Ho theosa le lilemo, mekhoa ea koetliso e fetohile e rarahaneng le ho feta. Bontša lihahi tsa sejoale-joale mokhoa o bonolo le o sebetsang oa ho ikoetlisa 'me ba tla u tšeha. Ba fumana ho le thata ho lumela hore mananeo a bonolo a ho ikoetlisa a ka sebetsa.

Ba nahana hore koetliso e boima mme ba qeta nako e ngata ba e rera ho feta ho e etsa. Sena ha se makatse, kaha mehleng ea rōna batho ba bangata ba rata ho thatafatsa bophelo ba bona.

Ntlha ea bohlokoa ke hore mekhoa e tloaelehileng ea koetliso e lekiloeng ka nako e thata ho feta. Sena se kenyelletsa, mohlala, lenaneo la 5 × 5 (lihlopha tse hlano tsa reps tse hlano). Ka ho khetheha o ne a rata Reg Park, setšoantšo sa Arnold Schwarzenegger, ka lebaka le le leng le bonolo. Lenaneo lea makatsa 'me, ha le sebelisoa ka nepo, le monate bakeng sa ho haha ​​​​mesifa le ho ntlafatsa matla.

Ka mekhoa e mengata ea koetliso e fumanehang, 5 × 5 e ntse e le e 'ngoe ea mananeo a sebetsang ka ho fetisisa bakeng sa ho eketsa boima ba mesifa le matla. E na le boemo bo loketseng ba matla le molumo, ntle le ho qholotsa "ho chesa" le.

Sehloohong sena, re tla shebisisa lenaneo la 5 × 5 le mokhoa oa ho le sebelisa ka nepo. Re tla sheba mekhoa e fapaneng ea ho eketsa matla a boikoetliso ba hau ho khothaletsa kholo ea matla le boima ba mesifa.

Haeba u khathetse ke mananeo a rarahaneng a nkang nako e telele ho rera ho feta ho phethahatsa, joale lenaneo lena ke la hau. Kahoo a re qaleng.

Lenaneo la 5 × 5 ke eng?

Lenaneo la 5 × 5 le kenyelletsa ho etsa lihlopha tse hlano tsa reps tse hlano. Ka mohlala, nahana ka mokhoa oa ho phahamisa letsoho oa bethe ea tšepe. Etsa lihlopha tse peli tsa ho futhumatsa pele. Ebe u nka boima bo sebetsang 'me u etse lihlopha tse hlano. Haeba u atlehile ho phetha lihlopha tse hlano tsa ho pheta-pheta tse hlano, eketsa boima ba ho sebetsa ka 2-4 kg.

Haeba u batla ho matlafatsa matla, nka khefu ea metsotso e meraro pakeng tsa lihlopha. Haeba ho fumana boima e le ntho e tlang pele bophelong ba hau, fokotsa likheo lipakeng tsa li-sete ho isa ho metsotsoana e 90. Bakeng sa merero e akaretsang, nka khefu ea metsotso e 'meli lipakeng tsa lihlopha.

Ha u rera lenaneo la 5 × 5, u ka itloaetsa koetliso ea ho arohana moo ka letsatsi le leng u sebetsang 'mele oa hao o ka holimo' me ka nako e tlang u sebetsa 'mele oa hau o ka tlaase.

Kapa u ka etsa boikoetliso bo felletseng ba 'mele ka makhetlo a 2-3 ka beke. Leka likhetho tse fapaneng ho etsa qeto ea hore na ke efe e sebetsang hantle bakeng sa hau. Hore na u khetha khetho efe, nakong ea boikoetliso bo bong le bo bong, tsepamisa maikutlo ho boikoetliso bo rarahaneng joalo ka likhatiso tsa benche, li-squats, li-deadlift, li-dips, mela e kobehileng, le tse ling. U ka ela hloko ka ho khetheha boikoetliso ba lihlopha tse itseng tsa mesifa, empa leka hore u se ke ua khelosoa ke tsona.

