{"id":219,"date":"2019-11-19T20:19:39","date_gmt":"2019-11-19T12:19:39","guid":{"rendered":"https:\/\/www.inspirefitnessacademy.com\/?p=219"},"modified":"2020-04-05T14:39:07","modified_gmt":"2020-04-05T06:39:07","slug":"219","status":"publish","type":"post","link":"https:\/\/www.inspirefitnessacademy.com\/?p=219","title":{"rendered":"\u52a8\u4f5c\u901f\u5ea6\uff08\u8282\u594f\uff09\u5bf9\u4e8e\u8bad\u7ec3\u7684\u5f71\u54cd"},"content":{"rendered":"\t\t
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\u7136\u800c\u7531\u4e8e\u51cf\u901f\u6291\u5236(Deceleration Inhibition)<\/span>\u7684\u4f5c\u7528\uff0c\u7814\u7a76\u8bc1\u5b9e\u5373\u4f7f\u572880%1RM\u7684\u8d1f\u8f7d\u4e0b\u5367\u63a8\uff0c\u540e\u534a\u7a0b\u65f6\u4e3b\u52a8\u808c\u4e0d\u518d\u52a0\u901f\u8d1f\u91cd<\/span>\uff0c\u751a\u81f3\u4e3a\u4e86\u907f\u514d\u8d1f\u91cd\u8131\u79bb\u624b\u638c\uff0c\u62ee\u6297\u808c\u4f1a\u53c2\u4e0e\u51cf\u901f\u3002\u6240\u4ee5\u76ee\u6807\u808c\u8089\u7684\u6301\u7eed\u53d1\u529b\u65f6\u95f4\u66f4\u77ed<\/span>\uff1b<\/p><\/section><\/section><\/section>

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\u00a0<\/p><\/section>

\u5feb\u901f\u7684\u79bb\u5fc3\u6536\u7f29\uff1a<\/p><\/section>

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Chris Breardsley\u6709\u4e00\u7bc7\u653e\u6162\u79bb\u5fc3\u8282\u594f\u4e3a\u4ec0\u4e48\u4f1a\u5f15\u8d77\u808c\u8089\u751f\u957f\u7684\u64b0\u6587\uff0c\u63a8\u8350\u60f3\u8ddf\u6df1\u5165\u4e86\u89e3\u751f\u7406\u673a\u5236\u7684\u4eba\u5728\u53c2\u8003\u6587\u732e[6]\u641c\u7d22\uff1b<\/p><\/section><\/section><\/section>

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\u5e94\u7528\u5efa\u8bae<\/strong><\/p><\/section><\/section>

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\u4eba\u7fa4\u76ee\u6807\uff1a \u65b0\u624b\uff0c\u57fa\u7840\u529b\u91cf<\/p><\/section>

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\u00a0<\/p><\/section>

\u8282\u594f\uff1a 3-1-2-0 \uff08\u79bb\u5fc3-\u7b49\u957f-\u5411\u5fc3-\u505c\u987f\uff09\uff1b<\/p>

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\u7406\u60f3\u60c5\u51b5\u4e0b\uff0c\u8d1f\u8377\u9009\u62e9\u4e3a70%-79%\u76841RM\u8d1f\u8f7d\uff1b\u808c\u6d46\u80a5\u5927\u7684TUT\u66f4\u8d34\u8fd1\u5355\u7ec4\u8bad\u7ec3\u572850-70\u79d2\u4e4b\u95f4\u8fbe\u5230\u529b\u7aed<\/span>\uff1b\u4e5f\u662f\u63a5\u8fd19-12\u6b21\u5de6\u53f3\u7684\u91cd\u590d\u6b21\u6570\uff1b<\/p><\/section><\/section><\/section>

\u00a0<\/p><\/section>

\u8282\u594f\uff1a3-X-X-1\uff08\u79bb\u5fc3-\u7b49\u957f-\u5411\u5fc3-\u505c\u987f\uff09<\/p>

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80%-85% 1RM \u4fa7\u91cd\u808c\u4e1d\u80a5\u5927\uff0c\u968f\u7740\u8d1f\u8f7d\u91cf\u589e\u52a0\uff0c\u673a\u68b0\u538b\u529b\u589e\u5f3a<\/span>\uff0c\u5bf9\u4e8e\u795e\u7ecf\u52df\u96c6\u8fd0\u52a8\u5355\u4f4d\u7684\u80fd\u529b\u8981\u6c42\u66f4\u9ad8\uff1b\u5e76\u4f34\u968f\u8f83\u9ad8\u7684\u76f8\u5bf9<\/span>\u529b\u91cf<\/span>\u53d1\u5c55\uff1b<\/p><\/section><\/section><\/section>

