Kupitiriza Kwambiri Kumanga Mphamvu
Muyenera kudziwa bwino kuphunzitsidwa zolemera komanso kukhala ndi miyezi itatu kapena isanu ndi umodzi yokhazikika pansi pa lamba lanu, ndi pulogalamu yofanana ndi Pulogalamu ya Basic Strength ndi Muscle , musanayese pulogalamuyi.
Dziwani kuti iyi ndi pulogalamu yowonjezera yomwe imapangidwa kuti ikhale ndi template yomanga nyonga. Muyenera nthawi zonse kuganizira kugwiritsa ntchito ntchito za mphunzitsi wanu kapena mphunzitsi wamphamvu kuti musinthe pulojekitiyo mogwirizana ndi zolinga zanu, msinkhu wanu wa umoyo, mwayi wopeza zinthu, komanso nthawi yophunzitsira.
Kodi Mphamvu Zazikulu Zimakwaniritsa Chiyani?
Mphamvu Yofunika ndi pulogalamu yolemetsa yolemetsa yokonzedweratu mphamvu, osati kukula kwa minofu ndi kutanthauzira ( kumanga thupi ) kapena kupirira minofu. Ngakhale zili choncho, pulogalamu ngati iyi idzathandiza kukula kwa minofu ndi kupirira chifukwa cha kuchuluka kwa ntchito.
Ndani Angapindule ndi Pulogalamu Yofunika Kwambiri?
Pulogalamu yolemetsa yolemetsa imeneyi ndi yowunikira aliyense amene akufuna kukhala ndi mphamvu zogwirira ntchito, chitukuko chaumwini, kulemetsa, masewera, kapena ntchito zomwe mphamvu ndizofunika. Ndikugogomezera kuti pulogalamu yapadera yomwe inalembedwa mwachindunji kwa inu ndi mphunzitsi wodziwa masewera olimbitsa thupi kapena mphunzitsi wamphamvu pamalangizo omwe mwasankha ndiyo njira yabwino yosamukira kumtsinje wotsatira, womwe ungaphatikizepo mpikisano waukulu.
Khalani omasuka kuti mugwiritse ntchito ndondomekoyi kuti mugwirizane ndi zolinga zanu potsatira ndondomeko zoyamba zowonjezera mphamvu - zolemetsa zolemera, zochepa zobwereza, ndi kupuma pang'ono pakati pa maselo.
Mwachitsanzo, kugwira ntchito kumatha kuyang'ana mosiyana kwa mayi wazaka 50 yemwe akufuna kumanga nyonga yazengerezi poyerekeza ndi mchenga wa mpira wazaka 20 wokonzekera nyengoyi. Komabe, mfundo zoyenera zikhale chimodzimodzi - ndondomeko ya pulogalamuyi ikanasiyana.
Mphunzitsiyo angamve ngati akugwira ntchito kwambiri pochita masewera olimbitsa thupi m'malo mopangira bar ndi mbale, mwachitsanzo.
Mfundo Zenizeni
Mphamvu imapangidwa mwa kukweza zolemetsa zazikulu kwambiri ndi nthawi yopuma yaitali pakati pa seti. Izi zimasiyana ndi mapulani olimbitsa thupi komanso mphamvu zowirira, zomwe zimagwiritsa ntchito zolemera zochepa poyerekeza pang'ono. Zonsezi ndi zachibale, ndipo ndithudi, anthu ambiri amamanga zolemera kwambiri poyerekeza ndi omwe amaphunzitsa zochepa. Kutulutsa zolemetsa zolemetsa m'malo mopangira kuwalako kumathandiza kuti mapulogalamu a mantha asokonezeke.
