抗阻力训练目标及方法

jacky

1.      Power - max resistance (>90%) with small number of reps (1-3) and sets(1-2) long rest (5 min).

2.      Strength - high resistance (80-90%) with small number of reps (3-6) and sets(1-2) long rest (5 min). Well trained persons only. Hypertrophy will occur.

3.      Hypertrophy - moderate loads (70-80%) with more reps (8-12) and sets (3-5) andshort rest (1-2 min).

4.      Endurance - low resistance (60-70%) with high reps (12-20) and sets (6-12)very low rest (<30 s).

5.      Neuromuscular - strength gains in first 1 or 2 months by untrainedpeople is due to neural activation.

该贴已经同步到 jacky的微博