Bukhu Loyamba Woyambitsa Kuphunzitsa Mphamvu

Sizowopsya monga mukuganizira

Ngati ndinu oyamba pa masewero olimbitsa thupi kapena mutagwa pa ngolo kwa kanthawi, mukhoza kusokonezeka m'mene mungabwerere.

Ndiko kuyesa kufunafuna kulumphira kuntchito tsiku ndi tsiku kuti mupange nthawi yowonongeka, koma izi zimangobweretsa zowawa, zowawa, mwinamwake, chovulaza.

Koma, anthu ena amaganiza kuti amafunika kuchita cardio . Kodi simuyenera kulemera thupi musanayambe kulemera?

Ndipo, ngati ndinu mkazi, kodi simungakhale wolemera kapena wolemera ?

Yankho laling'ono kwa izi si ayi ... ndizovuta kwambiri kupeza minofu, ngakhale kwa amuna omwe ali ndi kuchuluka kwa testosterone kuti achite zimenezo, zomwe amai ambiri alibe.

Ziribe kanthu komwe mukuli paulendo wanu wolimbitsa thupi, kukweza miyeso ndi kofunika kwambiri popanga minofu yowonda, kukhala amphamvu, ndi kuwotcha mafuta ambiri tsiku lililonse. Mukuona kuti mukudandaula za kumene mungayambe?

Gawo lanu loyamba ndikumvetsetsa zomwe mukuchita komanso momwe mungakhalire nthawi yodzipereka yogwira ntchito, nthawi, ndi zolinga zanu.

Chifukwa Chiyani Kutenga Zolemera N'kofunika Kwambiri?

Ngakhale kuchita masewera olimbitsa thupi kuli bwino kusiyana ndi kuchita masewera olimbitsa thupi, kuphunzitsa mphamvu ndizofunikira kwambiri pulogalamu iliyonse yowonongeka ndipo ili ndi phindu lambiri :

• Kutentha mafuta ambiri - Minofu imakhala yogwira ntchito kwambiri kuposa mafuta, motero pamene muli ndi zambiri, mafuta owonjezera omwe mumayaka tsiku lonse.
• Pewani kuvulala - Minofu yamphamvu imatanthauzanso kuti muli ndi mafupa amphamvu komanso minofu yodziwika. Zonsezi zimapangitsa thupi lomwe likhoza kulimbana ndi kupanikizika kwambiri kuposa anthu omwe sali olemera.

• Zimakuthandizani kuti mukhale achichepere - Zofufuza zimasonyeza kuti kukanizidwa kumatha kuwonjezera thanzi la mtima, kuchepetsa kuthamanga kwa magazi, kuchepa kwa mafuta m'thupi, kuchepetsa kupweteka kwamthambo, kuchepetsa kupweteka kwa msana komanso kuchepetsa zizindikiro za nyamakazi ndi fibromyalgia, kungotchula pang'ono.
• Kulimbikitsa chidaliro - Nthawi iliyonse yomwe mumadziwa chinachake, chikhulupiriro chanu chimakula.

• Kuwonjezera mphamvu.

Onetsetsani kuti muwone dokotala musanayambe kukweza zolemera ngati mukudwala, kuvulala kapena matenda.

Kuyambapo

Musanayambe kudumpha ndi mapazi onse awiri, pali zinthu zingapo zomwe muyenera kudziwa ponena za kukweza zolemera:

