Uma ufuna ukuqeqesha ngobuhlakani futhi wenze kangcono, isikali sesimanje se-RPE singase sibe ithuluzi elibaluleke kakhulu ongalengeza ebhokisini lakho lamathuluzi.
Le nqubo ithatha iseshini noma ezimbili ukufunda, kodwa ifaka ukuthuthukiswa okukhulu kokusebenza kahle, ukusebenza kahle, kanye nobumnandi ekuvakasheni kwakho ejimini.
Qhubeka ufunde ukuze ufunde konke odinga ukukwazi ukuze uhambise ukujima kwakho ezingeni elilandelayo nge-RPE!
Okuqukethwe
Siyini isikali se-RPE?
I-RPE isho ukuthi isilinganiso sokuzikhandla okucatshangwayo o izinga lokuzikhandla okucatshangwayo.
Kunzima ukwazi ngokuqinisekile ukuthi kwaqalwa bani, kodwa umqeqeshi ophumelele ukuphakamisa izinsimbi kanye nesiqhudelana naye uMike Tuchscherer waduma isikali sesimanje se-RPE.
Kuyisilinganiso samaphuzu ayishumi esichaza ukushuba kwesethi yokuqeqeshwa kwesisindo. Isilinganiso sisuselwa ekutheni ngabe wenze izimpinda ezengeziwe ngemva kokuphela kwesethi (futhi uma kunjalo, zingaki).
Lena ifomula:
10 - (Ama-Reps abekiwe) = RPE
Ngakho-ke uma wenze isethi eyodwa kuphela yama-squats futhi ungakwazi ukwenza amanye ama-reps, lena bekuyisethi ye-RPE 10. Uma ubungenza i-rep eyodwa ngaphezulu bekungaba isethi ye-RPE 9, ukube bekuyizimpinda ezimbili ngaphezulu. kungaba isethi ye-RPE 8, njalonjalo.
Le ndlela ingase ibonakale ivumelana, kodwa isekelwe ngokuqondile ekusebenzeni kwakho nokuqina kokuzivocavoca.
Abaphakamisi bangasebenzisa i-RPE ukuze balinganise umzamo wabo futhi balungise njengoba kudingeka, futhi abaqeqeshi bangasebenzisa i-RPE ukuze babhale izinhlelo ezilula, ezenziwe ngokwezifiso zamakhasimende.
Futhi kuyindlela enhle yokuxoxa ngamazinga okuqina nomqeqeshi, okuwusizo kakhulu kunokuthi “lokho bekunzima” okungukuthi “lokho bekunzima NGEMPELA”.
Akugcini lapho, ungasebenzisa i-RPE ukuze uziqeqeshe futhi uthole imiphumela engcono kunoma yiluphi uhlelo lokuqeqesha isisindo.
Ukuzithiba: umngane wakho omkhulu wokujima
Izinhlelo eziningi zokuqeqesha isisindo zisebenzisa izisindo ezinqunyiwe ezinqunyelwe ngaphambili noma amaphesenti e-one-rep max yakho (% 1RM).
Nakuba lezi zindlela zendabuko zisebenza, aziguquguquki kakhulu. (Maduze, sizofaka indlela yokuguqula izinhlelo ezisekelwe kumaphesenti zibe izinhlelo ze-RPE.)
Ngakolunye uhlangothi, i-RPE iwuhlobo lwe ukuzilawula.
Ukuzilawula kuyindlela eguquguqukayo yokuzivocavoca evumela ukulungiswa kwesikhathi sangempela sokuqina okusekelwe empendulweni. Olunye ucwaningo lubonisa ukuthi lungasebenza kangcono kune-periodization evamile ( 1 ).
Ezinye izibonelo zokuzilawula zifaka phakathi ukusebenzisa isiqaphi sezinga lokushaya kwenhliziyo phakathi nokuqeqeshwa kwe-aerobic noma ukusebenzisa ukuguquguquka kwesilinganiso senhliziyo (HRV) ukuze ulungise ukuqina kwakho ngokusekelwe ekululameni kwakho ekusebenzeni kwakamuva.
