Ib me ntsis txog bodybuilding. nco set

Rau ib ntev lub sij hawm txoj kev loj hlob ntawm bodybuilding tau txais ib tug ntau ntawm ntau hom kev kawm, tab sis qhov zoo tshaj plaws ntawm lawv yog nco teeb. Yuav ua li cas yog nco-teeb? Nyob rau hauv tsab xov xwm ib tug los ze zog saib cov tswvyim no. Lawv kuj yuav tsum tau muab ib ce thiab cov kab kos yog lub tswv yim rau beginners.

Txheej txheem cej luam

Yog vim li cas bodybuilding pib siv cov txheej txheem no? Thaum tag nrho cov muaj txoj kev ua no? Nco teev nyob rau hauv qhov tseeb - yog ib tug txheej txheem los ntawm cov uas lub ce yog ua li cas kom txog thaum tiav los sis tsis tiav qaug, ces koj muab pov tseg ib tug me me npaum li cas ntawm qhov ceeb thawj thiab ntxiv rau ua ib tug me me load le caag. Nws nkoos txoj kev loj hlob ntawm cov nqaij heev txawv. Qhov no txoj kev twb xub sab los ntawm ib tug neeg sau xov xwm thiab editor ntawm "Lub cev Culture" Henry Atkinson rov qab nyob rau hauv 1947. Tam sim ntawd tom qab ntawd, tus txais tos hu ua txawv. Piv txwv li, "ib tug descending set", "triple nco set" thiab "sawb-teeb."

paub tab

Vim lub fact tias ib tug bodybuilder Aims xwb "cosmetically beautify" lawv tus kheej, tab sis tsis tsim nyob rau tib lub sij hawm ua hauj lwm zoo thiab tsim tau, nws yog hu ua ib tug tshwj xeeb ua kis las. Qhov no yog vim li cas lub cev builders yog heev fond ntawm ib tug nco-poob lawm. Ua tsaug rau lawv, cov nqaij ntshiv loj hlob sai sai heev. Players, sprinters thiab lwm yam ncaws pob yeej tsis siv nco teeb. Qhov no yog vim lub fact tias qhov no txoj kev tsis tsim lub dag lub zog, lub hwj chim thiab ceev. Tiam sis yog tias koj lub hom phiaj - ib tug txheej ntawm ntshiv loj, ces poob teem no yog tsim rau koj paug!

Yuav ua li cas puas muaj tus technology?

Yog li ntawd, xav txog tej yam uas koj ua tau zoo ib tug "lifting rau Biceps" uas 40 kg nyob rau hauv lub bar. Koj tau rov nws 10 lub sij hawm, tab sis lub sij hawm tas los yog nyuaj heev. Cov tom ntej no ib tug yog txawm nyuaj, txawm nrog kev siv ntawm coj tsis ncaj. Thiab thaum kawg los ua tus 12th rau koj. Thiab tsis muaj teeb meem li cas koj sim, koj yuav tsis tau ua lub 13th repetition. Koj tau mus txog tus taw tes ntawm kev txiav txim siab tsis kam, tab sis, yog hais tias koj tshem tawm ib tug peb lub hlis twg ntawm qhov nyhav, tej zaum koj yuav mus ntxiv. Yog hais tias koj lub cev yuav tsis ua tau ntau tshaj 12 repetitions ntawm lub niaj zaus luj, peb yuav tsum tsis txhob xav hais tias qhov no yog ib qho tsis ua hauj lwm. Qhov no yog hu ua "zoo tsis kam muab", thiab koj lub cev yog npaj txhij mus txuas ntxiv mus ua hauj lwm, tab sis muaj tsawg ceeb thawj. Qhov no yog vim hais tias cov pa mus kom ze, uas yog ua rau qaug, tsis qhib tag nrho cov nqaij fibers. Yog tsuas yog cov uas tsim nyog rau lub Desired qhov ceeb thawj, ib qhov nqi ntawm lub sij hawm. Yog hais tias koj txo tau cov naj npawb ntawm cov kilograms thiab mus txuas ntxiv ce, koj pab kom lwm, ntau leeg fibers. Nco set txhawb rau kom cov "tawv ncauj" nqaij fibers uas ua rau txoj kev loj hlob, uas yuav tsis ua tau tiav los ntawm cov pa ce ntawm 6-12 repetitions.