• Phunzirani mfundo zazikuluzikulu za kuphunzitsa mphamvu : Weight Training 101 ndiyomwe mukuyambira kuphunzira za malamulo ndi malangizo. Izi zimaphatikizapo zonse kuchokera pazochita zomwe mumasankha kuti mumapitako kuyambira sabata ndi sabata. Izi ndi zomwe zimakuthandizani kumanga maziko a ntchito yanu yophunzitsa mphamvu.
• Yambani ndi pulogalamu yosavuta : Yang'anani pa imodzi yomwe imagwira magulu onse a minofu 1-3 masiku osagwirizanitsa pa sabata. Mwachitsanzo, Woyamba Wopatsa Thupi Wopatsa Thupi Amawunikira kwambiri magulu akuluakulu a minofu ndi zochitika zakuda zomwe zingakuthandizeni kumanga maziko olimba kuti muzigwira ntchito.
• Wotentha ndi 5-10 mphindi ya cardio kapena ndi kutentha mpweya wa ntchito iliyonse pogwiritsa zochepa zolemera. Minofu yotentha sichimavulazidwa.
• Sankhani mazochita 1-2 pa gulu lililonse la minofu (onani m'munsimu) ndipo yesetsani magawo 1-2 a zochitika 8-16 zomwe mukuchita. Monga woyamba, mungafune kuyamba ndi pafupifupi 12 kubwereza mpaka mutakhala omasuka ndi kusuntha ndi kumanga nyonga. Pambuyo pake, mukhoza kuwonjezera kulemera kapena kuchepetsa kulemera kwanu ndikusintha mobwerezabwereza.

• Ngati mumachita masewera olimbitsa thupi , mungafune kuyamba ndi makina kuti mukhale olimba kwambiri. Masewera ambiri amapereka maulendo aulere, choncho pindulani ndi momwe mungakhalire pulogalamu yofunikira.
• Ngati mumachita masewera olimbitsa thupi panyumba , mungayambe kugula zinthu zina monga zida zotsalira, zolemera, ndi mpira wa masewera olimbitsa thupi. Phunzirani zambiri zokhudza kugwira ntchito pa masewera olimbitsa thupi ndi masewera olimbitsa thupi .
• Dzipatseni nokha tsiku la mpumulo (ngakhale mutha kusowa zambiri pambuyo pa ntchito yoyamba) kuti mubwezere. Masiku opumula ndi ofunikira kupanga minofu yowonda, choncho musayese kugwira ntchito minofu yomweyi masiku awiri mzere.

• Mlungu uliwonse, onjezerani mobwerezabwereza 1 ndi / kapena zolemera zolemera mapaundi kuti ntchito iliyonse ipite patsogolo . Pitirizani kubwerera kwanu pafupi ndi 16 kapena pansipa. Mukamaliza kubwezeretsa 16, yonjezerani kulemera kwanu ndikuponyanso pansi mpaka 10 kapena 12. Chilichonse choposa mapiri 20 sichiwonjezeranso minofu kapena mphamvu panthawiyi.
• Mukufuna kudzikaniza nokha, osati kudzipha nokha . Masabata angapo oyamba, khalani ndi chidwi chophunzira momwe mungagwiritsire ntchito masewera olimbitsa thupi osati kulemera kwake komwe mukukweza kapena kuchuluka kwa zomwe mukuchita. Muli ndi nthawi yambiri yopanga minofu.
• Pambuyo pa masabata asanu ndi limodzi kapena kupitiliza kuphunzitsidwa mwamphamvu , mukhoza kusintha ndondomeko yanu kuti chikhale chovuta.

Gawo 1: Kusankha Zochita Zanu

Ngati simudziwa zambiri za kulemera kwa thupi, ganizirani kukonzekera wophunzitsa kuti akuthandizeni kukhazikitsa pulogalamu yanu. Muyenera kugwiritsira ntchito magulu anu amtundu uliwonse sabata iliyonse kuti mupewe kusamvana kwa minofu, zomwe zingawonongeke.

M'munsimu muli mndandanda wa magulu a minofu pamodzi ndi masewero olimbitsa thupi. Ngati ndinu oyamba, mukufunikira kusankha masewero 1-2 a gulu lililonse la minofu mumtambo wapamwamba ndipo 3-4 amasunthira thupi la pansi.

