Ukuba ufuna ukuqeqesha ngobukrelekrele kwaye wenze ngcono, isikali se-RPE sangoku sinokuba sesona sixhobo sibalulekileyo sokongeza kwibhokisi yakho yezixhobo.
Le ndlela yobugcisa ithatha iseshoni okanye ezimbini ukufunda, kodwa ifaka ukomelela okukhulu kokusebenza, ukusebenza kakuhle, kunye nolonwabo kutyelelo lwakho kwindawo yokuzivocavoca.
Qhubeka ufunde ukuze ufunde yonke into oyifunayo ukuze uthabathe imithambo yakho uye kwinqanaba elilandelayo ngeRPE!
Isiqulatho
Yintoni isikali se-RPE?
I-RPE ithetha ukureyithwa kokusebenza okubonwayo o izinga lokuzibhokoxa okubonwayo.
Kunzima ukwazi ngokuqinisekileyo ukuba yavela kubani, kodwa umqeqeshi ophumeleleyo wokuphakamisa iintsimbi kunye nomntu okhuphisana naye uMike Tuchscherer wandisa isikali se-RPE yangoku.
Linqanaba leshumi elichaza ubunzulu besethi yoqeqesho lobunzima. Ukalisho luthatyathwe ekubeni ubunokwenza uphindaphindo olongezelelweyo emva kokuphela kweseti (kwaye ukuba kunjalo, zingaphi).
Le yifomula:
I-10 - (I-Reps in reserve) = i-RPE
Ngoko ukuba wenze kuphela iseti enye ye-squats kwaye awukwazanga ukwenza ezinye ii-reps, le ibiyisethi ye-RPE 10. iya kuba iseti ye-RPE 9, njalo njalo.
Le ndlela inokubonakala ngathi iphantsi, kodwa isekwe ngokuthe ngqo ekusebenzeni kwakho kunye nokuqina komthambo.
Abaphakamisi banokusebenzisa i-RPE ukulinganisa umzamo wabo kunye nokulungelelanisa njengoko kufuneka, kwaye abaqeqeshi banokusebenzisa i-RPE ukubhala iinkqubo ezilula, ezilungiselelwe kakhulu kubaxhasi.
Ikwayindlela entle yokuxoxa ngamanqanaba okuqina nomqeqeshi, eluncedo kakhulu kunokuba “ibinzima kakhulu” oko kukuthi “ibinzima NGENENE”.
Ayisiyiyo loo nto kuphela, ungasebenzisa i-RPE ukuziqeqesha kwaye ufumane iziphumo ezingcono kuyo nayiphi na inkqubo yoqeqesho lobunzima.
Ukuzilawula: umhlobo wakho osenyongweni wokuzilolonga
Uninzi lweenkqubo zoqeqesho lobunzima zisebenzisa iintsimbi ezimiselweyo ezimiselweyo okanye iipesenti ze-one-rep max yakho (% 1RM).
Nangona ezi ndlela zemveli zisebenza, azibhetyebhetye kakhulu. (Ngomzuzwana, siza kugubungela indlela yokuguqula iinkqubo eziqhelekileyo ezisekelwe kwipesenti kwiinkqubo zeRPE.)
Kwelinye icala, i-RPE luhlobo lwe ukuzilawula.
Ukuzilawula kuyindlela eguquguqukayo yokuzilolonga evumela uhlengahlengiso lwexesha langempela olusekelwe kwimpendulo. Olunye uphononongo lubonisa ukuba inokusebenza bhetele kune periodization yesiko ( 1 ).
Eminye imizekelo yokuzilawula iquka ukusebenzisa isantya sentliziyo ngexesha loqeqesho lwe-aerobic okanye ukusebenzisa ukuguquguquka kwesantya sentliziyo (HRV) ukulungisa ukuqina kwakho ngokusekelwe ekubuyiseni kwakho ekusebenzeni kwamva nje.