\u00a0<\/p><\/section>

\u8282\u594f\uff1aX-X-X-N\/A \uff08\u79bb\u5fc3-\u7b49\u957f-\u5411\u5fc3-\u505c\u987f\uff09<\/p>

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X\uff1a\u8868\u793a\u7528\u5c3d\u53ef\u80fd\u5feb\u7684\u901f\u5ea6\u5b8c\u6210\u52a8\u4f5c\uff1b<\/p>

\u589e\u5f3a\u5f0f\u8bad\u7ec3\u8d1f\u8f7d\u4e3a\u81ea\u91cd\uff0c\u836f\u7403\u8bad\u7ec3\u8d1f\u8f7d\u901a\u5e38\u4e0d\u8d85\u8fc7\u4f53\u91cd\u768410%\u3002<\/p>

\u5982\u679c\u662f\u5efa\u8bae\u8d1f\u8f7d\u91cf\u572845%-65%\u76841RM\uff0c\u4ece\u529f\u7387\u4e0e\u53d1\u529b\u7387\u7684\u8bad\u7ec3\u89d2\u5ea6\uff0c\u52a8\u4f5c\u8d8a\u5feb\u5219\u8981\u6c42\u7ea6\u9ad8\u7684\u795e\u7ecf\u52df\u96c6\u6548\u7387\uff0c\u63d0\u5347\u7206\u53d1\u529b\uff1b<\/span><\/p>

\u5982\u679c\u572885%\u76841RM\u6216\u4ee5\u4e0a\uff0c\u5c06\u66f4\u4fa7\u91cd\u7edd\u5bf9\u529b\u91cf<\/span>\u7684\u63d0\u5347\u3002<\/p><\/section><\/section><\/section>

\u00a0<\/p><\/section>

\u53c2\u8003\u6587\u732e\u53ca\u4e66\u7c4d\uff1a<\/p>

[1]Designing Resistance Training Programs, 4th Edition – Steven J. Fleck\u00a0<\/p>

\u00a0<\/p>

[2]Science and Development of Muscle Hypertrophy\u00a0First Edition – \u00a0Brad Schoenfeld\u00a0\u00a0<\/p>

\u00a0<\/p>

[3]Siff, M. C., & Vercho\u0161anskij, J. V. (2004). Supertraining. Supertraining Institute<\/p>

\u00a0<\/p>

[4]Gibala M., MacDougall D., Tarnopolsky M., Stauber W., Elorriaga A. (1995)\u00a0Changes in human skeletal muscle ultra-structure and force production after acute resistance exercise.\u00a0Journal of Applied Physiology\u00a078, 702-708 [PubMed]\u00a0[Google Scholar]<\/p>

\u00a0<\/p>

[5]Paulo Eduardo Assis Pereira [2016] – Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement.<\/p>

\u00a0<\/p>

[6]Why does lowering tempo affect muscle growth, but lifting tempo does not?<\/p><\/section><\/section><\/section>

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\u00a0<\/p>

\u00a0Gray Institute – 3DMAPS, CAFS & GIFT<\/p>

\u4e2d\u56fd\u5927\u9646\u9996\u4f4dFellow of Applied Functional Science\uff1b<\/p>

\uff08\u7f8e\u56fd40\u5468\u7684\u529f\u80fd\u8bad\u7ec3\u8bfe\u7a0b\u7ed3\u4e1a\uff09<\/p>

\u7f8e\u56fd\u8fd0\u52a8\u8868\u73b0\u673a\u6784EXOS – XPS, level 2 & 3;\u00a0<\/p>

PTA Global \u2013 \u57f9\u8bad\u5e08, CPT, Mentorship 1<\/p>

SOMA \u2013 Immersion Level 1<\/p>

\u7f8e\u56fd\u7cbe\u51c6\u8425\u517b Precision Nutrition Level 1<\/p>

\u7f8e\u56fd\u56fd\u5bb6\u8fd0\u52a8\u533b\u5b66\u4f1a NASM – \u524d\u57f9\u8bad\u5e08, CPT, CES<\/p>

\u6fb3\u5927\u5229\u4e9a REHAB Trainer – ESSENTIALS & EXPRESS<\/p>

\u56fd\u9645\u58f6\u94c3\u5065\u8eab\u8054\u5408\u4f1a IKFF Level 1 & CMS<\/p><\/section><\/section>

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\u8054\u7cfb\u65b9\u5f0f\uff1a<\/span><\/p>

inspirefitnessacademy.com<\/span><\/p>

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