Kulemera kwa Kulemera kwa Mphamvu Zamtundu
Zochita zolimbitsa thupi zimafika ndikupita koma mfundo zinayi izi ndizo maziko a ntchito yophunzitsira mphamvu.
1. Mphamvu Kusankha Zochita
Chomwe mumasankha kuchita ndicho chiyambi cha kupanga mawonekedwe abwino. Muyenera kupanga kusankha mwanzeru komwe kumapindulitsa kwambiri pachithunzi chilichonse. Mwachitsanzo, kusankha masewera olimbitsa thupi, monga squat, m'malo mogwirizanitsa limodzi, monga kuwonjezera kwa mwendo , kukupatsani zobwereza zambiri pazochita zanu.
Chifukwa chiyani? Kwa imodzi, mukugwira ntchito minofu yambiri mu squat . Zochita zolimbitsa thupi zimakhala zolekanitsa minofu. Pogwiritsa ntchito chitsanzo chakulumikiza mwendo, ndi quadriceps yanu yokha - minofu yam'mbuyo mu ntchafu yanu - ikugwira ntchito, zomwe zingayambitse kusalinganizana kwa minofu komanso kuvulaza. Kuonjezerapo, zochitika zambiri zimagwiritsidwa ntchito poyerekezera moyo weniweni, kapena masewera enieni, kusuntha. Mu moyo weniweni timagwiritsa ntchito minofu ndi ziwalo zambiri mwatsatanetsatane kwambiri. Kumbukirani izi mukasankha zochita zanu panthawi yophunzitsa.
Mufunanso kusunga chiwerengero cha zochitika zomwe zingatheke. Zochita zitatu kapena zisanu zapamwamba kwambiri zimakhala zabwino. Musaganize kuti mungathe kuchita masewera olimbitsa thupi 15 mu gawo limodzi ndikukhala ndi ntchito yopambana. Pokhala ndi machitidwe ambiri, mumakonda kutopa musanatsirize kapena kuchepetsa zomwe mukuchita komanso kupeza zochepa zomwe mukuchita.
Nthawi yabwino kwambiri yophunzitsira mphamvu mwamphamvu kwambiri pamakhala mphindi 30.
2. Kuthamanga kwa Kuphunzitsa Mphamvu
Zifukwa ziwiri zomwe zimapindulitsa mphamvu zanu ndizo mphamvu ya zochitika, zomwe zimalimbikitsidwa ndi mphamvu zimayika minofu, ndikuloleza nthawi yoyenera ndi nthawi yowonongeka pambuyo pochita masewera olimbitsa thupi. Pachifukwachi, kugwira ntchito mwamphamvu kumakhala kozungulira pang'onopang'ono pochita ntchito yochepa kwambiri yolemetsa yotsatila ndikutsatiridwa ndi masiku awiri kapena kupuma kuti minofu ikhale yomangidwanso ndikukhala yolimba.
Kafukufuku amasonyeza kuti minofu imapitiriza kumanga ulusi ndikukhala wamphamvu kwa mlungu umodzi mutatha kugwira ntchito yomwe imatulutsa minofu kuti ikhale yolephera. Izi zikutsindika kufunika kokhala ndi maphunziro apamwamba ndi nthawi yopuma yokwanira kuti apange minofu.
4. Kupangidwa Komwe Kumaphatikizapo Ambiri
Pali zokambirana zambiri za momwe angapangire masewera angapo. Mfundo yaikulu ndi yakuti ngati mutha kukwanitsa kufooka, ndiye kuti mokwanira. Chifukwa chimene anthu ambiri amafunikira kupanga masikiti angapo ndikuti iwo sanachite choyamba pa mphamvu yaikulu.
Palinso zifukwa zina zochitira maselo ambiri ndipo chachikulu kwambiri ndicho chitetezo. Kupanga gawo limodzi la kuyesayesa kwakukulu kungapangitse chiopsezo chanu chovulaza ngati simunayambe kutentha kapena ngati simugwiritsa ntchito njira yabwino yopambitsira. Nthawi zina ndizoluntha kugwiritsa ntchito ndondomeko kuti muonetsetse kuti simukukweza (kwezani zambiri kuposa momwe mungathe kukweza mwachinsinsi).
Kafukufuku amatsitsimutsa lingaliro lakuti wina amapanga maphunziro amapanga mphamvu zomwezo zomwe zimapindula monga maselo angapo ndipo zimachita izi panthawi yochepa. Ngati muli ndi luso komanso muli ndi luso lokwezetsa kulemera , pitirizani kukonza zoyamba zanu ndikugwira ntchito yolephera, koma onetsetsani kuti mwatenthetsa minofu yanu yoyamba, mwinanso mumatentha kwambiri chifukwa cha zochepa zowerengera.
5. Number of Reports Made by Set
Pali zifukwa zambiri zosiyana zokhudzana ndi maulendo angapo omwe amapita pochita maphunziro olemera . Ndi angati omwe muyenera kuchita kumadalira zolinga zanu komanso maphunziro anu. Kumbukirani kuti kuphunzitsa mphamvu kumalimbikitsa kuwonjezeka kwa mphamvu zothandizira (momwe mungathere) ndi minofu yambiri (kukula kwa minofu yanu).
Kupitanso mobwerezabwereza panthawi yopuma zolemera kumathandiza kuti minofu ikhale yochepa kwambiri komanso imalimbikitsa kupweteka kwa minofu. Kubwereza mobwerezabwereza pa kulemera kwa zolemera (ndi zolemetsa zowonongeka) kuchititsanso kuti minofu ikhale yofulumira komanso kuwonjezera mphamvu ndi minofu .
Njira imodzi yosavuta yophunzirira njira ziwirizi ndi kusinthasintha zomwe mukuphunzirazo. Chifukwa onse awiri ndi ofunikira ku maseĊµera onse a masewera, akatswiri ambiri ophunzitsa mphamvu amphamvu amalimbikitsa mosiyanasiyana maulendo obwereza kupyolera pamaphunziro a sabata la 8-10. Kumbukirani kuti kukwera mmwamba mwamphamvu kumakhalabe kofunikira ngakhale ngati mukuchita mobwerezabwereza 50. Kulemera kwake kuyenera kukhala kolemetsa mokwanira kotero kuti iwe ufike polefuka pa kubwereza komaliza kuti ukhale wopititsa patsogolo kukula kwa minofu.
Zotsatira:
Kraemer WJ, Adams K, ndi al. Maphunziro a Zamankhwala a American College. Maphunziro a Phunziro la Zamankhwala la American College of Sports. Zitsanzo zowonjezereka popewera maphunziro okalamba achikulire. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita. 2002 Feb; 34 (2): 364-80.