Kodi Muyenera Kuchita Zambiri Motani?
Ziri zovuta kukhulupirira kuti pali malingaliro ambiri okhudzana ndi masewera olimbitsa thupi, koma pankhani ya kuphunzitsidwa mphamvu pali maganizo ambiri otsutsana. Pali zovuta zaulere vs makina kutsutsana , ndipo musayiwale mapuloteni vuto lomwe silikuwoneka kuti lasinthidwa. Ndipo ndithudi, pali funso la kuchuluka kwa zomwe mukuyenera kuchita kuti mutenge zotsatira.
Ophunzitsa ena amalimbikitsa kuti apange paliponse kuyambira 3 mpaka 5 kuti apindule kwambiri, pamene ena akunena mosiyana; imodzi yokha ili yabwino kwambiri ngati iwiri. Kodi wina amakhala bwino kuposa masewera olimbitsa thupi ambiri? Ndani ali wolondola?
Mmodzi Wakhazikitsa Vuto-Multi-Set Training
Malingaliro otsutsana ndi angati omwe amatha ndi abwino kwambiri chifukwa chokhudzidwa kwambiri . Kafukufuku akusonyeza kuti, kuti mupeze mphamvu ndi kukula, muyenera kudula minofu yanu-kuwanyengerera kupyola mphamvu zawo.
Kuchokera ku chiphunzitso ichi, tikudziwa kuti mphamvu ndichinsinsi cha kupindula kwa mphamvu. Ndiye funso likuti: Kodi mungapeze mtundu wa mphamvu zomwe mukufunikira kuchokera pa imodzi? Anthu ena amaganiza kuti ziribe kanthu ngati mukutopa minofu yanu mumagulu amodzi kapena masiteti angapo-malingana ngati minofu yanu imakhala ndi nthawi yokwanira yofooka.
Ngati mwamva uphungu wosokoneza, sitidabwa. Zotsatira zaphunziro, komanso ndondomeko, zasintha kudutsa zaka.
Phunziro lodziwika bwino la 1999 linapeza kuti panalibe kusiyana kwakukulu mu mphamvu kapena minofu yamtundu chifukwa cha maselo amodzi ndi angapo. Izi zinatsatiridwa ndi kafukufuku wa 2002 omwe anatsimikizira kuti ophunzitsidwa ophunzitsidwa amapeza mphamvu zowonjezereka kuchokera ku maphunziro ochuluka kusiyana ndi maphunziro omwe adawaphunzitsa. Maphunzirowa amasonyeza kuti oyamba kumene amatha kukhala amphamvu komanso amtundu wopindula ndi maphunziro omwe amachititsa kuti akhale ovuta, koma kuti anthu omwe ali ndi luso lophunzitsidwa zolemetsa angafunike zambiri kuti athetse mphamvu ndi minofu.
Mwamwayi, maphunziro ena apangidwa omwe amawonjezera kuunika kwa malo omwe apitiliza kutsutsana. Kafukufuku wa 2009 anapeza kuti masewera awiri kapena atatu pa masewero olimbitsa thupi adagwiridwa ndi 46 peresenti yopindula kwambiri kuposa 1 yomwe yakhala yophunzitsidwa komanso yophunzitsidwa, ndipo phunziro la 2010 linasonyezeranso kuti 40 peresenti yowonjezera mowonjezereka kwambiri mu minofu hypertrophy (kukula) ndi maphunziro osaphunzitsidwa omwe anamaliza masikiti angapo. Pomalizira, phunziro la 2015 linasonyeza mayendedwe a dose (bwino kuchuluka kwa maselo) poyang'ana pa 1, 3 maselo, ndi zisanu pazinthu zokhudzana ndi mphamvu, kupweteka kwa minofu, ndi kupweteka kwa mitsempha yapamwamba.
Mfundo Zenizeni Zomwe Zimaphunzitsidwa
Ngakhale magulu angapo angapangitse kuti phindu lalikulu likhale lamphamvu, maphunziro omwe angakhalepo angakhalebe abwino kwa anthu ambiri mosasamala kanthu kuti ali ndi thanzi labwino. Ubwino wa maphunziro amodzi ndi awa:
- Zambiri kwa Oyamba. Oyamba kumene amapindula kwambiri pa maphunziro amodzi omwe ndi njira yabwino yoyambira, kuphunzira momwe mungayendere ndi mawonekedwe abwino pamene mukupewa kupitirira.
