Phunzirani Mmene Mungayesere Mphamvu Zanu Zopweteka
Mphamvu za mitsempha ndi chimodzi mwa zigawo zisanu zofunika kwambiri pa thupi la thupi. Mphamvu imatanthawuza ngati mphamvu yaikulu yomwe ingapangidwe mu minofu kapena minofu ya minofu panthawi yokhazikika. Chitsanzo chingakhale cholemera kwambiri chomwe mungathe kuchikweza mu chikhomo chabwino.
Kodi N'chiyani Chimatsimikizira Mphamvu Zamphamvu?
Mukamaganizira za momwe mulili amphamvu, pali zigawo zikuluzikulu zomwe zimagwirira ntchito pamodzi.
Mukakweza katundu kapena kukankhira katundu, zambiri zimangokhalapo osati kungokhala ndi minofu yaikulu. Mphamvu ya thupi ya minofu imakhudzidwa ndi kukula kwake, malo ozungulira, komanso mitundu ya minofu mu minofu, chingwe chofulumira kapena zochepetsera pang'ono.
Kenaka, minofu imafuna mphamvu ya neural yokwanira, monga mpweya wothamanga umayenera kuyambitsa kupweteka kwa minofu. Ayenera kuwotcha m'njira yowonongeka, motero minofu yambiri imayamba pomwepo. Muyeneranso kugwiritsa ntchito minofuyo mwaluso kuti musunthire mgwirizano, ndipo izi zikutanthauza kukhala ndi ziwalo zathanzi, mafupa, mitsempha, ndi matope.
Minofu ina imathandiza kuthandiza ndi kutsutsa mchitidwe wa minofu kuti ilamulidwe. Makhalidwe ndi maudindo ndi ofunikira kuti athe kugwiritsa ntchito mphamvu ya minofu mpaka kufika pamtunda. Kusintha pang'ono pang'onopang'ono kungapangitse kusiyana kwakukulu kwa kuchuluka kwa mphamvu zomwe zingagwiritsidwe ntchito.
Kuphunzitsa kumanga minofu mwa kukweza ndi kukankha zolemera, pogwiritsa ntchito mawonekedwe olondola, kumalimbitsa minofu. Sikuti mphamvu yophunzitsira mphamvu imapanga minofu ya mitsempha, imaphunzitsanso mitsempha kuti iwononge mitsempha, ndipo mumaphunzira mawonekedwe abwino kuti mugwiritse ntchito minofu.
Mmene Mungamangire Zovuta Zambiri
Kodi mphamvu ya Muscular imayesedwa bwanji ndi kuyesedwa?
Kubwereza kubwereza kwakukulu ndiyeso ya kuyesa mphamvu ya minofu. Ilo liri lofupikitsidwa monga 1RM. Kuti achite mobwerezabwereza mayeso, Kramer ndi Fry (1995) adakhazikitsa pulogalamu yomwe imagwiritsidwa ntchito kwambiri. Makina osindikizira a bench ndi makina oyendetsa mwendo nthawi zambiri amayesedwa pofuna kudziwa thupi lapamwamba ndi mphamvu ya m'mimba. Mukhoza kuyang'ana momwe mungagwiritsire ntchito makina osindikizira a bench omwe analemba ndi Dr. Lon Kilgore.
Kuti muyese mayeso a 1RM , mungatenthedwe ndi kulemera komwe mukuganiza kuti ndi theka la zomwe mungathe kuzikweza pazochita zanu, chifukwa chazokambirana 5 mpaka 10. Kenaka mumapumula pang'ono ndikuwonjezera kulemera kwake kuti muthe kukweza katatu kapena kasanu, pafupifupi 75 peresenti. Tsopano mukuwonjezera kulemera pang'ono ndikukweza kamodzi. Ngati mutha kukweza ndi mawonekedwe abwino, dikirani maminiti atatu kapena asanu, kuonjezerani kulemera ndikuyesanso. Mukubwereza tsatanetsatane wa kuwonjezera kulemera, kuyesa kukweza, ndi kupumula mpaka mutakwanitse, ndipo simungathe kukweza kulemera kwotsatira kwa mawonekedwe abwino.
Kulimbitsa mphamvu mu chithandizo chamankhwala ndi kukonzanso kumagwiritsa ntchito njira yosavuta yotsutsa kupanikizika. Amagwiritsidwa ntchito poyesa ngati minofu ikugwira ntchito bwino kapena ayi.
Wothandizira angagwiritsenso ntchito dynamometer kuti ayese mphamvu ya minofu inayake.
Zizindikiro za thupi labwino
Zina mwa ziwalo za thupi la thupi ndizokhazika mtima pansi , kupirira kwa mtima , kusintha kwa thupi ndi thupi .
Chitsime:
Kraemer, WJ & Fry, AC (1995). Kuyeza mphamvu: chitukuko ndi kuyesa njira. P. Maud & C. Nieman, DC (1995). Mankhwala olimbitsa thupi ndi masewera: Njira yokhudza thanzi (3rd ed.). Palo Alto, CA: Kulemba Bull.