Ngati mwakwezapo miyeso, mwinamwake mukudabwa kangapo kuti mukuyenera kulemera kotani. Kodi mukukweza mokwanira? Mumachita zolemetsa bwanji?
Ambiri a ife timakonda kulakwitsa pa mbali yopepuka, zomwe ochita kafukufuku adziwe kale. Malinga ndi kafukufuku wopangidwa ndi yunivesite ya Michigan, ofufuza adayamba oyamba (amuna ndi akazi) kudzera mndandanda wambiri, kuti athe kusankha zolemera zawo.
Pambuyo poyesa 1 rep max , kuchuluka kwa kulemera kwake komwe munthu angakhoze kukweza kuti abwezeretse, iwo adasankha kuti ambiri anasankha kulemera pansipa zomwe zinkafunika kuti athandize kukula kwa minofu.
Kodi muli ndi mlandu wopita mowala kwambiri? Ngati ndi choncho, mwina simukuwona zotsatira zomwe mungafune. Phunzirani zambiri za chifukwa kukweza zolemetsa zolemera kungasinthe thupi lanu lonse.
N'chifukwa Chiyani Kulemera Kwambiri Ndikofunika Kwambiri Kuti Mukhale Wolemera?
Mukudziwa kuti kutaya mafuta kumaphatikizapo kukula kwa thupi lanu. Chimene simungadziwe ndikuti minofu imasewera kwambiri pakukula kwa thupi . Pounds la minofu imayaka pafupifupi 10-20 makilogalamu pa tsiku pamene mapaundi a mafuta amawotcha makilogalamu asanu.
Izi zikutanthauza kuti kukula kulikonse mu minofu yanu kukuthandizani kutentha makilogalamu ambiri tsiku lonse. Ndipotu, kupitirira kulemera, pali madalitso angapo odalirika ophunzitsidwa mphamvu .
Kodi Mphamvu Yophunzitsa Imatani Pathupi Lanu?
- Kuwonjezeka kupumula mlingo wamadzimadzi kotero inu mumatentha makilogalamu ambiri, ngakhale pamene mukupuma.
- Zimakupangitsani kukhala oonda ndi ochepa - minofu imatenga malo ocheperapo kuposa mafuta kotero, mochulukirapo, mumakhala wochepa kwambiri.
- Amalimbitsa mafupa ndi minofu, yomwe ingateteze thupi lanu kuvulala pamoyo wa tsiku ndi tsiku.
- Kuwonjezera kusala ndi kukhazikika.
- Kumanga chidaliro ndi kudzidalira.
- Zingathandize kuchepetsa kuthamanga kwa magazi ndi cholesterol.
Komabe, zonsezi zimagwira ntchito ngati mukugwiritsa ntchito zolemetsa zowonjezera kuti minofu ikule. Mwa kuyankhula kwina, ngati mutha kukweza zolemera zomwe mwasankha kuti muzichita maulendo opitirira 16-20, simungathe kuona mtundu wa kutayika kwa mafuta mutakhala nawo ngati mukuwonjezera kulemera kwanu.
Chifukwa Chimene Timanyansira Kuchokera Kulemera Kwambiri
Kotero, bwanji ife sitimakweza kwambiri? Kwa ena, makamaka anthu atsopano kuwonjezera kulemera, zingakhale zoopsa. Pali mitundu yambiri yamagetsi-makina, zitoliro, zingwe, ndi magulu. Ndiyeno pali matani a masewera olimbitsa thupi, ndi kovuta kudziwa kumene mungayambe.
Koposa zonse, tikudziwa kuti kukweza zolemera kungatipweteke ndipo, poti, tingatiike pangozi yowonongeka. Zikuwoneka zophweka kwambiri kuti mupewe kuphunzitsa kulemera kapena kusankha zolemera zomwe sizing'ono kuti zisapangitse kusiyana kwakukulu.
Kupatula apo, palinso mantha ena omwe amabweretsa maganizo athu, monga:
- Zimamva zowawa . Cholinga cha kuphunzitsa kulemera, ngati simukudziwa, ndiko kukweza molemera kwambiri momwe mungathere ndi mawonekedwe abwino a chiwerengero cha abwerere omwe mwasankha. Mu moyo wa tsiku ndi tsiku, sitimadzikakamiza kuti tisatope pa chilichonse chomwe timachita, kotero lingaliro limeneli lingangokhala lachilendo, lingakhale lopweteka kwambiri. Ichi ndi chifukwa chimodzi ndibwino kuti oyamba ayambe kugwira ntchitoyo.
- Kuopa kuvulazidwa . Chifukwa minofu yathu imatentha tikamatsutsa ndi kukana, anthu nthawi zambiri amadzimva kuti akudzipweteka okha akamakweza. Ndipo kuvulaza kungakhale mantha enieni kwa oyamba kumene kuvulaza kumachitika ngati mutatuluka kunja thupi lanu lisanakonzekere. Kutenga pang'onopang'ono pamene kulimbana ndi thupi lanu kudzakuthandizani kuvulaza.
- Kusokonezeka . Pamene simunatulukepo zolemera, simungadziwe chomwe chiri cholemetsa kwambiri komanso chomwe chili chowala kwambiri. Zingatengere nthawi kuti mumve thupi lanu komanso zomwe zingagwire.
- Kuopa kupeza bulky . Palibe nthano yakale yokhutira yothamanga kuti amuna azikwera mmwamba ndipo amayi ayenera kukweza kuwala kuti asakhale wamkulu ndi wochuluka. Azimayi amamva izi: Kutukula zolemetsa sizingakupangitseni kuti mukhale wamkulu - mulibe ma testosterone kuti mumange misampha yayikulu. Kukweza zolemetsa zolemera kudzakuthandizani kukhala amphamvu ndi kutaya mafuta.
