Mfundo Zolimbitsa Thupi 2
Ichi ndi gawo 2 la Zophunzitsira za Kulemera kwa Kulemera ndi Kuphunzira Kukaniza .
Maphunziro a kulemera kwa thupi, kuphunzitsa mphamvu kapena kukaniza, zilizonse zomwe mumakonda kuziitanira, zimamanga maziko a mphamvu, mphamvu, zambiri ndi minofu kupirira zotsatirazi ndi masewera awa.
- Kumanga thupi kumaphatikizapo kutanthauzira thupi ndi kutanthauzira minofu, makamaka pamakondomu. Mapulogalamu a hypertrophy amapezeka pano.
- Mapulojekiti enieni a masewera amagwiritsa ntchito masewera omwe amathandiza ndi kulimbikitsa, monga momwe zingathere, zochita zovuta za masewerawo. Chitsanzo chingakhale kuphunzitsa anthu osambira omwe ali ndi masewera olimbitsa thupi omwe amachititsa kuti ayambe kudutsa mumadzi, kumagwira mapewa, mikono ndi misana. Mphamvu-kupirira ndi zochuluka ndi mapulogalamu ndi othandizira koma masewera osiyanasiyana ndi ofunika kuti apangidwe kotero kuti asasokoneze luso lomwe likufunikira pa masewerawo.
- Kulemera kwa thupi ndi thupi labwino kumaphatikizapo zochitika zomwe zimapereka ndondomeko yochita masewera olimbitsa thupi poonjezera minofu ndi kutaya mafuta a thupi. Omwe amangofuna kuwoneka bwino pa gombe akuphatikizidwa mu gululo.
- Kupanga zolimbitsa thupi ku Olympic ndi masewera olimbitsa thupi omwe amagwiritsira ntchito zochitika ziwiri zokha, zoyera ndi zowonongeka, ngakhale kuti pali zochitika zambiri zophunzitsa. Aliyense akukwera ndi apadera kwambiri komanso luso, zomwe zimafuna kuti aziphunzitsidwa bwino komanso azichita zambiri.
- Mpikisano wolimbitsa mphamvu umafuna kukweza katatu kokha, makina osindikizira, bench press and deadlift. Apanso, mphamvu ndi njira ndizo maziko a Powerlifting.
Kuphunzitsa Nthawi Zambiri ndi Kupititsa patsogolo
Kodi ndi nthawi zingati komanso momwe mumaphunzitsira zimadalira zolinga zanu, zochitika zanu, zaka zanu, thanzi lanu, thanzi lanu ndi zinthu zina monga zipangizo zoyenera komanso nthawi yopezera maphunziro.
Wophunzitsa kapena wophunzira ayenera kulingalira zonsezi ndikukonzekera zomwe zikugwirizana ndi zochitika zanu.
Kulimbitsa bwino kwa kuphunzitsidwa zolemera ndikutsika pakati pa minofu ndi zamanjenje zokopa, kusintha ndi kusintha. Kuthamanga kwakukulu, kuthamanga ndi mafupipafupi mofulumira, komanso matenda opatsirana kwambiri angakulepheretseni kupita patsogolo. Nazi zizindikiro zina zogwiritsira ntchito mankhwalawa:
- Kutopa kwambiri, kusagwira bwino ntchito
- Matenda opatsirana ndi tizilombo
- Kutaya kulemera kosayembekezeka
- Kuvulala kwa minofu nthawi zonse
- Kutha kapena kusasintha kwa nthawi
- Kusiyanitsa kwa mahomoni
- Kutayika kwa mafupa
- Kugona kosauka ndi kudya
Kuphunzitsa katatu pa sabata ndi malo okoma kwambiri kwa oyamba kumene ngakhale sabata pa sabata la masiku asanu ndi awiri lidzagwirizana ndi anthu ena. Malangizo omwe nthawi zambiri amapereka kwa mavenda ndi kulola maola 48 pakati pa magawo olemera kuti alowetse. Kwa alangizi odziwa ntchito komanso odziwa ntchito, masiku asanu ndi limodzi pa sabata maphunziro si achilendo, ngakhale machitidwe ogawikana - kuphunzitsa magulu osiyanasiyana a minofu m'masiku osiyanasiyana - nthawi zambiri amachitidwa. Ngati mukumva kuti mukukumana ndi mavuto, bwererani, mupumule ndikupeza uphungu wabwino.
