Mlungu Wanu Woyamba
Ngakhale kuti malingaliro anu angakhale okonzeka kulowa pulogalamu yolemetsa, thupi lanu likhoza kukhala losafanana. Zoonadi, mukufuna kutaya nthawi, koma izo sizigwira ntchito kwenikweni, makamaka pogwiritsa ntchito masewera olimbitsa thupi.
Chimodzi mwa zolakwa zazikulu zomwe timapanga, kaya ndife atsopano kuchita masewera olimbitsa thupi kapena kubwerera kuntchito, tikuchita mofulumira kwambiri. Ngati mwakhala mukuchitapo kanthu, mwinamwake mumakhala sabata losautsa ndikuyesera kusuntha popanda kugwiritsa ntchito minofu iliyonse.
Mukhoza kupewa mosavuta ululu ndi mavuto mwa kuchepetsa. Phunzirani momwe mungakonzekerere thupi lanu kuti muphunzitse mphamvu ndi momwe mungapitirire pa masabata asanu ndi limodzi.
Mavhiki asanu ndi limodzi oyambirira
Ganizirani za masabata asanu ndi limodzi oyambirira a pulogalamu yanu monga nthawi yanu yoyenera; nthawi yowonongeka yomwe mumayesetsa kuphunzira njira zoyenera ndi mawonekedwe, zomwe zimapanga kuchita, zomwe zimagwiritsa ntchito minofu yogwira ntchito komanso kulemera kwake .
Kumbukirani kuti thupi lanu limafuna nthawi yowonjezera kuti musadandaule za kuchepa thupi kapena kumanga minofu yaikulu. Panthawi yake pamsewero, mwina simudzawona kusintha kwakukulu. Izi zimatenga nthawi, choncho yesetsani kuchita bwino ndikupindula kwambiri pa gawo lililonse.
Pansipa pali masabata asanu ndi limodzi kuyang'ana momwe mungakhalire thupi lanu popanda kudzipha nokha. Izi ndizowonjezereka, koma ziyenera kukuthandizani kupanga mapulogalamu oyambirira omwe mungayambe nawo.
Sabata 1
- Sankhani masewera olimbitsa thupi pa gawo limodzi la thupi (onani Kuphunzitsa Mphamvu )
- Pangani sewero limodzi la 10-16 kubwezeretsa pa ntchito iliyonse popanda kulemera kapena kulemera kolemera
- Mwinamwake mumakhala oopsa tsiku lotsatira, choncho mutenge oTC anti-inflammatory, zilowerere muchitentha chotentha komanso / kapena mutenge minofu
- Ngati muli wowawa kwambiri, simungathe kusunthira, mutenge tsiku lopumula ndi kubwereranso nthawi yanu yopuma. Mwinamwake mwachita zochuluka kwambiri
- Pumula masiku 1 kapena 2 musanayambe kugwira ntchito
- Chitani thupi lanu lonse nthawi zonse 1-2 pa sabata
Sabata 2
- Pitirizani ndi masewero anu osankhidwa, tsopano mukuchita magawo 1-2 a aliyense
- Onjezerani zolemera kwambiri (masentimita 3-5) pa zochitika zonse mpaka mutha kungoza chiwerengero chofunikanso cha (makamaka pakati pa 10-16)
- Chitani zochitika zanu 2 nthawi ndi osachepera 1 tsiku lopuma pakati
Sabata 3 - 6
- Pulogalamu iliyonse, yesetsani kuchita masewera olimbitsa thupi. Mukafika ku 16 kachiwiri, onjezerani (mamita 3-5 pamtunda, mapaundi 10 m'munsi) ndi kubwereranso ku 10. Bweretsani njirayi yowonjezeranso kuwonjezeredwa ndikuwonjezerapo kulemera nthawi iliyonse mukafika 16 kubwereza
- Mu sabata 3, yonjezerani gawo limodzi la masewera olimbitsa thupi, kotero inu mukupanga chiwerengero cha maselo awiri
- Mu sabata 4, yonjezerani gawo limodzi la masewera olimbitsa thupi okwana 3 (osachepera 1 tsiku lokhazikika pakati pa ntchito
- Mu sabata lachisanu ndi chimodzi, yonjezerani gawo limodzi la masewera olimbitsa thupi, ndikuwonetsa maselo atatu
Mudzaphunziranso zambiri za zomwe mungachite masabata asanu ndi amodzi otsatira, koma panopa mumakhala ndi lingaliro loyamba momwe mungayambire. Kuti mumve zambiri pa kusankha masewera olimbitsa thupi, kulemera ndi kukonzekera ntchito, onani Weight Training 101 .
Ngati mwakonzeka, yambani ndi izi Phunziro Lathunthu Lothandizira Ophunzira Oyamba .