Mukudziwa kale kuti mukakweza zolemera , mumayenera kupanga nambala yambiri, koma kodi izi zikutanthauza chiyani? Tiyeni tiphunzire zochuluka zokhudzana ndi kulemera kwa thupi, kodi ifeyo?
Tanthauzo la Kuyika mu Fitness Terminology
Choyikacho chikufotokozera gulu la kubwereza zomwe zachitidwa pa zochitika zosiyanasiyana. Mwachitsanzo, pamene mukuyang'ana zolimba zolimbitsa thupi, mukhoza kuwona zinthu monga izi: "3x10" chifukwa, nenani, zolemba zofufuzira zofufuzira.
Izi zikutanthauza kuti muyenera kuchita masewera atatu a maulendo 10 .... ayi, izi sizinthu makumi atatu. Izi zikutanthauza kuti mumakweza katundu wolemetsa kuti mutha kuchita ZINTHU 10 zokha. Ndiye mupumula ndi kubwereza maulendo awiri.
Kodi Muyenera Kuchita Zambiri Zambiri Pogwirira Ntchito?
Kawirikawiri, kuchita masewera olimbitsa thupi kumachitika pakati pa maselo 1-3 pa zochitika zonse, ngakhale pali kutsutsana kwina kuti ngati chimodzi chikhala ndi zotsatira zomwezo monga maphunziro ambiri. Ndipotu, pali maphunziro kunja uko omwe amasonyeza kuti, ngati ndinu oyamba , imodzi yokha ndi yambiri, makamaka ngati mukukweza katundu wolemetsa.
Koma, nanga bwanji mutapambana? Kapena bwanji ngati muli ndi zolinga zenizeni? Tawonani tchati chachikulu chomwe mungagwiritse ntchito kuti muwone momwe zingagwiritsire ntchito mobwerezabwereza ndikusankha kuti muchite mogwirizana ndi zolinga zanu:
| Zolinga Zokwanira | Amasintha | Kupitiliza | Nthawi Yopuma | Mphamvu |
| General Fitness | 1-2 | 8-15 Mapeto | 30-90 Zachiwiri | Kukula Kwambiri |
| Kupirira | 2-3 | Mpaka kufika pa 12 | Mpaka makumi awiri ndi atatu | 60-70% ya 1RM |
| Misa Misa | 3-6 | 6-12 Kupuma | 30-90 Zachiwiri | 70-80% ya 1RM |
| Muscle Strength | 2-3 | Mpaka 6 Kupita | Mphindi 2-5 | 80-90% ya 1RM |
| Mphamvu - 1 Kwezani | 3-5 | 1-2 Reps | Mphindi 2-5 | 90% ya 1RM kapena zambiri |
Mmene Mungagwiritsire Ntchito Zida Kuti Mukwaniritse Zolinga Zanu Zowononga Kulemera
Kotero, ndi angati omwe muyenera kuchita ngati mukufuna kulemera? Pofuna kulemera, yesetsani kugwiritsa ntchito njira zotsatirazi mu ntchito yanu:
- Kuyendetsa dera - Pokhala ndi maphunziro a dera, mumapanga masewera olimbitsa thupi, mumodzi mwaokha popanda kupuma. Izi zimakuthandizani kumanga minofu pamene mukusunga mtima wanu wokwera, zomwe zingakuthandizeni kutentha makilogalamu ambiri panthawi yomwe mumakhala.
- Zosasintha - Pokhala ndi masewera olimbitsa thupi, mumasankha machitidwe awiri a minofu yomweyo ndikuchita chimodzimodzi. Izi zimawonjezera mphamvu, zomwe zingakuthandizeni kutentha makilogalamu ambiri. Yesetsani Thupi Lathunthu Lomwe Kulimbitsa Thupi pazinthu zomwe zingakutsutseni.
- Kukonzekera - Monga mafilimu, izi zimaphatikizapo kuchita masewero atatu a gulu limodzi la minofu, limodzi pambuyo pake, popanda kupuma pakati. Apanso, iyi ndi njira yabwino kwambiri yowonjezerapo mwamphamvu ndikuwotcha mafuta ambiri panthawi yopuma.
- Maphunziro a Piramidi - Ndi maphunziro awa, mumamanga pa chikhazikitso chilichonse, kuwonjezera kulemera ndi kuchepetsa mapiritsi kuti muthe kuwombera minofuyi ndikupindula kwambiri pa repiti iliyonse. Yesani Phunzilo la Piramidi Yapamwamba ya Thupi . Inu muzizikonda izo!
- Maphunziro amphamvu a Tabata - Uwu ndi mtundu wapamwamba kwambiri wophunzitsira dera womwe umapangitsa mtima wanu kuwonjezeka kwambiri kuposa maphunziro a dera lachikhalidwe, ndi mphindi zisanu ndi ziwiri zothandizira ndikutsatiridwa ndi mphindi 10 zokha za mpumulo, kubwereza izo kwa mphindi 4. Sizimveka ngati zambiri, koma ndizovuta.
> Chitsime
American Council pa Zochita Zolimbitsa Thupi. Buku la ACE Personal Trainer Manual, 5th 2014.