La ike iguzogide Ọ bụ ikike ahụ nwere iguzogide ike ọgwụgwụ. Maka nke a, ihe a na-atụle bụ ịdị arọ nke ibu na ogologo oge nke onye na-eme egwuregwu na-eme mgbalị iji merie ike ọgwụgwụ n'ime usoro ugboro ugboro ugboro. Egwuregwu dị ka sekit na-aga n'ihu na-agba ọsọ ma ọ bụ obere ike na-enye ohere ịmara nguzogide enwere ike tụọ dị ka mkpụmkpụ, ọkara ma ọ bụ ogologo oge. N'ozuzu, a na-etinye ọrụ nkwụsị dị ala iji mee ka oge ọrụ dịkwuo elu.
Na nkenke, ọ bụghị ihe ọ bụla ma ọ bụghị ike nọgide na-enwe ike na ọkwa mgbe niile n'ime oge ihe omume ma ọ bụ mmegharị ahụ na-adịru, ya mere, n'ozuzu ya, a na-akwado ya na ntọala ikuku, ọ bụ ezie na ike dị elu karịa 40 ma ọ bụ 50% nke ike kachasị, a na-enwekarị mgbanwe na ndị anaerobic. Ike ntachi obi dị na ụdị egwuregwu dị iche iche.
Dị ka Juan José González-Badillo si kwuo, Prọfesọ nke Theory na Practice of Sports Training na Faculty of Sports Sciences nke Pablo de Olavide University of Seville, na-eburu n'uche mkpa nke egwuregwu ọ bụla, e nwere ụdị ọzụzụ dị iche iche dabere na ọkwa nke esemokwu. achọrọ na usoro egwuregwu ọ bụla:
Na egwuregwu nke ike kachasị na ike mgbawa, n'ihu nnukwu nguzogide, na-arụ ọrụ kachasị, ha na-atụ aro ịme usoro 3-4 nke 1RM (nkwughachi kachasị).
Maka ntachi obi ike ngwa ngwa, ha na-atụ aro ịme usoro 3-5 nke 8-20 reps na oke ọsọ yana yana 30-70% nke 1RM, na-eji 60 ″ -90 ″ nwetaghachi.
Maka egwuregwu ntachi obi na ike dị ala, ha na-atụ aro ịme 5 setịpụ nke 20 ma ọ bụ karịa reps na 30-40% na-eji nwayọ na-agba ọsọ na nkwụsịtụ dị mkpụmkpụ (30 ″ -60 ″).
Enwere ike ịzụ ma ike kachasị ike na ike ntachi obi n'otu oge na ọ kwesịrị ịbụ onye nchịkwa na-eme ka arụmọrụ dịkwuo mma ma na-akwado iji nke ọ bụla n'ime mgbatị ahụ.
uru
- Na-eme ka ikike nke obi na mgbasa ọbara dịkwuo mma
- Na-ewusi usoro iku ume ume
- Oxygenates uru ahụ
- Na-akwalite uto nke oke akwara
- Na-ewusi ọkpụkpụ
- Na-enyere aka ibelata abụba anụ ahụ
- Na -akwalite mgbake
- Mee ka ọnụọgụ metabolic
Aro
1. Zere nkwụsị ọzụzụ
2. Nyochaa arụmọrụ onye na-eme egwuregwu n'ihe metụtara oke ọrụ.
3. Lezienụ anya na ikwughachi
4. Na-abawanye ike nke nta nke nta
5. Nkwadebe ọzụzụ onwe onye
6. Lelee mkpa onye na-eme egwuregwu