Yokha Pulogalamu Yomwe Mungayambe Kuifuna
Ichi ndi chimodzi mwa mapulogalamu ambiri ophunzitsira zolemera. Pulogalamu iliyonse imakonzedweratu kuti izi zichitike makamaka kuphatikizapo thupi, kutaya thupi, kupanga thupi ndi mapulogalamu enaake.
Mphamvu Yofunika Kwambiri
Pulogalamu ya Basic Strength ndi Muscle siyongoyambitsa oyamba: muyenera kugwiritsa ntchito ngati mukufuna pulogalamu yovomerezeka ndi yeniyeni yotsatira zotsatira zosavuta ndi zolemera.
Monga dzina limatanthawuzira, ndilo pulogalamu yoyandikana nayo yonse yopangira mphamvu ndi minofu . Izi zingagwiritsidwe ntchito pophunzitsa nthawi yachisangalalo ngati masewera anu ali ndi mphamvu, mphamvu ndi chipiriro, zomwe zikugwirizana ndi masewera ambiri. Funsani mphunzitsi wanu kuti muwone kuti sizimagwirizana ndi maphunziro ena oyambirira. Mapulogalamu amaphunzitsidwa nthawi zonse pamene akukonzekera makamaka anthu ndi zolinga zawo.
Ndikoyenera kuwerenga ndondomeko yophunzitsira zolemetsa musanayambe pulogalamuyi, kapena pulogalamu iliyonse yokhudza nkhaniyi. Zochitazo zimagwiritsa ntchito miyezo yoyezera yaulere ndi zipangizo zomwe zimapezeka m'magulu ambiri. Zochita zonse zikhoza kuchitidwa kunyumba ngati muli ndi zipangizo zoyenera zochitira masewera olimbitsira kunyumba . Kufufuza kwachipatala ndi kuvomereza ndi kwanzeru ngati mwakhala nthawi yaitali. Samalani ndi ziwalo zovulala kapena zosafunikira. Pezani malangizo achipatala musanayambe kuphunzitsidwa ngati mukuchita izi.
Pulogalamuyi ikuphatikizapo:
- Konzekera
- Squat (kapena makina a mwendo )
- Bench press (kapena chofukiza cha chifuwa )
- Kuwonongeka
- Pewani
- Ndakhala mzere wa chingwe
- Triceps kusokoneza
- Lat Pulldown
- Makina apamwamba
- Biceps curl
- Khalani pansi, tambani
The Warmup
Zosangalatsa ndi zochita masewera khumi aerobic. Izi zikhonza kukhala ndi kuyenda pamtunda kapena kuyenda, njinga zamoto, wophunzitsira mtanda kapena makina oyendetsa.
Pitirizani izi kwa mphindi 30 malingana ndi zofunikira za kutayika kwa mafuta. Mulimonsemo, ndikupangira zochitika zolimbitsa thupi zokwana makumi atatu mphindi zitatu mlungu uliwonse kwa aphunzitsi onse olemera kuti apititse patsogolo thupi labwino. Sitiyenera kuchitidwa panthawi yomweyo ngati gawo lolemera.
Nkhondo zimakhala zofunikira kuti magazi afike pamtima, m'mapapo, ndi minofu ndi mafuta odzola (synovial). Zochita zolimbitsa thupi zonse ziyenera kuphatikizapo warmup ndi zolemera zolemera komanso kuchita mofanana ndi kulemera kwa thupi. Zaka makumi asanu ndi limodzi za zolemera zanu zolemera zimakhala zoyenera kuti mukhale ndi nkhondo. Kutambasula sikofunikira kwambiri musanayambe kuchita masewera olimbitsa thupi ndipo kumachita bwino mutatha kuchita masewera olimbitsa thupi Kuwala kwina sikungapweteke.
The Exercises
Ngati muli ndi zochepa zophunzitsidwa zolemera komanso zolemera, mungafune kuyamba ndi makina osindikiza makina m'malo mwa squat, makamaka ngati simukutsogoleredwa ndi wophunzitsa, wothandizira kapena wotchi. Ngakhale zili choncho, palibe chifukwa choopsezedwa ndi masewera olimbitsa thupi. Sitiyenera kuchitidwa mu kanyumba kakang'ono kapena kanyumba kakang'ono ndi bar ndi lalikulu zolemera poyambira, ngakhale kugwidwa ndi bar ndekha ndi njira yabwino yopangira mawonekedwe.
Zisokonezo kapena ma-barbells ang'onoang'ono kapena makina a Smith akhoza kupereka chilimbikitso kwa woyambitsa. Chimodzimodzinso ndi makina osindikizidwa a bench ndi bar bar, omwe angalowe m'malo ndi mabotolo kapena mabotolo owala. Mfungulo sikutulutsa katundu wolemera kwambiri posachedwa.
