Kudziwa Zowona za Kuphunzitsa Kulemera
Ngati ndinu watsopano kuti muphunzire kulemera, pansipa ndi chidule cha mfundo zoyambirira.
Mukamaliza digiri iyi mungakonde kutsatira ndondomeko izi, zomwe ziyenera kuonetsetsa kuti muli ndi maziko olimba olimba.
- Zochita khumi zofunika . ndi momwe angachitire izo.
- Kumene Mungaphunzitsire, Kunyumba Kapena Kulimbitsa Thupi . Ubwino ndi kuipa kwa njira ziwiri.
- Yambani Kuti Zolemera Zoyamba Phunziro . Malangizo pokonzekera kuphunzitsa kulemera.
- Buku Lophunzitsira Zolemera Kwambiri . Chitsogozo kwa aliyense amene ali ndi chidwi ndi mfundo zamakono zophunzitsira zolemera.
Zomwe zimaphunzitsa kulemera kwa thupi ndi zophweka koma mukhoza kupita kumalo ovuta a Olimpiki, oyeretsedwa ndi odzithamangitsa ngati ndizo zilakolako zanu. Palibe chifukwa chodzidzimutsa kuti mumakonda kuchita masewera olimbitsa thupi nthawi yoyamba, ngati mutadzitetezera kuvulala ndi njira yolondola. Monga kuyambitsa pulogalamu iliyonse yatsopano yochita masewera olimbitsa thupi , khalani kosavuta kumayambiriro, kumanga zovuta pambuyo pake. Monga munthu wina wodziwika wotchuka wamoyo ankamvekedwa kuti: "Pitirirani nazo: yambani zitsulo zokhazokha!"
Kodi Kupangira Thupi N'kutani?
Maphunziro a kulemera kwa thupi ndi ntchito zomwe thupi limapangidwa kuti ligwirizane ndi zolemera, zozizwitsa thupi kapena kukana, kapena zipangizo zina pofuna kulimbikitsa kukula ndi mphamvu.
Kulemera kwa thupi kumatchedwanso 'kukana' ndi ' mphamvu yophunzitsira '.
Kodi Phindu la Kulemera kwa Thupi N'chiyani?
Kulemera kapena kuphunzitsa kukakamiza kapena kulimbikitsa mphamvu kumapindula kwambiri kuposa kumanga minofu yayikulu , yomwe nthawi zambiri imakhala yovuta kwambiri. Maphunziro a kulemera akhoza:
- Lembani ndi kupanga thupi kuti likhale lolemera, mawonekedwe aumwini kapena mpikisano wokonza thupi.
- Kupititsa patsogolo maseĊµera a masewera powonjezera kuchulukitsa, mphamvu, mphamvu ndi chipiriro m'maseĊµera monga mpira, baseball, hockey, njinga zamoto ndi masewera ambiri ndi a masewera.
- Konzekerani inu kukweza masewera olimbitsa mpikisano ku Olympic ndi kukweza masewera a Powerlifting .
- Pewani matenda a shuga monga matenda a shuga, kufooka kwa matenda, ndi kunenepa kwambiri.
- Limbikitsani mphamvu ndikusintha zoyenera komanso ntchito, makamaka pamene tikukalamba.
- Thandizani kuti muchotse, kapena kuyang'anira, matenda aakulu kapena zinthu monga matenda a mtima, kupweteka, kupatsanso nsonga, ndi nyamakazi.
- Thandizani kuchipatala pamene mukuchira mwangozi ndi kuchipatala.
- Konzani asilikali kuti atumikire ndikukonzekera kukonzekera kapena ntchito zina zomwe zimafuna mphamvu ndi mphamvu.
Kodi Ndiyenera Kuchita Zotani Zopangira Zolemera?
Mukhoza kuphunzitsa ku masewera olimbitsa thupi, gulu la zaumoyo kapena malo olimbitsa thupi kapena kunyumba. Malo ena ogwira ntchito amagwiritsa ntchito malo ogwirira ntchito komanso malo ambiri odyera ma holide ali ndi zipangizo zofunikira. Anthu ena amakonda kuphunzitsa kunyumba ndi zolemera zawo komanso zipangizo zawo. Mudzapeza ubwino ndi zovuta pa njira iliyonse.
Komabe, ena amawoneka ngati otseguka komanso amatenga zipangizo zogwiritsira ntchito monga kukakamiza magulu ndi mabotolo kumapaki ndi minda.
Kodi Ndi Zinthu Ziti Zomwe Ndiyenera Kuyamba Kuphunzitsa Kulemera?