Zonke ezi ndlela zinento enye ezifanayo: endaweni yokuqikelela ngokumfamekileyo okanye ukulandela imiyalelo, ziyakunceda umamele umzimba wakho kwaye ulinganise inqanaba lakho lokuzibhokoxa okanye ukudinwa.
Yiyo loo nto i-RPE kunye nezinye iindlela zokuzilawula zisiya zithandwa kakhulu ngabadlali abaqeqeshiweyo, abaqeqeshi abakwinqanaba eliphezulu, kunye nabathanda ukomelela abakrelekrele.
Ngokusisiseko, ngenxa yokuba ukuqina kufuna ulungelelwaniso phakathi komthambo kunye nokuchacha, ukuzilawula kunokukunceda ukuba ube sempilweni ngokukhawuleza nalula.
Ukuphumeza isikali se-RPE kukwayindlela entle yoku ukuthintela ukuqeqeshwa ngokugqithisileyo kunye nokulimala.
Yintoni isikali se-RPE?
Kwithiyori, ungasebenzisa isikali se-RPE ukusuka kwi-1 (akukho mzamo okanye ukuqina) ukuya kwi-10 (umzamo okanye ubuninzi obukhulu) kuwo nawuphi na umsebenzi womzimba, kubandakanywa ne-cardio. Kwaye abaqeqeshi abaninzi kunye nabaqeqeshi bomntu benza kanye oko.
Nangona kunjalo, apho i-RPE ikhanya ngokwenene kuqeqesho lobunzima.
Ingqikelelo "yokuphindaphinda kwindawo yogcino" ikunika indlela enenjongo yokulinganisa ubunzulu beseti, kwaye ixhomekeke kumntu ngamnye kwaye ifanelekile kunemilinganiselo yemveli yobunzulu.
Kuya kufuneka ucinge ngokusebenzisa isikali sangoku seRPE ukuphakamisa iintsimbi ukuba iinjongo zakho ziquka:
- Ukuze ube namandla
- Fumana izihlunu ezibhityileyo
- Fumana izibonelelo eziqinisekisiweyo zoqeqesho lobunzima kunye ukuchacha ngokugqibeleleyo kwaye ngaphandle kokwenzakala.
Ngokusisiseko, ukuba wenza uqeqesho lokuxhathisa olubandakanya imithwalo kunye nokuphindaphinda, i-RPE ikuvumela ukuba ube ngumqeqeshi wakho kwaye wenze inkqubela phambili engaguqukiyo kunezinye iindlela zokulinganisa ubunzulu.
Ikunceda ukuba uzityhale ngamandla xa ufuna njalo, kodwa ikwenza ubekelele xa udiniwe okanye uchache lwakho alulunganga.
Ngubani ekufuneka asebenzise i-RPE?
Phantse nabani na unokusebenzisa i-RPE ukuphucula uqeqesho lwakhe.
Oko kuthethwa, ewe entsha uqalile ukuphakamisa izinto, thatha ixesha lokuziqhelanisa neentshukumo ezisisiseko kuqala.
Kuba i-RPE ifuna ukuba ulinganise ubunzima beseti ngokwakho, ayiloncedo kakhulu kumntu oqalayo ngokupheleleyo. Ngapha koko, xa uqala uku-squatting kunye nokubulala, nabuphi na ubunzima bunokubonakala njengomngeni!
Kwaye ukuba awulandeli umkhondo wokuzilolonga kwakho ngandlela ithile (ijenali, iapp, ebhalwe ephepheni), uya kuyifumana iRPE ikhohlisa. (Ngokuqinisekileyo, qala ukulandelela ukusebenza kwakho!).
Kodwa ukuba ubuphakamisa iintsimbi ngokuzinikela kangangeenyanga ezimbalwa ubuncinci, mhlawumbi unamava awoneleyo okuxhamla kwi-RPE.
Kunye namava, le ndlela ikwafuna ukunyaniseka kuwe. Kungenxa yokuba kufuneka ukwazi ukulinganisa ngokuchanekileyo ukuba zingaphi ii-reps ozishiyile "kwitanki."