Zonke lezi zindlela zinento eyodwa ezifana ngayo: esikhundleni sokuqagela ngokungaboni noma ukulandela iziqondiso, zikusiza ukuba ulalele umzimba wakho futhi ulinganise izinga lokuzikhandla kwakho noma ukukhathala.
Futhi yingakho i-RPE nezinye izinhlobo zokuzithiba ziya ngokuya ziduma ngabasubathi abangochwepheshe, abaqeqeshi bezinga eliphezulu, kanye nabathandi bokufaneleka abahlakaniphile.
Ngokuyisisekelo, ngenxa yokuthi ukuqina kudinga ukulingana phakathi kokuzivocavoca nokululama, ukuzithiba kungakusiza ukuthi ube sesimweni ngokushesha futhi kalula.
Ukusebenzisa isikali se-RPE nakho kuyindlela enhle yokwenza vimbela ukuqeqeshwa ngokweqile nokulimala.
Siyini isikali se-RPE?
Ngokombono, ungasebenzisa isikali se-RPE ukusuka ku-1 (akukho mzamo noma ukuqina) ukuya ku-10 (umzamo noma ukuqina okukhulu) kunoma yimuphi umsebenzi womzimba, okuhlanganisa i-cardio. Futhi abaqeqeshi abaningi nabaqeqeshi bomuntu siqu benza lokho kanye.
Kodwa-ke, lapho i-RPE ikhanya khona ngempela ekuqeqesheni isisindo.
Umqondo "wokuphindaphinda endaweni ebekiwe" ukunika indlela eqondile yokukala ukushuba kwesethi, futhi iqondene nomuntu ngamunye futhi ifaneleka kunezilinganiso ezijwayelekile zokuqina.
Kufanele ucabange ukusebenzisa isikali sesimanje se-RPE ukuze uphakamise izinsimbi uma imigomo yakho ihlanganisa:
- Ukuze sibe namandla
- Thola imisipha ethambile
- Thola izinzuzo ezifakazelwe zokuqeqeshwa kwesisindo nge ukululama okuphelele futhi ngaphandle kokulimala.
Ngokuyisisekelo, uma wenza ukuqeqeshwa kokumelana okubandakanya imithwalo nokuphindaphinda, i-RPE ikuvumela ukuthi ube umqeqeshi wakho futhi wenze inqubekelaphambili engaguquki kunezinye izindlela zokulinganisa ukuqina.
Kukusiza ukuthi uziphushe kanzima lapho udinga, kodwa futhi kukunikeza ukunensa uma ukhathele noma ukululama kwakho kungasebenzi kahle.
Ubani okufanele asebenzise i-RPE?
Cishe noma ubani angasebenzisa i-RPE ukuze athuthukise ukuqeqeshwa kwakhe.
Lokho okushiwo, yebo okusha waqala ukuphakamisa izinto, thatha isikhathi sokuzijwayeza ukunyakaza okuyisisekelo kuqala.
Ngenxa yokuthi i-RPE idinga ukuthi ukale ubunzima besethi ngokwakho, ayilusizo kakhulu kosaqalayo ngokuphelele. Phela, lapho uqala ukugwaza futhi ubulala, noma yisiphi isisindo singabonakala siyinselele!
Futhi uma ungalandeli ukujima kwakho ngandlela thize (ijenali, uhlelo lokusebenza, olubhalwe ephepheni), cishe uzothola i-RPE ikhohlisayo. (Ngokuqinisekile, qala ukulandelela ukusebenzisa kwakho!).
Kodwa uma ubulokhu uphakamisa izinsimbi ngokuzinikela okungenani izinyanga ezimbalwa, cishe unolwazi olwanele lokuzuza ku-RPE.
Kanye nolwazi, le ndlela idinga nokwethembeka okuthile kuwe. Lokho kungenxa yokuthi udinga ukwazi ukukala ngokunembile ukuthi mangaki ama-reps osele "ethangini."