The Program Outline
Pulogalamu ya mphamvu yomwe ndapanga ndi yopanga mwadala, monga momwe ziyenera kukhalira ndi anthu ambiri omwe angathe kugwiritsa ntchito. Dziwani kuti kuphunzitsa mphamvu ndi ntchito yovuta chifukwa cha kulemera kwa ntchito. Ngati mwakhala mukugwiritsa ntchito mphamvu yopirira mphamvu kapena "kugwedeza" ndi zolemera zoyezera ndi kubwereza mobwerezabwereza , ndiye kuphunzitsa mphamvu kungabweretse mantha. Ndichifukwa chake ndikukulimbikitsani kuti mugwire ntchitoyi ndi Basic Strength ndi Muscle pulogalamu ya ma seti atatu a kubwereza mobwerezabwereza (RM) kubwereza.
Chiwerengero cha masewera olimbitsa thupi: 20; awiri kapena atatu sabata iliyonse, kuti akwaniritse.
Zochitazo ndi monga: Squat, kufa, benchi, makina apamwamba, lat pulldown, atakhala mzere wa chingwe , triceps kubwerera , biceps mkono curl. Mazochita asanu ndi limodzi oyambirira ndi zochitika zofunikira zowonjezera mphamvu zomwe zimagwiritsa ntchito magulu angapo a minofu. Zomaliza ziwirizi ndizochita kudzipatula zomwe zimaphatikizapo kulumikiza magulu a ziwalo zofunikira zomwe zimakhala zofunika pakuchita zochitika zapakompyuta komanso zozungulira zonse. Miyendo sidasowa ntchito yowonjezera kupatulapo squats ndi zakufa zomwe zikuphatikizidwa mu pulogalamuyi, kupatula ngati mawonekedwe abwino akuchitidwa.
Kusintha ndi kubwereza : Mosiyana ndi ndondomeko ya mphamvu ndi minofu yofunikira ya mapulogalamu atatu a kubwereza 12RM, pulogalamuyi imagwiritsa ntchito magulu asanu a kubwereza 5RM motsogozedwa ndi magawo atatu a kubwereza 5RM mu gawo lililonse lotsatizana.
Izi zimagwira ngati mukuchita magawo awiri kapena atatu sabata iliyonse. Ingosinthani zomwe mumakweza pa gawo lililonse kuti mupereke thupi lanu. Pa tsiku lowala kwambiri, mukhoza kuwonjezera mphindi makumi awiri mphindi imodzi kuti mupite nawo gawoli, ngati mukufuna.
Kubwereza mobwerezabwereza: Muyenera kuwerengera, mwa kuyesa ndi kulakwitsa, kulemera kwa ntchito iliyonse yomwe idzakupangitsani kuti mupange mobwerezabwereza maulendo asanu. Iyi ndi siteji yomwe simungathe kuchita kubwereza kwina popanda kupumula. Muyenera kupitiliza kupitilira ma seti asanu. Zochita monga squats ndi zakufa zakufa zimakhala zolemetsa kwambiri ndi zolemetsa zolemetsa, kotero musayembekezere mochuluka kwambiri mofulumira kwambiri. Yesani kutenga cholemera chomwe chimakulolani kuti mutsirizitse maselo asanu ndi kubwereza.
Kubwezeretsa: Mukufunikira kuchira mokwanira kuti mupindule kwambiri ndi pulogalamu yamphamvu. Pambuyo pa magawo asanu ndi atatu, chitani gawo limodzi lokha mu sabata yotsatira komanso chimodzimodzi pambuyo pa magawo asanu ndi atatu otsatira kuti thupi lanu libwezere. Malingana ndi momwe mumasinthira kulemera kwa kugwedeza ndi kupha anthu, ndi njira yosintha chiwerengero cha anthu osachepera asanu kuti athandize kuchira nthawi iliyonse.
Nthawi Yotsala: Khalani osachepera mphindi ziwiri pakati pa seti, ngati n'kotheka.
Zochita mu Purogramu
Zochita zisanu ndi zitatu ziphatikizidwa pulogalamuyi. Magulu akuluakulu amitundu yonse amagwiritsidwa ntchito ndi machitidwe ndi kudzipatula.