Kusintha, Kubwereza ndi Kuyamba Kulemera
Muyambanso ndi ndondomeko imodzi yokhala ndi maubwereza khumi ndi awiri (12) omwe amachitiranso masabata 9 pa sabata yoyamba. Phunziro lochita masewera olimbitsa thupi 8, muyenera kupitabe patsogolo mpaka ma 3 omwe mwabwereza 12 pazokambirana. Kulemera kumene mumasankha kuyambira ndikokwanira kuti mupange kawiri kawiri kawiri kawiri kuti musalephere kukhala ndi mawonekedwe abwino, zomwe zikutanthauza kuti kubwerezabwereza kawiri ndi kokongola kwambiri komwe mungathe kuchita popanda kupumula.
Izi zimatchedwa 12RM ( kubwereza mobwerezabwereza ).
Pali mitundu yambiri yowerengera kuti chiwerengero ichi chiyenera kukhala chotani, koma ndikupeza kuti ndi zophweka kuyesa zolemera zosiyana kufikira mutayandikira. Ngati mwatsopano kuti mukhale wolemera, izi zimathandizanso kudziwa. Yesani kuunika kosaoneka bwino, kwa inu, kuti muwotchedwe ndikusintha mpaka chinthu china cholemetsa chokhazikika. Pachigawo chachitatu, muyenera kukhazikika pa 12RM yolemera. Ngati simukutero, ingopitani patsogolo ndikukweza gawo lofunika.
Nthawi yotsala pakati pa seti ndi yosiyana malinga ndi zolinga zanu. Kuti mukhale ndi mphamvu kusiyana ndi minofu kukula (hypertrophy), kupuma kwanthawi yayitali kumafunika - makamaka pafupifupi mphindi ziwiri kapena kuposerapo. Kwa ma hypertrophy ndi ziwalo za kupweteka kwa minofu, kupumula pang'ono kukugwira ntchito bwino - pafupi masekondi 45 mpaka 90. Poganizira kuti pulojekitiyi yapangidwa kuti ikhale yamphamvu ndi yomanga nyumba, mupumula mphindi imodzi ngati nkotheka. Kupuma kwa nthawi yayitali nthawi zina kumakhala kovuta m'ma gyms otanganidwa koma nthawi yayitali kuposa mphindi imodzi yabwino ngati ndi zomwe mukufuna kuti mupitirize.
Mukawona zinthu monga: Squat: 150x3x12, 60 masekondi , amatanthauza mapaundi 150 (kapena kilograms malingana ndi gwero) kwa magawo 3 a kubwereza 12 ndi masekondi 60 amakhala pakati pa maselo.
Kuthamanga kwa Ntchito
Pulogalamuyi yapangidwa kuti ikhale yochita masewera olimbitsa thupi sabata iliyonse sabata 6. Ngati mukuganiza kuti ntchito 3yi ndi yambiri chifukwa cha nthawi kapena zofooka, yesetsani kuchita 2 magawo pa sabata, Lolemba mpaka Lamlungu. Mulimonsemo, zotsatirazi zikuchitika motere:
Pulogalamuyi imayambira pa magawo 18 omwe ali ndi masabata asanu ndi atatu a magawo atatu kapena masabata asanu ndi awiri a magawo awiri a masewera 9.
Apa ndi momwe zimagwirira ntchito (yongotsaninso kubwereza X, masekondi ochepa, pa ntchito iliyonse):
- Gawo 1 - 1 X 12, 60 masekondi
- Gawo 2 - 1 X 12, 60 masekondi
- Gawo 3 - 1 X 12, 60 masekondi
- Gawo 4 - 2 X 12, 60 masekondi
- Gawo 5 - 2 X 12, 60 masekondi
- Gawo 6 - 2 X 12, 60 masekondi
- Gawo 7 - 2 X 12, 60 masekondi
- Masamu 8-18 - 3 X 12, 60 masekondi
Pambuyo pa phunziro 12, ganizirani ngati mukufunika kuwonjezera kulemera kwa masewera olimbitsa thupi. Ngati mungathe bwino kuchita zambiri kuposa RM 12 zozizira, kuwonjezera kulemera kwa ndalama zochepa, nena mapaundi awiri kapena kilogalamu yodzipatula minofu monga triceps ndi biceps, ndi mapaundi asanu kapena 2.5.kilograms kwa mankhwala ndi gulu lalikulu la minofu amachita monga squats ndi zakufa. Pogwiritsira ntchito zopopera, izi zingagwiritsidwe ntchito kwa aliyense. Musati muwonjezere chiwerengero cha zopitirira kuposa 3 panthawi ino.
