Phunzirani Zomwe Zimaphunzitsa Zochita Zolimbitsa Thupi
Bukuli limaphatikizapo kuphunzitsidwa zolemera, ngakhale kuti pamakhala mlingo woyenera kupeza ophunzitsidwa atsopano komanso omwe ali ndi chidziwitso. Ngati mukufuna zina zambiri zamaphunziro oyambirira, yesani:
- Kulemera kwa Kulemera kwa Maphunziro - Musanayambe
- Yambani Kuti Zolemera Zoyamba Gawo (Zowonjezera zina zotero)
- Kumene Mungaperekere Sitima: Kunyumba Kapena Kujambula
Tanthauzo. Maphunziro olimbitsa thupi ndizochita zolimbitsa thupi zomwe minofu ya thupi imakakamizika kugwiritsira ntchito zolemera, kulemera kwa thupi kapena zipangizo zina pofuna kulimbitsa kukula, mphamvu, mphamvu ndi chipiriro.
Kulemera kwa thupi kumatchedwanso 'kukana' ndi 'mphamvu yophunzitsira'.
Maziko a kulemera kwa kulemera ndi chinthu chophatikizapo nthawi zina chotchedwa FITT.
- Nthawi zambiri maphunziro - nthawi zambiri
- Mphamvu ya maphunziro - zovuta bwanji
- Nthawi yogwiritsidwa ntchito - nthawi ya gawo
- Mtundu wa masewera olimbitsa thupi - omwe amachititsa
Mitundu Yotsutsana Minofu ndi Maulendo Ophatikizana
Isometric contractions: minofu siimatalika. Chitsanzo cha izi chikukankhira motsutsana ndi khoma.
Zosokonezeka za Isotonic: minofu imachepa ndi yaitali. Gawo lofupikitsa limatchedwa contraject 'contraction' ndipo nthawi yotalikitsa ndi kuvomereza 'eccentric'. Chitsanzo ndi phokoso lachitsulo chosakanizika pamene minofu imachepa pamene mukukweza dumbbell (yowonjezera) ndi kutalika pamene mukuchepetsera (mawindo). Zochita zosiyana ndi zomwe zimakupatsani minofu yambiri.
Kusuntha kofanana. Kusokonezeka kwa minofu kumakhudzana ndi kayendedwe ka mgwirizano. Mapulogalamu anayi ofunikizana omwe akugwedeza ndikulumikiza, kubwidwa ndi kutengeka.
Kuganizirana ndi pamene mumachepetsa mpangidwe. Chitsanzo ndi kusunthira kumtunda kwa mkono wopiringa umene umachepetsera mpangidwe wagawo. Zowonjezereka ndi kayendetsedwe kosiyana, ndiko kuti, kuwonjezera pang'onopang'ono pamene kuchepetsa kulemera kwake.
Kuwombera ndiko kusuntha gawo la thupi kutali pakati pa thupi mu ndege.
Chitsanzo ndi kukweza miyendo kumbali ya thupi. Kunyengerera kumawabweretsanso iwo.
Magulu Osokonezeka
Mitundu yambiri ya minofu yomwe imakhudza thupi la munthu ndiyo mimba, ziwalo zamkati (ntchafu), mitsempha ya kumtunda, kumbuyo, mapewa, ziphuphu zakuthambo, zowononga manja, zowononga, zongolerana manja (mapewa, mapewa), mitsempha (kumbuyo), surae ( ana ), pectorals (chifuwa), quadriceps (chingwe cham'mbuyo) ndi trapezii (kumbuyo).
Poyang'anitsitsa mwatsatanetsatane, magulu akuluakulu a minofu ndi manja, mapewa, chifuwa, kumbuyo, miyendo, mabowo ndi mimba. Mungathe kuwongolera magulu akuluakulu a minofu pa gawoli ndi zochitika zosiyanasiyana kapena mungathe kugawanika mu magawo osiyana, kapena mungathe kukweza mapikisano ndi othandizira omwe amatha kuwunikira magulu akuluakulu a minofu.
Kumanga Mphamvu
Mphamvu, kukula, ndi chipiriro cha minofu zimamangidwa ndi mfundo yowonjezera. Izi zikuphatikizapo kunyamula katundu wolemera kwambiri kapena kuwonjezera mphamvu ya ntchito pakapita nthawi.