Pang'ono ndi pang'ono mumasowa nsapato zolimba, osati botolo, botolo la madzi, thaulo ndi zovala zoyenera.
Pogwiritsa ntchito mapulogalamu apanyumba , zida zoyambira zikhoza kukhala ndi zolemera zolimbitsira benchi popanga zochitika zosiyanasiyana; zopusa - mwinamwake ngakhale zolemera ziwiri kapena zitatu zokha; sitepe yosinthika yolowera; zochita masewero olimbitsa thupi kapena zoga zapansi, komanso mpira wathanzi, womwe ndi galimoto yothamanga yomwe thupi limapangidwanso.
Kugwiritsa ntchito thupi lanu kuti mukhale ndi minofu ndi mbali yaikulu ya kuphunzitsidwa kulemera. Pushup ndi chitsanzo chabwino chogwiritsa ntchito thupi lolemera kuti aphunzitse minofu ndi mfupa . Chinups ndi situps ndi zitsanzo zina.
Kodi Zipangizo Ziti Zilipo Pakati pa Mapu a Gym ndi Fitness?
Nthawi zambiri magimu amakhala ndi zolemetsa zaulere, makina, mipando, mabenchi, mipira, ndi magulu.
Zolemera zaulere zimagwiritsidwa ntchito mu chipinda kapena dera losiyana ndi makina ndi zipangizo zina, koma osati nthawi zonse. Zimatengera gulu.
Zolemera zaulere zimakonda kukhala zofanana ndi ma barbells, dumbbells, mipiringidzo yokonzedwa yosinthitsa mapiritsi, mwina Kettlebells ndi zida zina zing'onozing'ono monga zida ndi zolembera.
Makina monga mapepala opangira mapepala, makina oyendetsa , oyendetsa maulendo, makina oyendetsa, makina opangira makina , makina osokoneza makina, anathandiza makina osakaniza ndi magulu osiyanasiyana, kutchula owerengeka, akuwoneka kuti akukula ndikumanga mofulumira kuposa kutentha kwa dziko, ngakhale ngakhale makompyuta apamwamba Zinthu ndi makadi osindikizidwa kuti ndikukumbukire inu zimapezeka m'madera ena.
Kodi Ndikufunikira Mphunzitsi Wanu?
Kulemba munthu wothandizira (PT) ndilo lingaliro labwino, koma muyenera kutsimikiza kuti munthuyo ali woyenera ndipo ali ndi mtundu wina wa mbiri ya ntchito yabwino. A PT akhoza kugwiritsidwa ntchito payekha kapena mukhoza kumanga wina ku masewera olimbitsa thupi kwa maola ola limodzi. Masewera ambiri amaphatikizapo gawo limodzi lophunzitsira kapena kuyenda ndi mamembala anu, pamene mumayesa makina osiyanasiyana ndi zolemera. Pulogalamu yophunzitsira ikhonza kuphatikizidwanso. Muyenera kufufuza izi ndi wina aliyense amene akufuna kuchita masewera olimbitsa thupi asanayambe kulemba.
Sukulu ya sekondale, koleji ndi yunivesite, makosi ndi alangizi mosakayikira amasiyanasiyana muzochita ndi luso, koma akhoza kukhala oyamba bwino.
Kodi Ndiyenera Kutentha Bwanji Ndikutentha?
Kutentha kumaphatikizapo kuwonetsetsa kuwala kwapakati pa khumi mpaka khumi ndi zisanu ndi zisanu. Musanachite masewera olimbitsa thupi aliwonse ndi zolemetsa , zowerengeka zowerengeka zomwe zimakhala zolemera kwambiri kuposa zomwe zasankhidwa kuti zikhale zofunikira kwambiri ndi njira yabwino.
Kuzizira kumathandiza kuchepetsa kupweteka kwa minofu m'maola otsatirawa. Kutentha pang'ono ndi kutambasula, kutetezera, kapena pochita ntchito ya pang'onopang'ono; Mwachitsanzo, kuthamanga pang'ono kwa othamanga, pang'onopang'ono kusambira kwa osambira.
Kodi 'Kuyika' ndi 'Kubwereza' N'chiyani?
Ichi ndi lingaliro losavuta, koma muyenera kumudziwa bwino chifukwa izi zimatsimikizira za ubwino ndi kuchuluka kwa mapulogalamu onse olemera .
