Mukakweza zolemera, mochuluka ndipo nthawi zambiri mukhoza kubwerera
Maphunziro olimbitsa thupi ndi amodzi mwa machitidwe odziwika kwambiri omwe anthu ambiri akugwiritsa ntchito kuti achepetse thupi ndi kuyenerera. Kudziwika kwa mapulogalamu monga CrossFit , Fitness Bootcamps , ndi Maphunziro a Mphamvu ndi Otsitsimutsa watsegula chitseko cha anthu ambiri kuti awonjezere kulemera kwazomwe amachitira pochita masewera olimbitsa thupi. Iyi ndi nkhani yabwino chifukwa phindu la kumanga minofu ndi kupititsa patsogolo mphamvu zambiri, makamaka kwa amayi omwe amanyamula zolemera .
Phindu la maphunziro amphamvu ndi awa:
- kukula kwa minofu, mphamvu, mphamvu, ndi chipiriro
- kuchepa kwa mafuta a thupi
- Kuwonjezeka kwa mafupa
- kuwonjezeka kwa HDL cholesterol
- Kusamalira bwino shuga
- bwino kuthamanga kwa magazi
- kudzidalira komanso kudzidalira
Phindu la kuwonjezera mphamvu pazomwe mukuchita popita kuntchito ndiwonekeratu, komabe pamene mapulogalamu ochuluka masiku ano ali ndi zolimbitsa thupi pamtima, zimakhala zophweka kugwiritsira ntchito zolemera komanso kuti mutha kuvulaza, kupuma, kapena kuchepa .
A Basic Strength Training Form
Ntchito yofunika kwambiri yopangira mphamvu ndi kulemera kwake ndi yosavuta, sankhani masewero olimbitsa thupi, sankhani kulemera kwake komwe mungakwezeko, kangati mungayimilire komanso nthawi zambiri mukachita masewera olimbitsa thupi.
Njira yeniyeni yomanga mphamvu ndi izi:
(kuchuluka kwa kulemera) x (reps / seti) x (mafupipafupi ochita masewera olimbitsa thupi) = kupindula kwa mphamvu.
Komabe, zimakhala zovuta kwambiri mukaganizira njira zopanda malire zomwe mungasinthe. Kuphatikiza kwazomwe kuli kosatha, kotero kusankha chimodzimodzi momwe mungasinthire kungakhale kosalamulirika mofulumira. Makamaka ngati mukuchita tsiku ndi tsiku ndikuchita mitundu yofanana ya kayendedwe kawo.
Pofuna kuti mukhale olimba, muyenera kudzipikisana nokha ndikugwira ntchito kuti muwonjezere minofu. Koma mutagonjetsedwa, muyenera kumangapo mpumulo kotero kuti minofu ikhoze kumanganso ndi kusinthasintha kupsinjika. Ngati mutapumula minofu nthawi zambiri koma musalole mpumulo wokwanira, mungathe kutha msinkhu ndikufooka.
Pokhudzana ndi kuphunzitsa kulemera, chinsinsi chokonzekera ndicho kupeza kugwirizana kophunzitsira mphamvu ndi mphamvu. Zochuluka, kapena zosakwanira, zamtundu uliwonse kapena zowonjezera zingathe kutha pang'ono kapena popanda kusintha.
Zifukwa Zowononga Zolemera
Kugwiritsa ntchito zilembo nthawi zambiri kumawonekera ngati maulendo opita kuntchito kapena kuphunzitsa kwambiri ndipamwamba kwambiri. Pofuna kupewa kuponderezedwa, kumbukirani kuti mukhoza kuwonjezera chimodzi mwa iwo panthawi kapena mutha kutentha mofulumira. Kotero ngati mukugwira ntchito nthawi zambiri, muyenera kuwonjezera mphamvu yanu. Ngati mumaphunzitsa mobwerezabwereza, mungathe kuchita zambiri. Inu mumakhala mumsampha pamene mukuyamba kuganiza kuti zambiri nthawi zonse zimakhala zabwino. Si.
Zizindikiro Zochenjeza za Overtraining
Mukamagwiritsa ntchito mphamvu zolimbitsa thupi chifukwa cha kuchulukitsitsa kapena kupitirira malire - mumakhala ndi nthawi yochepa yopuma - zizindikiro zoyambirira ndizo zizindikiro zofanana ndi zomwe zimapangitsa anthu othamanga kwambiri kuti azitha kupirira matendawa .
Mtundu wina wa kulemera ndi zolemera umachitika pamene mumaphunzitsa kwambiri mwamphamvu ndi kulemera kwambiri, nthawi zambiri. Kwenikweni, izi zikutanthauza kuti mukukweza zolemera nthawi zonse. Mtundu woterewu umachepetsera ntchito ndipo ukhoza kuyambitsa wothamanga chifukwa cha kuvulala pamodzi.
Ziribe kanthu kuti mumagwiritsira ntchito mankhwala otani, zizindikiro zowonetsera zili bwino. Zizindikiro zazikulu zowononga kupititsa patsogolo ntchito ndizokuti ntchito yanu ikuchepa ndipo ntchito zanu sizikusangalatsa. Zizindikiro zina zomwe zimawoneka za kupititsa patsogolo ndi:
- Amachepetsa mphamvu, mphamvu, ndi chipiriro
- Kuchepetsa kugwirizana
- Kuwonjezeka kwa mtima wamtima (HR), kapena kuthamanga kwa magazi
- Kuwonjezera malaise ndi kutopa
- Zovuta kugona
- Kukhumudwa, kuvutika maganizo, kusasamala
- Kupweteka kwa minofu, kuchulukana, ndi ululu
- Kudzichepetsa
- Kuzizira mobwerezabwereza ndi kupweteka
- Kulowera pang'ono
Malangizo Othandizira & Kuthetsa Kugonjetsa
Ngati akudziwika mofulumira, n'zosavuta kupewa ndi kukonza zizindikiro zowonongeka. Mwachiwonekere, mpumulo ndizoyamba kuchita, koma nthawi zambiri zimakhala zovuta kwa wothamanga wodzipereka. Ngati muzindikira zizindikiro zomwe tazitchula pamwambazi, mukutsatira ntchito yanu, mutenge masiku angapo ndikuchita zochepa kwambiri. Pitani paulendo kapena mupange tsiku lakutambasula ndikusokoneza chizoloŵezi chanu mpaka thupi lanu likubweranso. Mukabwerera ku maphunziro amphamvu, onjezerani nthawi yambiri ya mlungu uliwonse. Nazi zofunikira zina zomwe zingapewe kupititsa patsogolo:
- Onjezerani masiku ochulukirapo ochizira sabata iliyonse.
- Pewani ntchito yanu yopewera kuti musatenge minofu yomweyo mofanana mlungu uliwonse.
- Pewani kukhala ndi mphunzitsi wamkulu (mafupipafupi) komanso mwamphamvu kwambiri.
- Musamagwiritse ntchito minofu nthawi zonse kuti musalephere.
- Tsatirani ndondomeko yopangira nthawi .
Potsirizira pake, kuti mutetezedwe, muyenera kuchita nawo ntchito ndi mphunzitsi kapena mphunzitsi amene angayang'anire pulogalamu yanu ndikukutsatirani pulogalamu yowonjezereka, yomwe imamanga mosiyanasiyana yomwe imaphatikizapo magawo awiri a maphunziro apamwamba omwe amatsatiridwa ndi magawo a katundu wocheperapo ndi kuwonjezeka nthawi.