Umntu oneentloni kakhulu unokuma kwangethuba, ngoxa umphakamisi ozicingela kakhulu esenokuya kude.
Nangona kunjalo, ukuba nje unokufana ne-Goldilocks, ukhuthazwa ngendlela efanelekileyo, kodwa ungabaxi kakhulu ngokugqithisa amandla akho, i-RPE iya kusebenza ngokugqibeleleyo kuwe.
Usisebenzisa njani isikali se-RPE
Isikali se-RPE kulula ukuyisebenzisa kwaye siba lula ngokuziqhelanisa.
Nantsi indlela yokuyisebenzisa:
- Fudumeza njengoko kufuneka ngobunzima obulula
- Khetha ubunzima ekujoliswe kuko kwisinxibo sakho
- Dlulela kuthotho, ugxile kubuchule obufanelekileyo
- Yabela ngoko nangoko i RPE kwiseti ( qala ukusebenzisa itshati engezantsi)
- Descanso
- Lungisa ubunzima ukuba kuyimfuneko, uze uphinde amanyathelo 3-5
Ewe kunjalo, ungabala i-RPE ngokususa ngokulula “uphinda-phindo olubekwe kwindawo yokugcina” ukusuka kwi-10. Emva kokusebenza okukodwa okanye ezimbini, uya kukwazi ukwabela ii-RPEs ngendlela enembileyo, kodwa iflowutshati engentla yeyona ndlela yokuqala.
Khumbula ukulungisa ubunzima bakho njengoko kufuneka emva koko nganye uthotho ukufikelela kwi-RPE ekujoliswe kuyo. Njengoko udinwa ngakumbi, unokufuna ukunciphisa ubunzima kwi-bar.
Ukongeza ekuzifudumezeni ngeentsimbi ezikhaphukhaphu, uninzi lokuzilolonga kwakho kuya kubandakanya iiseti ezine-RPE ye-7-10.
Gcina ukhumbule ukuba ukuqina okuphezulu akusoloko kungcono. Uya kufumana iziphumo ezingcono zokuxuba ii-RPE ezisezantsi neziphezulu ngaphakathi kokuzilolonga, kunye nokwandisa ukuqina kwakho ekuhambeni kwexesha.
Ngeenjongo ezifana nokomelela kunye nokunyuka kwezihlunu, kungcono ukugcina i-RPE phakathi kwe-8 kunye ne-10 ezininzi.
Isikali se-RPE kunye ne-low reps vs. high reps
I-RPE isebenza ngcono xa ujonge inani elithile lokuphindaphinda iiseti ezininzi.
Awunako ukufikelela kwi-RPE ekujoliswe kuyo okokuqala, kodwa ingxelo ikuvumela ukuba ucofe ngokucokisekileyo emva kokugqiba iseti.
Kwaye ukuba ubhala eyakho iinkqubo zokuphakamisa, kuya kufuneka wazi ukuba ungazisebenzisa nini iireps eziphantsi okanye eziphezulu.
Nalu ucazululo olufutshane lwendlela i-RPE kunye nokuphindaphinda ezinxulumene ngayo:
- I-Low reps (1-3) + i-RPE 7-8 = Ilungele ukuziqhelanisa nokuhamba, uqeqesho lokuqhuma, okanye ukusebenza ukuya kubunzima obunzima.
- Ukuphindaphinda okuphantsi (1-3) + RPE 9-10 = Efanelekileyo ekufumaneni amandla, luncedo ekufumaneni ubunzima bemisipha.
- I-moderate reps (5-10) + RPE 7-8 = Ilungile ekufumaneni imisipha enqabileyo okanye ukuziqhelanisa nokunyakaza.
- Ukuphindaphinda okuphakathi (5-10) + RPE 9-10 = Efanelekileyo ekufumaneni imisipha enqabileyo, eluncedo ekufumaneni amandla.