• Chifuwa : bench press , chifuwa makina osindikizira, zifuwa zapachifuwa ndi makina osokoneza bongo, pushups
• Kubwerera : mzere umodzi wa mkono , zowonjezera mmbuyo, lat pulldowns
• Magulu : makina apamwamba , kukweza mmwamba, kutsogolo kumadzuka
• Zilumikizidwe : mapiritsi apiritsi , zophimba nyundo, zopiringa zamkati
• Triceps: triceps zowonjezera , kuzisakaniza, kickbacks
• Thupi la pansi : masewera , mapapo, makina osindikizira am'miyendo, kufa, ng'ombe imadzutsa
• Mimba za abdominals : ziphuphu, zowonongeka, matabwa, mapepala amtundu

Khwerero 2: Kusankha Ziwiya Zanu, Kupuma, ndi Kulemera

Kusankha maulendo anu ndi maselo kungakhale gawo losokoneza kwambiri la maphunziro amphamvu. Ndimabuku angati omwe amakupatsani ndikudalira zolinga zanu.

• Pofuna kutaya mafuta a thupi, kumanga minofu: Gwiritsani ntchito kulemera kokwanira kuti mutha kukwanitsa zokhazokha khumi ndi ziwiri ndi 1-3 - 1 kwa oyamba, 2-3 kuti azichita masewera olimbitsa thupi. Pumula masekondi 30-1 mphindi pakati pa seti ndi osachepera tsiku limodzi pakati pa magawo olimbitsa thupi
• Kuti minofu ipindule: Gwiritsani ntchito kulemera kokwanira kuti mutha kukwanitsa kubwereza 4-8 ndi maselo atatu kapena kuposerapo, kupumula kwa mphindi 1-2 pakati pa seti ndi masiku 2-3 pakati pa magawo. Kwa oyamba kumene, dzipatseni nokha masabata angapo a chikhalidwe musanayambe kuphunzitsa kulemera ndi vutoli. Mungafunike malo owonetsera masewera ambiri.
• Kulimbitsa thanzi: Gwiritsani ntchito kulemera kokwanira kuti muthe kukwanitsa kubwereza 12-16, maselo 1-3, kupumula masentimita 20-30 pakati pa seti ndi tsiku limodzi pakati pa magawo olimbitsa thupi.

Kuti mudziwe kulemera kwake komwe muyenera kugwiritsira ntchito, yambani ndi kulemera kwake ndikuchita chimodzi. Pitirizani kuwonjezera kulemera mpaka mutha kupanga chiwerengero chofunikanso cha mawonekedwe abwino. Kuyankha kotsiriza kumakhala kovuta, koma kosatheka ndipo muyenera kukhala ndi mawonekedwe abwino.

Ntchito Yanu Yoyamba

Choyamba chophunzitsira ndi mayeso a komwe thupi lanu lirili komanso momwe machitidwe amasiyana amamvera thupi lanu. Masewero olimbitsa thupiwa ndi malo abwino kuyamba kuyamba kugwirizana ndi thupi lanu pamtunda wozama.

Lingaliro ndilo kulingalira pa kuchita masewera olimbitsa thupi mmalo mogwiritsa ntchito kulemetsa kwakukulu kapena kuchita zochuluka zamtundu.

Zida Zofunikira

Bungwe lokaniza, mpando, zovuta zamitundu yosiyanasiyana

Bwanji

• Yambani ndi mphindi 5 yotentha ya cardio.
• Gwiritsani ntchito gawo limodzi la masewero olimbitsa thupi, potsata pang'ono.
• Sinthani kuchita masewera olimbitsa thupi omwe amachititsa ululu kapena kusokonezeka.
• Lembani momwe zimakhalira komanso zolemera zomwe mwasankha kuti muzindikire momwe mukuyendera.
• Pumulani osachepera tsiku limodzi musanayambe kugwira nawo ntchito, mukugwira ntchito yanu mpaka 2-3 pa sabata.

> Chitsime:

> Westcott WL. Kukaniza Maphunziro ndi Mankhwala. Zochitika Zamakono Zamankhwala Zamakono . 2012; 11 (4): 209-216. lembani: 10.1249 / jsr0b013e31825dabb8.