M'dziko lochita masewera olimbitsa thupi, timalankhula zambiri zokhudza kumanga nyonga, koma kodi izi zikutanthauza chiyani?
Mawu amphamvu amatanthauza mphamvu ya minofu yopanga mphamvu zotsutsana ndi zinthu zakuthupi. M'dziko lolimbitsa thupi, izi zimatanthawuza kulemera kwake komwe mungapereke kwa zozizwitsa zosiyana siyana zamaphunziro
American Council on Exercise ili ndi tanthauzo labwino mu Buku la ACE Personal Trainer :
"Mphamvu za mitsempha ndizo maziko a ntchito zonse zakuthupi."
Chilichonse chimene timachita tsiku lililonse, kuchoka pa kama kuti tizisamba ndiyeno kuyendetsa kuntchito kumafuna mphamvu. Mungafunike zambiri kuchita zinthu monga kusuntha mabokosi kapena kutsegula chitseko cholemera. Zopanda mphamvu pa zinthu zosavuta monga kutsuka tsitsi lanu kapena kumwa madzi.
Komabe, chilichonse chimene mukuchita, chimafuna mphamvu ndipo ndi malo amodzi olimbitsa thupi omwe ndi osavuta kusintha.
Kuyeza Mphamvu Zanu
Kodi timayesa bwanji mphamvu? Izi zimadalira zomwe mukuyezera. M'dziko labwinobwino, mphamvu yowunikira nthawi zambiri imaphatikizapo kudziwa kuchuluka kwake kwa kulemera komwe mungathe kukweza pa zochitika zofanana, kapena zomwe timachitcha kuti One-Rep Max.
M'malo mochita mayeso a One-Rep Max, omwe angapweteke kwa ife omwe sali opanga thupi kapena kugwiritsa ntchito kulemera kwalemera, ife timayesa mphamvu powerengera peresenti ya rep-imodzi imodzi.
Zomwe zikutanthawuza ndikuti mumasankha peresenti ya rep-imodzi yomwe imamasulira kubwereza kangapo. Ndiye mumapeza kulemera kumene mungathe kukweza kuti chiwerengero cha mapepala amtunduwu chikhale chosatheka, komabe chikhoza kuchitika ndi mawonekedwe abwino.
Miyeso ya One-Rep Max
Mungagwiritse ntchito tchatichi kuti musankhe mapepala omwe mukufuna kuti muwawonetsere kuti muwonetsere anu-rep max:
- 100% ya 1RM: 1 kubwereza
- 85% ya 1RM: 6 kubwereza
- 75% ya 1RM: 10 zobwereza
- 65% ya 1RM: 15 kubwereza
Kusankha Thupi Lanu
N'zosatheka kudziŵa kuchuluka kwa kuchuluka kwa kulemera kumene mukufunikira kuti mutsirize nambala yambiri ya ubwereza pokhapokha mutakhala mu labotale.
Njira yabwino yowonjezera ndi kulingalira. Osati zasayansi kwambiri, koma nthawi zambiri njira yosavuta. Inu mumangosankha zomwe zimawoneka ngati kulemera kwa zozizwitsa zosiyanasiyana.
Ndi njirayi, zimathandizira kudziwa zofunikira zochepa zokhudza magulu ndi misinkhu. Malangizo ena:
- Zowonjezera gulu la minofu ndilolemera kwambiri - Chifuwa , kumbuyo ndi miyendo ndi zina mwa minofu yayikulu ndi yamphamvu kwambiri m'thupi, kotero inu mumagwiritsa ntchito kulemera kwa maguluwa.
- Kutentha - Ndikofunika kuti minofu yanu ikhale yotentha musananyamule kulemera kwake. Mungathe kuchita izi ndi cardio kapena mungathe kuchita masewera olimbitsa thupi pogwiritsa ntchito kulemera kwake.
