Pangani Pulogalamu Yanu pa Zolinga Zanu
Kusintha ndi kubwereza (kubwezeretsa) kumapanga maziko a mapulogalamu ophunzitsira kulemera.
- A rep reprise ndi chitsanzo chimodzi chochita masewero olimbitsa thupi - mkono wopiringa ndi chithunzi.
- Choyimira ndizobwereza mobwerezabwereza zomwe zimagwiritsidwa ntchito motsatizanitsa nthawi zambiri osati masekondi pakati pa kubwereza (ngakhale zingakhale zambiri mu mapulogalamu ena).
Nthawi za mpumulo pakati pa seti nthawi zambiri zimakhala pamasekondi 30 mpaka 2 mphindi koma zingakhale zazifupi kapena zotalika malingana ndi cholinga china.
Kusintha ndi Kukonzanso Kukwaniritsa Zolinga Zanu Zophunzitsa
Chinthu chotsatira chomwe mukufunikira kulingalira ndi momwe mungapangire ndondomeko za seti ndi reps kuti agwirizane ndi zolinga zanu. Tiyeni tiyang'ane pa zolinga zowonjezera mphamvu za mphamvu. Kuti mudziwe zambiri zokhudza kulemera kwake, onani: Mmene Mungadziwire Zomwe Mungayesetse Kulimbitsa ndi kuwerengera kulemera kwa kulemera kwa thupi, Best Guide Training Training Guide .
Maphunziro a General Fitness
Ndondomeko yoyenera yolimbitsa thupi iyenera kuyendetsa mphamvu zonse komanso zomangamanga. Poganizira za reps ndi seti, kwinakwake mu 8 mpaka 15 kubwereza kwa 2 mpaka 4 amatha kupitirira 8 mpaka 12 zochitika ziri zolondola. PAMASIKU ano, musakwezeko kwambiri kapena mwatcheru, koma onetsetsani maziko abwino musanayesere ntchito zina zofunikira.
Maphunziro a Mphamvu
Maphunziro a mphamvu, makamaka, osati kumanga thupi kapena kupanga thupi amafunika kuchuluka kwa kubwereza ndi katundu wapamwamba.
Mwachitsanzo, alangizi amphamvu angagwiritse ntchito 5x5 dongosolo, ndiko kuti, 5 magulu asanu a kubwereza. Pazifukwa zonse, katundu wapamwamba adzagwiritsidwa ntchito ndipo kupumula kwakukulu pakati pa maselo kudzakhala kofunika. Ndondomeko ya neuromuscular imayankha ku katundu wolemetsa mwa kuwonjezera luso lanu lokwezera katundu wolemetsa. Ngakhale minofu yokwanira ikufunikanso, kuphunzitsidwa kwa minofu sikungowonjezera mphamvu mofanana.
Maphunziro a Misala
Minofu imafuna kupanikizika kwapadera kuti kuwonjezeka kukula. Izi zikutanthauza kugwira ntchito minofu mpaka pamene lactate imamangirira ndi minofu imawonongeka mkati. Kukula kumakula kumachitika mukapuma, kudya moyenera komanso kukonzanso minofu - pakukula kukukula. Kuphunzitsa kotereku kumafuna chiwerengero chapamwamba cha kubwereza pamagulu osiyanasiyana kuti athandize mfundo yosokoneza, yomwe nthawi zina imatchedwa "kuphunzitsa kulephera." Njira yowakhazikitsa thupi ingakhale magulu atatu a machitidwe khumi ndi awiri, pamtundu umene umalephera kugonjetsa (kapena pafupi) pafupipafupi.
Maphunziro a Mphamvu
"Mphamvu" ndikhoza kusuntha chinthu pa liwiro lapamwamba. Gwiritsani ntchito mofanana ndi misa mofulumizitsa ngati mukufuna. Maphunziro a mphamvu amayenera kuti muzichita mofulumizitsa mbali ya kukweza, kupumula, kenaka chitani kachiwiri. Mukamaphunzitsa mphamvu, mumakweza zolemetsa zolemera kwambiri, mwapangitsenso mwatsatanetsatane kayendetsedwe ka ntchitoyi, kenako pumulani mokwanira kuti mupeze bwino musanayambe kuchita zimenezi. Muyenera kutsimikiza kuti kukankha kapena kukoka kwachitika mofulumira.
Maphunziro a Kupirira
Kuphunzitsa kulemera kwa kupirira kumafuna kuti muzichita zambiri mobwerezabwereza, mwina 20 kapena 30, ndi zolemera zolemera. Mutha kuwona chifukwa chake muyenera kuchita izi.
Kodi ntchito ya tsiku ndi tsiku yomwe imafuna minofu kupirira? Kuchita ntchito imeneyi ndi njira yabwino kwambiri yophunzitsira kuposa kuphunzitsa kulemera. Mwachitsanzo, thawirani miyendo, kusambira kapena mzere kwa mikono.
Maphunziro a Mapiri a Olimpiki
Kuthamanga kwa Olimpiki kumafuna mphamvu ndi mphamvu. Mapulogalamu osiyanasiyana ophunzitsira alipo, ndipo ophunzitsira olimpiki amaphunzitsa kuchita zinthu ziwiri zokha: zoyera ndi zowonongeka, ndi kulanda. Zophunzitsa zambiri makamaka zikuphatikizapo 6 kapena kupitilira mobwerezabwereza. Iwo sakufuna kuphunzitsidwa kwa mikono ndi miyendo yayikuru ndi kubwereza kwina. Mu magawo ena, iwo amachita mapikidwe a Olimpiki okha.
Mu magawo ena, kusiyana kwa kuyeretsa ndi kofiira ndi kulanda kumaphatikizapo. Nthawi zonse, liwiro la kukweza ndilofunikira; ndipo ndithudi, pomalizira pake, cholemera chonse.