Mphamvu, yosiyana ndi kukula kwa minofu (yotchedwa hypertrophy), imamangidwa ndi kuphunzitsa dongosolo la neuromuscular ndi kugwirizana pakati pa mitsempha ndi minofu, m'malo mwa minofu ya thupi, kukula kwake, ndi kukhazikitsidwa kwa minofu ya minofu.
Zilonda zolemetsa zowonjezera zochepa zowonjezera zimagwiritsidwa ntchito kuti zikhazikitse mphamvu.
Monga mwachidziwitso, minofu ikuluikulu imakulimbitsani, koma mwamphamvu kwambiri kuposa wina amene amaphunzitsa mphamvu, zonse zomwe zikufanana.
Maphunziro amphamvu angaphatikizepo mautali 3-6RM ndi katundu woposa 1-3RM kwa anthu odziwa zambiri komanso osasintha mawerengedwe malinga ndi pulogalamuyi.
Kumanga Minofu Ukulu - Hypertrophy
Maphunziro a hypertrophy amalimbikitsa kubwereza mobwerezabwereza ndi kulemera kochepa kusiyana ndi kuphunzitsa mphamvu, nthawi zambiri ndi kupuma kwakanthawi kochepa pakati pa maselo. Maphunzirowa amathandizira zinthu zamagetsi zomwe zimapangitsa kukula kukuwonjezeka.
Mungaphunzire mwamphamvu za hypertrophy, koma zolinga zanu zikhale zomveka bwino ngati mukufuna kukakamizidwa kumanga thupi kapena powerlifting. Ngati mukungofuna mphamvu yowonjezereka ndikutsata pulogalamu yolemetsa yolemetsa yomwe imapereka chiyanjano, zomwe ndizo zomwe aphunzitsi ambiri omwe sali okondwerera nawo akufuna.
Njira imodzi imene minofu imakula imakhala njira yoonongeka ndi kukonza pa mlingo wazing'ono. Misozi ing'onozing'ono, nthawi zina imatchedwa microtrauma, imachitika m'misisitara pansi pa katundu ndipo imakonzedwa ndi kumangidwanso mwamphamvu pamene wophunzira akuwombola. Ziri ngati phazi limodzi mmbuyo ndi magawo awiri kutsogolo pamasom'manja.
Pali kusagwirizana pokhapokha ngati minofu ikukula ndi kukula kwa maselo (maselo) kapena kupatukana ndikupanga maselo atsopano. Nthawi zambiri, matendawa amayamba chifukwa cha kuchuluka kwa magulu otchedwa contract myofibrils komanso kuwonjezeka kwa madzi m'thupi lomwe limatchedwa sarcoplasm.
Maphunziro a hypertrophy amagwiritsiridwa ntchito mobwerezabwereza 8-12RM ndi ziwerengero zowerengeka zosasinthika koma nthawi zambiri mu 2-5.
Kumanga Misuli Kupirira
Kupsyinjika kwa minofu kumaphunzitsidwa pamapeto apamwamba a kubwereza. Mwachitsanzo, mukubwereza maulendo 15-20 pazokambirana zomwe zimapangitsa kuti minofu ikhale yolimba m'malo molimbikitsana. Kachiwiri, kuchita maphunziro oterewa kumapangitsa kuti thupi likhale lamphamvu poyerekeza ndi kusaphunzitsidwa, ndipo lingathe kuwonjezereka kwakukulu kusiyana ndi mapulogalamu apamwamba.
Maphunziro a misampha amatha kubwereza mobwerezabwereza m'magulu khumi ndi awiri ndi makumi asanu ndi awiri (15-20) ndi ziwerengero zosiyana siyana, koma 3 ndizofala. Komabe, muyenera kudzifunsa nokha ngati kuphunzitsidwa pa ntchito yamaluso monga kuthamanga kapena kusambira kapena kuyendetsa njinga sizothandiza kwambiri nthawi yanu.
