Kev tso ntshav (los ntawm cov lus Askiv kom paub txog lub twj tso kua mis - "kom tso tawm") yog ib txoj kev qhia kev ua kom ntshav khiav hauv cov leeg nqaij thiab ua kom cov ntshav tawm mus tas li thaum kev qhia. Kev xyaum tso tawm yog xyaum ua feem ntau los ntawm cov neeg tawm dag zog, tab sis cov neeg ncaws pob los ntawm lwm cov kis las muaj zog tseem yuav pom qee yam zoo hauv lawv. Peb yuav qhia koj tias cov twg nyob rau hauv tsab xov xwm no.
Kev nqus khoom yog dab tsi?
Tso tawm, uas yog, tso ntshav mus rau hauv cov leeg, muab txoj hauv kev tsis nco qab - qhov no yog qhov tseeb tshaj ntawm cov txheej txheem piav qhia. Nws zoo saib koj cov nqaij mob loj, pom cov nyhuv ntawm no thiab tam sim no.
Yuav ua li cas kom ua tiav qhov nqus tau?
Qhov no tiav li cas? Dab tsi yog qhov tseem ceeb ntawm kev nqus kev kawm?
- Hauv qhov nqus cov qauv, raws li txoj cai, tsis pub ntau tshaj ob leeg cov leeg leeg ua haujlwm hauv ib qho kev sib tw.
- Kev qoj ib ce feem ntau raug xaiv cais tawm, uas yog, cov uas ib leeg ua haujlwm pab pawg. Qhia qhov nyiam rau cov txav uas koj hnov cov leeg nqaij me me no thiab ua tau.
- Qhov hnyav tau xaiv nyob rau hauv xws li hais tias nyob rau hauv ib txoj kev koj tau txais tsawg kawg 15 "huv si" reps, nyiam dua ntau, mus txog 20-25. "Kev nyiam huv" tseem ceeb heev - cov txheej txheem yuav tsum yog qhov zoo tshaj plaws, qhov kev xav ntawm kev ua haujlwm yuav tsum tsuas yog hauv cov phiaj nqaj phiaj! Raws li, txhua qhov rov ua tau ua nyob rau hauv kev tswj kev ua.
- Qhov kawg ntawm txhua qhov teeb, koj yuav tsum hnov lub suab hnov hnov mob hauv cov phiaj nqaij. Qhov siab tshaj plaws hlawv qhov hnov ntawm tus cwj ciam ntawm tus rep tom ntej. Txhawm rau kom ua tiav qhov xwm txheej no, zam nyob rau hauv kev qoj ib ce "huab taw tes" - ua kom so ntawm cov leeg (piv txwv li, tsis txhob ncav caj npab mus rau qhov kawg hauv xovxwm lossis thaum hloov kho rau cov pob zeb biceps), uas yuav tsum nyob tas li.
- Hauv kev cog lus ncov, tsis tas yuav txhim kho cov leeg nqaij, txawm hais tias nws muaj peev xwm heev, yog li ua tiav qhov nyuaj txawm tias qhov tawm ntawm cov ntshav los ntawm cov leeg ua haujlwm thiab, raws li, ib qho cuam tshuam ntau dua cov kua mis.
- Ntxiv rau qhov yooj yim tshaj plaws ntawm kev tawm dag zog rau 15-25 rov ua dua, muaj ntau lub tswv yim ntau dua uas pab kom ua tiav cov ntshav kev sib npaug hauv cov leeg: supersets, poob poob lawm, tsom rau ntawm theem tsis zoo ntawm lub zog, thiab lwm yam. Qhov kev xaiv zoo tshaj plaws yuav muaj ntau schemes lossis kev xaiv rau lawv kom muab koj cov leeg mob tshiab los cuam tshuam nrog txhua qhov kev tawm tsam.
Cov txiaj ntsig ntawm kev tso tawm
Lub ntsiab lus ntawm txhua qhov kev ua no yog txhawm rau kom ntshav ntws mus rau cov leeg, thaum ib txhij txo cov ntshav tawm. Qhov no ua rau cov pa oxygen tiv thaiv thiab acidosis - acidification ntawm cov leeg. Acidification yog vim qhov tseeb tias thaum cov ntshav ntws los cuam tshuam, cov ntshav kuj tseem poob qis, uas txhais tau hais tias oxygen tsis muaj sij hawm ntws mus rau cov leeg ua haujlwm hauv qhov tsim nyog.