- I-reps ephezulu (12-25) + RPE 7-8 = Uncedo lokunyamezela kwe-muscular, luncedo ekufumaneni i-muscle, luncedo ekunyuseni ukuhamba kwegazi kunye nokukhawuleza ukubuyiswa.
- I-reps ephezulu (12-25) + i-RPE 9-10 = Efanelekileyo yokunyamezela kwe-muscular okanye ukuqeqeshwa kwe-speed-strength-endurance.
Kodwa ngaphandle kokuba uhambele phambili ngokwaneleyo ukuba ubhale ukuzilolonga kwakho, eyona nto ingcono onokuyenza kukusebenzisa i-RPE kwimisebenzi yakho yangoku okanye kwenye inkqubo yoqeqesho lobunzima edumileyo nengqiniweyo ehambelana neenjongo zakho.
Ngaloo nto ithethwayo, olu lwazi lungentla lukwaluncedo ekukhetheni ukuba loluphi uhlobo lokuzilolonga olulungele iinjongo zakho, nokuba awuqhelekanga ukwenza ukuzilolonga ngokwakho.
Enye yezinto ezintle nge-RPE kukuba inokuphucula phantse nayiphi na irejimeni yokuphakamisa.
Isikali se-RPE xa sithelekiswa nepesenti yophindaphindo olunye lobuninzi
Ipesenti enye yerep max, ngamanye amaxesha ifinyeziwe njenge "% 1RM," yeyona ndlela idumileyo yokuchaza ubunzulu beseti yoqeqesho lobunzima.
Nabani na othe wafumana umyalelo wokuqeqesha abanye uqhelene ngokusondeleyo ne-% 1RM.
Kukho amakhulu eetshathi ezahlukeneyo, iigrafu, kunye neefomula zokunceda abaqeqeshi bakhethe ubunzulu obufanelekileyo kubathengi babo.
Ngelishwa, i-% 1RM inezinye iingxaki ezinkulu.
Okokuqala, luqikelelo nje olufundileyo.
Sonke sahluke kwaye ukubunjwa kwe-fiber ye-muscle yakho, imbali yoqeqesho, isimo sokubuyisela, kunye nezinye izinto ezininzi eziguquguqukayo zenza kube nzima ukuqikelela ukuba ubunzima obunikiweyo buya kuba njani ( 2 ).
Ngenxa yoko, abaqeqeshi abalungileyo basebenzisa i-% 1RM njenge indawo yokuqala kwaye emva koko uhlengahlengise njengoko kufuneka.
Kodwa oko kuthetha ukuba ukuba akunaye umqeqeshi, ukusebenzisa i-% 1RM kuya kukushiya uphakamisa kakhulu okanye kancinci kakhulu. Ngokuqinisekileyo, ekuhambeni kwexesha ungafunda ukuziqhelanisa, kodwa akusoloko kulula kubaphakamisi bokuqala okanye abaphakathi ukwazi ukuba i-60% ye-1RM kufuneka ibe yi-70% ye-1RM.
Kwaye okwesibini, nangona i-rep max yakho itshintsha ngokuhamba kwexesha njengoko usiya usomelela, abantu abaninzi abayizami rhoqo.
Kububulumko ngokwenene oko, kuba ukuvavanya i-one-rep max yakho kubeka uxinzelelo olongezelelweyo emzimbeni wakho kwaye kunokonyusa umngcipheko wokwenzakala. Kodwa yenza i% 1RM nangakumbi kuqikelelo.
Okokugqibela, i-% 1RM ayifanelekanga kwaphela kwimisebenzi ethile. Akukho sizathu sokuvavanya ubungakanani be-one-rep yakho malunga nokunyuswa kwethole, ukuhlala-ups, okanye ii-dumbbell curls, ngoko ke indlela ye-% 1RM ayinamsebenzi kwezi kunye neminye imithambo efana nale.
Ungayiguqulela njani ipesenti yokuSebenza okuSekwe kwipesenti ukuya kwiRPE
Ngelixa i-% 1RM kunye nezinye iindlela zemveli zinokusebenza, i-RPE isebenza ngcono.