Kumanga Mphamvu Zamtundu
Mphamvu ndi mlingo umene ntchito yatha, kotero mphamvu imaphatikizapo nthawi. Ngati mutha kukweza kulemera komweko mofulumira kuposa mnzanuyo ndiye kuti muli ndi mphamvu zambiri. Kuphunzitsa mphamvu kumaphatikizapo kuchulukitsa liwiro la kukweza. Lingaliro la mphamvu ndi lothandiza pa kulemera kwa masewera monga footbal l kumene mphamvu, chochuluka, ndi liwiro ndi zofunika.
Kuphunzitsa mphamvu kumaphatikizapo kumanga nyonga poyamba, kenako kupita patsogolo kuunika zochitika mofulumira kapena ngakhale kuthamanga kwachangu. Zambiri monga kuwala kwa 30-60% 1RM ndi mphindi 2-3 zokha pakati pa maselo akulimbikitsidwa ndi American College of Sports Medicine.
Maphunziro a kulemera kwa thupi, kuphunzitsa mphamvu kapena kukaniza, zilizonse zomwe mumakonda kuziitanira, zimamanga maziko a mphamvu, mphamvu, zambiri ndi minofu kupirira zotsatirazi ndi masewera awa.
- Kumanga thupi , komwe kumagwirizana ndi kutanthauzira thupi ndi minofu, makamaka pamakondomu. Mapulogalamu a hypertrophy amapezeka pano.
- Mapulojekiti enieni a masewera amagwiritsa ntchito masewera omwe amathandiza ndi kulimbikitsa, monga momwe zingathere, zochita zovuta za masewerawo. Chitsanzo chingakhale kuphunzitsa anthu osambira omwe ali ndi masewera olimbitsa thupi omwe amachititsa kuti ayambe kudutsa mumadzi, kumagwira mapewa, mikono ndi misana. Mphamvu-kupirira ndi zochuluka ndi mapulogalamu ndi othandizira koma masewera osiyanasiyana ndi ofunika kuti apangidwe kotero kuti asasokoneze luso lomwe likufunikira pa masewerawo.
- Kuperewera kwa thupi ndi kulemera kumaphatikizapo zochitika zomwe zimapereka pulogalamu yochita masewera olimbitsa thupi poonjezera minofu ndi kutaya mafuta a thupi. Omwe amangofuna kuwoneka bwino pa gombe akuphatikizidwa mu gululo.
- Kupanga zolimbitsa thupi ku Olympic ndi masewera olimbitsa thupi omwe amagwiritsira ntchito zochitika ziwiri zokha, zoyera ndi zowonongeka, ngakhale kuti pali zochitika zambiri zophunzitsa. Aliyense akukwera ndi apadera kwambiri komanso luso, zomwe zimafuna kuti aziphunzitsidwa bwino komanso azichita zambiri.
- Mpikisano wolimbitsa mphamvu umangokhalira kukwera katatu, makina osindikizira, bench, ndi kufa. Apanso, mapulogalamu amphamvu ndi njira ndizo maziko a Powerlifting.
Kuphunzitsa Nthawi Zambiri ndi Kupititsa patsogolo
Kodi ndi nthawi zingati komanso momwe mumaphunzitsira zimadalira zolinga zanu, zochitika zanu, zaka zanu, thanzi lanu, thanzi lanu ndi zinthu zina monga zipangizo zoyenera komanso nthawi yopezera maphunziro. Wophunzitsa kapena wophunzira ayenera kulingalira zonsezi ndikukonzekera zomwe zikugwirizana ndi zochitika zanu.