Umuntu onamahloni angase ame kusenesikhathi, kanti umphakamisi oziphakamisa kakhulu angase ahambe kakhulu.
Kodwa-ke, inqobo nje uma ungase ufane nama-Goldilocks, ugqugquzeleke ngendlela efanele, kodwa ungabi nehaba kangangokuthi ungaphezu kwamandla akho, i-RPE izokusebenzela ngokuphelele.
Ungasisebenzisa kanjani isikali se-RPE
Isikali se-RPE sisebenziseka kalula futhi siba lula ngokuphrakthiza.
Nansi indlela yokuyisebenzisa:
- Ishisa njengoba kudingeka ngezisindo ezilula
- Khetha isisindo esiqondiwe sengubo yakho
- Dlula ochungechungeni, ugxile ngokukhethekile kumasu afanele
- Ngokushesha yabela i-RPE kusethi ( qala ukusebenzisa ishadi eligelezayo elingezansi)
- Descanso
- Lungisa isisindo uma kunesidingo, bese uphinda izinyathelo 3-5
Kunjalo, ungakwazi futhi ukubala i-RPE ngokumane ukhiphe “izimpinda ezibekiwe” ku-10. Ngemva kokusebenza okukodwa noma okubili, uzokwazi ukwabela ama-RPE ngokunembile, kodwa i-flowchart engenhla iyindlela engcono kakhulu yokuqala.
Khumbula ukulungisa isisindo sakho njengoba kudingeka ngemva kwalokho njalo series ukuze ufinyelele i-RPE oyihlosile. Njengoba ukhathala kakhulu, kungase kudingeke unciphise isisindo kubha.
Ngaphezu kokuzifudumeza ngezisindo ezilula, ukusebenzisa kwakho okuningi kuzoqukatha amasethi ane-RPE ka-7-10.
Khumbula ukuthi ukuqina okuphezulu akuhlali kungcono. Uzothola imiphumela engcono kakhulu yokuxuba ama-RPE aphansi naphezulu phakathi nokujima, kanye nokwandisa ukuqina kwakho ngokuhamba kwesikhathi.
Ngezinhloso ezinjengamandla nokuzuza kwemisipha, kungcono ukugcina i-RPE kumasethi amaningi phakathi kuka-8 no-10. Kodwa i-RPE engu-7 noma ngaphansi ilungele ukuzijwayeza ukunyakaza noma ukwakha ukuqhuma futhi izokusiza ukuba ube umphakamisi ongcono.
Isikali se-RPE nama-reps aphansi ngokumelene nama-high reps
I-RPE isebenza kahle kakhulu uma uhlose inombolo ethile yokuphindaphinda amasethi amaningi.
Ungase ungafinyeleli i-RPE yakho eqondisiwe okokuqala ngqa, kodwa impendulo ikuvumela ukuthi udayele uqine ngemva kokuqeda isethi.
Futhi uma ubhala izinhlelo zakho zokuphakamisa, udinga futhi ukwazi ukuthi usebenzise nini ukuphindaphinda okuphansi noma okuphezulu.
Nansi incazelo emfushane yokuthi i-RPE nezimpinda zihlobana kanjani:
- I-Low reps (1-3) + RPE 7-8 = Ilungele ukunyakaza, ukuqeqeshwa kokuqhuma, noma ukusebenza kuze kufike esisindweni esisindayo.
- Ukuphindaphinda okuphansi (1-3) + RPE 9-10 = Kuhle kakhulu ukuze uthole amandla, okuwusizo ekutholeni isisindo semisipha.
- Ukuphindaphinda okumaphakathi (5-10) + RPE 7-8 = Kuhle ukuthola imisipha ethambile noma ukuzijwayeza ukunyakaza.
- Ukuphindaphinda okulingene (5-10) + RPE 9-10 = Kulungele ukuthola imisipha ethambile, ewusizo ekutholeni amandla.