Ngethamsanqa, ungatshintsha i-RPE kwiinkqubo ezisekwe ngokwepesenti ngolu hlobo:
Ukusebenzisa itheyibhile, fumana inani elimiselweyo lophinda-phindo lwenkqubo yakho, emva koko fumana i-% 1RM ekufutshane ngezantsi kwayo. Landela la mqolo ukuya ekhohlo kwaye uya kufumana i-RPE elinganayo (s).
Itshati inyuka iye kuthi ga kwi-12 kuphela, kodwa usenako ukwabela i-RPE kwiiseti eziphezulu zokuphindaphinda. Ngumbono olungileyo ukusebenzisa i-RPE phakathi kwe-7-9 kwiiseti eziphezulu ze-rep, ngaphandle kokuba usukelo lwakho oluphambili lunyamezelo lwezihlunu, apho ungasebenzisa i-RPE ephezulu eneziphumo ezilungileyo.
Isikali seBorg ngokuchasene nesikali se-RPE
Ngaphambi kwesikali se-RPE yangoku, kwakukho isikali se-Borg RPE. UGunnar Borg, isazinzulu sezemidlalo, wayiqulunqa ngaphezu kweminyaka engama-40 eyadlulayo ( 3 ).
Zombini isikali se-RPE kunye nesikali se-Borg yindlela yokulinganisa ubunzima kunye nobunzulu bokuzilolonga.
Ngamanye amazwi, ukukala umgudu owubonayo ngexesha lokuzilolonga yindlela entle yokubhala ukulolonga kwakho ngokulula okanye nzima.
Ngokufana ne-analog pain scale onokuthi uyisebenzise kwiofisi kagqirha, abaphandi bathanda isikali se-Borg ngenxa yokuba iphinda iphinde iphinde ibe luncedo ekuhlalutyeni iiseti ezinkulu zedatha ( 4 ).
Nangona kunjalo, isikali se-Borg ayisosikho isalathisi esithembekileyo sokuqina komthambo kwinqanaba lomntu. Phuma:
6 - Akukho mgudu kwaphela
7 - Ukukhanya kakhulu
8
9 - Ukukhanya kakhulu
10
11 - Ukukhanya
12
13 - Kunzima noko
14
15 - Kunzima
16
I-17 - inzima kakhulu
18
I-19 - inzima kakhulu
20 - Ubuninzi bomzamo
Ngayo yonke imbeko efanelekileyo kuDkt Borg, isikali se-6-20 sinzima ukukhumbula kunye nokuchasana kwe-intuitive.
"Wow, lo msebenzi uqinisekileyo ukuba uya kuba yi-11 kwisikali se-6 ukuya kwi-20!" Akukho mntu wakha wathetha into enje.
Isikali se-Borg sikwangumlinganiselo wokuziphendulela womzamo. Kwisampulu yamakhulu okanye amawaka abantu unokubona umkhwa, kodwa inkcazo yembaleki ethi "nzima" inokuba luluvo lomnye umntu "lowona mgudu mkhulu".
Okona kubaluleke kakhulu, ayinanto yokuzilawula eyenza ukuba isikali se-RPE sangoku siluncedo. Kukho umahluko omkhulu phakathi kokuleyibhelishwa kokusebenza kwakho kwisikali se-6-20 kunye nokusebenzisa inkqubo ekuxelela ngokuthe ngqo ukuba wongeze nini okanye uwususe nini ubunzima ukuze ufikelele kubukhulu obuchanekileyo.
Umzekelo wenkqubo yoqeqesho kwizinga leRPE
Ngaba uyafuna ukuqonda ngcono indlela yokwenza isikali se-RPE sangoku sisebenzele wena?
Jonga le nkqubo yokuzilolonga umzimba opheleleyo kabini ngeveki, elungiselelwe ukufumana amandla kunye nokwakha okanye ukugcina ubunzima bezihlunu ezibhityileyo.
Nabani na nawuphi na ubudala unokusebenzisa le nkqubo kwaye ifanelekile ukuba injongo yakho kukuba ulahlekelwe ngamanqatha.