Kulimbitsa bwino kwa kulemera kwa thupi ndiko kulingalira pakati pa minofu ndi zamanjenje zokopa, kusintha, ndi kuchira. Kuthamanga kwakukulu, kuthamanga ndi mafupipafupi mofulumira, komanso matenda opatsirana kwambiri angakulepheretseni kupita patsogolo. Nazi zizindikiro zina zogwiritsira ntchito mankhwalawa:
- Kutopa kwambiri, kusagwira bwino ntchito
- Matenda opatsirana ndi tizilombo
- Kutaya kulemera kosayembekezeka
- Kuvulala kwa minofu nthawi zonse
- Kutha kapena kusasintha kwa nthawi
- Kusiyanitsa kwa mahomoni
- Kutayika kwa mafupa
- Kugona kosauka ndi kudya
Kuphunzitsa katatu pa sabata ndi malo okoma kwambiri kwa oyamba kumene ngakhale sabata pa sabata la masiku asanu ndi awiri lidzagwirizana ndi anthu ena. Malangizo omwe nthawi zambiri amapereka kwa mavenda ndi kulola maola 48 pakati pa magawo olemera kuti alowetse. Kwa alangizi odziwa ntchito komanso odziwa ntchito, masiku asanu ndi limodzi pa sabata maphunziro si achilendo, ngakhale machitidwe ogawikana - kuphunzitsa magulu osiyanasiyana a minofu m'masiku osiyanasiyana - nthawi zambiri amachitidwa. Ngati mukuona kuti mukukumana ndi mavuto, bwererani ndi kupeza malangizo abwino.
Mitundu ya Zochita
Zambirimbiri zolimbitsa thupi zimakhalapo kuti zilowetse minofu yambiri ndi minofu ndipo imatha kungosokoneza kwambiri anthu omwe akuyamba kusankha. Kusiyanitsa kwabwino kumabwera ndi zolemera zaufulu, makina, mapepala ndi mafelemu, machitidwe a thupi okha, magulu, mipira ndi zina. Kotero mtundu wa masewero olimbitsa thupi ungathe kusankhidwa ndi mtundu wa zipangizo, minofu ya minofu kapena cholinga cha thupi, mwachitsanzo, aerobic kapena mphamvu yochita masewera, kapalasitiki kapena lat pulldown makina.
Zochita zambiri. Zochita zolimbitsa thupi ndizo zomwe zimaphatikizapo mgwirizano umodzi, ndipo nthawi zambiri magulu akuluakulu a minofu. Zitsanzo: squat, deadlift, atakhala mzere wachingwe, lat pulldown.
Kuchita masewera olimbitsa thupi. Zochita masewera olimbitsa thupi ndi imodzi yokhala ndi mgwirizano umodzi wokha womwe umagwira gulu lokhalokha. Zitsanzo ndi makina osokoneza bongo amphongo ndi makina opangira mavoti a quadriceps.
Ndi Zochita Ziti Zimene Ndiyenera Kuzichita?
Sichikuletsa funso loti lidalira. . . pa zolinga zanu, ndi zipangizo ziti zomwe muli nazo, zaka zanu, mphamvu, zolemera ndi kudzipereka.
Tiyerekeze kuti mukufuna kumanga nyonga ndi minofu, kapena mwamphamvu kutsika ndi kutanthauzira. Pali mgwirizano wambiri kuti mapulani akuluakulu atatu - powerlifting akukweza - ojambula, benchi ndi ofesikira - ndizo zikuluzikulu zamakono zokhala ndi mphamvu zambiri. Zili zowonjezera, ndipo mwinanso zoopsa, zogwiritsidwa ntchito ndi zolemera zaulere pafupi ndi malire anu, choncho malangizo ndi malo osoweka ndi othandiza ngati sizikufunikira. Ngakhale zili choncho, mungayambe ndi zitsulo zopyapyala komanso, kapena zolemera mpaka mutapeza mutu wake ndikupita patsogolo.
Ngati mukuphunzitsanso kuti thupi lanu likhale lolimba komanso kuti mukhale ndi mphamvu, mukhoza kuwonjezera zochitika zina zammbuyo, m'mimba ndi m'magazi komanso ntchito yeniyeni patsogolo pa mikono. Yang'anani pulogalamu ya mphamvu ndi minofu yomwe ndimayika pamodzi. Izi zimaphatikizapo makina osindikizira, benchi, kupha, kupopera kwa mkono, kuponderezedwa kwa triceps, lat pulldown, kukhala pansi mzere wachingwe, kuvulaza, makina apamwamba ndi makina osindikiza. Nkhono, zokopa, mizere yowonongeka, chingwe chowombera, chingwe chowombera, kuyimitsa phokoso ndi mwana wang'ombe ziyenera kuzungulira (koma osati zonse kamodzi!). Mndandanda uwu ndi wabwino kwambiri ndipo ma gym ambiri adzakhala ndi zipangizo zambiri zomwe amachita.
