Kulemera Kwambiri Kumangirira Mphamvu Yamanja ndi Mphamvu

Ntchito yaikulu yopanga mphamvu ya mwendo ndi mphamvu

Kupititsa patsogolo ndikuchita masewera olimbitsa thupi omwe ndi abwino kwambiri chifukwa chochita masewera olimbitsa thupi kuyambira pomwe angasinthidwe kuti apange munthu wopha munthu aliyense, kaya mwangoyamba kumene kuchita masewera olimbitsa thupi kapena mwakhala mukuphunzitsidwa kwa zaka zambiri. Ali ndi chiopsezo chochepa chovulaza ndipo, ndi kusintha pang'ono, amapereka bwino cardio Workout, kulimbikitsa mphamvu kapena kuchita masewero olimbitsa thupi.

Nchifukwa chiyani Olemera Amakwera Pamwamba?

Zochitazi zikhoza kuchitika pafupifupi paliponse pamene chida chofunika chokha ndicho chokhazikika , kapena bench, ndi zolemera zina.

Ngati muli ozindikira, mutha kugwiritsa ntchito mpando wolimba panyumba, ndipo lembani kachikwama kake ndi madzi ogwiritsira madzi kuti mupeze zofanana.

Chifukwa cha kugwiritsidwa ntchito kwake, ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi, monga kulumpha kwa plyometric , chifukwa iwe umapindula ndi kusunthika kumtunda popanda kuthandizira; komanso masewera olimbitsa thupi , chifukwa ndi ovuta kwambiri kuchita bwino, ndipo pali chiopsezo chochepa chovulaza.

Bhonasi ina kuchitapo kanthu cholemetsa ndikuti imalimbitsa mwendo aliyense payekha, osati monga umodzi. Izi zimathandiza kutsimikiza kuti mukukumanga mphamvu mofanana pambali iliyonse, komanso osakondwera ndi mwendo umodzi. Chifukwa chakuti mukuyendetsa mwendo umodzi panthawi, zochitikazi zimathandizanso kuti mukhale wokhazikika, kukhazikika, ndi chikhalidwe chokwanira chifukwa mumayenera kuchepetsa kulemera pamene mukuyenda pang'onopang'ono komanso mmbuyo, ndi kutsogolo ndi kumbuyo.

Mapindu ena a ntchitoyi ndi awa:

• Zolinga zapamwamba zowonjezera pambuyo pake (kugwedeza ndi kuyika zinthu zina).
• Zabwino kwambiri pomanga quadriceps mphamvu.
• Zimapangitsa kuchepetsa nkhawa pa bondo.
• Kusintha mosavuta zochitika zofunikira kuti pakhale vuto lalikulu.

Kukhazikitsa Mapazi Anu Olemera

Pali mitundu itatu yomwe muyenera kulingalira pokonzekera zochitika zanu zolimbitsa thupi:

1. Kuthamanga Kwambiri
   Kutalika kwa sitepe ndiko kusinthika koyamba kuganizira. Pansi sitepe, kwambiri quadriceps amagwiritsidwa ntchito. Pamwamba pamsitepe, kwambiri hamstrings ndi glutes zimagwiritsidwa ntchito. Woyamba amayamba ndi sitepe yotsika kwambiri mwinamwake masentimita 6-8, mpaka kayendetsedwe kamakhala kokwanira. Cholinga chotsatira ndichokweza pang'onopang'ono kutalika kwa msinkhu wake mpaka mutali yomwe chiuno chanu chikufanana ndi pansi pamene phazi lanu likuyenda. Pambuyo podziwa kayendetsedwe kake pamsinkhu uwu, mungasankhe kukweza tsatanetsatane kupyola izi, ndikugwiritsanso ntchito hamstrings ndi glutes.
2. Kuchuluka kwa Mtengo
   Yambani pang'onopang'ono pang'onopang'ono kuonjezerani zitsulo kapena mabulosi ngati mukufuna. Kugwiritsira ntchito mabulosi kumakuthandizani kuti muthe kukweza kwambiri, koma kugwiritsira ntchito mankhwala osokoneza bongo ndi njira yabwino. Ngati cholinga chanu ndikupeza mphamvu, yambani kulemera kwambiri, pang'onopang'ono mupite mofulumizitsa, 8-12 patsiku. Kupanga mphamvu zowononga , kapena kuwonjezera thupi la mtima, kutenga zochepa, kupita mofulumira, ndi kuchita mobwerezabwereza - 20-25 pa nthawi iliyonse.
3. Kuthamanga
   Kufulumira kwa kayendetsedwe ka kayendetsedwe kambiri kumadalira kwambiri zolinga zanu ndi mtundu wa maphunziro omwe mukuchita. Monga tafotokozera pamwambapa, mutha kukhala ndi cardio yopanga mofulumira kwambiri pochita masewera olimbitsa thupi , osuntha mofulumira, ndi kupanga maulendo ambiri pamtundu uliwonse. Pamene mukuwonjezera kulemera, mutha kuchepetsa kuyenda (chifukwa cha chitetezo komanso vuto).

Njira 4 Zopangira Kulemera Kwambiri Pamwamba

Kupitanso patsogolo ndizochita masewera olimbitsa thupi onse oyamba kumene komanso ochita masewera olimbitsa thupi chifukwa mungathe kuwonjezera pang'onopang'ono kuvutika kwa masewerowa powonjezera kutalika kwa msinkhu, kulemera kwake, komanso msinkhu wa kayendetsedwe ka ntchitoyi. Nazi zina zosiyana kwambiri zomwe zafotokozedwa kuyambira zosavuta kwambiri.

1. Osauka Akuyandikira
   Yambani ndi njira yosavuta. Yambani ndi phazi lamanja, mubweretse phazi lamanzere kuti mukakumane nalo pamwamba pa sitepe, kenaka pitani pansi kumanzere. Bwerezani izi pa nambala yeniyeni ya kubwereza, ndiye kutsogolo ndi phazi lamanzere ndi kubwereza chiwerengero chomwecho cha kubwereza. Woyamba angasankhe kuchita izi kwa nthawi yoikika (miniti imodzi, mwachitsanzo), mmalo mwa nambala yowonjezera.

1. Njira Yoyamba Kulemera Kwambiri
   Uku ndiko kuyenda komweko monga pamwambapa, komabe inu mumakhala ndi zibonga m'manja mwanu kapena mabulosi pamapapu anu pamene mukukwera ndi pansi. Apanso, mukhoza kupita nthawi kapena kubwereza malingana ndi zolinga zanu.
2. Mphamvu Yokwera
   Kuti muyambe kugwira ntchito mwamphamvu, kapena kuphulika, yambani ndi phazi limodzi pa sitepeyo ndipo pamene mukukwera, dzipangitseni nokha kuchoka pa sitepeyo, kenako pang'anani mofulumira ndi mapazi onse pa sitepe. Yambani pansi ndipo mutenge phazi lomwe mumatsogolere ndi kubwereza.
3. Mphamvu Yolemera Ikubwera Pamwamba
   Pamene mukuwonjezera nyonga yanu ndikukonzekera njira yanu, mukhoza kuyamba kuwonjezera kulemera kwachangu. Onetsetsani kuti mugwiritse ntchito njira zochepetsetsa, kuchepetsa kuchepa ndi nthawi zonse pansi mofatsa.