Ngalo lonke ixesha thetha nogqirha ngaphambi kokuba uqalise inkqubo entsha yokwenza umthambo, ngakumbi ukuba awuphumli okanye unempilo enkenenkene.
Kwaye ukuba awuqinisekanga ukuba uyenza njani le mithambo ngokukhuselekileyo, fumana umqeqeshi wakho wendawo ukuze akufundise indlela efanelekileyo kunye nobuchule.
Qinisekisa ukufudumala njengoko kuyimfuneko phambi kwentshukumo nganye, usebenzisa umthambo ofanayo kunye nezisindo ezilula.
Kwakhona, ungalibali ukulungisa ubunzima njengoko kufuneka emva kweseti nganye ukugcina i-RPE efanelekileyo kunye nokuqina.
| Usuku loku-1 | |||
| Ukuzivocavoca | IiConjuntos | Ukuphindaphinda | RPE |
| A1. Squat (nakuphi na ukwahluka) | 5 | 5 | 9 |
| A2. Ithole elimile liyaphakamisa | 5 | 10 | 7-8 |
| B1. Iidips (sebenzisa uncedo ukuba kuyimfuneko) | 4 | 6-8 | 8-9 |
| B2. Utsalo-phezulu (sebenzisa uncedo ukuba kuyimfuneko) | 4 | 6-8 | 8-9 |
| Usuku loku-2 | |||
| Ukuzivocavoca | IiConjuntos | Ukuphindaphinda | RPE |
| A1. I-Deadlift (nakuphi na ukwahluka) | 8 | 3 | 8-9 |
| A2. Ikhebula yekhebula phezu kwentloko emadolweni | 8 | 5-8 | 7-8 |
| B1. Cofa iDumbbell Bench Press | 3 | 12-15 | 8-9 |
| B2. Umqolo weNkxaso yesifuba (uMtshini okanye ubunzima basimahla) | 3 | 12-15 | 8-9 |
Xa unokhetho lokukhetha phakathi koluhlu lwe-rep okanye uluhlu lwe-RPE, yenza isigqibo kwangethuba kwaye unamathele kuyo okwethutyana.
Kububulumko ukuqalisa le nkqubo ngeereps ezimbalwa kunye ne-RPE esezantsi. Awuyi kufuna ukongeza ii-reps okanye ukuqina rhoqo.
Umzekelo, qala ngokwenza iiseti ezi-4 ze-6 dive nge-RPE 8. Xa ufuna umngeni omkhulu, tshintshela kwiiseti ezi-4 ze-dive ezi-8 kunye ne-RPE 8, okanye iiseti ezi-4 ze-6 dive kunye ne-RPE 9.
Ngokubanzi, akuyimfuneko ukutshintsha inkqubo kakhulu ukuqhubela phambili. Ubume bokuzilawula kwesikali se-RPE bunokukwenza womelele kangangeeveki okanye iinyanga, kuba uya kulazi ngokuthe ngqo ukuba wongeza nini ubunzima obuninzi.
Isiphelo: ukuzilawula ukuze uphumelele
Ngamanye amaxesha ukuziqeqesha nzima akwanelanga ukwenza ingeniso. Isenokude ibuyise umva.
Isikali se-RPE yanamhlanje ngumzekelo ogqibeleleyo we uqeqesho smart.
Amanani, iipesenti, kunye neetshati eziqukuqelayo zinokubonakala zintsonkothile. Nangona kunjalo, ukuba ubetha ijim rhoqo, uyenzile inxalenye enzima.
Ukuba ufuna ukubona ukuba yintoni enokwenziwa yiRPE kuwe, ungaguqula inkqubo yakho yangoku ibe yiRPE okanye uzame inkqubo yesampulu edweliswe apha.
Kwiseshini enye okanye ezimbini, uya kumangaliswa yindlela ekulula ngayo, eqondakalayo, kwaye eluncedo ngayo ukuzilawula.