Mphamvu ya mitsempha imatanthawuza kuchuluka kwa mphamvu yomwe minofu ikhoza kubweretsa ndi khama limodzi. Mphamvu za mitsempha zimayesedwa panthawi yopuma. Kukula kwa mitsempha yanu ndi mphamvu ya mitsempha yopangitsa minofu ya minofu ikugwirizana ndi mphamvu ya minofu.
Kuwonjezera pa kumvetsetsa tanthawuzo la mphamvu ya minofu, ndifunikanso kumvetsetsa ubwino wa minofu yamphamvu.
Kumanga mphamvu za minofu kumathandizira kuyanjana kwa thupi, kumapanga zochitika za tsiku ndi tsiku mosavuta, kumawonjezera kagayidwe kake, komanso kumachepetsa nkhawa.
Kodi Mphamvu za Muscular N'chiyani?
Mungaganize kuti mphamvu yamtendere ndi yamphamvu kwambiri. Mwachitsanzo, kuchuluka kwake komwe mungathe kunyamula, ndi mapepala angati omwe mungakweze ku masewero olimbitsa thupi kapena kuchuluka kwa mapepala omwe mungathe kuchita panthawi yopuma. Koma tanthauzo lenileni la mphamvu ya minofu ndi lovuta kwambiri kuposa ilo.
Malingana ndi American Council on Exercise (ACE), mphamvu yamtima ndipamwamba mphamvu ya minofu kapena minofu ingagwiritse ntchito panthawi yokha. Mphamvu za mitsempha nthawi zambiri zimayesedwa ndi mayeso a-rep (1-RM). Pa 1-RM, ochita masewero olimbitsa thupi amachitiranso kubwereza kamodzi kokha kochita masewera olimbitsa thupi kuti awone kulemera kwake komwe angatuluke.
Koma palinso zina zomwe zimakhudza momwe iwe uliri wamphamvu ndi mphamvu yochuluka yomwe iwe umayenera kumaliza ntchito za tsiku ndi tsiku kapena zochita.
ACE imapereka matanthauzo a mawu awa omwe ali okhudzana ndi mphamvu zam'mimba:
- Kupirira mopirira . Kukhoza kwa minofu yanu kumapangitsa kuti musamatsutse pa nthawi yochuluka.
- Mphamvu zamagetsi . Kuphatikiza kwa mphamvu ya minofu ndi liwiro la kuyenda
Mwachitsanzo, chiwerengero cha kukankhira kumene mungathe kuchita mumphindi imodzi chimadalira mbali yanu pamtendere wanu komanso mphamvu yanu yopirira komanso yolimbika.
Mmene Mungakulitsire Minofu Kutanthauzira ndi Mphamvu Zolimba
Njira yabwino yowonjezera mphamvu ya minofu ndiyo kutenga nawo mbali pulogalamu yotsutsa . Anthu ena amachitcha kuti mphamvu yophunzitsira kapena "kulemetsa." Koma simukusowa kukweza zolemera kuti musinthe minofu yanu . Mukhoza kuchita zovuta zolimbitsa thupi panyumba kuti mumange minofu ndi kumanga nyonga.
Maphunziro olimbitsa thupi amalimbitsa kukula kwake kwa minofu yanu komanso imathandizanso kuti mitsempha yanu iyankhule ndi minofu. Choncho pamene minofu yanu ikukula ndi kukaniza (minofu hypertrophy) amakhalanso ogwirizana komanso amatha kupanga machitidwe omwe amafunikira mphamvu.
Ndiye zimatengera nthawi yaitali bwanji kumanga nyonga za minofu? Pambuyo pa masabata 2-3 a kukaniza maphunziro kapena kuphunzitsa mphamvu, mudzazindikira kuti minofu yanu imakula. Kuonjezerapo, mungaone kuti minofu yambiri ikufotokozera. Izi ndizo, minofu yanu imakhala "yofotokozedwa" ndi yosavuta kuiwona m'thupi lanu.
Koma kutanthauzira kwa minofu kumadalanso ndi kuchuluka kwa mafuta a thupi lanu . Ngati minofu yanu ikukula koma mukukhalabe ndi mafuta ochulukirapo, simungathe kuwona minofu yowonongeka m'thupi lanu. Kupititsa patsogolo mitsempha ya minofu ndi mphamvu ya minofu muyenera kuphatikiza zakudya zabwino kuti mutaya mafuta ndi pulogalamu yophunzitsa kuti musamange minofu.
Ubwino Womanga Mphamvu Zolimba
Mukamapanga mphamvu ya minofu ndi kutanthauzira minofu, mumakhala ndi mapindu osiyanasiyana, makamaka ngati mukuyesera kulemera. Ndipo simukuyenera kukhala katswiri wodziwa ntchito kuti muwagwiritse ntchito. Maphunziro amphamvu amapereka madalitso kwa masewera onse.
Mukamaphatikizapo kulimbikitsa mphamvu muzochita zanu zolimbitsa thupi mumapanga minofu yambiri ndikupangitsa kuti thupi lanu liziyenda bwino. Kukhala ndi minofu yamphamvu kukuthandizani kuti muziyenda mu ntchito zanu za tsiku ndi tsiku ndikuwotcha zambiri zowonjezera . Ndipo minofu imathandiza kusintha njira imene thupi lanu limawonekera.
Thupi lolimba kwambiri, looneka bwino likuwoneka bwino pa kukula kulikonse.
Mawu ochokera
Kuchita masewera olimbitsa thupi kuli kofunikira pa thanzi labwino komanso kukhala ndi thupi lolemera . Koma ngati mumapanga mphamvu kapena kukaniza katatu pa sabata, mumapanga minofu yamphamvu kuti muime motalika , kuyatsa makilogalamu ambiri ndikuwongolera ubwino wa ntchito zanu za tsiku ndi tsiku. Musanayambe, lankhulani ndi wothandizira zaumoyo wanu kuti muonetsetse kuti mulibe malamulo kapena kusintha komwe muyenera kutsatira kuti mutetezeke. Ndipo funsani thandizo ngati mwatsopano kuti muphunzitsidwe. Zokambirana zochepa ndi wophunzitsi woyenerera zingakuthandizeni kupeza pulogalamu yanu pachiyambi cholimba kuti mupeze zotsatira zamuyaya.