Kupeza mphamvu ndi chinthu chimodzi, koma kupeza mphamvu kumafuna chinthu china mu maphunziro anu. Mphamvu ndi kugwirizana kwa mphamvu ndi liwiro pa nthawi. Mukhoza kumanga mphamvu ndi kuphunzitsa kulemera. Phunzirani zomwe mukuchita ndi ntchito zomwe mukufunikira kuwonjezera pazomwe mukuchita.
Kumanga Mphamvu Ndi Kuphunzitsa Kulemera
Maphunziro a mphamvu ndi ofunika pa masewera omwe ntchito yodzidzimutsa ikufunika-sprinting, kulumpha, kusintha njira, kusuntha zinthu zolimba mofulumira, ndi zina zotero.
Mutha kuona momwe mpira, basketball, kricket, masewera ndi masewera a masewera, golf, ndi baseball amadalira mphamvu pazinthu zina za ntchito.
Mapulogalamu apadera a masewerawa onse ali ndi gawo lokonzekera limene mphamvu , minofu, ndi thupi lawo lonse ndizofunika kwambiri. Maphunziro amphamvu akutsatira izi.
Zojambula Zojambula Zopangira Mphamvu
Potsirizira pake, kuphunzitsa mphamvu kumafuna kuchita masewera olimbitsa thupi mwamsanga, kuphatikizapo katundu, ndipo akuchitidwa ndi cholinga china. Izi zikhoza kuchitika pa masewera olimbitsa thupi kapena pawulendo kapena kumunda. Mwachitsanzo, othamanga angagwiritse ntchito masewera olimbitsa thupi ngati mapepala ndi kudumpha ndi maulendo ndi osewera mpira angagwiritse ntchito makina ndi zipangizo zamakono.
Pansipa pali chitsanzo cha pulojekiti yowonjezera yopanga mphamvu yopanga masewera olimbitsa thupi. Izi zikhoza kutsatiridwa ndi maphunziro apadera a masewera kuti apititse patsogolo chitukuko cha mphamvu mogwirizana ndi kayendetsedwe ka kayendetsedwe kake.
Mitundu ya Olimpiki ndi Zowonjezera
Maseŵera a Olimpiki amakwera-kuwombera ndi kuyeretsa ndi kuyera-kumakhala maziko a mapulogalamu ambiri amphamvu. Zowonjezera zotsitsimula izi ndi zothandiza pa chitukuko cha mphamvu. Thupi lonseli, machitidwe ophatikiza amagwiritsira ntchito thupi lapansi ndi la pansi ndipo kaŵirikaŵiri limachitidwa ndi cholinga chowononga.
Mtolowo uyenera kukhala wowala kwambiri kuti muthe kusuntha bar (kapena mabotolo kapena kettlebells ) kupyolera mwa kubwereza mobwerezabwereza ndi mofulumira.
Izi ndizo ntchito zazikulu zophunzitsira mphamvu zomwe zimachokera kumakwerero a Olimpiki:
- Oyera: Muyeso loyera, mutseke barolo kuchokera pansi kupita kumtunda / mapewa pomwe mukulowetsa pansi pa barolo kuti mufike pozama kapena "bulu pansi" (ATG). Pakuyeretsa kwathunthu ndi kukwaza kapena kukanikiza, timatabwa timaponyedwa pamwamba pambali pa mbali.
- Mafutawo amatsuka: Ndibwino kuti muyambe kuyera, mutayamba ndi bar ku chiwindi, mmalo mwa pansi, ngati mutangomaliza kumwalira, ndiye kuti muzitsatira zonse za ATG ndikukweza bokosi kumapewa.
- Mphamvu yoyeretsa: Mu mphamvu yoyera, mumayambira ndi bokosi pansi koma mumangoyenda theka la njira kapena kupitirira ndipo simukupita ku ATG musanayambe kulemera kwa mapewa.
- Mphamvu yowonongeka: Ophunzitsa ena sapanga kusiyanitsa pakati pa hang clean ndi kupachika mphamvu yamtundu koma mwachidziwitso izi sizolondola, ndipo ndizofunikira. Pomwe mphepo imakhala yoyera, mumayambira ndi ntchafu pa ntchafu, simumawombera ATG, ndipo kuguguda pamadzulo kungakhale pambali kapena kumtunda, ndiye kuti kukwera kwa mapewa kuli kofanana.
