Ntchito Yothandizira Mace Amapereka Njira Yapadera Yophunzitsira Mphamvu
Ngati simunamvepo za ntchentche yachitsulo-mtundu wa zida zothandizira mphamvu zimatchedwanso macebell-simuli nokha. Mitambo yaitali ya zitsulo zomwe zimagwidwa ndi mpira wolemera sizimapezeka mumayendedwe anu ovomerezeka. Koma izo sizikutanthauza kuti iwo ndi atsopano.
Ndipotu, malinga ndi Onnit, wopanga mace wothandizira komanso wotsogola kwambiri, "zida zakhala zikugwiritsidwa ntchito ngati zida komanso zipangizo zamakono kwa zaka zikwi zambiri, ndipo zinkakonda kwambiri asilikali achihindu achihindu.
Chomwe chimasiyanitsa mace ndi machitidwe ena okhwima, monga kettlebell kapena masewera a zitsulo , ndiye kuti mphuno yake imakhala yosawerengeka. Ndodo yayitali, yopapatiza imapanga zolinga ziwiri:
- Zosankha Zosintha Zosiyanasiyana . Ndodo yautali imapangitsa kuti kusinthasintha kwanu kukhale kosavuta kuchitapo kanthu mpaka kuchita masewera olimbitsa thupi, kusinthiratu kuvutika kwa kayendetsedwe kalikonse. Mwachitsanzo, kusuntha manja anu kutali ndi mpira wolemera kwambiri wa ndodo kumatembenuza mwamsanga kuchita masewera olimbitsa thupi pamene zimakhala zovuta kulamulira ndodo yayitali, yopanda malire.
- Zimatsogolera Zomwe Zimayambitsa Zambiri . Nthiti yayitali imayendera mtunda pakati pa thupi lanu ndi mpira wolemera, kuupanga kukhala chida chachikulu chogwedezera, kupotoza, ndi kupititsa patsogolo zomwe zofunikira ndizofunikira kwambiri. Maphunziro a mace ndi njira yabwino yopangira mphamvu zazikulu zogwirira ntchito zolimba.
Mapindu a Macebell Training
Ngati mumaphatikizapo macebell kuphunzitsa nthawi zonse, mumakhala ndi zotsatira izi.
1. Kulimbitsa Mphamvu.
Gwiritsani mphamvu-kuphatikiza manja, chala, ndi mphamvu zowonongeka-ndilo khalidwe losanyalanyazidwa la mapulogalamu ambiri olimbitsa thupi. Koma ngati mumaganizira za izi, kugwiritsira ntchito mphamvu ndizofunika kwambiri pa chilichonse chimene mungachite. Mwachitsanzo, okwera matchire sangathe kukwera njira yovuta popanda kugwedezeka kwambiri, masewera a mpira sangathe kumangirira bwino popanda kugwiritsira ntchito njira yoyendetsera bat, ndipo ngakhale masewera olimbitsa thupi-akukoka , deadlifts, ndi mizere-zonse zimafuna kugwira mphamvu kuti zigwiritse pa bar.
Chifukwa cha kuchepa kwake kwa macebell kosalemera, kusinthana kumafuna kulimbitsa. Kubwereza mobwerezabwereza, makamaka pa milungu ingapo ndi miyezi, kungakulimbikitseni mphamvu kuti mukhale ndi thupi labwino.
2. Mipingo Yamphamvu ndi Yathanzi.
Chikwama cha pamapewa ndi chophweka chokhazikika m'thupi lonse, kuti chikhale chovulazidwa. Ndipo aliyense amene adamva ululu wamapiko angatsimikizire kuti zimapweteka kwambiri pa nthawi yopuma. Ngakhalenso kayendetsedwe kazing'ono, monga pushups, dips, ndi pull-ups, zimakhala zovuta kwambiri (kapena zosatheka) ndi kuvulala pamapewa.
Mukamapanga mace a zitsulo pogwiritsa ntchito mawonekedwe abwino, mungathe kuwonjezera mphamvu za minofu ndi minofu yomwe imayandikana palimodzi panthawi imodzimodziyo.
Mfungulo apa ndi mawonekedwe abwino . Ndibwino kuti mugwire ntchito ndi wophunzitsa kuti muzindikire kayendetsedwe musanayambe ndondomeko nokha. Mwinanso mungayambe ndi ntchentche kuti muwonetsetse kuti simugwiritsa ntchito molakwika kapena kuika maganizo anu pamagulu anu.
3. Mphamvu Yonse ya Thupi ndi Mavuto a Maganizo.
Ngakhale phindu lodziwika pogwiritsira ntchito makina a zitsulo ndi mphamvu yapamwamba ya thupi (kuphatikizapo mphamvu yogwira), ntchentche imatha kugwiritsidwa ntchito pa thupi lonse.
Mofanana ndi kettlebell, macebell ena amachititsa kuti azichita masewera olimbitsa thupi. Mofananamo, kusunthira, monga kusokonezeka kwa phokoso, kumapangitsa kuti mtima uwonjezeke kwambiri chifukwa cha mtima wabwino kwambiri. Mace amayendetsa bwino kwambiri pophunzitsa mapulogalamu ophunzitsira .
4. Mphamvu Zachilengedwe.
Ambiri macebell machitidwe, monga chitsulo mace paddleboarding zochitika, amafuna thupi kudutsa zokopa zomwe zimafuna kwambiri maziko, makamaka zofunikira. Izi zikuwonjezeretsedwanso ndi kugawa kopanda malire pakati pa zitsulo zazitsulo, zomwe zimafuna kuti chiyanjano chachikulu chikhale cholamulidwa.
Chotsatira ndi ntchito yabwino kwambiri komanso yopangira oblique yomwe imapangitsa mphamvu zonse zapakati.
Kusintha Macebell Yanu
Kusintha kosavuta momwe mungagwirire mace kungachititse kusiyana kwakukulu pa zovuta zolimbitsa thupi. Ngati mumagwiritsa ntchito ndodo yochuluka kwambiri, ndiye kuti dzanja limodzi liri pafupi ndi silinda lolemera ndipo dzanja lina lili pafupi ndi mapeto a ndodo, zovuta zochita zosavuta chifukwa minofu yosawerengeka imagawidwa mofanana m'thupi lanu .
Koma, ngati mutagwira ndodo yazitsulo ndi manja awiri mutayang'ana kumapeto kwa bar, choncho pali kusiyana kwakukulu pakati pa manja anu ndi silinda wolemera, ntchito iliyonse imakhala yovuta kwambiri. Izi ndi chifukwa chakuti kugawanika kwa minofu kulemera kwake kumakhalabe kosakwanira, kumafuna mphamvu zambiri komanso mphamvu zoposa mphamvu yogawidwa mofanana.