- Nthawi yothandiza. Zimatengera nthawi yochepa kuti muzichita masewera olimbitsa thupi limodzi kusiyana ndi maselo atatu kapena kuposa, kotero mutha kufotokozera mwachidule, ngakhale mutakhala nthawi yayitali.
- Kutsatsa kumatsatira. Anthu amatha kukhala ndi pulogalamu yochita masewera olimbitsa thupi ngati safunikira kuti azichita masewera olimbitsa thupi.
- Kusavuta kusintha ntchito yanu. Mukhoza kusintha mosavuta ntchito yanu mwa kulowetsa masewero atsopano mukakhala okhumudwa kapena pamene thupi limasiya kuyankha.
Kupanga Ntchito Yanu Yokwanira ndi Yogwira Mtima
Ngati mwasankha kupita ndi maphunziro amodzi, mumayenera kugwira ntchito molimbika kuti mutsimikizire kuti mutengapo chilichonse. Kuyang'ana pa zomwe mukuchita kungatsimikizire kuti gawo lirilonse lamasewero anu limawerengera.
- Pangani sewero lapamwamba. Gwiritsani ntchito nthawi yanu pa mpikisano uliwonse ndipo yang'anani pa minofu yomwe mukugwira.
- Ganizirani zochitikazo. Chitani chilichonse chobwereza mobwerezabwereza ndi mawonekedwe apamwamba: osagwedezeka, kubwezeretsa, kukhumudwa kapena kunyenga.
- Gwiritsani ntchito zolemera zolemera. Kuti mutopetsa minofu yanu, muyenera kukhala ndi kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chobwerezabwereza (pakati pa 8-15). Ngati pamapeto pa malo anu mutha kupitiriza, ndicho chizindikiro choti mukufunika kuwonjezera kulemera kwanu.
- Pitani pang'onopang'ono. Kugwiritsira ntchito kuthamanga kumatanthauza kuti simukulembera minofu yanu yonse. Pafupipafupi, pangani 4 panthawi yokweza ndi kutsika gawolo.
- Ganizirani khama lalikulu. Kumbukirani, mukungochita chimodzi, choncho pitani kunja mukakhalabe ndi zolephera zanu.
- Konzekera. Pezani minofu yanu yokonzeka mwa kuchita masewera a mphindi 5-10 kapena pochita masewera olimbitsa thupi.
- Kupumula. Pumula tsiku limodzi pakati pa magawo amphamvu.
Pansi
Ngati mukufuna kupeza mphamvu, kupweteka kwa minofu, ndi kupweteka kwa minofu, maselo ambiri amakhala ndi mwayi. Izi zinati, pali phindu la ntchito imodzi kwa anthu ambiri, ndipo pali njira zomwe mungagwiritsire ntchito maselo osakwatiwa ntchito kuti muthandize. Kuonetsetsa kuti ntchito yanu ili yabwino komanso yothandiza imatha kupita ku cholinga chanu cholimbitsa thupi ngakhale kuti chiwerengero cha masewerawa chimakhala chokwanira.
> Zotsatira:
> Krieger, J. Wosiyana ndi Zambiri Zotsutsana Zochita Zambiri Zochita Zachilengedwe: Meta-Analysis. Journal of Strength and Conditioning Research . 2010. 24 (4): 1150-9.
> Krieger, J. Wosiyana ndi Zida Zambiri Zotsutsana Zochita: Kugonjetsa. Journal of Strength and Conditioning Research . 2009. 23 (6): 1890-901.
> Radaelli, R., Fleck, S., Leite, T. et al. Mphuno-Yankho la Masamba 1, 3, ndi 5 Otsutsana Kuchita Zolimba pa Mphamvu, Kupirira Kwambiri Kwambiri, ndi Hypertrophy. Journal of Strength and Conditioning Research . 2015. 29 (5): 1349-58.