Txhawm rau muab cov roj carbon fiber ua haujlwm nrog lub zog, cov hlwb hloov mus rau anaerobic, uas yog, txoj hauv kev anoxic ntawm oxidative phosphorylation lossis lub zog tsim tawm - ATP. Hauv chav kawm ntawm oxygen ua kom tsis muaj kev tiv thaiv kev tsim hluav taws xob ntau, cov khoom lag luam metabolic by-product yog tsim - hydrogen ions. Lawv yog cov uas hloov ib puag ncig sab hauv lub cell. Los ntawm cov ntsiab lus roj ntsha, qhov no ua rau cov txheej txheem quaternary ntawm lub cell nucleus protein, uas pab txhawb kev nkag mus ntawm anabolic cov tshuaj hormones rau nws. Nws ua tsaug rau kev nqis tes ntawm cov tshuaj hormones ntawm qib cellular uas peb cov leeg mob loj hlob thiab rov ua sai dua.
Txawm li cas los xij, tsis txhob hnov qab tias thaum nqus, qhov hnyav ua haujlwm me me yuav raug siv (txwv tsis pub koj yuav tsis tuaj yeem ua tiav cov kev ntsuas ntawm qhov rov ua dua), uas yuav yog qhov tsawg dua qhov kev txhawb rau cov leeg kev loj hlob dua li ntawm kev cob qhia classical. Qhov nce me ntsis hauv cov ndlwg ntawm cov tshuaj hormones mus rau cov leeg ua ke yog qhov tsis txaus ntseeg rau kev nce qib.
Kev tso tawm cov cai
Ib qho xwm txheej ntxiv rau qhov kev qhia ua cov twj tso tawm yog lub sijhawm so ntawm lub sijhawm (tsis pub tshaj ib feeb, hom phiaj 30-40 vib nas this)... Qhov no nce lub cev muaj zog ntawm cov leeg thiab ua rau kev siv zog ntxiv.
Lub siab siv nqus xa tawm cov txiaj ntsig ua rau lub zog siv nyiaj ntau ntxiv. Raws li, lub zog siv ntawm lub cell muaj sai sai depleted. Hauv cov txheej txheem ntawm cov kev kawm paub hauv cov qauv piav qhia, lub peev xwm ntawm cov leeg hlwb los khaws cov glycogen nce. Koj cov leeg yuav muaj ntau qhov ntau vim qhov tshwm sim no.
© romanolebedev - stock.adobe.com
Cov tswv yim kev cob qhia
Yog tias koj siv tsuas yog tso rau hauv kev cob qhia, kev nce qib hauv kev loj hlob ntawm cov leeg yuav ua rau pom kev qis dua ntawm cov tswv yim qub thiab lub zog kev qhia. Qhov no yog qhov tseeb tshwj xeeb rau kev ncaws pob ncaj. Txawm li cas los xij, koj tsis tas yuav muab cov phiaj xwm no pov tseg txhua - koj tsuas yog yuav tsum tau voj voog cov khoom ntim kom raug... Piv txwv li, thawj lub lis piam, ua kev tawm dag zog hauv cov hom qub - rau 10-12 rov hais dua, rau lub lim tiam thib ob, siv cov nqus thiab ua haujlwm rau 15-25 qhov rov hais dua, nyob rau hnub peb, rov qab mus rau cov chav kawm, thiab lwm yam.
Lwm cov phiaj xwm ua haujlwm rau kev caij tsheb kauj vab yog raws li hauv qab no:
- Thawj lub lim tiam - kev kawm ua kom muaj zog. Tsuas yog kev siv dag zog hnyav los siv dawb, cov lej rov ua dua yog ntawm 3 txog 8-10.
- Lub lim tiam thib ob thiab thib peb. Classic kev tawm dag zog tsim - 8-12 reps. Lub hauv paus yog lub hauv paus, qee qhov rwb thaiv tsev ntxiv.