- Kuopa kupweteka . Chinthu chinanso chokweza zolemera ndizomwe zimagwira mtima. Vuto losokonezeka lomwe limaphatikizidwa ndi kuphunzitsa kutopa ndi lokongola kwambiri ... ngati simunakwezepo zolemera, simungathe kugonjetsa zovutazo kuti muthe kukwera mwamphamvu monga momwe mungathere. Kachiwiri, ichi ndi chifukwa chimodzi ndibwino kuti tilakwe kumbali yochenjeza (ngati mukufunikira), nthawi zonse mukugwira ntchito kuti mukhale ndi vuto lalikulu komanso kulemera.
Zowopsya izi nthawi zambiri zimapangitsa anthu kukweza kulemera komweko kwa milungu, miyezi kapena zaka. Ambiri mwa manthawa alibe chifukwa, ndiye kuti mutenga nthawi kuti mukhale ndi pulogalamu yolemetsa ndikugwira ntchito pang'onopang'ono kumatopa kwambiri.
Poganizira zonsezi, mukhoza kudabwa momwe mungasankhire kuchuluka kwa kulemera kwake. Ndi pamene zinthu zingakhale zovuta pang'ono, koma kuchita kumapangitsa kukhala wangwiro.
Kodi Umsika Wambiri Uyenera Kuwukweza?
Pofuna kulemera , sayansi yapeza kuti kukwera pakati pa 60-80% ya 1 rep max ndiyo njira yabwino yowonjezera minofu kukula, zomwe zimakuthandizani kutaya mafuta.
Vuto ndilokuti ambiri a ife saganizira kwambiri za kulemera kwake komwe tikufunikira, mochulukira kupyolera mu ndondomeko yowonetsera 1 rep max pa zochitika zonse zomwe tikuchita.
Ndipo ngakhale mutayesetsa kupeza 1 rep max ya masewera olimbitsa thupi, sizitetezeka. Pali njira yonse yomwe mungapangire kuti thupi lanu likhale lofunda mokwanira kuti likhale lolemera kwambiri ndipo mukufunikira katswiri akuthandizani kuti musamavulaze.
Kuzindikira Zochita Zanu
Ndiye mumadziwa bwanji momwe mungakwezere ngati simukudziwa 1 rep max? Kawirikawiri, ngati mutasankha 60% -80% ya max, izo zikutanthauza kuti kubwereza kwanu kudzakhala kwinakwake pakati pa 10 ndi 20 kubwereza.
Kukwera pa 80% ndi pamwamba kumakufikitsani kumtunda wotsika, komweko mukakhala ngati mukuyesera kukula. Izi kawirikawiri zimakhala zowonjezera miyendo yapamwamba kwambiri, koma mungathe kugwira ntchito yanu mpaka mutatenga nthawi yanu.
Pakalipano, ndibwino kuti mupitirize kuyambiranso pakati pa 8 ndi 16, makamaka ngati mukukweza zolemera kuti muchepetse thupi, khalani oyenera, ndipo khalani olimba.
Poyang'ana pa njirayi, kuchuluka kwa kulemera kumene mumagwiritsira ntchito kumatsimikiziridwa osati ndi msinkhu wanu wokhazikika koma ndi chiwerengero cha ubongo womwe mukuchita. Ngati mukusintha 8, mutakweza kwambiri kuposa momwe mungatherere 16.
Apa ndi momwe mumayambira ngati muli oyamba.
Kwa Oyamba
- Sankhani kulemera kumene mungakweze kokha nthawi 16 . Izi zikugunda kapena kuphonya, kotero inu mukuyesera. Simukufunika kupita kukamaliza kulephera, koma onetsetsani kuti mukutsutsa thupi lanu. Ngati mungathe kupitirira 16 kubwereza, lembani kalata yomwe muyenera kuwonjezera kulemera kwa nthawi yotsatira.
- Yambani ndi gawo limodzi la masewero olimbitsa thupi , pang'onopang'ono mukugwira ntchito yanu mpaka 2-3 mutha kuwonjezera payikidwa sabata iliyonse.
- Mukawonjezera ma seti ndi kukhala maziko olimba, pambuyo pa masabata 4 kapena ochulukirapo, onjezerani kulemera kotero kuti mutha kutsirizitsa zokwanira 12 zomwe mukuchita.
- Pitirizani kupitilira mwa kuwonjezera rep repamlungu sabata iliyonse mpaka mutapitiliza kuwonjezereka, osapitirira 16, kuwonjezera kulemera kwanu ndi kubwezeretsanso pansi mpaka 10-12.
Chinthu chofunika kukumbukira pankhani ya kulimbitsa mphamvu ndikuti muyenera kukupatsani minofu yambiri kuposa momwe angathere - ndi momwe minofu ikukula.
Vuto lokwezera zolemetsa ndilo masewera aumphawi monga momwe amachitira thupi, ndipo ngati simunasunthire malire anu m'kanthawi, kungochita zolemera kungakhale zonse zomwe mungathe kuchita.
Ngati mukugwirizana ndi pulogalamu yamakhalidwe ndikumanga maziko olimba a mphamvu, mudzakhala okonzeka kuchitapo kanthu ndikukweza minofu yanu. Mudzadabwa ndi kusintha kwa thupi lanu. Chinsinsi ndicho kusankha cholemera kwambiri chomwe mungathe ndikudziwa mmene mumamvera. Nthawi zonse mumatha kukweza kwambiri.
> Chitsime:
> Galasi, Stephen C. Zotsatira za Mayeso Ophunzirira pa Chokha Chokhazikitsa Maphunziro Otsatira. Journal of Strength & Conditioning Research. 22 (3): 1025-1029, May 2008.