Nekufamba kwemakore, nzira dzekudzidzisa dzakawedzera kuoma. Ratidza vakajairwa vemazuva ano vanovaka muviri chirongwa chiri nyore uye chinoshanda chekurovedza muviri uye vanokuseka. Vanozviona zvakaoma kutenda kuti zvirongwa zvekurovedza muviri zviri nyore zvinogona kushanda.

Vanofunga kuti kudzidzira kwakaoma uye vanopedza nguva yakawanda vachizvironga pane kuzviita. Izvi hazvishamisi, sezvo munguva yedu vanhu vakawanda vanoda kuomesa upenyu hwavo.

Chinonyanya kukosha ndechokuti nguva-yakaedzwa nzira dzekudzidzira dzakaoma kukunda. Izvi zvinosanganisira, semuenzaniso, iyo 5 × 5 chirongwa (mashanu seti eshanu reps). Ainyanya kufarira Reg Park, chidhori chaArnold Schwarzenegger, nechikonzero chimwe chakareruka. Iyo purogiramu inoshamisa uye, kana yakashandiswa nemazvo, yakanakira kuvaka tsandanyama uye kusimbisa simba.

Nemakumi ezviuru enzira dzekudzidzisa dziripo, 5 × 5 inoramba iri imwe yeakanyanya kushanda zvirongwa zvekuwedzera tsandanyama uye simba. Iine chiyero chakakodzera chekusimba uye huwandu, pasina kutsamwisa "kupisa" uye.

Muchikamu chino, tichanyatsotarisisa chirongwa che5 × 5 uye mashandisiro aungaita nemazvo. Tichatarisa nzira dzakasiyana dzekuwedzera kusimba kwekushanda kwako kukurudzira kukura kwesimba uye mhasuru.

Kana iwe wakaneta nemapurogiramu akaoma anotora nguva yakareba kuronga pane kuita, saka chirongwa ichi ndechako. Saka ngatitangei.

Chii chinonzi 5 × 5 chirongwa?

Iyo 5 × 5 chirongwa chinosanganisira kuita mashanu seti eshanu reps. Semuenzaniso, funga nezvekufa kwebhero. Ita maviri ekudziya-up seti kutanga. Zvadaro tora uremu hwekushanda uye ita zvishanu seti. Kana iwe ukabudirira kupedza ese mashanu eseti ekudzokorora kashanu, wedzera huremu hwekushanda ne 2-4 kg.

Kana iwe uchida kuvaka simba, tora maminetsi matatu kuzorora pakati peseti. Kana kuwana misa kuri pamberi pako, deredza kuzorora pakati pemaseti kusvika makumi mapfumbamwe masekonzi. Nezvese zvakajairika, tora maminetsi maviri ekuzorora pakati peseti.

Paunenge uchironga chirongwa che5 × 5, unogona kudzidzira kupatsanura kudzidzisa apo rimwe zuva unoshanda muviri wako wepamusoro uye nguva inotevera paunoshanda muviri wako wepasi.

Kana iwe unogona kuita muviri wakazara Workout 2-3 nguva pavhiki. Edza sarudzo dzakasiyana kuti usarudze kuti ndeipi inoshanda zvakanyanya kwauri. Chero ipi sarudzo yaunosarudza, panguva yega yega yekurovedza muviri, tarisa pane yakaoma maekisesaizi senge mabhenji ekutsikirira, squats, deadlifts, dips, akabhenda-pamusoro mitsara, nezvimwe. Iwe unogona kubhadhara zvakanyanya kune maekisesaizi emamwe mapoka emhasuru, asi edza kuti usatorerwe zvakanyanya nawo.

Simbisai pane kurovedza muviri kunoshanda zvakanyanya (kusanganisira kuedza kwakashandiswa). Iwe unogona kuita mamwe maekisesaizi kazhinji, semuenzaniso, ita bhenji kudhinda katatu pasvondo uchishandisa iyo 5 × 5 maitiro. Kana kuti edza Louis Simmons' pairing musimboti kuti uchinje.

Semuyenzaniso, nemusi weMuvhuro ita bhenji rekudhinda, neChitatu reyesheni dips, uye neChishanu incline press. Iwe unozodzivirira kushungurudzika kwekushungurudza, uye sezvo maekisesaizi akafanana zvakakwana, iwe uchaona kufambira mberi mune ese ari matatu uye uchakwanisa kukudziridza simba zvakazara.

Mienzaniso yekurovedza muviri 5 × 5:

Sarudzo XNUMX (kurovedza muviri kwakazara)

Muvhuro

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:
  
• "Turkish inosimuka" - 2 × 5 (yekurudyi nekuruboshwe)

Chitatu

• A-1: (nezviyereso)
  
• A-2: (nezviyereso)
  
• -2 × 5

Chishanu

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:
  
• Saxon divi rinokotama - 2 × 5

Ita A-1 uye A-2 pamwe chete. Mune mamwe mazwi, ita imwe seti A-1, zorora kweminiti, wozoita seta A-2, zorora kweminiti, wozoisa yechipiri A-1, zvichingodaro. Ramba uchiita A-1 uye A-2 uchichinjana kusvika wapedza ese mashanu ese.