Kwa odziwa zambiri, machitidwe a thupi lonse monga kupachikidwa koyeretsa ndi kukankha-kukoka kungapindule. Mwachiwonekere, pali zambiri, ngakhale mazana a masewero olimbitsa thupi, kotero mumadziwa kuti zosangalatsa sizidzatha.
Mukumanga thupi, komwe minofu imatanthauzira ngakhale minofu yaing'ono kwambiri ikhoza kukhala yofunikira, nthawi zambiri kuchita masewera olimbitsa thupi kumachitika. Kulimbitsa thupi kwa Olimpiki kumafuna maphunziro apadera ndi njira.
Kubwereza (rep) ndi kumaliza kumodzi kochita masewera olimbitsa thupi: khungu limodzi, kamodzi kamodzi, kamodzi kamodzi kake. Choyika ndi nambala yosankhidwa yobwerezabwereza musanapume. Tiyeni tibwereze mobwerezabwereza 10 ku 1 yokha ya zophimba za mkono. Nthawi yotsala ndi nthawi pakati pa nthawi. 1RM kapena kubwereza mobwerezabwereza ndizochita zabwino kwambiri kapena zomwe mungathe kuzikweza kamodzi pazochita zilizonse. Choncho 12RM ndiyo yomwe mungathe kukweza 12 kubwereza. Kotero ngati ine ndinalemba kuti:
Barbell Arm Curl, mapaundi 40 3 X 12 RM, 60 masekondi
Izi zikutanthauza maselo 3 a khumi ndi awiri omwe amatha kupiringizana ndi masentimita makumi asanu ndi awiri ndi masekondi 60 amakhala pakati pa maselo. Ndiye mumadziŵa bwanji kuchuluka kwamsana, kuika ndi nthawi yanji yabwino kwambiri kwa inu? Apa ndi momwe zimagwirira ntchito. Mfundo zabwino kwambiri ndizo kuti iwe ndi wophunzira wanu mupitirize kugwira ntchito.
- Maphunziro amphamvu amagwiritsa ntchito mobwerezabwereza kwambiri, kubwereza kangapo ndi kupumula kwautali kwambiri.
- Kutentha thupi kapena kupweteka kwa minofu kumagwiritsa ntchito zolemera zopindulitsa, kubwereza mobwerezabwereza ndi nthawi yocheperapo.
- Mphamvu kupirira imakhala yolemetsa pang'ono, ndi kubwereza mobwerezabwereza komanso kupuma pang'ono.
- Kuphunzitsa mphamvu kumaphatikizapo zolemera zolemera komanso kupuma mofulumira pamene akuyang'ana pa liwiro la kunyamula.
Tsopano, izi ndi mfundo zachikhalidwe, komabe anthu amachititsa zinthu zosiyanasiyana ndi kuphatikiza, kuyambiranso, kupumula ndi kuchita masewera olimbitsa thupi kuti awone bwino.
Pano ndondomeko yochita masewero olimbitsa thupi ku benchi imatha kuyang'ana molingana ndi zolinga zosiyana siyana kuyambira pa makilogalamu 73:
Bench Press - 1RM = 160 mapaundi
- Mphamvu. Mapaundi 140, 2 X 5, 180 masekondi 180
- Kutentha thupi. Masentimita 120, 3 X 10, 60 masekondi
- Mphamvu Kupirira. Masentimita 100, 3 X 15, 45 masekondi
- Mphamvu. Mapaundi 90, 3 X 8, 120 masekondi 120
Mfundo imodzi yomwe tidziwa pano ndi yakuti ndiloyenera kupuma mokwanira pakati pa maselo olemetsa kwambiri kuti apeze zotsatira zabwino. Mu kupititsa patsogolo mphamvu, mpumulo wokwanira wofunikanso ndi wofunika chifukwa chilichonse chokwera chiyenera kuchitika pamtunda wambiri kuti zitheke bwino. Kotero mu mphamvu ndi kuphunzitsa mphamvu, onetsetsani kuti mukupeza mpumulo wofunikira pakati pa maselo. Mu hypertrophy ndi mphamvu chipiriro sikofunikira kuti muzigwiritsa ntchito nthawi yaying'ono , ngakhale mwina mwakuya.