- Ukuphindaphinda okuphezulu (12-25) + RPE 7-8 = Kuwusizo ekukhuthazeleni kwemisipha, kuyasiza ekutholeni imisipha, kuyasiza ekwandiseni ukugeleza kwegazi nokusheshisa ukululama.
- I-reps ephezulu (12-25) + RPE 9-10 = Ilungele ukukhuthazela kwemisipha noma ukuqeqeshwa kokuqina kwejubane-amandla.
Kodwa ngaphandle uma uthuthuke ngokwanele ukuba ubhale ukujima kwakho, into engcono kakhulu ongayenza ukusebenzisa i-RPE ekusebenzeni kwakho kwamanje noma kolunye uhlelo oludumile noluqinisekisiwe lokuqeqesha isisindo oluhambisana nemigomo yakho.
Ngalokho, ulwazi olungenhla luwusizo futhi ekukhetheni ukuthi yikuphi ukujima okulungele imigomo yakho, ngisho noma ungenawo umkhuba wokuzenzela wena.
Enye yezinto ezinhle nge-RPE ukuthi ingathuthukisa cishe noma yiluphi uhlobo lwemithi yokuphakamisa.
Isilinganiso se-RPE siqhathaniswa nephesenti lokuphindaphinda okukodwa okuphezulu
Iphesenti elilodwa le-rep max, ngezinye izikhathi elifushanisiwe ngokuthi “% 1RM,” iyindlela edume kakhulu yokuchaza ukushuba kwesethi yokuqeqesha isisindo.
Noma ubani othole iziyalezo mayelana nendlela yokuqeqesha abanye ujwayelene kakhulu ne-% 1RM.
Kunamakhulu amashadi ahlukene, amagrafu, namafomula ukusiza abaqeqeshi bakhethe ukuqina okufanele kumakhasimende abo.
Ngeshwa, i-% 1RM inezinye izithiyo ezinkulu.
Okokuqala nje, kuwukuqagela nje okufundile.
Sonke sihlukile futhi ukwakheka kwefayibha yemisipha yakho, umlando wokuqeqeshwa, isimo sokululama, nezinye izinto eziningi eziguquguqukayo kwenza kube nzima ukubikezela ukuthi isisindo esinikeziwe sizoba sikhulu kangakanani ( 2 ).
Ngenxa yalokho, abaqeqeshi abahle basebenzisa i-% 1RM njenge indawo yokuqala bese ulungisa njengoba kudingeka.
Kodwa lokho kusho futhi ukuthi uma ungenaye umqeqeshi, ukusebenzisa i-% 1RM ngokuvamile kuzokushiya uphakamisa kakhulu noma kancane kakhulu. Impela, ngokuhamba kwesikhathi ungafunda ukuzivumelanisa nezimo, kodwa akulula ngaso sonke isikhathi kwabaphakamisayo noma abaphakathi nendawo ukwazi ukuthi u-60% we-1RM kufanele ube nini u-70% we-1RM.
Okwesibili, nakuba i-one rep max yakho ishintsha ngokuhamba kwesikhathi njengoba uqina, abantu abaningi abaphinde bayizame kaningi.
Lokho kuhlakaniphe ngempela, ngoba ukuhlola i-one-rep max yakho kubeka ingcindezi eyengeziwe emzimbeni wakho futhi kungandisa ngisho nengozi yakho yokulimala. Kodwa kwenza i-% 1RM ibe yisilinganiso esengeziwe.
Okokugcina, i-% 1RM ayifaneleki nhlobo kwezinye izivivinyo. Asikho iphuzu lokuhlola i-one-rep max yakho ngokuphakama kwenkonyane, ukuhlala phezulu, noma ama-dumbbell curls, ngakho-ke indlela ye-% 1RM ayisebenzi kulokhu nokunye okuningi okufanayo.
Ungaguqula Kanjani Ukusebenza Okususelwe Emaphesentini kube i-RPE
Nakuba i-% 1RM nezinye izindlela zendabuko zingase zisebenze, i-RPE isebenza kangcono.