Sarudzo yechipiri: Zvikamu

Muvhuro neChina

• A-1:
  
• A-2:
  
• B-1: - 2×5
  
• B-2: kana – 2 × 5

Chipiri neChishanu

• B-1:
  
• B-2:
  
• -2 × 5
  
• "Turkish inosimuka" - 2 × 5 (yekurudyi nekuruboshwe)

Ita A-1 uye A-2 pamwe chete. Mune mamwe mazwi, ita imwe seti A-1, zorora kweminiti, wozoita seta A-2, zorora kweminiti, wozoisa yechipiri A-1, zvichingodaro. Ramba uchiita A-1 uye A-2 uchichinjana kusvika wapedza ese mashanu ese.

5 × 5 sarudzo dzekuwedzera simba uye kuvaka mhasuru

Zvino zvawapedza akati wandei akajairwa 5 × 5 Workout cycles, unogona kushandura zvimwe zvinhu kuti uwedzere chirongwa uye kuchigadzirisa kune zvakasiyana zvinangwa.

Yakasiyana nguva yekuzorora muchikamu chega chega chekudzidzisa

Ngatiti chinangwa chako ndechekuvaka simba nemhasuru. Muchiitiko ichi, iwe unogona kudzora chinhu chakadaro sehurefu hwekuputsika muzvidzidzo. Semuenzaniso, kana chinangwa chikuru chekurovedza muviri kwako chiri tsandanyama hypertrophy, zorora kweminiti imwe pazuva iroro. Kana iyo yekusimbisa iri pakuvandudza simba, tora maminetsi maviri ekuzorora panguva yako yekurovedza muviri.

Iwo mabreak anofanirwa kuenderana nemaseti akasiyana zvachose. Muchiitiko chekutanga, iwe unofanirwa kutora maminetsi maviri ekuzorora, uye mune yechipiri, maminetsi mana. Muenzaniso weiyi purogiramu:

Muvhuro (maminetsi makumi mashanu kuputsa pakati peseti)

• A-1: (kubva panzvimbo yepasi)
  
• A-2:
  
• B-1:
  
• B-2:
  
• "Turkish inosimuka" - 2 × 5 (yekurudyi nekuruboshwe)

Chitatu (miniti imwe inoputika pakati peseti)

• A-1: (nezviyereso)
  
• A-2: (nezviyereso)
  
• -2 × 5

Chishanu (30 second break pakati peseti)

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:

Kuti uwedzere kusimba, deredza kuzorora pakati pezviitwa.

Imwe sarudzo yekuwedzera kusimba ndeyekusiyanisa kureba kwekuzorora muchikamu chega chega chekudzidzisa. Semuyenzaniso, ita maseti mashanu ekudzokorora kashanu kwe140kg barbell squat nekuzorora kwemaminetsi matatu. Panzvimbo pekuwedzera huremu pane yako inotevera Workout, deredza mazororo kusvika maminetsi maviri nemasekonzi makumi matatu.

Paunokwanisa kuita seti shanu zvakare, deredza kuzorora kwako kusvika maminetsi maviri. Nguva inotevera paunoita seti shanu, ideredze kusvika kumasekonzi makumi mapfumbamwe. Paunosvika pakuzorora kweminiti imwe, wedzera uremu ne 2-4 kg uye tanga kudzidzira zvakare nekuzorora kwemaminetsi matatu.

Uchishandisa iyi modhi, iwe unoshandura pfungwa dzako kubva pakukura simba kuenda kune tsandanyama hypertrophy sezvo kukanganisa kunoderera. Wobva watarisa zvakare pakudzidziswa kwesimba.

Nenzira iyi, kusimba kwekudzidziswa kunochengetedzwa uye kunoramba kwakanyanya uye kunonakidza.

Cluster kudzidzisa 5 × 5

Kushandisa iyo 5 × 5 cluster yekudzidziswa pfungwa kwakafanana nekupisa mota neroketi mafuta. Ndakadzidza nezve nzira kubva kuCharles Poliquin's inoshamisa bhuku Modern Trends in Strength Training.

Cluster kudzidzisa musanganiswa wekuzorora-kuzorora kudzidziswa uye kudzidziswa kwakajairwa.

Inoshanda sezvinotevera. Tora 90% ye10RM yako uye ita imwe rep. Mirira masekondi XNUMX, ita imwe rep. Ramba kusvikira wapedza kashanu kuzorora-pause reps.

Mushure mekupedza zvese zvishanu kudzokorora, tora maminetsi matatu kuzorora uye ita imwe cluster set. Imwe neimwe nhevedzano yedzokororo yakaenzana neseti imwe. Uchishandisa nzira iyi kuchirongwa che5 × 5, unofanirwa kuita maseti mashanu emaseti mashanu nenzira yekuzorora-yekumbomira.