Tsepamisa maikutlo ho boikoetliso bo sebetsang ka ho fetisisa (ho kenyeletsoa le boikitlaetso bo sebelisitsoeng). U ka etsa boikoetliso bo itseng hangata, ka mohlala, etsa mochini oa khatiso ka makhetlo a mararo ka beke u sebelisa mokhoa oa 5 × 5. Kapa leka molao-motheo oa ho kopanya oa Louis Simmons bakeng sa phetoho.

Ka mohlala, ka Mantaha etsa mochine oa khatiso oa benche, ka Laboraro li-weighted dips, le ka Labohlano mochine oa khatiso oa incline. U tla qoba khatello ea kelello e sithabetsang, 'me kaha lithupelo li tšoana ka ho lekaneng, u tla bona tsoelo-pele ho tse tharo tsa tsona' me u tla khona ho hlaolela matla ka kakaretso.

Mehlala ea ho ikoetlisa 5 × 5:

Khetho XNUMX (boikoetliso ba 'mele o felletseng)

Mantaha

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:
  
• "Tsoha ea Turkey" - 2 × 5 (bakeng sa lehlakore le letona le le letšehali)

Laboraro

• A-1: (ka boima ba 'mele)
  
• A-2: (ka boima ba 'mele)
  
• -2 × 5

Labohlano

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:
  
• Likoba tsa mahlakoreng a Saxon - 2 × 5

Etsa A-1 le A-2 ka ho latellana. Ka mantsoe a mang, etsa sete e le 'ngoe A-1, phomola motsotso, ebe u beha A-2, phomola motsotso, ebe u beha ea bobeli A-1, joalo-joalo Tsoela pele ho etsa A-1 le A-2 ka ho latellana ho fihlela o phethile disete tsohle tse hlano.

Khetho ea bobeli: Ho arohana

Mantaha le Labone

• A-1:
  
• A-2:
  
• B-1: - 2×5
  
• B-2: kapa - 2 × 5

Labobeli le Labohlano

• B-1:
  
• B-2:
  
• -2 × 5
  
• "Tsoha ea Turkey" - 2 × 5 (bakeng sa lehlakore le letona le le letšehali)

Etsa A-1 le A-2 ka ho latellana. Ka mantsoe a mang, etsa sete e le 'ngoe A-1, phomola motsotso, ebe u beha A-2, phomola motsotso, ebe u beha ea bobeli A-1, joalo-joalo Tsoela pele ho etsa A-1 le A-2 ka ho latellana ho fihlela o phethile disete tsohle tse hlano.

Likhetho tsa 5 × 5 bakeng sa matla a potlakileng le ho aha mesifa

Kaha joale u se u qetile mekhahlelo e mengata ea boikoetliso ea 5 × 5, u ka fetola lintlha tse itseng ho matlafatsa lenaneo le ho le ikamahanya le lipheo tse fapaneng.

Nako e fapaneng ea khefu thutong ka 'ngoe ea koetliso

Ha re re sepheo sa hau ke ho matlafatsa matla le mesifa. Tabeng ena, o ka laola ntho e kang bolelele ba khefu ho boikoetliso. Ka mohlala, haeba sepheo se seholo sa boikoetliso ba hao e le mesifa e feteletseng, nka khefu ea motsotso o le mong letsatsing leo. Haeba khatiso e le ho ntlafatsa matla, nka khefu ea metsotso e 'meli nakong ea boikoetliso ba hau.

Likhahla li tlameha ho lumellana le lihlopha tse fapaneng ka ho feletseng. Tabeng ea pele, u lokela ho nka khefu ea metsotso e 'meli,' me ea bobeli - metsotso e mene. Mohlala oa mofuta ona oa lenaneo:

Mantaha (khefutso ea metsotso e XNUMX lipakeng tsa lihlopha)

• A-1: (ho tloha boemong bo tlase)
  
• A-2:
  
• B-1:
  
• B-2:
  
• "Tsoha ea Turkey" - 2 × 5 (bakeng sa lehlakore le letona le le letšehali)

Laboraro (khefutso ea motsotso o le mong pakeng tsa lihlopha)

• A-1: (ka boima ba 'mele)
  
• A-2: (ka boima ba 'mele)
  
• -2 × 5

Labohlano (khefu la metsotsoana e 30 pakeng tsa lihlopha)

• A-1:
  
• A-2:
  
• B-1:
  
• B-2:

Ho eketsa matla, fokotsa khefu lipakeng tsa boikoetliso.

