Kodi kumaphunzitsa magulu angapo a minofu nthawi yomweyo njira yabwino yowonjezera mphamvu?
Mapulogalamu olimbitsa thupi masiku ano amayamba kuganizira zolimbitsa thupi, zomwe zimatanthawuza zochita zofanana zomwe zimafanana ndi zochitika zenizeni komanso zimagwiritsa ntchito mitundu yosiyanasiyana pamagulu osiyanasiyana. Pamtima mwazizoloŵezizi ndizozizoloŵezi zosiyanasiyana zomwe zimatchedwa "mawiri".
Kodi Kuchita Zachilengedwe N'chiyani?
Machitidwe ophatikiza ndi magulu osiyanasiyana omwe amagwiritsa ntchito minofu yambiri kapena minofu nthawi imodzi.
Chitsanzo chabwino cha zochitika zolimbitsa thupi ndizochita masewera olimbitsa thupi , omwe amachititsa minofu yambiri m'munsi ndi pansi, kuphatikizapo quadriceps, hamstrings, calves, glutes, kumbuyo kumbuyo ndi pachimake.
Kodi Zochitika Zotchedwa Isolation Ndi Ziti?
Zochita zodzipatula zimasiyana ndi zochitika zojambulidwa kuti zimagwirira ntchito minofu yokha kapena minofu imodzi yokha ndi mgwirizano umodzi panthawi imodzi. Zitsanzo za zozizwitsa zodzipatula zikuphatikizapo biceps curl kapena kukula kwa quadriceps . Zochita zimenezi nthawi zambiri zimagwiritsidwa ntchito ndi makina olimbitsa malonda omwe amapezeka m'mabungwe a zaumoyo. Lingaliro ndi kupatula gulu limodzi la minofu ndi kusuntha kuchoka pa makina kupita ku chimzake kufikira mutagwira "ntchito" thupi lanu lonse. Zochita zodzipatula zimagwiritsidwa ntchito nthawi zambiri m'makliniki ochizira komanso zipangizo zamakono kuti athe kukonza zofooka za minofu zomwe zimachitika pambuyo povulazidwa, matenda, opaleshoni kapena matenda ena.
Kodi Phindu la Kuchita Zachilengedwe N'chiyani?
Kwa othamanga wathanzi omwe akuyesera kuti apindule kwambiri ndi pulogalamu yophunzitsira, machitidwe ophatikizapo ambiri amagwiritsidwa ntchito ndikulimbikitsidwa chifukwa amatembenukira ku mitundu yambiri ya kayendetsedwe kake ka ma movemnet.
Pali zifukwa zambiri zomwe mungagwiritsire ntchito masewera olimbitsa thupi panthawi yopuma, kuphatikizapo zotsatirazi:
Kuchita masewera olimbitsa thupi:
- Nthawi zambiri amawotcha zakudya zambiri pa nthawi yochita masewera olimbitsa thupi.
- zimapanga zochitika zenizeni za dziko ndi ntchito.
- kukulolani kuti mukhale ndi thupi lonse lofulumira mofulumira.
- kumalimbikitsa kugwirizanitsa, nthawi yogwira ntchito komanso kulingalira.
- kumalimbitsa mgwirizano umodzi komanso kumapangitsa kuti minofu ikhale yosamalitsa.
- imachepetsa chiopsezo chovulaza pa masewera.
- sungani mtima wanu ndikupindula mtima.
- amakulolani kuti muzichita masewera olimbitsa thupi ndi kutopa kwambiri.
- zimakupatsani inu kukweza katundu wolemetsa ndi kumanga nyonga zambiri.
Most Common Compound Zochita
- Sakanizani Kupita Pamwamba Press
- Squat
- Lunge
- Lunge ndi Kuwombera
- Kamodzi Kamodzi Kamodzi
- Kuwonongeka
- Zojambula Pamodzi
- Kokani Pansi
- Kokani Ups
- Zokankhakankha
- Chofuwa cha Chifuwa
- Zimalonda
- Kudumpha Mbanda
Kodi Phindu la Kugonana Ndilo Phindu Lanji?
Nthawi zambiri kuchita masewera olimbitsa thupi kumalimbikitsa kukonza kusamvetseka kwa thupi kapena zofooka zomwe zimachitika pambuyo povulala. Kutulutsira minofu inayake nthawi zina n'kofunika kuti ikhale yogwira ndi kuwonjezera nyonga zake. Kawirikawiri, pambuyo povulala, minofu imakhala yofooka ndipo minofu ina imabweretsa zofookazo. Ngati simubwezeretsanso minofu yovulazidwayi kuti iweruzidwe bwino, ingayambitse kusamvana kwachilengedwe komwe kuli kovuta kukonza.
Ngakhale kuti zofooka zanu sizikuwoneka chifukwa minofu ina ikubwezera, taganizirani momwe mungakhalire amphamvu kwambiri ngati minofu yonse ikuwombera pamtunda. Izi zokha ndi chifukwa chabwino kuti nthawi zina muzichita zozizwitsa.
Chifukwa china chochita masewera olimbitsa thupi ndikutulutsa kukula kapena kuchuluka kwa gulu la minofu.
Ngati mukufuna masewera akuluakulu a patsiku lanu, mutha kuwonjezera ntchito yodzipatula kuti muzichita masewera olimbitsa thupi nthawi zonse.
Ochita masewera olimbitsa thupi ambiri amagwiritsira ntchito masewera olimbitsa thupi pulogalamu yamaphunziro ambiri ndikugwiritsa ntchito machitidwe odzipatula kuti akwaniritse pulogalamuyo ngati pakufunika.
Zojambula Zodziwika Kwambiri
- mipiringidzo
- kondwerani
- kutsogolo kumadzutsa
- kutsogolo kumadzuka
- zokopa zingwe
- zowonjezera mwendo
- kumangirira pang'onopang'ono
- ng'ombe imadzutsa
Zochita Zolimbitsa Vesi. Kudzipatula Kuchita Zinthu Zolimbitsa Thupi - Chofunika Kwambiri
Ngati mukufuna kupeza ntchito yokwanira, yogwira ntchito komanso yogwira ntchito, kuchita masewera olimbitsa thupi panthawi yophunzitsira ndi abwino.
Koma pali nthawi pamene kusungunula minofu, minofu kapena gulu limodzi ndizofunikira ndikulimbikitsidwa. Ngati simukudziwa chomwe chili chabwino kwa inu, mphunzitsi wanu kapena mphunzitsi wa masewera angathandize kupeza malo osalongosoka kapena zofooka zomwe mungakhale nazo ndikukonzekera pulogalamu yogwirizana ndi zosowa zanu.
> Zosowa
> Kraemer WJ, ndi al. Maphunziro a Zamankhwala a American College. 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.
> Fleck, SJ, ndi WJ Kraemer. Kupanga ndondomeko zophunzitsa kukana. (2004).
> Kraemer, WJ Mphamvu Zophunzitsira Zomwe Zimapangidwira: Kukonzekera ntchito kuti mukwaniritse zolinga za odwala. Dokotala ndi Sportsmedicine, 2003, 31 (8), np .