Ngenhlanhla, ungakwazi ukufaka esikhundleni i-RPE ezinhlelweni ezisekelwe kumaphesenti afana nalokhu:
Ukusebenzisa ithebula, thola inombolo enqunyiwe yezimpinda zohlelo lwakho, bese uthola i-% 1RM eseduze kakhulu ngezansi kwalo. Landela lowo mugqa uye kwesokunxele futhi uzothola ama-RPE (ama) afanayo.
Ishadi likhuphukela kuma-rep angu-12 kuphela, kodwa usengakwazi ukwabela i-RPE kumasethi ama-rep aphezulu. Kungumqondo omuhle ukusebenzisa i-RPE ephakathi kuka-7-9 ukuze uthole amasethi ama-rep aphezulu, ngaphandle uma umgomo wakho oyinhloko kuwukukhuthazela kwemisipha, lapho ungasebenzisa i-RPE ephezulu enemiphumela emihle.
Isilinganiso se-Borg ngokumelene nesilinganiso se-RPE
Ngaphambi kwesikali sesimanje se-RPE, bekukhona isikali se-Borg RPE. UGunnar Borg, usosayensi wezemidlalo, wayisungula eminyakeni engaphezu kwengu-40 edlule ( 3 ).
Kokubili isikali se-RPE nesikali se-Borg kuyindlela yokukala ubunzima nokuqina kokujima.
Ngamanye amazwi, ukulinganisa ukuzikhandla kwakho okubonayo phakathi nokujima kwakho kuyindlela enhle yokulebula ukujima kwakho kube lula noma kunzima.
Ngokufanayo nesikali esibonakalayo sobuhlungu be-analog okungenzeka ukuthi uke wasisebenzisa ehhovisi likadokotela, abacwaningi abafana nesilinganiso se-Borg ngoba siyakwazi ukukhiqiza futhi siwusizo ekuhlaziyeni amasethi amakhulu wedatha ( 4 ).
Kodwa-ke, isikali se-Borg asiyona inkomba ethembekile yokuqina kokuzivocavoca ezingeni lomuntu ngamunye. Hlola:
6 - Akulula neze
7 - Ukukhanya kakhulu
8
9 - Ilula kakhulu
10
11 - Ukukhanya
12
13 - Kunzima ngandlela-thile
14
15 - Kunzima
16
17 - Kunzima kakhulu
18
19 - Kunzima kakhulu
20 - Umzamo omkhulu
Ngayo yonke inhlonipho efanele kuDkt. Borg, isikali se-6-20 sinzima ukukhumbula futhi okuphambene nokunembile.
"Hawu, lokhu kuvivinya umzimba ngokuqinisekile kuzoba ngu-11 esikalini sika-6 kuya ku-20!" Akekho owake washo into enjalo.
Isikali se-Borg futhi siyisilinganiso somzamo ozimele. Kusampula yamakhulu noma izinkulungwane zabantu ungabona ithrendi, kodwa incazelo yomsubathi ethi “nzima” ingase ibe umbono womunye umuntu “womzamo omkhulu”.
Okubaluleke kakhulu, ayinayo into yokuzilawula eyenza isikali sesimanje se-RPE sisebenziseke kakhulu. Kunomehluko omkhulu phakathi kokulebula ukujima kwakho esikalini esingu-6-20 nokusebenzisa isistimu ekutshela kahle ukuthi wengeze nini noma usisuse nini isisindo ukuze uzuze ukuqina okufanele.
Isibonelo sohlelo lokuqeqesha ngezikali ze-RPE
Ingabe ufuna ukuqonda kangcono ukuthi usenza kanjani isikali sesimanje se-RPE sikusebenzele?
Bheka lolu hlelo lokujima lomzimba ogcwele kabili ngeviki, oluhloselwe ukuzuza amandla nokwakha noma ukugcina imisipha ethambile.
