Koj puas tuaj yeem hnyav lub tsheb ciav hlau qhov hnyav Ib-repetition siab tshaj plaws (ib tus rep siab tshaj lossis 1RM) hauv kev cob qhia qhov hnyav yog qhov siab tshaj ntawm qhov hnyav uas tus neeg tuaj yeem nqa tau rau ib qho rov ua duaNws kuj tseem yuav suav tau tias yog qhov siab tshaj plaws ntawm lub zog uas tuaj yeem tsim tawm hauv ib qho kev cog lus siab tshaj plaws. https://en.wikipedia.org › wiki › Ib-repetition_maximum
Ib-repetition siab tshaj plaws - Wikipedia
ob lossis peb hnub ua ke? Txiv neej pom zoo kom noj ib hnub so ntawm kev sib tham yog tias koj tsis tu ncua nqa qhov hnyav. "Koj tuaj yeem cob qhia ob hnub sib law liag tab sis qhov tseeb sim kom tsis txhob ua peb hnub ua ke tshwj tsis yog koj yog tus neeg nqa khoom siab tshaj. "
Puas ua haujlwm peb hnub ua ke phem?
"Yog koj ua haujlwm peb hnub ua ke, ces koj muaj plaub hnub so, lub sijhawm koj tuaj yeem thim rov qab qhov zoo uas koj tau ua rau koj hnub ua haujlwm zoo li lub zog thiab endurance nce. " Qhov zoo tshaj plaws, koj yuav tsum tau tawm dag zog txhua hnub, yog li hnub tawm ntawm koj cov leeg tuaj yeem rov zoo thiab rov tsim dua.
Kuv yuav tsum ua haujlwm pes tsawg hnub ua ke?
Yog tias koj xav pom cov txiaj ntsig tau cuam tshuam los ntawm qhov ntsuas thiab txuas ntxiv ua kom tau raws sijhawm, koj yuav tsum tau cog lus ua haujlwm tsawg kawg plaub mus rau tsib hnub hauv ib lub lis piam Tab sis nco ntsoov, koj mam li txhim kho qhov no. Txhawm rau pib, koj tsuas yog xav ua ob lossis peb hnub hauv ib lub lis piam thiab maj mam ua koj txoj hauv kev mus txog tsib hnub.
Puas ua haujlwm tawm txhua 3 hnub zoo?
Nws muaj kev nyab xeeb txaus ua txhua hnub, tshwj tsis yog koj tus kws kho mob hais lwm yam. Tab sis yog tias koj ua haujlwm nruab nrab lossis muaj zog aerobic, cov hnub so yog qhov tseem ceeb. Nws raug nquahu kom noj ib hnub so txhua peb mus rau tsib hnub. Yog tias koj ua cardio muaj zog, koj yuav xav siv sijhawm so ntau zaus.
Puas yog 3 hnub ntawm kev ua haujlwm ntev dhau lawm?
Ib txoj kev tshawb nrhiav pom tias nws siv sijhawm 72 teev ntawm so - lossis 3 hnub - nruab nrab ntawm kev cob qhia lub zog kom rov zoo tag nrho, thaum tshawb fawb los ntawm ACE Scientific Advisory Panel hais tias a Lub sijhawm rov qab tuaj yeem nyob qhov twg los ntawm ob hnub mus txog ib lub lis piam nyob ntawm seb hom kev tawm dag zog.
