Limbikani Mphamvu ndi Mphamvu pa Zochitika M'munda
Kodi mungatani kuti mukhale ndi mphamvu yowonjezereka yopewera masewera monga masewera a Olympic, nthunzi, kuponyera nyundo, ndi discus? Pambuyo pophunzitsa njira, kuponyera kawirikawiri kungapangidwe ndi kuphunzitsidwa mphamvu ndi mphamvu ndi zolemera.
Mphamvu ya chilengedwe kuponyera ndi mphamvu imatsimikiziridwa ndi makina anu a minofu, zomangamanga, ndi biomechanics.
Anthu othamanga kwambiri amapatsidwa liwiro lamphamvu. Izi zikutanthawuza mphamvu yokhoza kutsogolo kwa mkono ndikuthamanga kwambiri pamene ikupereka chinthu - nthungo, kuwombera, discus, nyundo, baseball, ndi zina zotero. Komabe, mkono ndi mbali imodzi yokha yobweretsera. Mitundu, misomali, mapewa ndi kusinthasintha zonse zimafunika kuti tigwire ntchito kuti tigwiritse ntchito kwambiri.
Chifukwa othamanga onse ali ndi zosowa zaumwini, pulogalamu yowonjezera monga iyi iyenera kusinthidwa kwa zaka, gender, zolinga, zipangizo ndi zina zotero. Taganizirani izi pulogalamu yofunikira yomwe mungakonze pulogalamu yaumwini. Mphamvu yotsimikiziridwa ndi mphunzitsi wa chikhalidwe chingakhale phindu. Kusintha kwa masewera ena a masewera kungakhale kofunikira.
Maphunziro a Kulemera Kwambiri mu Kukonzekera Kutaya
Gawo lalikulu lokonzekera liyenera kupereka maonekedwe onse a minofu ndi mphamvu mu nyengo yoyambirira isanakwane. Mwinamwake mukuponyeranso maphunziro, kotero muyenera kuyenerera ndi ntchito yanu yakumunda.
Monga mwalamulo, komanso pa mapulogalamu otsatirawa, musamachite zolimbitsa thupi musanagwiritse ntchito. Kodi gawoli patsiku losiyana ngati n'kotheka. Palibe chimene mungachite kuti musachepetse kugwiritsa ntchito masewera anu osankhidwa.
- Kuthamanga - magawo awiri mpaka atatu pa sabata
- Mtundu - chikhalidwe chachikulu
- Zochita - masewera 9, masiteji 3 a 12, kuphatikizapo kutentha ndi kuzizira pansi pa pulogalamu ya Basic Strength ndi Muscle.
- Kupuma pakati pa maselo - 60-90 masekondi
Maphunziro a Kulemera kwa Kukonzekera Kwambiri Kokuponya
Pachigawo chino, mudzakumbukira kwambiri za kukula kwa mphamvu ndi mphamvu. Iyi ndiyo nyengo, yomwe idakali nyengo isanakwane, yomwe imatsogolera kumayambiriro kwa mpikisano.
- Kuthamanga - gawo 2 mpaka 3 pa sabata
- Mtundu - mphamvu ndi mphamvu - 60-70% 1RM
- Zochita - magawo asanu a 6: ku Romania akufalift , kutsogolo kwa benchi, kusindikizira koyera, masewera amodzi , kumbuyo, lat pulldown , pull-ups
- Kupuma pakati pa maselo - 2-3 mphindi
Kulemera kwa Kulemera Kwa Pakati pa Mpikisano
Cholinga cha gawo ili ndi kusamalira mphamvu ndi mphamvu. Kutaya zochita ndi mpikisano ziyenera kulamulira. Asanayambe mpikisano, tenga masiku 7-10 kuchoka ku ntchito yolemetsa yolemera pamapeto a Kukonzekera kwapadera pamene mukuponyera ntchito. Kulemera kwa maphunziro mu mpikisano gawoli liyenera kusewera makamaka ntchito yosamalira.
- Mafupipafupi - magawo 1 mpaka 2 pa sabata
- Mtundu - mphamvu; katundu wowonjezera ndi kuphedwa mofulumira kuposa momwe akukonzekera
- Zochita - 3 maselo 10, kuyenda mofulumira, 40% mpaka 60% ya 1RM. Masoti, mphamvu imakhala yoyeretsa ndi kukanikiza, ku Russia wakufa, lat pulldown, kutchera bench press, crunches.
- Kupuma pakati pa maselo - 1-2 mphindi
Malangizo Othandiza Kulemera kwa Kutaya Masewera
- Onetsetsani kutentha ndi kuzizira musanaphunzire kulemera.
- Musaphunzitse mwa kuvulala, zovuta kapena zosapweteka.
- Musati mupereke gawo loponyera gawo la zolemera - kupatula ngati mukuchiza kapena kuchira povulazidwa ndi ntchito yolemera.
- Ngati muli ndi mphunzitsi wodziwa bwino, muzimutsogoleredwa ndi iye ponena za tsatanetsatane wa pulogalamu yanu.
- Tengani masabata angapo kumapeto kwa nyengo kuti mubwezeretsedwe pambuyo pa nthawi yovuta yophunzitsa ndi mpikisano.
- Ngati mwatsopano kuti muphunzire kulemera, werengani pa maziko omwe musanayambe.