Noma ubani wanoma iyiphi iminyaka angasebenzisa lolu hlelo futhi kufanelekile uma umgomo wakho uwukwenza ngilahle amafutha.
Khuluma nodokotela ngaso sonke isikhathi ngaphambi kokuqala uhlelo olusha lokuzivocavoca, ikakhulukazi uma unganyakazi noma unenkinga yezempilo.
Futhi uma ungenaso isiqiniseko sokuthi uwenza kanjani lezi zivivinyo ngokuphepha, thola umqeqeshi womuntu siqu wasendaweni ozokufundisa indlela efanele kanye nendlela yokwenza.
Qinisekisa ukuthi uyazifudumeza njengoba kudingekile ngaphambi kokunyakaza ngakunye, usebenzisa umsebenzi ofanayo ngezisindo ezilula.
Futhi, ungakhohlwa ukulungisa isisindo njengoba kudingeka ngemva kwesethi ngayinye ukuze ugcine i-RPE efanele kanye nokuqina.
| Usuku 1 | |||
| Ukuzivocavoca | Imisa | Ukuphindaphinda | I-RPE |
| A1. I-squat (noma yikuphi ukuhluka) | 5 | 5 | 9 |
| A2. Ithole elimile liyaphakamisa | 5 | 10 | 7-8 |
| B1. Ama-Dips (sebenzisa usizo uma kudingeka) | 4 | 6-8 | 8-9 |
| B2. Ukudonsa (sebenzisa usizo uma kudingeka) | 4 | 6-8 | 8-9 |
| Usuku 2 | |||
| Ukuzivocavoca | Imisa | Ukuphindaphinda | I-RPE |
| A1. I-Deadlift (noma yikuphi ukuhluka) | 8 | 3 | 8-9 |
| A2. Ikhebula Lishaye Ngenhla Kwekhanda Eliguqayo | 8 | 5-8 | 7-8 |
| B1. Chofoza i-Dumbbell Bench Cindezela | 3 | 12-15 | 8-9 |
| B2. Umugqa Wokusekela Isifuba (Umshini noma Izisindo Zamahhala) | 3 | 12-15 | 8-9 |
Uma unenketho yokukhetha phakathi kwebanga le-rep noma i-RPE, nquma kusenesikhathi futhi unamathele kukho isikhashana.
Kuhlakaniphile ukuqala lolu hlelo ngokuphindaphinda okumbalwa kanye ne-RPE ephansi. Ngeke udinge ukungeza ama-reps noma umfutho kaningi.
Isibonelo, qala ngokwenza amasethi angu-4 we-dive engu-6 nge-RPE 8. Uma ufuna inselele enkulu, shintshela kumasethi angu-4 wama-dive angu-8 nge-RPE 8, noma amasethi angu-4 we-6 dive nge-RPE 9.
Ngokuvamile, akudingekile ukushintsha uhlelo kakhulu ukuze luthuthuke. Imvelo yokuzilawula yesikali se-RPE ingakwenza uqine amasonto noma izinyanga, ngoba uzokwazi kahle ukuthi ungeze nini isisindo esiningi.
Isiphetho: ukuzilawula ukuze uwine
Kwesinye isikhathi ukuqeqesha kanzima akwanele ukwenza inzuzo. Ingase ibuyisele emuva.
Isilinganiso sesimanje se-RPE siyisibonelo esiphelele se ukuqeqeshwa okuhlakaniphile.
Izinombolo, amaphesenti, namashadi agelezayo kungabonakala kuyinkimbinkimbi. Kodwa-ke, uma ushaya ijimu njalo, wenze ingxenye enzima.
Uma ufuna ukubona ukuthi i-RPE ingakwenzela ini, ungaguqula uhlelo lwakho lwamanje lube i-RPE noma uzame uhlelo lwesampula olusohlwini lapha.
Esiwombeni esisodwa noma ezimbili, uzomangala ukuthi kulula kangakanani, kunembile futhi kusiza ukuzilawula.