Kuthamanga Kwambiri Kwambiri
Contraction velocity ndilo liwiro limene ntchito yochita masewera olimbitsa thupi ikuchitidwa ndipo izi zimakhudzanso zotsatira za maphunziro. Nazi njira zina zowunikira zolinga zolemera.
- Mphamvu - 1-2 masekondi olemera ndi eccentric
- Kusokoneza bongo - masekondi awiri ndi asanu ndi awiri ochepa
- Kupirira - 1-2 masekondi okhudzana ndi eccentric
- Mphamvu - osachepera 1 mphindi yambiri, 1-2 masekondi ophatikizapo
Kuwerengera 1RM
Malinga ndi bungwe la US National Strength and Conditioning Association, kufotokoza mwachidule kwa kubwereza motsutsana ndi chiwerengero cha 1RM, kupititsa patsogolo kwanu, kumagawidwa motere, pogwiritsa ntchito chitsanzo cha bench:
- 100% ya 1RM - mapaundi 160 - 1 kubwereza
- 85% ya 1RM - 136 mapaundi - 6 kubwereza
- 67% ya 1RM - 107 mapaundi - 12 kubwereza
- 65% ya 1RM - 104 mapaundi - 15 kubwereza
- 60% ya 1RM - 96 mapaundi - warmup reps
(Malingana ndi: Baechle ndi Earle, NSCA's Essentials of Personal Training , 371, 2004.)
Izi zikutanthauza kuti muyenera kukweza pazomwe mumachita bwino, kunyamula 6 pa 85 peresenti ya zokonda zanu ndi 15 kukwera pa 65 peresenti ya 1RM yanu yabwino kwambiri - komanso ndi kuchuluka kwa peresenti ya kulimbitsa pakati, ndipo mwinamwake pansipa .
Musaganize kuti izi ndizolembera; Ndizowongoleredwa chabe komanso maziko omwe mungasankhire zolemera zoyenera kuchita. Mutha kuona momwe mungaganizire zabwino zanu kapena 1RM kuchokera 12 RM - kuchulukitsa 107 ndi 100 ogawanika ndi 67.
Pulogalamu ya maphunziro, ndi ndondomeko ya mafupipafupi, mphamvu, voliyumu, ndi mtundu wa zochita zolimbitsa thupi, kaya kulemera kapena kuphunzitsidwa. Kuphunzitsidwa zolemera, njira zosiyanasiyana ndi njira zamagwiritsidwe ntchito.
Nazi zinthu zomwe zingasinthe pa pulogalamu iliyonse yolemetsa. Kuphatikizana kopanda malire n'kotheka, ambiri a iwo adzakhala ogwira ntchito pamlingo winawake koma osati bwino.
- Kusankha Zochita
- Kulemera kapena kukana
- Chiwerengero cha kubwereza
- Chiwerengero cha maselo
- Kuthamanga kwa kuyenda
- Kusinthasintha pakati pa maselo
- Kusinthasintha pakati pa magawo (masiku ophunzitsira / sabata)
- Kusinthasintha pakati pa kayendedwe ka nthawi
Nazi njira zina zamakono ndi njira zamakono zophunzitsira zolemera ndi mapulogalamu olimbitsa thupi.
- Maphunziro a thupi lonse. Kuphunzitsa magulu akuluakulu a minofu mu gawo. Mumasankha zojambula zingapo, mwina mpaka khumi, kuonetsetsa kuti magulu onse a minofu akugwiritsidwa ntchito pamlingo winawake
- Agawaniza dongosolo. Gawo lina la magulu akuluakulu amitundu. Kuphunzitsa, kunena, mikono, mapewa ndi gawo limodzi lakumbuyo, kenako miyendo miyendo, m'mimba gawo lotsatira.
- Periodization ikhoza kufotokozedwa ngati kupititsa patsogolo kapena kuyendetsa njinga zamapikisano pa maphunziro pa nthawi yoikika kuti mukwaniritse zotsatira pa nthawi yoikika. Kugawidwa pulogalamu ya pachaka muzosiyana zosiyana ndi zosiyana zosiyana ndi chitsanzo. Izi ndizofala mu mapulogalamu enieni a masewera ndi pamapikisano othamanga. Mwachitsanzo, kusungirako nyengo, nyengo yam'mbuyomu, nyengo yam'mbuyo yowonjezera mphamvu, mphamvu yokonza nyengo, kupuma kwa nyengo.