Ndezvipi zvakanakira kushandisa cluster training?

Nekudzidziswa kwecluster, iwe unowana yakanyanya kusimba kurovedza muviri. Naizvozvo, kana chinangwa chako chikuru chiri kuwedzera simba, iwe uchachifarira. Chero nzira, kuwanda kwekurovedza muviri kwakafanana neyakajairwa 5 × 5 chirongwa, zvichiita kuti 5 × 5 cluster kudzidzisa kuve sarudzo huru ye hypertrophic training (HST).

Kuti uwedzere kukurudzira tsandanyama hypertrophy, deredza kuzorora pakati peseti. Semuenzaniso, pachinzvimbo chekutora maminetsi gumi ekuzorora, tora XNUMX maminetsi ekuzorora. Pasinei nekubudirira kwekudzidziswa kwemapoka, zvinotora nguva kuti uzviise mukuita. Kana usina kumbodzidzira kuzorora-mira kare, verenga zvinyorwa pamusoro penyaya iyi uye tanga nezvirongwa zviri nyore.

Paunenge wakasununguka nezvose 5 × 5 uye kuzorora-kumbomira kudzidziswa, edza kubatanidza nzira mbiri uye tanga 5 × 5 cluster kudzidziswa. Iyo yakanyanya kusimba, uye matatu akazara muviri kurovedza muviri kuchaita sekunge kuchityisa kune vakawanda. Edza kuita maekisesaizi maviri emuviri wakazara pasvondo, paine angangoita mazuva maviri ekuzorora pakati.

Kana, patsanura muviri wako wepamusoro uye mazuva ekudzidzira muviri uye edza kuita maekisesaizi kana pasvondo. Kurovedzera muviri kwepamusoro - zuva rekutanga, tevere zuva rekuzorora, ipapo kurovedza muviri kwepasi zuva rinotevera, rimwe zuva rekuzorora, uye zvakare kurovedza muviri kwepamusoro, nezvimwe.

Ini ndingakurudzirawo kusarudza iwo maekisesaizi ekudzidzisa masumbu ayo asingade nguva yakawanda yekugadzirira. Semuenzaniso, bhenji rekutsikirira kubva panzvimbo yepasi riri nani pane yakajairwa bhenji press, kwaunofanirwa kuisa bhari pane rack mushure mekudzokorora kwega.

Muenzaniso wekudzidzisa masumbu muchimiro che5 × 5

1 uye 3 zuva

• (kubva panzvimbo yepasi)
  
• (nezviyereso)
  

2rd zuva

• (kubva panzvimbo yepasi)
  
• (kudzokororwa kwakajairwa mu5 × 5 maitiro)
  
• "Turkish inosimuka" - 2 × 5 (yakajairwa reps)

4rd zuva

• (ine dumbbell) - 2 × 5 (yakajairwa reps)

Tora 4 maminetsi kuzorora pakati pemasumbu seti uye 8 maminetsi pakati pemaekisesaizi. Tevedza kudzidziswa kwechikwata kwemavhiki mashanu-5 uye wozodzokera kune yakajairwa 5 × XNUMX regimen.

Kuchinjira kune Yakanyanya Kusimba Kudzidziswa: Tanga ne5 × 5

Mushure mezvose, iwe unogona kushandisa iyo 5 × 5 pateni sehwaro hwekuenda kune yakakwira vhoriyamu kudzidziswa. Kana iwe ukabudirira kupedza seti shanu, namatira kune huremu humwe uye wedzera imwe seti.

Paunenge uchikwanisa kuita seti nhanhatu, wedzera imwe seti. Ramba uri mumweya uyu kusvika waita 10 × 5 seti. Paunenge uchikwanisa kuita gumi seti, wedzera uremu ne2-4 kg uye tanga zvakare ne5 × 5.

Iyi inzira yakanakisa yekushandura kune yakakwira vhoriyamu kudzidziswa uye cyclic yakakwira vhoriyamu kudzidziswa. Kunyanya kukosha, izvi zvinovaka chivimbo chako paunenge uchienda kune yakakwira vhoriyamu kudzidziswa.

Kana usati wamboita seti gumi kare, pamwe haungakwanise kubata vhoriyamu. Nekuwedzera vhoriyamu zvishoma nezvishoma, unogadzirira pfungwa dzako nemuviri kune iri kuuya yakarongeka yebasa rakaoma.

mhedziso

Sezvinowanzoitika muhupenyu, zviri nyore kwazvo kufarira kuita chimwe chinhu kunze kwekungobva pamubhedha uye kutora matanho. Wagadzirira kuitei?

Edza iyo 5 × 5 chirongwa uye kuvaka tsandanyama uye simba, kana kuenderera neakaomesesa maekisesaizi anotora maawa maviri kuti apedze? Tanga neyakajairwa 5 × 5 kuseta uye shanda nzira yako kusvika kune yako chinangwa.

Goverana neshamwari dzako!

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