune yakakwirira rep seti. Ipfungwa yakanaka kushandisa RPE pakati pe12-7 kune epamusoro rep seti, kunze kwekunge chinangwa chako chikuru chiri kutsungirira kwetsandanyama, pakadaro unogona kushandisa RPE yepamusoro nemhedzisiro yakanaka.
Chikero cheBorg maringe nechiyero cheRPE
Pamberi peyemazuva ano RPE chiyero, pakanga paine Borg RPE chiyero. Gunnar Borg, nyanzvi yezvemitambo, akazvigadzira makore anopfuura makumi mana apfuura ( 3 ).
Ose ari maviri chiyero cheRPE uye Borg chiyero inzira yekuyera kuoma uye kusimba kwekurovedza muviri.
Mune mamwe mazwi, kuyera kushingaira kwaunofunga panguva yako yekushanda inzira inofadza yekunyora maitirwo ako nyore kana kuti akaoma.
Zvakafanana neanoona analog pain scale yaungave wakashandisa muhofisi yechiremba, vatsvakurudzi vakaita seBorg scale nokuti inodzokororwa uye inobatsira pakuongorora makuru data seti ( 4 ).
Nekudaro, chiyero cheBorg hachingori chiratidziro chakavimbika chesimba rekurovedza muviri padanho remunhu. Buda:
6 - Kusashanda zvachose
7 - Kunyanya kupenya
8
9 - Chiedza chakanyanya
10
11 - Chiedza
12
13 - Zvimwe zvakaoma
14
15 - Zvakaoma
16
17 - Zvakaoma zvikuru
18
19 - Zvakanyanya kuoma
20 - Kunyanya kuedza
Nekuremekedzwa kwese kwakakodzera kuna Dr. Borg, chiyero che6-20 chakaoma kuyeuka uye zvinopesana ne intuitive.
"Wow, kurovedza muviri uku kune chokwadi kuve 11 pachiyero che6 kusvika 20!" Hapana akambotaura zvakadaro.
Chikero cheBorg zvakare chiyero chekuedza. Mumuenzaniso wemazana kana zviuru zvevanhu unogona kuona maitiro, asi tsananguro yemumhanyi ye "zvakaoma" inogona kunge iri pfungwa yemumwe munhu ye "yakanyanya kushanda".
Kunyanya kutsoropodza, inoshaya iyo yekuzvitonga iyo inoita kuti yemazuva ano RPE chiyero chibatsire. Pane musiyano mukuru pakati pekunyora maworkouts ako pachikero che6-20 uye kushandisa sisitimu inokuudza chaizvo nguva yekuwedzera kana kubvisa huremu kuti uwane kusimba chaiko.
RPE chiyero chekudzidzisa chirongwa muenzaniso
Unoda kunzwisisa zviri nani maitiro ekuita kuti RPE yemazuva ano chiyero ikushandire iwe?
Tarisa pane iyi yakazara muviri Workout chirongwa kaviri pasvondo, yakanangana nekuwana simba nekuvaka kana kuchengetedza yakaonda mhasuru.
Chero ani zvake wezera ripi zvaro anogona kushandisa chirongwa ichi uye chakakodzerawo kana chinangwa chako chiri kurasikirwa nemafuta.
Nguva dzose taura nachiremba usati watanga chirongwa chitsva chekurovedza muviri, kunyanya kana iwe wakangogara kana kuti uine chirwere.
Uye kana usina chokwadi chekuita zviitwa izvi zvakachengeteka, tsvaga mudzidzisi wepanzvimbo yako kuti akudzidzise fomu nehunyanzvi hwakakodzera.
Iva nechokwadi chekudziya sezvinodiwa pamberi pekufamba kwega kwega, uchishandisa maekisesaizi akafanana ane maremu akareruka.
Zvakare, usakanganwa kugadzirisa huremu sezvinodiwa mushure meseti yega yega kuchengetedza iyo yakakodzera RPE uye kusimba.
| Zuva 1 | |||
| Exercise | Inoisa | Kudzokorora | RPE |
| A1. Squat (chero musiyano) | 5 | 5 | 9 |
| A2. Mhuru yakamira inosimudza | 5 | 10 | 7-8 |
| B1. Dips (shandisa rubatsiro kana zvichidiwa) | 4 | 6-8 | 8-9 |
| B2. Pull-ups (shandisa rubatsiro kana zvichidiwa) | 4 | 6-8 | 8-9 |
| Zuva 2 | |||
| Exercise | Inoisa | Kudzokorora | RPE |
| A1. Deadlift (chero musiyano) | 8 | 3 | 8-9 |
| A2. Cable creak pamusoro pemusoro pamabvi | 8 | 5-8 | 7-8 |
| B1. Enzanisa Dumbbell Bench Press | 3 | 12-15 | 8-9 |
| B2. Chest Support Row (Muchina kana Yemahara Weights) | 3 | 12-15 | 8-9 |
Paunenge uine sarudzo yekusarudza mukati meiyo rep renji kana RPE renji, sarudza pachine nguva uye unamatira pairi kwechinguva.
Izvo zvine hungwaru kutanga chirongwa ichi chine mashoma reps uye kudzikisa RPE. Iwe hauzodi kuwedzera reps kana kusimba kazhinji.
Semuenzaniso, tanga nekuita 4 seti dze6 dive neRPE 8. Paunoda dambudziko rakakura, chinja kune 4 seti ye8 dive ine RPE 8, kana 4 seti ye6 dive ine RPE 9.
Kazhinji, hazvidikanwi kushandura purogiramu zvakanyanya kufambira mberi. Iyo yekuzvitonga yega hunhu hweRPE chiyero inogona kuita kuti iwe uwedzere kusimba kwemavhiki kana mwedzi, nekuti iwe unozoziva chaizvo nguva yekuwedzera huremu.
Mhedziso: kuzvidzora kuhwina
Dzimwe nguva kudzidzira nesimba hakuna kukwana kuita purofiti. Inogona kutodzosera kumashure.
Iyo yemazuva ano RPE chiyero muenzaniso wakakwana we kudzidziswa kwakangwara.
Nhamba, zvikamu, uye machati anoyerera zvinogona kuita sezvakaoma. Zvisinei, kana ukarova gym nguva dzose, une chikamu chakaoma chakaitwa.
Kana iwe uchida kuona izvo RPE ingakuitire iwe, unogona kushandura chirongwa chako chazvino kuita RPE kana kuedza chirongwa chemuenzaniso chakanyorwa pano.
Muchikamu chimwe chete kana zviviri, iwe unozoshamiswa kuti zviri nyore sei, zvinonzwisisika, uye zvinobatsira kuzvitonga.