Gwiritsani ntchito mayeso a pushup
Kupirira kwamtunduwu ndiko kuthekera kwa minofu kapena minofu ya minofu kuti pitirize kutsutsana mobwerezabwereza kutsutsa kwa nthawi yaitali. Ndi chimodzi mwa ziwalo za thupi labwino, pamodzi ndi mphamvu ndi mphamvu .
Mitundu ya Kupirira kwa Muscular
Mukamaphunzitsa mphamvu, kupirira kochepa kumatanthauza kuchuluka kwa kubwereza masewera olimbitsa thupi omwe mungathe kuchita popanda kufunika kuti muime ndi kupumula.
Zitsanzo zimaphatikizapo nthawi zingapo zomwe mungathe kuchita masewera olimbitsa thupi, malo okhala, kapena mapiritsi a piritsi ndi kulemera kwapafupi mpaka pamphwa.
Mtundu umodzi wa kupweteka kwa mitsempha kamene umagwiritsidwa ntchito pamaganizo olimbitsa mtima monga kuthamanga, kusambira, kapena kuthamanga njinga kumatchedwa kuthamanga mtima kapena kupirira mtima komanso kumasiyana ndi kufotokozera mphamvu. Maphunziro a kupirira kwa ntchito zamtunduwu amamanga mphamvu za thupi, minofu , ndi ma capillaries omwe angakhale ndi nthawi yaitali yochita masewera olimbitsa thupi, monga kuthamanga marathon kapena njinga zamoto 100 miler.
Kuyeza Kupirira kwa Muscular
Nyuzipepala ya American College of Sports Medicine imalimbikitsa kuyesa kupirira mosavuta komanso kuyezetsa mphamvu ya mthupi mukamayambitsa pulogalamu yophunzitsa mphamvu. Zotsatira zidzakuthandizani wophunzitsa kukhazikitsa mphamvu ndi zofunikira pazochita zanu.
Kuyezetsa magazi nthawi zambiri kumachitika ngati thupi lopirira.
Mumagwiritsa ntchito pushups zambiri momwe mungathere musanayambe fomu. Pali kusintha kwasintha kwa amayi. Izi zingakhalenso mayesero okwanira kuti muwone kuchuluka kwa momwe mungathere mu miniti. Mukhoza kufanizitsa momwe ntchito yanu ikufananirana ndi ena a msinkhu wanu komanso kugonana. Mwakutsatila nambala iyi pakapita nthawi, mungathe kuwona kuwonjezeka kapena kuchepa mu thupi lakumwamba kupirira.
Kupititsa patsogolo Kupirira Kwambiri
Bungwe la American College of Sports Medicine limalimbikitsa kugwiritsa ntchito pulogalamu yophunzitsa mphamvu zowonongeka kuti zithetse kupirira. Mtolo wolemetsa uyenera kukhala wosachepera 50 peresenti ya kubwereza mobwerezabwereza (kulemera kwake komwe mungagwiritse ntchito kubwerezabwereza kokha). Ichi ndi kuwala kwa kuchepetsa kuchuluka kwa katundu. Mumapanga nambala yochuluka ya kubwereza, 15 mpaka 25 pa seti, pa seti limodzi kapena awiri.
Kuonjezera kupirira kwa ntchito za thupi labwino monga kuthamanga ndi njinga zamoto, pang'onopang'ono kuonjezera nthawi yomwe mumagwira ntchitoyo mofulumira. Ngakhale izi zidzatulutsa minofu yomwe imafuna kupirira, nthawi zambiri imakambidwa ngati mtima wopirira.
Maphunziro a Kupirira Kwambiri
Gwiritsani ntchito mfundozi zochita masewero olimbitsa thupi, kutsegula ndi kuvomereza, nthawi yopumula, nthawi zambiri, ndi kubwereza mofulumira kuti mukhale wophunzira, wapakatikati kapena wophunzitsira kupirira minofu. Maphunzirowa amachokera ku chikhalidwe cha ACSM pa kuphunzitsa kulemera ndi kukaniza.
Kukaniza maphunziro ndi zolemera zochepa mpaka kulemera kwakukulu kwasonyezedwa ndi maphunziro ambiri kuti akhale njira yowonjezereka yopititsa patsogolo kupsinjika kwa mthupi komanso mphamvu (chipiriro).
