Ngati munagunda zolemetsa kapena masewera olimbitsa thupi, mukudziwa momwe zingakhalire zokhumudwitsa pamene thupi lanu limangoyankha.
Chinthu chokhudza kuchita masewera olimbitsa thupi ndikuti chimagwira ntchito ... koma chimasiya kugwira ntchito nthawi ina. Chifukwa chiyani? Chifukwa thupi lanu limasinthira ku zomwe mukuchita. Nthawi iliyonse mukamachita masewera olimbitsa thupi, thupi lanu limayesetsa kukulirakulira kapena kulipirira kotero kuti mutha kuchita bwino nthawi yotsatira.
Koma chimachitika ndi chiyani mukapitiriza kuchita zomwezo? Mukusiya kupeza zotsatira.
Mfundo Yowonjezera
Pali mfundo zina zoyenera zokhudzana ndi thanzi labwino, mfundo ya FITT , yomwe imatsogolera ntchito zathu - nthawi zambiri, mwamphamvu, mtundu ndi nthawi. Ngati muleka kusiya kugwiritsa ntchito mfundo zimenezi pamasabata angapo kapena apo, mumayambitsa ngozi.
Ndi kuphunzitsa mphamvu, chimodzi mwazofunikira kwambiri zomwe mungachite kuti mutulukemo ndikutulutsa zotsatirazi ndi chinthu chimodzi m'malingaliro: Kuposa. Izi zikutanthauza ngati mupitiriza kuchita zomwezo ndi zolemera zofanana ndi nambala yomweyi, muyenera kusintha.
Njira Zophunzitsira Zatsopano Zotuluka mu Rut
Piramidi / Triangles
Mu maphunziro awa, inu mukhoza kuonjezera kapena kuchepetsa kulemera kwanu pa chigawo chilichonse. Mukhoza kuyenda kuchokera ku kuwala kupita kulemera (kumakhala kosavuta kuyambira mutatentha kwambiri musanayambe kwambiri) kapena kuchoka kulemera kwambiri (mukuwoneka bwino kwambiri chifukwa mphamvu zambiri zimagwiritsidwa ntchito poyambirira).
Kugwiritsa ntchito njira yophunzitsira kumagwiritsa ntchito mitundu yosiyanasiyana ya minofu, kumayesayesa zovuta pang'onopang'ono komanso mofulumira .
Chitsanzo:
Kuwala Kwakukulu:
ikani 1 - 12 kubwereza
ikani 2 - 10 kubwereza
ikani 3 - 8 kubwereza
Kuwala Kuwala:
ikani 1 - 8 kubwereza
ikani 2 - 10 kubwereza
3 - 12 kubwerera
Yesani kugwiritsa ntchito piramidi izi kusintha:
Zosintha
Njira yophunzitsira imeneyi ikhoza kukhala yothandiza kwambiri chifukwa magulu osiyanasiyana amtundu angagwiritsidwe ntchito pochita maselo awiri kapena atatu popanda kupumula pakati. Mukhoza kupanga magulu amodzimodzi kapena magulu otsutsa, kudalira momwe mukufunira ntchito yanu. Zitsanzo:
Zosintha
Zotsatirazi zimaphatikizapo kuchita masewero atatu osiyana a gulu la minofu popanda kupuma pakati pa maselo. Zitsanzo:
Kutentha kwa Pre-Exhaustion
Ichi ndi mtundu wina wapamwamba kwambiri womwe umayikidwa woyamba kuchita masewera olimbitsa thupi ndipo yachiwiri ndizochita masewera olimbitsa thupi. Izi zingathandize kumanga mphamvu ndi kupirira kwina mu minofu yomwe yatha kale pamene ikuwonjezera zovuta kwa zina zing'onozing'ono, zothandizira minofu.
Chitsanzo :
Mphepete mwa chifuwa amatsatiridwa ndi makina osindikizira
Kuwonjezeka kwa malamulo kumatsatiridwa ndi squats
Agonist / Wotsutsana
Izi zimaphatikizapo kugwira ntchito zotsutsana ndi magulu a minofu kuti, pamene minofu ikugwira ntchito, minofu yotsutsana ikuwongolera. Akatswiri ambiri olimbitsa thupi amamva kuti maphunzirowa amapereka mpata wabwino kwambiri wa ntchito yabwino. Kugwiritsira ntchito magulu otsutsana ndi minofu kumawonjezera maphunziro a neuromuscular ndi kugwirizanitsa ndipo amatha kubwezeretsa nthawi pakati pa seti.
Chitsanzo:
Kuonjezera mwendo kumatsatiridwa ndi mpukutu wamphongo pa mpira
Bench press pambuyo ndi lat pulldown
Maulendo
Maulendo akuphatikizapo kubwereza masewero anayi kapena khumi omwe amachititsa chimodzi kapena zingapo. Kawirikawiri masewera olimbitsa thupi amatha mphindi imodzi kapena kuposerapo. Njira imeneyi ingakhale yochuluka kwambiri.
Chitsanzo : Kuthamanga kwa Lat , chifuwa chapachifuwa , masewera , masewera , mapaipi , makina apamwamba , mwana wang'ombe amaukweza, maulendo apamwamba.
Kubwezeretsedwa Kumbuyo
Njira yophunzitsira imakuthandizani kutopa kwambiri magalimoto. Mukachepetsa kutopa ndikuchita zovuta zitatu kapena zinai mpaka mutatopa nthawi yachiwiri.
Chotsalira chimodzi ndichokuti mungafunike malo owona malo kuti akuthandizeni kuti mutsirize.
Chitsanzo : 10 mapiritsi ophimba pa mapaundi 25, otsatiridwa ndi ma 4-curls curls pa mapaundi 15
Mlaliki
Kuchita gawo lokha lachizoloŵezi chochita masewero olimbitsa thupi kudzakuthandizani kuti muzigwira ntchito mwakuya. Zindikirani: njira iyi imayanjanitsidwa ndi kuwonongeka kwa minofu ndi kupweteka, kotero inu muyenera kukhala odzipereka kwambiri kwa ichi!
Chitsanzo: gawo lochepetsedwa la pushup .
Mndandandawu ukuyenera kukupatsani lingaliro la kuchuluka kwa zomwe mungasankhe pankhani ya kulemera. Ziri kwa inu omwe mukufuna kuti muziwagwiritsa ntchito, koma nthawi zonse kumbukirani kuti muyambe pang'onopang'ono ndipo mulole thupi lanu lizigwirizana ndi ntchito yanu yatsopano. Sungani masiku opumula kuti minofu yanu ikhoza kuchiza ndi kukula, ndipo musaiwale kutambasula. Monga nthawi zonse, chizoloŵezi chanu chiyenera kukhazikika