Squat: Amagwira ntchito kwambiri quad (ntchafu) ndi mimba (glutal (butt); Mitembo ndi mkati mwachithupi zimakhudzidwa, malingana ndi mawonekedwe komanso mapazi. Mukhale omasuka kugwiritsa ntchito ma-barbells, mbale, kapena zopopera. Zopopera zikhoza kukhazikika pambali panu kapena kugwiritsidwa pamapewa anu. Ma barbells akhoza kupuma pamapewa anu kumbuyo kwanu (kumbuyo kwa squat) kapena kutsogolo, ngakhale squat ya kumbuyo ndiyoyeso. Fomu yojambulidwa ndi yofanana ndi njira zonse zomwe zimagwiritsidwa ntchito, ndi kusintha kochepa kwa malo a bar kapena osokoneza. Zikumbutso zofunika kwambiri ndizo:
- Musadalire patsogolo kapena kufika patali patsogolo pa phazi lanu; khalani mawondo anu kupyola mzere wa zala zanu.
- Sungani msana, osati kupindika, pamene mukupita pansi.
Bench Press : Amagwiritsa ntchito triceps (kumbuyo kwa mkono) ndi mifupa ya pectoral minofu. Phokoso lamakono likulumikiza benchi yosinthika lingalowe m'malo mwa makina opangira mabenchi, ngakhale kuti mudzafunika kupita kumalo osungira katundu wolemera kwambiri . Gwiritsani ntchito spotter, ngati n'koyenera. Pamene mukusuntha benchi yosinthika kupita ku malo owongoka, minofu imakhala yogwirizana kwambiri.
Kuwongolera: Zimagwira ntchito zonyansa, zinyama, kumbuyo, khosi, zamanyazi, manja, ndi minofu ya m'mimba ndi mphamvu zosiyanasiyana. Kuphwanyidwa ndizochita masewera olimbitsa thupi, koma zimafuna kugwira ntchito mwakhama. Mungathe kukweza mmwamba pansi ndikubwezeretsanso pansi, kupuma kwa masekondi pang'ono ndi kubwereza. Kapena, mungathe kuchepetsa zolemera kuti mukhale osasunthika, kenako bwerezani. Kubwerera kumbuyo ndikofunikira kwa chitetezo cha kukweza uku, ndipo muyenera kugwira ntchito ku 5X5 pogwiritsa ntchito zolemera. Kutentha kwakukwanira kuli koyenera pa phunziro lililonse. Izi nthawi zambiri zimachitika ndi zolemera kwambiri zolemera kapena ngakhale bar popanda zolemera.
Mutu Wautali : Amagwira ntchito minofu ya mapewa ndi triceps. Kuchitidwa bwino, kumaphatikizapo mimba ya m'mimba pamene mukuwongolera. Ntchitoyi ikhoza kupangidwa ndi mabulosi kapena zibulu, kukhala pa benchi kapena kuimirira, kapena ndi makina opanga mapepala.
Machine Pulldown Lat : Yesetsani pakatikati kuti muchepetse minofu yambuyo, mabiceps, ndi minofu ya pansi.
Anakhala pa Row Machine Row : Amagwira pakati mpaka kumtunda kumbuyo, komanso kumbuyo kwa minofu. Kuwongolera kuchuluka kwa nsalu kungagogomeze minofu yosiyanasiyana ya ntchitoyi ndi chiwongoladzanja cha lat.
Katemera wa Triceps: Amagwiritsa ntchito minofu ya triceps kumbuyo kwa mkono wapamwamba.
Zilonda zakutchire: Gwiritsani ntchito mitsempha yambiri ndi kumbuyo kwa minofu.
Chidule cha Maphunziro a Zolemera
Pulogalamuyi ya 20-yokonzekerayi ikukonzekera kuti ikhale yovuta kwambiri yophunzitsira kulemera ndipo siziyenera kuchitidwa musanachitike pulogalamu yokonzekera yolimbitsa thupi , komanso zofanana. Mapulogalamu awa akukonzekera kuti thupi ligwiritsidwe ntchito kupsinjika, zovuta, ndi njira zophunzitsira kulemera. Mukamaliza pulogalamu yokonzekera, mungafunikire kusankha chomwe chikugwirizana ndi zolinga zanu.