- Lub asthiv thib plaub yog nqus. 15-25 reps, koj tuaj yeem siv cov supersets, poob poob lawm, ua ntej kev qaug zog thiab lwm yam kev qhia zoo sib xws. Cov kev tawm dag zog feem ntau yog cais tawm.
Thaum kawg, kev pom zoo raws li cov haujlwm ntawm V.N.Seluyanov. Thaum ua qhov kev qhia ua haujlwm nyob rau hauv lub moj khaum ntawm ib qho kev tso tawm ntawm lub cev, qhov kev thauj khoom ntawm tib pab pawg yuav ntau dhau. Acidification tuaj yeem ua tau zoo heev es tsis txhob spurring anabolic cov txheej txheem hauv cov leeg nqaij, nws yuav txhawb cov lus tawm catabolism, thiab es tsis txhob tsim cov leeg nqaij tshiab, koj yuav ua kom ntev thiab tediously rov qab qhov koj tau ua ntej kev cob qhia.
Txhawm rau zam qhov kev tsis txaus siab no, qhov kev xaiv zoo tshaj plaws rau kev tsim lub zog nqus dej yuav yog lwm txoj kev tawm dag zog ua kom cov leeg nqaij sib cais los ntawm ib leeg.
Piv txwv li, koj tabtom tso koj lub biceps. Nruab nrab ntawm cov pob ntawm cov pob zeb, koj ua zaum duav yaug tawm ib co ntawm cov dawb radicals los ntawm cov leeg nqaij. Yog lawm, nrog cov kauj ruam no, cov nyhuv nqus tau nyuaj dua kom ua tiav, tab sis ntawm qhov tod tes, koj yuav paub tseeb tias koj tsis tau ua haujlwm qhov tsis zoo. Ib zaug ntxiv, txoj hauv kev no yuav ntxiv qhov kev ua siab ntev ntawm cov leeg pab pawg tau ua haujlwm dhau los - qhov no yuav tshwm sim vim kev loj hlob ntawm mitochondrial loj. Uas yog, mitochondria yog lub luag haujlwm rau kev siv cov pa oxygen thiab kev tsim khoom ntawm lub zog los ntawm cov leeg nqaij.
Kev tso tawm haujlwm tawm
Peb coj mus rau koj lub mloog ib qho ntawm cov kev hloov pauv ntawm qhov nyuaj, nyob rau hauv uas thawj lub lim tiam yog classic lub zog ua haujlwm, thiab lub thib ob - tso tawm. Txoj kev sib cais hauv thawj lub lim tiam yog tsim los rau plaub hnub, nyob rau qee hnub lub xub pwg, ceg, hauv siab nrog triceps thiab rov qab nrog biceps yog pumped. Hauv lub lim tiam thib ob, muaj peb qhov tawm mus, thiab kev sib txuam yog qhov txawv me ntsis: hauv siab nrog sab nraub qaum, caj npab, ceg nrog xub pwg. Cov kev sib txuas ua ke raug xaiv nyob rau hauv txoj kev no vim tias cov lus pom zoo saum toj no rau kev cob qhia kev nqus.
Yog tias cov kev qoj ib ce uas teev rau hauv lub rooj tsis haum rau koj vim li cas los xij, xaiv lwm qhov kev qoj ib ce hauv tshooj ce.
