Khalani Oyenerera Kuchita Zachimuna ndi Weight Training
Mukalowetsa gulu lina lililonse la asilikali mumayenera kudutsa kafukufuku wamaphunziro oyambirira a zachipatala. Izi zimasiyana ndi dziko ndi utumiki. Mutagwirizanitsa ndi kuphunzitsa maphunziro, kulimbitsa thupi ndi chimodzi mwa zolinga zazikulu. Kukhalitsa, kuthamanga, kuyenda , kuyendayenda, ndi kukweza zinthu zopanda pake kudzakhala tsiku la miyezi iwiri kapena kuposerapo maphunziro.
Apa ndi kumene anthu ambiri omwe amapita kumeneko amadzipangitsa kukhala ovuta kwa iwo okha kuposa momwe kulili kofunikira. Bwanji osakwanira musanayambe maphunziro oyambirira? Nazi momwe mungachitire.
Kukonzekera
Mosiyana ndi zofuna zowonjezera zofunikira zapadera , mphamvu zowonongeka ndi mphamvu zimatha kupezeka mosavuta miyezi itatu yomwe ikutsogolera. Kukhala wathanzi mwakhama kwa olembetsa osowa kumafunikira mphamvu ndi chipiriro cha thupi pa msinkhu woyenerera kuti athe kuthana ndi kuphunzitsa tsiku ndi tsiku zochitika zolimbitsa thupi ndi luso lapadera. Nkhaniyi ikufotokoza mwachidule zomwe zimafunika kuti munthu akhale ndi thanzi labwino komanso maphunziro omwe muyenera kukonzekera kuti akhale okonzekera kuphunzitsidwa.
Komabe, muyenera kupempha mauthenga kuchokera ku mayunitsi okha kuti mudziwe zoyenera zokhudzana ndi thupi lanu. Nkhaniyi ingakhale chidule cha mfundo zazikulu ndi zochita.
Makhalidwe Achikhalidwe
M'munsimu pali miyezo yambiri yolimbitsa thupi yomwe amuna ayenera kukukonzekeretsani mavuto omwe mungakumane nawo polemba maphunziro. Njirayi ndiyenerera kuti musayesedwe ndi mavuto. Sungani mphamvu zanu pazovuta za maganizo ndi maganizo. Miyezo ya amayi idzakhala yochepa kwambiri, makamaka pokhudzana ndi miyezo ya mphamvu, koma thupi lonse labwino la amayi ndi lofunikanso kulingalira za maudindo ena omwe akazi amawatenga m'magulu amakono.
Komanso kukhala oyenera ndi mphamvu ndi chikhalidwe chachikulu, muyenera kuyendayenda mtunda wautali ndi chikwama chokwanira kumbuyo kwanu. Palibe choloweza mmalo mwa maphunziro awa.
Pezani miyezo iyi yokhudzana ndi kupirira:
- Beep, test -stage kapena test shuttle . Mzere wa 12
- Kuthamanga makilomita awiri, 3.2 kilomita: 14.00 mphindi
- Kuthamanga makilomita atatu, 4.8 kilomita: Mphindi 22
- Kuthamanga makilomita 6, kilomita 9.6: Mphindi 46
- Yendani makilomita 10, makilomita 16, ndi paketi ya makilogalamu 20, mu maola atatu
Cholinga cha miyezo iyi / kupirira:
- Pushups, thupi lonse: 50
- Zomwe zikuchitika, zowonjezera usilikali: 60
- Pullups (kuyenera kumangirira ndi chinyalala): 6
Mukafika pazomwe mukuyenera kuchita, muyenera kukhala ndi mphamvu ndi chipiliro chapamwamba komanso thupi labwino. Simuyenera kukhala ndi mavuto ochulukirapo pazochitika zolimbitsa thupi. Kuwonjezera luso lokusambira ku mndandanda wa zokwaniritsa nthawi zonse ndi zothandiza. Yolani mamita 800.
Kuphunzira Kulemera
Kupereka maphunziro anu pakati pa kupirira ntchito ndi kuphunzitsa mphamvu kumakhala kovuta chifukwa mtundu uliwonse uli ndi chizoloŵezi chokhazikitsa thupi lapadera ndi biochemistry. Mudzasowa kuti mugwirizane ndi zomwe zingatheke kuti mukhale oyenerera onse awiri.
Zochuluka kwambiri ndi zowonjezera mphamvu zowonongeka zidzakuchepetsani kufuna kupirira zinthu monga maulendo ataliatali. Ngakhale kuti thupi lanu limakhala lochepa kwambiri komanso limakhala ndi mphamvu zambiri, limatha kuchepetsa ntchito yothyola , kusambira komanso ntchito yamphamvu yapamwamba, kuphatikizapo kukopa katundu ndi katundu.
Thupi lakumtunda : Kuthamanga , makamaka mapiri akuthamanga ndi nthawi yofulumira, kukupatsani mphamvu yabwino ya mwendo. Mukhoza kuwonjezera ichi ndi masewera olimbitsa thupi omwe amachititsa kuti ntchitoyi ikhale yovuta, yomwe imakhala ndi mphamvu yamtundu komanso yam'mbuyo.
Thupi lapamwamba: Muyenera kukhala ndi minofu yam'mbuyo, makamaka amphaka (latissimus), mitsempha yamphongo, ndi misampha (trapezius) pamwamba pa mapewa (kutulutsa phukusi).
Mwachidziwikire, simungathe kunyalanyaza minofu yaikulu ya manja - mabiceps ndi triceps kutsogolo ndi kumbuyo kwa mikono yakumwamba.
M'munsimu muli mndandanda wa zochitika zolimbitsa thupi kuti mupange thupi lapamwamba ndi kukuthandizani kuchita zambiri zowonjezera ndi kukwera. Mudzachitanso zambiri, zowonongeka, zowonongeka ndi zokopa mu gawo limodzi la maselo ambiri.
- Bungwe la banki la Barbell
- Barbell kapena wosayankhula akugwedeza pamzere
- Makina a asilikali a Barbell (pamwamba)
- Makina a mzere wachitsulo
- Makina osungirako a Lat
- Barbell amatsuka woyera kapena mphamvu yoyera
- Pullups - kupambanitsa ndi kugwedeza
- Bicep curls
- Pezani zowonongeka zamtambo kapena zowonjezereka zowonjezera kapena kuzungulira
Chidule
Uthenga waukulu pano ndikutsimikizira kuti muli ndi thanzi labwino musanayambe maphunziro. Pulogalamu ya maphunziro a miyezi 3-4 iyenera kukhala yokwanira kuti munthu akhale ndi thupi labwino. Ngati ndinu olemera kwambiri komanso osayenera, miyezi 6 ikhoza kukhala yoyenera kwambiri.