Kubwereza ndi njira imodzi yokha yochita masewera olimbitsa thupi ndipo nthawi zambiri amafupikitsidwa kuti 'rep'. Mwachitsanzo, kukweza mabulosi kuchokera pansi mpaka m'chiuno ndi kubwereranso ndi kubwereza chimodzi. Zikumveka zodabwitsa pamene kubwereza ndi chimodzi, koma dikirani, pali zambiri zoti zibwere. Kubwereza kumagwiranso ntchito iliyonse yomwe mumachita kuphatikizapo omwe alibe zolemera. Malo awiri aliponso kubwereza kawiri.
Choyika ndi gulu la kubwerezabwereza ndipo limatanthauzidwa ndi kupumula pakati: mwachitsanzo, mumagwiritsa ntchito makina asanu ndi awiri ndipo mumakhala mphindi ziwiri ndikuchita zina zisanu ndi chimodzi. Ngati mubwereza katatu kamodzi katatu mwachita katatu kasanu ndi kamodzi kawiri kawiri. Izi zinalembedwa mofanana ndi izi:
Chipangizo chowombera chipangizo 3 X 6, kapena 3 chimayika 6 kubwerera.
Kodi RM Imatanthauza Chiyani?
Chiwerengero cha M aximum. Uwu ndi katundu waukulu womwe ungakhoze kulekerera kwa nambala yopatsidwa ya kubwereza musanayese minofu yanu italephera kapena ikupweteka kwambiri ndipo muyenera kusiya. Mwachitsanzo, mumapanga mapepala khumi omwe mumakhala ndi makilogalamu asanu ndi awiri (7 kilos) ndipo simungathe kuweramitsa mkono kuti muthe kubwereza kulemera kwake. Izi zinalembedwa monga izi: kupiritsika kwapiritsi - 10RM - mapaundi 15.
1RM ili ngati momwe mungagwiritsire ntchito ntchito iliyonse. Ndizo zomwe mungathe kuzikweza kwa kubwereza kokha. 1RM yanu ya curum yokhala ndi dumbbell ingakhale makilogalamu 25 koma 10RM yanu ndi mapaundi 15 okha.
Kodi 'Maonekedwe abwino' ndi ati?
Kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera kumatanthauza kutsatila kwa thupi ndi kayendetsedwe ka thupi kuti muthe kukwera bwino komanso chitetezo chovulaza. Mwachitsanzo, kwa squat kukonzanso kumbuyo ndi zidendene zolimba pansi ndi mawondo osagwedezeka kapena kugwa mkati ndizofunika kuti ntchitoyi igwire ntchito.
Kodi Zochitika Zomangamanga ndi Zotsalira Ndi Ziti?
Zochita zambiri zimagwiritsidwa ntchito pamagulu oposa oposa umodzi. Zochita zodzipatula zimangokhala ku gulu limodzi logwirizana ndipo kawirikawiri ndi gulu limodzi la minofu; Mwachitsanzo, zojambulazo zimakhala zochita masewera olimbitsa thupi pamene masewerawa ndi machitidwe ophatikizapo miyendo, miyendo, maonekedwe a mimba, mawondo, ziuno ndi ziwalo zamagulu. Makina osindikizira a bench ndi ntchito yogwirira ntchito.
Kodi 'Kutenga'
Kufotokoza ndizochita zomwe mnzanu kapena wophunzira amaonera kapena kukuthandizani pamene mukukweza zolemera kuti muteteze kapena kuwatsogolera. Kapepala kakang'ono kamene kangathandize munthu kukhala wochuluka ngati cholemetsa chingamupweteke munthu amene akuwoneka, kapena kuti apereke mawonekedwe abwino. Zochita monga bench press ndi zolemera zolemera nthawi zambiri amafuna malo.
Kodi Ndiyenera Kupuma Motani?
Kuwonjezera pa njira zina zamakono, muyenera kutulutsa khama, ndiko kuti, mukakankhira, kukweza kapena kukoka, ndi kubwereza pamene mukubwerera ku malo oyamba. Ndi kosavuta kuiwala kupuma pamene mukuchita zolemera - osati kwa nthawi yaitali, ndithudi - komabe ndi bwino kudzikumbutsa nthawi zina za kupuma kwanu.
Gawo Lotsatira
Monga masewera ambiri ndi zolimbitsa thupi mungathe kupita patsogolo pa zidziwitso, zovuta komanso luso laumwini pakuphunzitsa kulemera ndi nthawi yochepa komanso kudzipereka. Werengani nkhani zina zowonjezera kumayambiriro kwa nkhaniyi kapena fufuzani zambiri pa webusaitiyi. Koposa zonse, bwerani kwa iwo ndipo phunzitsani kulemera kwanu kunyumba kapena masewera olimbitsa thupi. Yambani pang'onopang'ono ndipo mudzadabwa ndi momwe mungathere msanga.