Lub lim tiam thawj zaug nrog cov khoom siv classic:
| Hnub Monday (xub pwg) | ||
| Lub rooj ntev zaum xovxwm sawv | 4x10 |  |
| Zaum Dumbbell Xovxwm | 3x12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12 |  © Makatserchyk - stock.adobe.com |
| Viav vias mus rau sab thaum sawv | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ua rau duav rov qab rau hauv lub simulator | 4x12 |  © fizkes - stock.adobe.com |
| Viav vias nyob hauv kev hla kab hauv kev nqes hav | 3x12 |  © Makatserchyk - stock.adobe.com |
| Tuesday (ceg) | ||
| Lub xub pwg Barbell Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Ceg nias nyob rau hauv simulator | 3x12 |  |
| Kev sib tw tuag ncaj ntawm ob txhais ceg ncaj nrog ib pob barbell | 4x10 |  |
| Dumbbell ntsws | 3x10 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Cev Calf Raises | 4x12 |  © Makatserchyk - stock.adobe.com |
| Hnub Thursday (hauv siab + triceps) | ||
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 |  |
| Txo Dumbbell Xovxwm | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x10-12 |  |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 3x10 |  |
| Fabkis txoj xovxwm raug tshem tawm | 3x12 |  |
| Sib ntswg nyob rau hauv lub simulator | 4x12 |  |
| Hnub Friday (rov qab + biceps) | ||
| Kev tuav ruaj khov | 4x10-12 |  |
| Rub cov bar rau txoj siv tawv | 4x10 |  © Makatserchyk - stock.adobe.com |
| Nqaim Thim Tuav Rov | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bar deadlift | 3x10 |  |
| Hyperextension | 4x12 |  © Makatserchyk - stock.adobe.com |
| Sawv barbell curls | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls zaum ntawm ib lub tog qis qis | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dai caj dab tsa ntawm kab rov tav | 4x10-12 |  |
Lub lim tiam thib ob nrog kev tso tawm workouts:
| Hnub Monday (ceg + xwb pwg) | ||
| Smith Squats | 4x15-20 |  © Artem - stock.adobe.com |
| Lub rooj ntev zaum xovxwm zaum lossis sawv ntsug | 4x15-20 |  © lunamarina - stock.adobe.com |
| Ceg nias nyob rau hauv simulator | 3x20-25 | |
| Rooj Zaum Xovxwm | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Kev sib tw tuag ncaj ntawm ob txhais ceg ncaj nrog ib pob barbell | 4x15-20 | |
| Kev tuav dav barbell rub | 4x20-25 | © Makatserchyk - stock.adobe.com |
| Superset: ceg txuas ntxiv + curls hauv simulators | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Tso lub teeb: viav vias pob tw rau ob sab thaum sawv ntsug | 3x qhov siab tshaj plaws, ob qho kev poob phaus | © Makatserchyk - stock.adobe.com |
| Tee teeb: khoov ntawm dumbbell viav vias | 3x qhov siab tshaj plaws, ob qho kev poob phaus |  © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (txhais tes) | ||
| Fabkis txoj xovxwm raug tshem tawm | 4x15-20 | |
| Barbell curls rau biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Cov hlua rub tawm ntawm qab lub taub hau mus tom ntej hauv hla kev hla chaw | 3x20-25 |  © tankist276 - stock.adobe.com |
| Curls ntawm caj npab nrog dumbbells rau biceps zaum ntawm lub tog qis qis | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Tee teeb: dumbbell ncua ntxiv los ntawm qab lub taub hau | 3x qhov siab tshaj plaws, ob qho kev poob phaus |  © Vitaly Sova - stock.adobe.com |
| Tee teeb: qhov thaiv qis lossis hla cov curls | 3x qhov siab tshaj plaws, ob qho kev poob phaus |  © antondotsenko - stock.adobe.com |
| Superset: Hlua Kev Sib Tw Cov Hlav Cov Quav + Rov Qab Nyem Bicep Ua Si | 3x20 + 20 |  © _italo_ - stock.adobe.com  |
| Friday (lub hauv siab + qaum) | ||
| Lub rooj ntev zaum xovxwm | 4x15-20 | |
| Kev tuav dav rub ntawm lub block sab saud mus rau hauv siab | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Nias hauv Smith ntawm lub rooj zaum qis | 3x15-20 |  © Odua cov duab - stock.adobe.com |
| Kab rov tav nrhab rau ntawm qhov qis dua | 3x15-20 |  © tankist276 - stock.adobe.com |
| Tes cov ntaub ntawv hauv Npauj Npaim simulator | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Row ntawm qhov bar rau txoj siv sia nyob ntawm lub tog qis | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Superset: cov lus qhia crossover + dumbbell pullover | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  © Nicholas Piccillo - stock.adobe.com |
Tsis txhob hnov qab tias thaum tso tawm workouts, koj tsis tas yuav ua kom tsis txhob tag nrho koj ob txhais ceg hauv txhua qhov khuam, ceg nias, nrog rau kev zawm koj sab caj npab hauv ib qho xovxwm thiab curls rau biceps.