- Zosintha . Kuwongolera ndi njira yogwiritsira ntchito magulu awiri amitundu yosiyana motsatira mofulumira pofuna cholinga cha kukula kwa minofu ndi kupatsa mpumulo mu gulu limodzi. Zowonjezereka kwa miyendo ndi miyendo ya mwendo kwa quadriceps ndi hamstrings ndi chitsanzo.
- Chigawo chimakhazikitsa. M'malo mosiyana mitundu yosiyanasiyana ya minofu, chigawo chimapanga zochitika zosiyana kapena zida zosiyana za gulu lomwelo la minofu. Chitsanzo chikutsatira triceps kumbuyo ndi triceps kuponderezedwa - lingaliro ndi kukankhira minofu kwambiri kuti adzalandire zina zamagetsi zigawo.
- Piramidi. Pulogalamuyi imaphatikizapo kupita patsogolo kuchoka ku kuwala kupita ku zovuta zofanana, kapena ngakhale kulemera kwakukulu kudalira pulogalamuyi. Chiwerengero cha maselo chafotokozedwa. Mwachitsanzo, kupopera kokometsa:
- mapaundi 20 X kubwereza
- mapaundi 30 X 8 kubwereza
- mapaundi 40 X 6 kubwereza - Kutaya zinthu ngati piramidi yotsutsana ndipo pali kusiyana kwakukulu. Mu chitsanzo chimodzi mumakweza kulephera mosasamala kuti chiwerengero cha kachidindo kawiri kachiwiri ndi kachitatu. Yambani ndi kulemetsa kwakukulu ndikuwerenganso mobwerezabwereza; kuchepetsa kulemera kwake, kunena 20 peresenti, chitani chotsatira chotsatira kuti mulephere; ndiye kuchepetsa kachiwiri ndikupita kulephera kachiwiri ndi mpumulo pang'ono. Izi ndi maphunziro apamwamba kwambiri. Chitsanzo ndi chotupitsa chonchi motere:
- mapaundi 40 X 8 kubwereza
- mapaundi 30 X kulephera
- mapaundi 20 X kulephera - Wamkulu. Superslow akuphatikizapo lingaliro la kuchepetsedwa ndi kuyerekezera zozizwitsa zazing'ono ndi zovomerezeka. Zomwe akufunsidwazi zikutsutsana ndi ambiri. Okonda anzawo apamwamba amalimbikitsa masekondi khumi ndi awiri pa gawo lililonse la kukweza.
- Maphunziro ophunzitsa. Izi zikugogomezera kubwezeretsa kapena kuchepetsa zomwe zilipo pamtundu uliwonse kuti izi zimapangitsa kuti thupi likhale labwino kwambiri chifukwa kuwonongeka kwa minofu ndi kusungidwa kwa fiber kumapindula. Zilonda zazitali ndi chitsanzo chabwino. Nthawi zambiri mumayenera kuthandizidwa kuti mutha kukwaniritsa gawo lanu.
- Mapulogalamu apadera a masewera apangidwa kuti apititse patsogolo masewero pamasewera ena mwa kulimbitsa thupi labwino la maseŵera, makamaka mwa kuphunzitsidwa zolemera.
Zakudya, Zakudya Zakudya, Zakudya Zoonjezera
Chakudya choyenera ndi zakudya ndizofunikira kwambiri pakuwonjezera zotsatira kuchokera pa pulogalamu iliyonse yophunzitsa masewera, ndipo kuphunzitsidwa kulemera sikunali kosiyana. Werengani nkhani yanga: Zakudya Zakudya Zolimbitsa Thupi ndi kuwona nkhani yotsatira yokhudzana ndi zolemetsa zolemera.
> Zosowa
> Kraemer WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteiger J, Stone MH, Ratamess NA, Triplett-McBride T. American College Masewera a Masewera. Maphunziro a Phunziro la Zamankhwala la American College of Sports. Zitsanzo zowonjezereka popewera maphunziro okalamba achikulire. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80. >