Maphunziro olimbitsa thupi ndi mapulogalamu olimbitsa thupi nthawi zambiri amagwiritsa ntchito mawu akuti "kuphunzitsa kulephera." Mukuziwona muzochita masewera olimbitsa thupi. Zingathenso kudziwika ngati AMAP - ambiri momwe zingathere. Kodi kwenikweni amatanthauzanji?
Pamene mukuwerenga tanthauzo la izi, apa palikutanthauzira kwa mawu awa. Zimatanthauza kuchita masewera olimbitsa thupi kufikira mutakhala wofooka kapena wofooka kuti musathe kuchita kubwereza komaliza kapena mukudziwa kuti ndizopanda nzeru kubwereza mobwerezabwereza.
Chitsanzo: Tiyerekeze kuti pulogalamu yanu imati ma matatu a zida zamatabwa zong'onoting'ono zowonjezera katatu, zomwe ndi 3X10 zophimba mkono pulogalamu yamaphunziro olemera . Mwachidule, kuphunzitsa kulephera kumatanthauza kusankha cholemetsa cholemetsa kotero kuti omaliza azichita mobwerezabwereza (misonkho yaumunthu) misonkho inu kuti muvutike kumaliza masewero otsiriza kapena awiri pa chikhazikitso chimenecho.
Chitsanzo: Muzitsulo zamatsenga, chiwerengero cha khumi ndi chimodzi chiyenera kuchitidwa mwamphamvu kwambiri kuti muyesetse kukweza bar ndi mawonekedwe abwino. Izi ndi maphunziro kuti alephera.
N'chifukwa Chiyani Kuphunzitsa Kulephera Kumagwiritsidwa Ntchito?
Ophunzitsa ena amakhulupirira kuti kuphunzitsidwa kulephera kumabweretsa kukula kwa minofu. Aphunzitsi apamwamba angagwiritse ntchito maphunziro kuti asadutse pamtunda. Ambiri amakhulupirira, "Palibe kupweteka, kopanda phindu," ndipo amaganiza kuti kusokonezeka kwa vuto losalephera ndi chizindikiro cha kupsinjika kwa minofu yomwe idzayendetsa kuwonjezera mphamvu ndi minofu kukula.
Zovuta ndi Zoopsya
Kusagwiritsidwa ntchito mopitirira muyeso kwa maphunziro kungapangitse kugwiritsa ntchito mawonekedwe osauka pochita zochitikazo. Ngati mukulimbana ndi kusuntha ndi kulemera kwake, simungathe kuganizira njira yoyenera. Njira yosauka komanso kuwonjezera minofu ya minofu ikhoza kuvulaza.
Zingayambitse kupititsa patsogolo , makamaka pogwiritsidwa ntchito pa nthawi yaitali osati nthawi yochepa yophunzitsira.
Kuphunzitsa Kulephera Kwenikweni kapena Kulephera Kachitidwe
Apa ndi pamene ophunzitsa ena amasiyana. Ndikuona, izi sizikutanthauza kulephera kwathunthu - kuti simungakhoze kukweza bar ndi kupiritsa izo. Izi ziyenera kutanthauza kulephera kwazinthu, chifukwa kuti kubwereza kanthawi kochepa kuli kovuta koma kosatheka kuchita. Muyenera kupumula mpaka mutha kuchita chimodzimodzi ndikulephera. Mukhoza kugwiritsira ntchito nthawi yopuma pakati pa maselo kapena kulemera komwe mumakweza kuti mukwaniritse malo abwino omwe mukulephera.
Mfundo "kulephera" ndiyomwe mphamvu ya lactate / hydrogen ikulumikizira ndikupangitsa minofu yanu kuti ikhale ndi nkhawa zomwe zimapangitsa kuti minofu ikule.
Sukulu Yoperewera Ndi Zolemera Zolemera Kapena Zolemera
Mukhoza kusankha kulemera komwe kumabweretsa kulephera pa chiwerengero chochepa cha kubwereza, monga zisanu. Kapena mungathe kusankha cholemera cholemera chomwe chidzatha kusokoneza chiwerengero chapamwamba cha mapepala, monga 15.
> Zotsatira:
> Willardson JM "Kugwiritsa ntchito maphunziro kuti alepheretse pulogalamu ya mapulojekiti ambiri oteteza zolimbitsa thupi." J Strength Cond Res. 2007 May; 21 (2): 628-31.
> American College of Sports Mankhwala olimbitsa thupi. Zitsanzo zowonjezereka popewera maphunziro okalamba achikulire. Med Sci Sports Exerc . 2009 Mar; 41 (3): 687-708. lembani: 10.1249 / MSS.0b013e3181915670.