体能论坛China Fitness Forum

 找回密码
 注册Reg
搜索
查看: 3344|回复: 0

[竞技体育] ACSM 1995年的力量训练指南

[复制链接]
发表于 2011-10-14 08:34:01 | 显示全部楼层 |阅读模式
虽然比较早的指南     但是对于现在还是或多或少有价值的
Recommendations for Resistance Training Exercise (ACSM 1995)
Perform a minimum of 8 to 10 exercises that train the major muscle groups

    • Workouts should not be too long.
      • Programs longer than one hour are associated with higher dropout rates.
    • (Choose more compound, or multi-joint exercises which involve more muscles with fewer exercises)
  • Perform one set of 8 to 12 repetitions to the point of volitional fatigue
    • More sets may elicit slightly greater strength gains but additional improvement is relatively small
    • Perform exercises at least 2 days per week
    • More frequent training may elicit slightly greater strength gains but additional improvement is relatively small.
      • (Progress is made during the recuperation between workouts)
  • Adhere as closely to the specific exercise techniques
    • Perform exercises through a full range of motion
    • Elderly trainees should perform the exercises in the maximum range of motion that does not elicit pain or discomfort
  • Perform exercises in a controlled manner
  • Maintain a normal breathing pattern
  • If possible, exercise with a training partner
    • Partners can provide feedback, assistance, and motivation


该贴已经同步到 601023766的微博
您需要登录后才可以回帖 登录 | 注册Reg

本版积分规则

QQ|小黑屋|手机版Mobile|体能论坛 ( 粤ICP备15092216号-2 )

GMT+8, 2024-3-29 03:45 , Processed in 0.042822 second(s), 18 queries .

Powered by Discuz! X3.4

Copyright © 2001-2021, Tencent Cloud.

快速回复 返回顶部 返回列表