Ngati mukuyesera kuti mukhale oyenerera, yesani mphamvu ndikuwonjezera mphamvu yanu yomwe mungadzifunse ngati mukufuna kugwiritsa ntchito zolemera zaufulu kapena kupita kumakina otsutsa. Pamene aliyense angathe kukuthandizani kuti mukhale ndi mphamvu, pali zowonjezereka komanso zowononga kuti mugwiritse ntchito njira iliyonse yolemetsa. Zotsatirazi zingakuthandizeni kudziwa kuti ndi zipangizo zotani zomwe zingakuthandizeni.
Mafakitala amphamvu a Kuphunzitsa Kulemera
Chofunika kwambiri pa pulogalamu iliyonse yophunzitsa mphamvu ndi chitetezo . Ngati muli watsopano ku maphunziro amphamvu kapena ngati mukugwira nokha, makina osakaniza ndi opambana kwambiri. Mwanjira imeneyi mukhoza kuyesa malire anu, koma khalani otetezeka komanso olamulira popanda kupereka nsembe zanu. Makina amphamvu angakuthandizeni kukonza mawonekedwe anu ndi bwino. Makina ndi njira yabwino kwa ophunzitsa olemera kwambiri akuyang'ana kuti asamalire malire awo okha komanso ali othandizira kuphunzitsa zolemera, okalamba ndi osewera ochita masewera olimbitsa thupi.
Kulemera kwa Kulemera kwa Matenda a Mankhwala
Kukonzekera othamanga ovulala, makina osakaniza otengera amasankhidwa pa zolemera zaulere. Izi ndichifukwa chakuti amapereka njira yowonongeka kwambiri ndipo amadzipatula makamaka magulu a minofu. Kusungulumwa n'kofunika chifukwa odwala ambiri opatsirana ayenera kuthandizira malo ena kuti athe kuchiritsa ndi kulimbikitsa pambuyo povulazidwa.
Makina amathandizanso wodwalayo ndi wodwala kuti ayang'ane chitukuko ndi kupereka zofuna zowonjezereka pamene akuwonjezera chitetezo cha thupi kapena thanzi labwino.
Zolemera zaufulu zophunzitsira mphamvu
Kafukufuku watiwonetsera kuti zolemera zaulere zimalimbikitsa kupindula mwamsanga mwamsanga kusiyana ndi kuphunzitsa pa makina.
Ichi ndi chifukwa cha kufunika kokhala ndi mgwirizano komanso mgwirizano womwe ukufunikira pakugwiritsa ntchito makina olemera. Zolemera zaulere zimapezanso magulu ambiri a minofu ndi minofu yowonjezereka kuposa makina osakanikirana, omwe amangotulutsa minofu yeniyeni.
Zolemera Zosasuntha Zimaloleza Kuthamanga Kwambiri
Zolemera zaulere zimakhalanso zogwiritsira ntchito kuposa makina chifukwa zimalola kusiyana kwakukulu pa kuyenda. Zolemera zaulere zimafuna kuyeza, ndipo zimakonda kulimbikitsa ntchito zambiri za mitsempha yolimbitsa thupi. Potsirizira pake, iwo ndi okwera mtengo kwambiri kusiyana ndi makina ambiri pamsika. Mukhoza kuchita chizoloŵezi chokwanira chophunzitsira mphamvu ndi zochepa zamakono, ndi kuganiza pang'ono.
Zipangidwe ndi Zolemera Zopanda
Zolemera zaulere zimafuna chithandizo cha malowa nthawi zambiri ndipo zingachititse kuvulala kochuluka kuposa makina. Ndi makina, ngati muwonjezera kulemera kwambiri, mungathe kumasula kulemera kwake ndi kukana mu makinawo kubwezeretsa kulemera kwake ku malo ake oyamba. Komabe, ndi zolemera zaulere, mungafunike malo owona malo kuti athandizireni ngati mutenga zolemera kwambiri. Maphunziro ndi maphunziro oyenera ndizofunikira kuti muzindikire luso la kukweza zolemetsa nokha. Gwiritsani ntchito spotter pamene wina alipo.
Kusakaniza Kwangwiro
Purogalamu yabwino yophunzitsira ingaphatikizepo zolemera ndi makina osasunthika popanga masiku ophunzitsira. Kuti mupindule kwambiri kulemera kwa minofu yonse ndi kukhazikika kwa mgwirizano, mukhoza kuganizira zolemera zaukhondo pazochita zina ndi makina kwa ena. Mfundo yaikulu ndi yakuti muyenera kugwiritsa ntchito mphamvu zophunzitsira zomwe zikugwirizana ndi zosowa zanu, ndizosavuta, ndipo zili bwino. Komabe, ngati muli omasuka kugwiritsa ntchito zolemera zaufulu mukhoza kuona mphamvu zoposa pano kusiyana ndi makina.
Chitsime:
Spennewyn KC. Zotsatira zolimba muzitsulo zolimbana ndi mawonekedwe opanda mawonekedwe. Journal of Strength and Conditioning Research. 2008; 22: 75.