Maphunziro olimbitsa thupi, komanso zomanga thupi kapena zomangamanga sizikhala ndi cholinga chomwecho. Maphunziro a mphamvu amatengera dongosolo la neuromuscular, pamene minofu yomanga (kumangirira thupi) ikufuna kumanga minofu yambiri mwa kusintha minofu ya thupi.
Ngakhale kukula kwa minofu ndi kukula kwa thupi kumapatsa mphamvu, kupititsa patsogolo kayendedwe ka thupi kumayendetsedwa m'njira zina zosiyana.
Pansipa, mudzawona momwe zolinga zogwirira ntchito ndi maphunziro abwino zikuyendera pa zotsatira zake-minofu kapena mphamvu.
Mmene Kumanga Kwachangu ndi Mphamvu Zimaphunzitsira Zovuta pa Zomwe Zingakuthandizeni
Kumanga misampha kumayambitsa matenda oopsya a minofu-minofu ikukula kukula kwakenthu. Zopindulitsa zina zikhoza kukhala kuwonjezeka kwa madzi m'maselo a minofu (sarcoplasmic hypertrophy) m'malo mopanga minofu yatsopano yambiri.
Maphunziro olimbitsa thupi amayesetsa kuwonjezera mphamvu zogwirira ntchito. Amalimbikitsa chitukuko cha khunyu pamodzi ndi chitukuko cha mtundu wa 11a minofu ya minofu. Kuonjezerapo, kuphunzitsa mphamvu kumaphatikizapo myofibrillar (ulusi wa fiber), ndi kuphunzitsa minofu pa sarcoplasmic (cell cytoplasm) kupititsa patsogolo-zomwe sizikutanthawuza kuti palibe chitukuko cha chikopa ndi kuphunzitsidwa.
Chitsanzo china cha kusiyana kotere pakati pa zolinga zaumunthu zingathe kuwonetsedwa mu kuphunzitsa mwamsanga kapena kupirira.
Kuphunzitsa mofulumira, sprinting, mwachitsanzo, kumatsindika zachangu, mtundu wa 2 minofu yomwe imayambitsa mphamvu zowonjezera mphamvu, pamene kuphunzitsa kupirira kumapanga mphamvu (mitochondria) zomwe zimapereka mphamvu kuti zithe kupirira. Mukhoza kuphunzitsa m'njira yomwe ikukhazikitsa mphamvu za mphamvuyi ngakhale kuti tonsefe tili ndi zida zamtundu wambiri.
Malangizo
Kugwiritsa ntchito thupi / kumangiriza thupi
Kumanga thupi kumagwiritsa ntchito maphunzilo omwe amathandiza kukula kwa minofu, monga pansipa:
- Pulogalamu yabwino yowonjezera zakudya zomwe zimathandiza kuchepetsa mafuta ochepetsa thupi ndi mapuloteni okwanira kumanga minofu.
- Kuwonjezereka kwakukulu ndi kofunika kuti chiwerengero cha minofu chikhale chokwanira komanso kuwonjezeka kwakukulu, zomwe zikutanthauza kuti kusintha kwa pulogalamu yopangira kulemera kwa minofu kumakhala kopindulitsa kwambiri kuti pakhale minofu.
- Kwa anthu ochepetsetsa ndi ochepa, tikulimbikitsanso kuti pulogalamu yowonjezera ikhale yogwiritsidwa ntchito (70-85% ya 1 RM) kwa 8-12 kubwereza pokhapokha mwayikidwa pamasewero atatu kapena atatu pa masewera olimbitsa thupi.
- Pofuna maphunziro apamwamba, tikulimbikitsidwa kuti 70-100% ya 1 RM agwiritsidwe ntchito pa 1-12 mobwerezabwereza pokhazikika kwa maselo atatu kapena asanu pa masewera olimbitsa thupi panthawi yomwe ntchitoyo imakhala yopitilira 6 12 RM ndi maphunziro ochepa a 1-6 RM.
- Ndibwino kuti wophunzira pakati pa anthu apakati aziphunzitsa ndi katundu wofanana ndi 60-70% ya 1 RM kwa 8-12 kubwereza.
- Maphunziro apamwamba oyendetsera maulendo a 80-100% a RM 1 kwa 1-6 amatha kuti awonjezere mphamvu ya minofu.
Mukhoza kuona kuti muzitsogozozi zimakhazikitsidwa ndi a bungwe la American College of Sports Medicine, kuti maphunzirowa ndi ofanana ndi wachinyamata mpaka pakati, akupanga mphamvu ndi minofu.
Koma ophunzitsa apamwamba amatha kubwereza mobwerezabwereza ndi kuchepetsa kulemera kwa kumanga thupi, ndi zolemera zolemera ndi zochepa zobwerezabwereza kuti aphunzitse mphamvu.
Kwa othamanga ambiri ochita zosangalatsa ndi ophunzitsa zamaphunziro olimbitsa thanzi, mphamvu yowonjezera komanso kuphunzitsa minofu idzakhala yothandiza kwambiri. Komabe, ngati mukufunikira kuikapo chidwi, ndi bwino kudziwa momwe mungasinthire muzitsulo zanu zochita masewera olimbitsa thupi mukadzafika pazomwe mukuphunzitsira zolemera.
Kaya mukuphunzitsa mphamvu kapena minofu, kapena kuphatikiza, muyenera kudzipereka ku zochitika zoyenera ndi mapulogalamu a pulogalamu kuti mukwaniritse bwino.
Zotsatira:
Nicholas Rates, Brent Alvar, Tammy K. Evetoch Terry J. Housh, W. Ben Kibler, William J. Kraemer, N. Travis Triplett. Zitsanzo Zowonjezereka mu Maphunziro Otsutsa kwa Achikulire Odwala. Mankhwala ndi Sayansi M'maseĊµera & Zochita: March 2009, Voliyumu 41, Issue 3, pp 687-708.