Ndibwino kuti muzindikire kuti matembenuzidwe amphamvu-omwe simukuchita nawo masewera onse-ndizotheka kwenikweni ndi kuunika (kwa inu) kulemera. Pamene galasi likulemera kwambiri, mumakhala ochepa kuti mugwe pansi kuti mupite pansi pamsana musanayambe kukwera mapewa.
Pangani, Pull, ndi Press Zochita
Musachite mantha ndi zochitikazi chifukwa nthawi zambiri mumawona amuna akuluakulu omwe amanyamula zolemera zazikulu. Ngakhale ataphunzitsidwa bwino, machitidwe onse "opachikidwa," "kukoka" ndi "kupanikizira" angapangidwe ndi zopopera komanso amachititsa zovuta zolimbitsa thupi kuti azikhala ndi zolinga zosiyanasiyana chifukwa amachititsa thupi lopambana ndi kugwiritsa ntchito mphamvu zambiri.
- Push press: Kusakanikiza ndikumapeto koyeretsa ndi kupanikizira momwe galasi likukwera pamwamba. Pakanikizira, muli ndi kulemera kwa mapewa ndipo mumakanikizira pamwamba ndi kuthandizidwa pang'ono pang'ono ndi miyendo ndi m'chiuno. Zili zofanana ndi makina apamwamba a asilikali kapena apamwamba kupatula mutagwiritsa ntchito miyendo ndi chiuno kuti muthandize phokoso.
- Kuthamanga kwakukulu: Kokwera kwakukulu kumapanga gawo loyambalo loyeretsa kapena loyera kupatula ngati simungathe kulemera pa mapewa. Sili ngati mzere wowongoka chifukwa chakuti mu mphamvuyi mukufuna kuzichita mofulumira, ndipo kugwirana kwakukulu. Mungathe kuchita izi kuchokera pamalo omwe mumakhala nawo.
- Kufa kwa Romanian (kumapachika wakufa): Mukuyamba pa malo owongoka ndi kulemera kwa ntchafu, kuweramitsa pansi kusungira kumbuyo molunjika ndipo popanda kuikapo pamunsi pafupipafupi. Pangani kukweza kuti muime mofulumira.
Ndondomeko ya Mphamvu
Zochita pamwambazi zimapanga maziko a pulogalamu yachitsanzo yomwe imatsatira. Mukhoza kuyesa zochitika zosiyanasiyana zapamwambazi mutagwiritsa ntchito njirayi yophunzitsira. Ngati simunaphunzitse zolemetsa poyamba muyenera kuyamba kuwerenga pazokhazikitseni ndikuyambitsa zolemera pang'onopang'ono musanayese masewerawa.
Tsatirani malangizo awa mu kuphunzitsa kulemera kwa mphamvu.
- Musasankhe kulemera komwe kuli kolemetsa kwambiri. Muyenera kuyika kulemera kwa malo ndi kuthamanga mofulumira. Komabe, kulemetsa kumafunikira kukhala wolemetsa mokwanira kukutsutsani inu pafupikitsa mndandanda wa kubwereza.
- Mudzapumula pakati pa maselo mpaka mutayambiranso. Izi zikutanthauza pafupi maminiti 3 mpaka 5. Mphamvu ziyenera kufotokozedwa pamene mphamvu ya phosphocreatine yakhazikitsidwa.
Zochita Pulogalamu ya Mphamvu: Chitani zotsatirazi:
- Hang Power Cleans: 3 magulu 6 a ubwereza 6, mofulumira
- Pushani Zojambula: 3 magulu 6 a ubwereza 6, mwamsanga
- Kuwala Kwambiri Kumeneko: 3 magulu 6 a ubwereza 6, mofulumira
- Kufa kwa Romanian: maselo 3 a ubwereza 6, mofulumira
Kumbukirani kuti iyi si ntchito yomanga thupi kotero kuti simukufuna kutulutsa mpweya kapena lactic acid mu minofu, ngakhale kuti mapeto a masewera olimbitsa thupi simungapezeke. Mukufuna kuti kunyamula kulikonse kukhale koopsa ngati n'koyenera. Ntchito yosankhidwa iyenera kukhala yolemetsa kuposa pulogalamu ya kumanga thupi koma osati yolemetsa ngati pulogalamu ya mphamvu.
Mukhoza kugwiritsa ntchito dumbbells mmalo mwa barbells kuti thupi lapamwamba lizigwira ntchito ngati mukufuna. Sinthani katundu, maselo, ndi kubwereza mpaka mutapeza chinachake chomwe chimakugwiritsani ntchito. Mphunzitsi wodziwa bwino angakuwonetseni mawonekedwe abwino kwambiri omwe amakwera.