Funso lofala kwa amayi omwe ali ndi chidwi chophunzitsidwa kettlebell kapena machitidwe ena olimbitsa mphamvu ndi, "Kodi maphunzirowa adzapanga manja anga ndi mapewa ake mopitirira muyeso?"
Izi kwenikweni si funso la kuphunzitsa. Ndi funso lomwe limakhudza kwambiri nkhani za thupi ndi ziwalo za thupi.
Ngati mukufuna kulowa muzitsulo za minofu ndi kusunga minofu, muyenera kuyang'anitsitsa zinthu monga thupi ndi zakudya, monga momwe zilili zowonjezera zokhudzana ndi ziwalo za thupi.
Mapulogalamu ndi zida zenizeni zomwe zimagwiritsidwa ntchito pophunzitsa thupi zimathandizira kuti maonekedwe ndi thupi likhalepo, komabe, zimakhala zochepa kwambiri poyerekezera ndi zibadwa ndi zakudya.
Nazi zinthu zazikulu zomwe muyenera kuzidziwa pokhudza mantha alionse omwe mungakhale nawo "kuwombera":
Chakudya / Zakudya
Zomwe mumadya, ndi kuchuluka kotani kwazomwe mungapange kapena kupitiriza thupi lanu.
Pokhapokha ngati mwadzidzidzi mwakufuna kapena mwadzidzidzi mukupanga chizoloŵezi chodyera, simungathe kuwonjezera kuchuluka kwa thupi lanu.
Kudya zakudya zambiri zomwe zimakhala ndi zinyama ndi mapuloteni komanso / kapena zakudya zowonongeka, pamene kupewa zakudya zowonjezera madzi monga masamba, zipatso, ziphuphu, mtedza ndi mbewu, ndizomwe zimapangidwira, ngakhale Zowonjezera zowonjezereka zimakhala zosavuta kuzigawira pamodzi ndi kuzungulira m'chiuno mwako ndi nsalu, osati mmapewa anu ndi manja.
Njira Zophunzitsira
Zochita zotsutsana zomwe zimakhudza zazikulu, zoyendayenda kwambiri m'thupi zimakhala bwino kuti muwonjezeke kwambiri, kapena kuti hypertrophy . Zochita monga squat , deadlift, ndi press press ndizofunikira. Kubwereza mobwerezabwereza kwa hypertrophy nthawi zambiri kumakhala 8-12 kubwereza kwa seti 2-3.
Momwe kettlebells imagwiritsidwira ntchito, pochita masewera olimbitsa thupi opatsirana, amathandiza kwambiri kukula kwa minofu yowoneka bwino, yowongoka bwino, yopatsa chisudzo chosiyana kwambiri ndi thupi la womanga thupi lomwe likuwoneka m'magazini ndi palimodzi malonda. Kuti mukhale ndi thupi lolonda, yang'anani pa kubwereza kwowonjezereka ndi kulemera koyendetsa. Mu kettlebell maphunziro, zopitilira zosachepera 30 zingatengedwe kuti "low-rep". Limbikitsani kubwereza ndi nthawi pang'onopang'ono.
Komabe, kettlebell yophunzitsa yokha sichidzasintha momwe zimakhalire zoopsa, kapena zimadalira bwanji minofu yanu, makamaka kwa thupi lachikazi.
Physiology ndi Anatomy
Amayi ambiri samapanga zokwanira mahomoni opanga minofu kuti akhalenso ndi minofu yayikulu yambiri. Mahomoni monga testosterone, hormone ya kukula ndi insulini yofanana ndi kukula (IGF-1) ndi ofanana kwambiri ndi kuwonjezeka kwa minofu ndi mahomoni awo, kupatula ngati atalidwa kapena atayikidwa mwachisawawa, sichipezekapo mochulukirapo kwa akazi monga momwe amachitira mwa amuna. Ngati atatero, amayi amakhalanso ndi ziwalo zambiri za mzimayi, monga tsitsi la nkhope,, liwu lakuya, ndi maonekedwe okhwima, nkhope yowoneka kuti ikugwirizana ndi kukula kwa msinkhu wa minofu.
Palibe kuchuluka kwa kulemera kwake komwe kumapatsa mkazi chiwalo chokwanira, pokhapokha atakhala ndi chibadwa chotsatira kuti akhale ndi thupi lofanana ndi zochitika za thupi. Pokhapokha kuwonjezera chochulukitsa ndicho cholinga chanu, amayi ambiri sayenera kuopa kupeza minofu yosafunika. Izo sizingachitike basi.
Pali zosiyana kuzinthu zonse zomwe zafotokozedwa pamwambapa, koma zosiyana kwambirizi sizowona.
Musadandaule za maphunziro a kettlebell omwe amakupangitsani kuti mukhale opanikizika mmanja mwanu komanso m'mapewa. Idyani bwino, kupumula mokwanira, kuchita zolimbitsa thupi ndikuthokoza makolo anu chifukwa cha mawonekedwe abwino a thupi omwe muli nawo.