Kusankha Zochita Kupirira Kupirira : Zochita zomwe mumasankha ziyenera kugwiritsira ntchito magulu akuluakulu a minofu kapena magulu angapo a minofu kuti atope, zomwe zimayambitsa kusintha kwa minofu yomwe idzalimbikitse. Pulogalamu ya kupirira minofu ingagwiritse ntchito masewera osiyanasiyana, kuphatikizapo omwe amagwiritsa ntchito miyendo imodzi kapena ziwiri kapena chimodzi kapena ziwiri. Mapulogalamu angathe kukhazikitsa maphatikizidwe othandizira otsogolera, apakatikati, ndi maphunziro apamwamba.
Kulemba ndi Kulemba: Umboni umasonyeza kuti kulumikiza ndi mapulogalamu osiyanasiyana omwe angagwiritsidwe ntchito:
- Maphunziro ovomerezeka ndi othandizira: Zofunika zowonjezera ziyenera kugwiritsidwa ntchito kuyambira 10 mpaka 15 kubwereza.
- Maphunziro apamwamba: Njira zosiyanasiyana zothandizira zingagwiritsidwe ntchito pamagulu angapo pa masewera olimbitsa thupi pazinthu 10 kapena 25 zobwereza patsiku kapena kuposerapo, pulogalamu yowonjezera, yopitilira patsogolo yomwe imatsogolera ku voliyumu yapamwamba.
Nthawi Zopuma: Nthawi yayitali yopuma iyenera kugwiritsidwa ntchito pa maphunziro a minofu ya kupirira. Mwachitsanzo, mphindi imodzi kapena ziwiri zapamwamba zamabwereza (15 mpaka 20 zobwereza kapena zowonjezera), ndi osachepera mphindi imodzi kuti apange (10 mpaka 15 zobwereza). Maphunziro a dera ndi abwino kumanga kupsyinjika kwamkati, ndipo nthawi zina zonse zimayenera kukwaniritsa nthawi yomwe imachokera ku malo osungira masewera olimbitsa thupi.
Kuthamanga: Nthawi zambiri kuphunzitsidwa kwa kupirira kofanana kumakhala kofanana ndi kumanga minofu yambiri:
- Oyamba: Masiku awiri kapena atatu sabata iliyonse pamene amaphunzitsa thupi lonse.
- Maphunziro apakati: Masiku atatu pa sabata pa ntchito yogwiritsira ntchito thupi ndi masiku anai pa sabata ngati kugwiritsa ntchito njira zogawidwa zapamwamba ndi zochepa thupi.
- Maphunziro apamwamba: Gwiritsani ntchito maulendo apamwamba a masiku anayi mpaka asanu pa sabata ngati ntchitoyi igawidwa ndi gulu la minofu.
Kubwerezabwereza Velocity : Kuphwanya kosiyana kwapadera kungagwiritsidwe ntchito potsatira chiwerengero cha kubwereza:
- Kupita patsogolo mofulumira kungagwiritsidwe ntchito pochita mobwerezabwereza kangapo kubwereza (10 mpaka 15).
- Zomwe zimagwiritsidwa ntchito mofulumira kuti zikhale mwamsanga zimakhala zogwira mtima mukamaphunzitsa mobwerezabwereza, monga 15 mpaka 25 kapena kuposa.
Mawu Ochokera
Maphunziro a misampha ayenera kukhala okhudzana ndi zomwe mukuchita, kaya mukuchita masewera a masewera kapena kukwera marathon. Mwinamwake muli ndi nthawi yochepa yophunzitsa sabata iliyonse, ndipo muyenera kuganizira ngati mumagwiritsa ntchito maphunzilo enieni a minofu kapena kuchita masewera anu.
> Zotsatira:
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.
> Kupeza Professional Fitness Assessment. Maphunziro a Zamankhwala a American College.
> Kupititsa patsogolo Zitsanzo mu Maphunziro Otsutsana kwa Achikulire Okhala ndi Thanzi Labwino. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 687-708. lembani: 10.1249 / mss.0b013e3181915670.