Ce siv barbell

Sam Arnold Schwarzenegger siv ib tug nco teem rau Biceps. Tab sis cov txheej txheem no yog tau siv nyob rau hauv lwm yam ce qhov twg lub bar yuav qhib kom ua huaj. Piv txwv li, koj muaj peev xwm siv txoj kev nco-poob lawm nyob rau hauv lub xub pwg nyom. Lub tsuas mob ntawm no txoj kev yog hais tias koj yuav tsum tau tshem tawm cov log tsheb rau xeeb tseem ceeb heev point. Xav txog tej yam uas koj yuav ua lub rooj ntev zaum xovxwm nrog 50 kilos, tau mus rau lub tsis kam los ntawm lub 10 repetitions. Txo tus luj ntawm 20% thiab 5 kg tau txais los ntawm txhua tus ntawm ob tog, koj tseem yuav tau tho tom ntej no tsis ua hauj lwm. Tom qab ntawd dua txo kilograms ntawm 20% (nco ntsoov tias tus luj hais tias koj txo yuav tsum yog tib), thiab tsiv mus nyob rau lub xeem tsis ua hauj lwm. Yog li ntawd koj tau mus rau lub 30-phaus ceeb thawj. Kab hauv qab no hais tias ua ntej ua lub ce yuav tsum tau xaiv disks yuav tsum mus ua ntaub ntawv thov yog hais tias tus nco teem. Tsis txhob noj ob 15-kilogram, nws yog zoo dua mus rau noj peb mus rau 5 kg, nyob rau hauv thiaj li yuav txo tau qhov ceeb thawj ntawm lub sij hawm.

Txoj kev ntawm kev txo qhov nyhav nyob rau hauv ib nrab, los yog 6-20

Qhov no nco teem rau tus luj cia koj mus ua ob tug sib txawv repetition. Lawv yog cov nyob rau hauv lawv tus kheej txoj kev muaj feem xyuam rau cov nqaij ntshiv. Nws yuav txhawb txoj kev loj hlob ntawm cov nqaij loj, raws li zoo raws li ib qho zoo kawg siv. Yuav pib, koj yuav tsum tau xaiv tus luj uas koj tsis tau mastered ntau tshaj 6 reps. Uas ua rau lawv, yuav tsum txo tus naj npawb ntawm kilograms nyob rau hauv ib nrab thiab ua 20 repetitions. Qhov no nco teem yog txawv los ntawm lwm tus nyob rau hauv hais tias nws yog ib tug yuav txo tau tshwm sim ib zaug xwb. Thiab nyob rau hauv lwm tus neeg mob - ob lub sij hawm rau ib txheej. Nws yuav siv 3 txawv tes taw hnyav li.

tam hom kev kawm

Yog hais tias txoj kev nco teem - qhov no yog qhov zoo tshaj plaws cov txheej txheem nyob rau hauv lub intensive bodybuilding, ces muaj yog ib lo lus nug hais tias mus tom qab nws. Tom ntej no los kho kom zoo kev kawm. Nyob rau hauv ob qhov chaw yog super-poob lawm. Thiab muaj tsis muaj dab tsi zoo dua rau muab ob zoo hom kev kawm. Raws li ib tug tshwm sim, peb tau txais ib tug nco-superset txheej txheem. Yuav ua li cas kuv yuav tsum tau ua lub ce? Piv txwv li, muab lub sab lifting dumbbells thiab nias dumbbells nyob rau hauv ib tug hauj lwm zaum. Pib sawv nrog 8-12 repetitions. Nyob rau hauv cov ntaub ntawv no, koj yuav tsum siv cov nyiaj pab ntau tshaj qhov hnyav. Tom qab ntawd, yuav tsum tsiv mus nyob sai sai rau dumbbells. Lawv cov luj yuav tsum muaj tsawg tshaj li feem ntau siv. Ntawm ce tsis tas yuav mus so. Thaum ua tau zoo lub ntsiab hauj lwm - cia li txo tus luj thaum lub sij hawm mus kom ze. Cov txheej txheem no yog khaus heev, yog li nqa nws, yuav tau ceev faj. Yuav tsum soberly ntsuam xyuas lawv lub zog thiab muaj peev xwm ntawm lub cev.

xaus

Nws yuav tsum tau hais tias hais tias xws li kev kawm yog heev nrov nrog bodybuilders. Lawv cia rau ib tug ncaj luv luv lub sij hawm ntawm lub sij hawm mus cuag lawv cov hom phiaj. Piv txwv li, tus qauv kev xyaum muaj 9-12 repetitions rau txhua leeg pab pawg neeg, tab sis siv ib tug nco teeb, lub kis las ua tag nrho cov 6. Tab sis nws yeej tsis txhais hais tias nws tswj lawv cov kev pab cuam thiab worsens cov kev tshwm sim. Yog hais tias koj muaj peev xwm qhib tag nrho cov nqaij nrog ib tug me me muaj pes tsawg tus ntawm repetitions, tab sis ua rau nws ib tug me ntsis tsis ncaj ncees lawm, nws tsis yog phem tag nrho. Kiag li txhua ce muab qaug zog. Tab sis cov nqaij yog nkees, tseem tau txais nyiaj pab ntau tshaj load, vim hais tias tsawg luj yog xwm yeem mus rau yav tag los, uas yog xav paub ntxiv thiab koj tsa nws ua tshiab thiab tag nrho ntawm lub zog.