Khetho e 'ngoe ea ho eketsa matla ke ho fapanyetsana bolelele ba khefu thutong e' ngoe le e 'ngoe ea koetliso. Mohlala, etsa lihlopha tse hlano tsa pheta-pheto tse hlano tsa 140kg barbell squat ka khefu ea metsotso e meraro. Ho e-na le ho eketsa boima ba 'mele mosebetsing oa hau o latelang, fokotsa nako ea ho phomola metsotso e' meli le metsotsoana e mashome a mararo.

Ha u ka etsa li-sete tse hlano hape, fokotsa khefu ea hau ho metsotso e 'meli. Nakong e tlang ha u etsa lihlopha tse hlano, li fokotse ho metsotsoana e mashome a robong. Ha u fihla khefu ea metsotso e le 'ngoe, eketsa boima ba' mele ka 2-4 kg 'me u qale ho ikoetlisa hape ka khefu ea metsotso e meraro.

U sebelisa mokhoa ona, u tlosa tlhokomelo ea hau ho tloha ho matla ho ea ho hypertrophy ea mesifa ha litšitiso li fokotseha. Ebe u tsepamisa maikutlo ho koetliso ea matla.

Ka tsela ena, matla a koetliso a bolokoa 'me a lula a le matla a bile a thahasellisa.

Koetliso ea lihlopha 5 × 5

Ho sebelisa mohopolo oa lithupelo tsa sehlopha sa 5 × 5 ho tšoana le ho besa koloi ka mafura a rokete. Ke ithutile ka mokhoa ona ho tsoa bukeng e makatsang ea Charles Poliquin Modern Trends in Strength Training.

Koetliso ea lihlopha ke motsoako oa koetliso ea ho phomola le koetliso e tloaelehileng.

E sebetsa ka tsela e latelang. Nka 90% ea 10RM ea hau 'me u etse rep e le' ngoe. Ema metsotsoana e XNUMX, etsa rep e 'ngoe. Tsoela pele ho fihlela u qetile ho pheta-pheta khefutso e mehlano.

Ka mor'a ho qeta li-reps tse hlano, nka khefu ea metsotso e meraro 'me u etse sehlopha se seng sa lihlopha. Letoto ka leng la ho pheta-pheta le lekana le sehlopha se le seng. Ho sebelisa mokhoa ona lenaneong la 5 × 5, o hloka ho etsa lihlopha tse hlano tsa lihlopha tse hlano ka mokhoa oa ho phomola.

Melemo ea ho sebelisa koetliso ea lihlopha ke efe?

Ka koetliso ea lihlopha, u fumana boikoetliso bo matla le ho feta. Ka hona, haeba sepheo sa hau se seholo ke ho eketsa matla, ka sebele u tla e rata. Ka mokhoa ofe kapa ofe, palo ea boikoetliso e tšoana le lenaneo le tloaelehileng la 5 × 5, ho etsa koetliso ea lihlopha tsa 5 × 5 khetho e ntle bakeng sa koetliso ea hypertrophic (HST).

Ho tsoela pele ho susumetsa mesifa ea hypertrophy, fokotsa khefu pakeng tsa lihlopha. Mohlala, sebakeng sa ho nka khefu ea metsotso e XNUMX, nka khefu ea metsotso e XNUMX. Ho sa tsotellehe katleho ea koetliso ea lihlopha, ho nka nako ho e sebelisa. Haeba ha u e-so itloaetse ho phomola pele, bala lingoliloeng tse mabapi le sehlooho sena 'me u qale ka mananeo a bonolo.

