{"id":2718,"date":"2024-01-10T12:09:20","date_gmt":"2024-01-10T10:09:20","guid":{"rendered":"https:\/\/trenni.ninja\/?p=2718"},"modified":"2024-08-15T18:39:44","modified_gmt":"2024-08-15T16:39:44","slug":"miks-bro-split-sakib","status":"publish","type":"post","link":"https:\/\/trenni.ninja\/en\/trennikool\/miks-bro-split-sakib\/","title":{"rendered":"Miks bro split sakib"},"content":{"rendered":"

Mis on bodypart split<\/i> (bro split<\/i>) treeningjaotus? Selline harjutuste jaotamine treeningkavas, kus sisuliselt \u00fchte lihasgruppi koormatakse vaid \u00fchel treeningp\u00e4eval n\u00e4dalas. N\u00e4iteks viie treeningp\u00e4eva puhul vastavalt rind, selg, jalad, \u00f5lad, k\u00e4ed. V\u00f5i midagi sellist, variante on mitmeid.<\/p>\n

Keskmine harrastaja j\u00f5uab j\u00f5usaali lihaseid vormima vast umbes 2-3x n\u00e4dalas ja sellise sagedusega pole p\u00f5him\u00f5tteliselt mingit p\u00f5hjust keha jupitada. \u00dctleksin isegi, et keha nii v\u00e4ikesteks juppideks hakkida pole \u00fcldse m\u00f5tet (eriti kui tahad vanglat v\u00e4ltida).<\/p>\n

J\u00e4rgnevalt m\u00f5ned p\u00f5hjused, miks <\/span>bodypart split<\/i> on kehvake:<\/span><\/p>\n<\/div>

    \n
  • Jalap\u00e4eva sa ju niikuinii j\u00e4tad vahele, miks seda siis \u00fcldse plaani panna.<\/span> Just kidding<\/i>, sul polegi seda \u00fcldse plaanis \ud83d\ude42<\/span><\/span><\/li>\n
  • \u00dchel treeningul on mingi piir seeriate arvul \u00fche lihasgrupi kohta, peale mida kuhjunud v\u00e4simus on piisav, et j\u00e4rgnevate seeriate kvaliteet kannatab. Sa ei suuda kasutada vajalikke raskusi v\u00f5i hakkab korduste eesm\u00e4rgist kordusi puudu j\u00e4\u00e4ma (e sisuliselt maht v\u00e4heneb).
    \nTargad onud on leidnud, et see piir v\u00f5iks olla keskmiselt u 6-8 seeriat lihasgrupi kohta treeningul. Sinu tulemused v\u00f5ivad sellest loomulikult veidi erineda.
    \n<\/span>Split’<\/em>i puhul tehakse kogu n\u00e4dala maht lihasgrupile \u00fchel treeningul, see langetab treeningu kvaliteeti ja mingi osa seeriaid v\u00f5ib j\u00e4\u00e4da n-\u00f6 r\u00e4mps-mahuks (<\/span>junk volume<\/i><\/span>).<\/span><\/span><\/li>\n
  • Targad onud on leidnud ka, et lihasmassi optimaalseks arenguks on kaks v\u00f5i isegi rohkem korda n\u00e4dalas lihasgruppi koormata parem kui \u00fcks kord. Kuna su lihased ei taastu treeningust t\u00e4pselt n\u00e4dal aega, vaid kiiremini, siis saad neid ka tihemini koormata, et arengut kiirendada.<\/li>\n
  • Kui sa oled lihtsalt kehavormija, siis sulle v\u00f5ibolla sobib, kui sa osa oma kehast m\u00f5neks p\u00e4evaks \u2018\u00e4ra h\u00e4vitad\u2019, aga sportlastele, kes peavad sisuliselt iga p\u00e4ev valmis olema (valuvabalt) oma erialaga tegelema ei sobi selline variant.<\/li>\n<\/ul>\n

    M\u00f5ned bro split<\/i>’i eelised muude jaotuste ees: <\/span><\/p>\n<\/div>

    <\/span><\/div>

    [Eeliste otsing ei andnud tulemusi]<\/p>\n<\/div>

    <\/div>\n<\/p>\n

    Mida teha <\/span>bodypart split<\/i><\/span>\u2019i asemel?<\/span><\/b><\/p>\n

    Vaata mitu korda n\u00e4dalas saad treenida.
    Tee kindlaks, mitu seeriat n\u00e4dalas sa mingile lihasgrupile teed v\u00f5i peaks tegema.
    <\/span>Jaota need seeriad l\u00e4bi erinevate sobivate harjutuste n\u00e4dala treeningute peale laiali (muidugi pead teadma, mis harjutused mis lihaseid koormavad).<\/span><\/p>\n

    Eeldame, et keskmine inimene k\u00e4ib j\u00f5utreeningut tegemas 2-4x n\u00e4dalas. 4x on ilmselt isegi natuke optimistlik, aga las ta j\u00e4\u00e4b.<\/p>\n

    Tahaksime v\u00e4hemalt 2x n\u00e4dalas lihasgruppe koormata, seega inimene kes k\u00e4ib kaks korda n\u00e4dalas j\u00f5usaalis, temal pole valikut, tema peaks m\u00f5lemas trennis treenima kogu keha.<\/p>\n

    Kolmep\u00e4evase jaotuse puhul on sul juba valik, variandid oleks j\u00e4rgmised:<\/p>\n

      \n
    • Alakeha, \u00fclakeha, kogu keha. (<\/span>lihas saab koormust 2x n\u00e4dalas)<\/li>\n
    • 3x kogu keha. (lihas saab koormust 3x n\u00e4dalas) <\/span><\/li>\n<\/ul>\n

      Neljap\u00e4evase puhul:<\/p>\n

        \n
      • Alakeha, \u00fclakeha, alakeha, \u00fclakeha (2x)<\/li>\n
      • jalad, push<\/i>, pull<\/i>, kogu keha. (2x)
        (tabelis on siinkohal viga, selle variandi puhul alakeha ei saaks kolm korda n\u00e4dalas koormust)<\/li>\n
      • Alakeha, \u00fclakeha, kogu keha, kogu keha<\/span>. <\/i>(3x)
        (see oleks nt variant, mis sobiks vigasesse lahtrisse)<\/span><\/li>\n
      • Ja loomulikult 4x kogu keha. (4x)
        <\/span><\/li>\n<\/ul>\n

        Siin on samad variandid kenas tabelis. Laenatud Eric Helms\u2019i suurep\u00e4rasest raamatust “The muscle and strength training pyramid – training”. Mine osta see kohe ja tee oma treeningplaan korda.<\/span><\/p>\n<\/div>

        <\/span><\/div><\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":2723,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[49],"tags":[],"class_list":["post-2718","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trennikool"],"_links":{"self":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/2718","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/comments?post=2718"}],"version-history":[{"count":10,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/2718\/revisions"}],"predecessor-version":[{"id":2752,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/posts\/2718\/revisions\/2752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/media\/2723"}],"wp:attachment":[{"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/media?parent=2718"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/categories?post=2718"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trenni.ninja\/en\/wp-json\/wp\/v2\/tags?post=2718"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}