Kampu yotetezera thupi ndi mtundu wa gulu la masewera olimbitsa thupi lomwe limasakaniza zozoloŵera za chikhalidwe cha kulemera kwa thupi ndi kulemera kwa thupi ndi kuphunzitsidwa nthawi ndi kuphunzitsa mphamvu. Ngakhale pali mitundu yosiyanasiyana ya masewera olimbitsa thupi, zambiri zimapangidwa m'njira yomwe imawombera ophunzirawo molimbika kuposa momwe amadzikankhire okha, ndipo motero amafanana ndi msasa wa asilikali.
Zomwe zimakhalapo pamsasa, zimakhala kunja, komabe nthawi zina amapita ku masewero olimbitsa thupi kapena malo ogwiritsira ntchito zolimbitsa thupi.
Pa kalasi ya masabata makumi asanu ndi atatu kapena asanu ndi atatu, mwinamwake mukadzuka molawirira kuti muthamangitse sprints, mukamachita masewera olimbitsa thupi ndi mitundu yosiyanasiyana ya maphunziro a plyometric ndi nthawi yopuma pang'ono pakati pa machitidwe. Maphunziro olimbitsa thupi ameneŵa adakula kwambiri pazaka zambiri chifukwa amapereka njira yatsopano yopangira masewera olimbitsa thupi, ogwira ntchito komanso ovuta. Iwo ndithudi sali a munthu aliyense yemwe amasangalala ndi kuchita masewera olimbitsa thupi, koma ndi mphunzitsi wolondola, makalasi olimbitsa thupiwa amatenga zotsatira mwamsanga ndipo amapanga gulu lothandizira ndi lolimbikitsa la anthu oganiza mofanana.
Kampu Yopangidwira Kwambiri
Kamembala ka bootti yowonongeka imapereka zonse kapena zotsatirazi:
- Malo ochepa a kagulu (anthu asanu ndi mmodzi kapena khumi).
- Malo otseguka otulukira anthu monga park.
- Zolinga - Gawo lanu loyamba limaphatikizapo nthawi yokwaniritsa mapepala, kukambirana malamulo a kalasi ndi ndondomeko zoteteza chitetezo komanso kuchita zofunikira zowonongeka ngati izi sizinachitike.
- Kutentha - Gawo lililonse liyenera kuyamba ndi mphindi 10 zotentha.
- Kuchita masewera olimbitsa thupi - Ntchito yopanga miniti 30-40 idzaphatikizapo:
- zokankhakankha
- plyometric
- Kupatula maphunziro
- Magulu
- Maungulo
- Mbalame zam'mimba zimagwiritsidwa ntchito
- Maphunziro ofulumira ndi sprints
- Mphamvu yaikulu
- Masewera a masewera
- Zochita zapagulu
- Maphunziro osokoneza
- Kutsika ndi kutambasula . Gawoli lidzatha ndi kutambasula pang'ono komanso mwinamwake maphunziro ndi ntchito ya kusukulu.
- Kubwezeretsa zamagetsi. Pamapeto pa kampu yolimbitsa thupi, nthawi zambiri mumabwereza zoyenera kuchita kuti muzindikire zotsatira zanu.
Masitayelo ndi Kusiyanasiyana
Chigawo chimodzi chapadera cha gulu labwino la masewera olimbitsa thupi limapanga mzimu wothandizana ndi gulu komanso kuthandizana. Kuti achite zimenezi, eni eni ogwira ntchito pamasewerawa amayamba kuikapo makalasi awo kuti adziwe anthu ena kapena omwe ali ndi cholinga china. Mitundu ya masewera olimbitsa thupi omwe alipo alipo osatha. Ngati mukufuna kalasi yapadera kapena kukhala ndi cholinga chenichenicho, mungapeze kampu yotsegulira zosowa zanu. Makamu ena odziwika bwino okhudzidwa ndi matendawa ndi awa:
- Kulimbitsa thupi
- Makampu amtundu wa masewera monga masewera olimbitsa thupi, kuthamanga, njinga yamoto, mpira
- Azimayi-amodzi okha omwe amamanga msasa
- Chipinda cha bootti cha ana
- Boot masewera olimbikitsa anthu okalamba
- Makamu oyambitsa boti olemera
- Makampu a boot kwa akwatibwi
Ngakhale akadakali alangizi ena omwe amachita ngati sergeants, ophunzitsa ambiri omwe ali ndi masewera olimbitsa thupi amawalimbikitsa m'malo moopseza. Ambiri amaphatikizapo mfundo kuchokera ku maonekedwe a thupi-thupi ndikuphatikizapo zoga kuchokera ku yoga ndikuthera ndi kusinkhasinkha kapena kuwonetsera.
Kodi Mungapeze Bwanji Bungwe Labwino la Boot Camp?
Makampu ambiri ogwira ntchito zolimbitsa thupi amayendetsedwa ndi alangizi oyenerera komanso odziwa bwino ntchito. Koma kuti mutenge ndalama zanu, apa pali malangizo ena oti mupeze kampu yabwino yochitirako zidole .