Ha u phutholohile ka bobeli ba 5 × 5 le koetliso ea ho phomola, leka ho kopanya mekhoa ka bobeli 'me u qale koetliso ea lihlopha tse 5 × 5. E matla haholo, 'me ho ikoetlisa ka' mele ka makhetlo a mararo ho tla bonahala ho tšosa ho ba bangata. Leka ho etsa boikoetliso ba 'mele o felletseng habeli ka beke, bonyane matsatsi a mabeli lipakeng.

Kapa, ​​arola 'mele oa hao o ka holimo le matsatsi a tlaase a koetliso ea' mele 'me u leke ho ikoetlisa ka makhetlo a mane ka beke. Boikoetliso ba 'mele o kaholimo - letsatsi la pele, ebe letsatsi la phomolo, ebe ho ikoetlisa ka tlase ho letsatsi le hlahlamang, letsatsi le leng la phomolo, hape le boikoetliso bo kaholimo ba 'mele, joalo-joalo.

Hape ke khothaletsa ho khetha lithupelo tseo bakeng sa koetliso ea lihlopha tse sa hlokeng nako e ngata ea ho itokisa. Ka mohlala, mochine oa khatiso oa benche ho tloha boemong bo ka tlaase o molemo ho feta mochine o tloaelehileng oa benche, moo o tlamehang ho beha bar holim'a rack ka mor'a ho pheta-pheta ka 'ngoe.

Mohlala oa koetliso ea lihlopha ka mokhoa oa 5 × 5

1 le 3 letsatsi

• (ho tloha boemong bo tlase)
  
• (ka boima)
  

Letsatsi la 2

• (ho tloha boemong bo tlase)
  
• (ho pheta-pheta ho tloaelehileng ka mokhoa oa 5 × 5)
  
• "Ho phahama ha Turkey" - 2 × 5 (liphetoho tse tloaelehileng)

Letsatsi la 4

• (ka li-dumbbell) - 2 × 5 (li-reps tse tloaelehileng)

Nka khefu ea metsotso e 4 lipakeng tsa lihlopha tsa lihlopha le metsotso e 8 lipakeng tsa boikoetliso. Latela koetliso ea lihlopha bakeng sa libeke tse 5-5 ebe u khutlela ho mokhoa o tloaelehileng oa XNUMX × XNUMX.

Ho Ikamahanya le Koetliso ea Matla a Phahameng: Qala ka 5 × 5

Ntle le moo, o ka sebelisa mohlala oa 5 × 5 e le motheo oa ho fallela thupelong ea molumo o phahameng. Haeba u atlehile ho tlatsa lihlopha tse hlano, khomarela boima bo lekanang 'me u kenye sete e' ngoe.

Ha o ka etsa disete tse tsheletseng, eketsa sete e nngwe. Tsoela pele ka moea ona ho fihlela u entse 10 × 5 lihlopha. Ha o khona ho etsa lihlopha tse leshome, eketsa boima ba lik'hilograma tse 2-4 'me u qale hape ka 5 × 5.

Ena ke mokhoa o babatsehang oa ho fetela ho koetliso ea molumo o phahameng le koetliso ea molumo o phahameng oa cyclic. Habohlokoa le ho feta, sena se tla haha ​​​​tšepo ea hau ha u ntse u ea thupelong ea molumo o phahameng.

Haeba ha ho mohla u kileng ua etsa lihlopha tse leshome pele, mohlomong u ke ke ua khona ho sebetsana le molumo. Ka ho eketsa molumo butle-butle, u lokisetsa kelello le 'mele oa hao bakeng sa mosebetsi o boima o tlang o hlophisitsoeng.

fihlela qeto e

Joalo ka ha ho etsahala hangata bophelong, ho bonolo haholo ho chesehela ho etsa ntho e 'ngoe ntle le ho theoha sofeng le ho nka khato. U se u loketse ho etsa eng?

Leka lenaneo la 5 × 5 'me u hahe mesifa le matla, kapa u tsoelepele ka boikoetliso bo rarahaneng bo nkang lihora tse peli ho phethela? Qala ka tlhophiso e tloaelehileng ea 5 × 5 'me u sebetse ho fihlela sepheo sa hau.

Arolelana le metsoalle ea hau!

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