Tawonani kusinthasintha kuno. Ngati muli ndi zodziwikiratu zokhazikika pulogalamu yopanga dongosolo, mukhoza kuthetsa 3 X 12 kuyambira pachiyambi. Ngati ndinu watsopano ku zolemera ndipo muli ndi zovuta zina, muyenera kuyamba ndi imodzi ndikuyamba pang'onopang'ono. Kuchita masewera olimbitsa kokha a 9 sikungotenge nthawi yayitali, mwina mphindi 30 zokha ndi zida zowonjezera. Kupanga maminiti 20 kapena kuposerapo kwa cardio musanayambe kulemera kapena kupatula nthawi yomwe mumagwiritsa ntchito bwino nthawiyi. Mukangoyamba kumene, pulogalamu ya aerobic ikhoza kuchitidwa musanayambe kulemera kapena pa gawo lapadera.
Order of Exercises
Zochita zolimbitsa thupi ziyenera kusungidwa monga momwe ziliri pamwamba, zothamangitsidwa ndi magulu osasamala. Kukonzekera kumeneku kwadapangidwa ndi gulu lalikulu la minofu, zochita masewera olimbitsa thupi , zochitika zochepa zomwe zimapangitsa kuti minofu ikhale yotsalira ndikutsatila ndikutsatizana ndi 'kukankhira' ndi 'kukoka' kukwaniritsa gawo lomwe limasintha magulu a minofu ndi njira zomwe zingatheke kuti athetse mpumulo wochuluka ndi kupulumutsidwa kwa magulu osiyanasiyana a minofu. Zina zonyengerera zinafunikila. Musamangidwe kwambiri ngati simungakwanitse kuchita izi. Sizingatheke kuti mupeze zipangizo mukamazifuna. Mu chikhalidwe cha zinthu, sizowononga!
Nazi zitsanzo za gulu, kudzipatula, ndi kukankha ndi kukoka machitidwe.
- Squat - piritsi - kukankhira
- Ndakhala mzere wa chingwe - makina - kukoka
- Triceps kusokoneza - kudzipatula - kukankhira
- Kuthamanga kwa Lat - makina - kukoka
- Makina apamwamba - makina - pumani
- Biceps curl - kudzipatula - kukoka
Mmene Mungapulumuke ndi Kupita Patsogolo
- Ulamuliro Wowonjezera. Chifukwa cha mphamvu ndi chikhalidwe chimakula kwambiri. Zimatengera luso lina loti liweruzire mfundo yomwe imakhala yolemetsa kwambiri - kumanga luso koma osati kukupweteketsani, kudwala kapena kutopa kuti mupitirize. Ndicho chifukwa chake ndikofunikira kuyamba pang'onopang'ono ndi kumanga. Pamene mukukaikira, mupumule, musaphonye gawo koma musasinthe mwatsatanetsatane wa pulojekiti, kubwezeretsa, ndi kuyika, ngati mungathe kuthandizira. Mbalame yotchedwa squat ndi kufa ikhoza kukhala yovuta kwambiri, choncho samalani kuti musayambe kulemera kwambiri.
- Pre and Post. Chachiwiri, musadutse warmup ndi kuzizira pansi. Inde, izi ndi zofunika kuti mupitirize kukhala ndi thanzi komanso patsogolo. Ngati mukumva kupweteka m'kuyenda kulikonse, musachite. Onani dokotala kapena othandizira mwamsanga ngati zingapitirize.
- Zakudya ndi Zakudya Zabwino. Chachitatu, idyani bwino ndikusunga madzi oyenerera kuti azichita bwino ndi zomwe zikuchitika. Onani Zakudya Zakudya Zolimbitsa Thupi .
Ndizofunika kwa Mphamvu zofunikira ndi Misala . Ovomerezeka ndi ochita masewera olimbitsa thupi angathe kuyembekezera kuti peresenti ya 20-40 peresenti ikhale yowonjezereka komanso kukula kwa minofu ndi kupirira kwa minofu. Mukhoza kupitiriza ndi pulogalamuyi kupitirira masabata 18 poonjezera katundu wolemera ngati mphamvu ndi kuthekera bwino. Komabe, kupita patsogolo kumadalira kusintha kwa masewera olimbitsa thupi, nthawi zambiri komanso nthawi. Gawo lotsatira liyenera kukhala pulogalamu yapakati yomwe yapangidwa kuti ikuthandizeni kupita patsogolo.