Mitundu ya Zochita
Zambirimbiri zolimbitsa thupi zimakhalapo kuti zilowetse minofu yambiri ndi minofu ndipo imatha kungosokoneza kwambiri anthu omwe akuyamba kusankha.
Kusiyanitsa kwabwino kumabwera ndi zolemera zaufulu, makina, mapepala ndi mafelemu, machitidwe a thupi okha, magulu, mipira ndi zina. Kotero mtundu wa masewera olimbitsa thupi ungathe kusankhidwa ndi mtundu wa zipangizo, minofu ya minofu kapena cholinga cha thupi, mwachitsanzo chitsanzo cha aerobic kapena mphamvu, makina opangira mapiritsi kapena makina osokoneza bongo.
Zochita zambiri. Zochita zolimbitsa thupi ndizo zomwe zimaphatikizapo mgwirizano umodzi, ndipo nthawi zambiri magulu akuluakulu a minofu. Zitsanzo: squat, deadlift, atakhala mzere wachingwe, lat pulldown.
Kuchita masewera olimbitsa thupi. Zochita masewera olimbitsa thupi ndi imodzi yokhala ndi mgwirizano umodzi wokha womwe umagwira gulu lokhalokha. Zitsanzo ndi makina osokoneza bongo amphongo ndi makina opangira mavoti a quadriceps.
Kodi Ndi Zochitika Ziti Zimene Muyenera Kuchita?
Sichikuletsa funso loti lidalira. . . pa zolinga zanu, ndi zipangizo ziti zomwe muli nazo, zaka zanu, mphamvu, zolemera ndi kudzipereka.
Tiyerekeze kuti mukufuna kumanga nyonga ndi minofu, kapena mwamphamvu kutsika ndi kutanthauzira. Pali mgwirizano wambiri kuti mapulani akuluakulu atatu - powerlifting akukweza - ojambula, benchi ndi ofesikira - ndizo zikuluzikulu zamakono zokhala ndi mphamvu zambiri. Zili zowonjezera, ndipo mwinanso zoopsa, zogwiritsidwa ntchito ndi zolemera zaulere pafupi ndi malire anu, choncho malangizo ndi malo osoweka ndi othandiza ngati sizikufunikira. Ngakhale zili choncho, mungayambe ndi zitsulo zopyapyala komanso, kapena zolemera mpaka mutapeza mutu wake ndikupita patsogolo.
Ngati mukuphunzitsanso kuti thupi lanu likhale lolimba komanso kuti mukhale ndi mphamvu, mukhoza kuwonjezera zochitika zina zammbuyo, m'mimba ndi m'magazi komanso ntchito yeniyeni patsogolo pa mikono. Yang'anani pulogalamu ya mphamvu ndi minofu yomwe ndimayika pamodzi. Izi zimaphatikizapo makina osindikizira, benchi, kupha, kupopera kwa mkono, kuponderezedwa kwa triceps, lat pulldown, kukhala pansi mzere wachingwe, kuvulaza, makina apamwamba ndi makina osindikiza. Nkhono, zokopa, mizere yowonongeka, chingwe chowombera, chingwe chowombera, kuyimitsa phokoso ndi mwana wang'ombe ziyenera kuzungulira (koma osati zonse kamodzi!). Mndandanda uwu ndi wabwino kwambiri ndipo ma gym ambiri adzakhala ndi zipangizo zambiri zomwe amachita.
Kwa odziwa zambiri, machitidwe onse a thupi monga ngati hang-clean ndi kukankha-kukoka angapindule. Mwachiwonekere pali zambiri, ngakhale mazana a masewero olimbitsa thupi, kotero iwe umadziwa kusangalala sikudzatha.
Mukumanga thupi, komwe minofu imatanthauzira ngakhale minofu yaing'ono kwambiri ikhoza kukhala yofunikira, nthawi zambiri kuchita masewera olimbitsa thupi kumachitika. Kulimbitsa thupi kwa Olimpiki kumafuna maphunziro apadera ndi njira.
Onaninso: Zomwe Zimapangitsa Kuphunzira Kulemera Kwambiri ndi Kuphunzitsa Kukanika - Gawo 1 ndi Gawo 3 .