- Tsiku lililonse ndilosiyana - Masiku ena ndi abwino kusiyana ndi ena ndipo masiku ena simungaukweze. Izi sizikuwonetsa mphamvu zanu, koma zikhoza kukhala chifukwa cha chirichonse - Kukhala otopa kwambiri, osagona mokwanira, kumenyana ndi matenda kapena mwatopa kuchokera kuntchito yoyamba.
Mwachitsanzo, ngati mukupanga makina osindikizira pachifuwa, mukhoza kusankha pafupifupi mapaundi 12 mpaka 25 kwa akazi kapena kupitirira 30 mpaka 40 kuti abambo amalize maulendo 10 ndi mawonekedwe abwino, potsirizira pake kukhala womaliza mungathe kuchita.
Ngati mungathe kuchita zochuluka zoposa 10, mukudziwa kuti mukhoza kuwonjezera kuchuluka kwa kulemera kumene mukugwiritsa ntchito.
Mwinamwake mukumverera ngati kuwerengera peresenti ya-rep rep yanu imodzi sikofunika ngati simukuyesera kumanga minofu yayikulu.
Komabe, ngakhale kuti simunapangitse thupi, kudziŵa kulemera kwake kukweza kungapangitse kusiyana kwakukulu mu zotsatira zomwe mumapeza.
Ambiri aife sitikwera mwamphamvu monga momwe tingathere, makamaka amayi chifukwa timadandaula za kupeza bulky .
Musadandaule ... tilibe mahomoni ofunikira kuti timange minofu yaikulu.
Kusankha kulemera koyenera kukutanthauza kuti mudzalandira mwapadera kwambiri pulogalamu yanu yophunzitsa mphamvu. Sikuti amangomanga mphamvu koma minofu yowonda, yomwe imathandiza kuti thupi likhale loyenera.
Mmene Mungakhalire Olimba
Chinsinsi cha kukhala wamphamvu ndi, ndithudi, kukweza zolemera zolemetsa. Nthawi iliyonse mukakweza zolemetsa zolemetsa , mumachulukitsa mphamvu, kukula kwa minofu ndi ziphuphu zomwe zimagwiritsidwa ntchito. Mwa kuyankhula kwina, gawo lirilonse la inu limakula, osati minofu yanu basi.
Ngati mukufuna kumanga nyonga, zolinga zanu ziyenera kukhala pafupi ndi ma 6-6 mpaka 6 pazochita zolimbitsa thupi ndi pafupi maminiti awiri mpaka awiri pakati payiyi yonse. Izi zikutanthauza kuti mukufuna kukweza zolemetsa zokwanira kuti mutha kuchita 6 kubwereza komanso osakhalanso.
Izi ndizolemetsa kwambiri, kotero ngati mwatsopano kuchita masewera olimbitsa thupi, muyenera kugwira ntchitoyo.
Kwa kuchita masewera olimbitsa thupi, kusunga kachilombo pakati pa 10 ndi 16 pa seti ndi njira yabwino yopangira ndi kusunga mphamvu ndi minofu mumtendere.
Kumanga Mphamvu Yowonjezera Kulemera
Ngati ndinu oyamba , yambani ndi thupi lanu lonse , mukugwira ntchito pakati pa 8 ndi 15 kubwereza ntchito iliyonse ndikuchita 1-2. Mungayambe ndi kulemera kwakukulu ndipo, pamene mukuzoloŵera kuphunzitsa mphamvu, yambani kulemera mwakuti rep rep mwisho imamva zovuta kwambiri.
Gwiritsani ntchito mawonekedwe anu ndi kumanga maziko olimba m'magulu anu onse amisala musanapange misala pa zolemera, zomwe zingayambitse kuvulaza ndi kupweteka kwambiri . Gwiritsani ntchito izo kwa masabata angapo ndipo, pamene mukukhala olimba, mukhoza kuwonjezera zolemera zomwe mukugwiritsa ntchito ndikuchepetsa kuchepetsa.
> Chitsime:
> American Council on Exercise. Buku la ACE Personal Trainer, Edition la 5. San Diego: American Council on Exercise, 2014. p. 334