Kupititsa patsogolo Kulemera kwa Zolemera Kulimbana ndi Zosakaniza ndi Zipiringizi
Zolinga zanu zotsutsana nazo zingakhale mphamvu, minofu, kuyendetsa masewera, kapena kulemera. Ngati mwakhala mukugwira ntchito nthawi zonse ndipo mwakonzeka kupita patsogolo, njira zomwe zimaphatikizapo mapiramidi ndi masewero angakhale anu; koma tchenjezedwe, ndondomeko izi zimakukhudzani mwamphamvu.
Mwachidule, kuponderezedwa ndi maseĊµera olimbitsa thupi omwe amachititsa sequentially popanda kupuma pakati.
Kupanda mpumulo kumatanthauza kutanthauzira.
Mapiramidi amatanthauza kutsika ndi kutsirizira pamwamba, kapena kuyamba pamwamba ndi kumaliza ndi kutsika.
Njirazi ndizo zomangira thupi, koma mumakhala ndi mphamvu ndi minofu ndi ntchito yolimbika yomwe imagwira ntchitoyi.
Zosintha
Ndipotu, palibe chomwe chimatsimikiziranso zapamwamba pazomwe mukuphunzira ndi zotsatira zomwe mungayembekezere. Zochepa zowerengetsera maphunziro zikupezeka. Anthu opanga thupi amayamba kulumbirira ndi kupambana kwa minofu kukula. Kuchokera kulemera kwa thupi, ndipo monga momwe mungaganizire, ntchito yowonjezera komanso mwamphamvu muchitetezo chodziwika bwino chimadziwika kuti muwonjezere ndalama zomwe mumagwiritsa ntchito patsikuli, komanso pambuyo patsikuli mutakhala opaleshoni yambiri yogwiritsira ntchito mpweya (EPOC). Kuphwanyaphwitsanso kumapangitsanso kupanga ma lactate poyerekeza ndi zikondwerero, chizindikiro chake minofu ikugwira ntchito molimbika ndithu.
Zinthuzi zimakhudza mabokosi a kukula kwa minofu - kuyendetsa kachulukidwe kamene kamangidwe kake. Komano, ophunzitsa amphamvu angapindule bwino kumamatira kukwera kwa Olimpiki ndi zochokera zawo.
Kusiyanitsa kwa Supersets
Kusiyanitsa kwakukulu kwakukulu ndikudziwika: Kuphatikizidwa kumene ntchito yachiwiri ikugwera gulu limodzi (agonist); ndi masewera omwe amatsutsana ndi gulu la minofu (wotsutsa) akugwiritsidwa ntchito pachiwiri.
Mungathe kuwonjezera zosiyana pakugwirana ntchito ndi pulogalamu ndi kudzipatula komanso maselo olemera ndi olemera oyambirira ndi achiwiri.
Agonist ndi Antagonist Sets
Agonist amatanthauza kuti mumagwiritsa ntchito gulu limodzi kapena magulu omwe ali ndi masewero olimbitsa thupi, ndipo ndithudi, palibe mpumulo pakati pa zinthu zokhazokha, kotero mumagwira ntchito mwakhama, nthawi zina kuyandikira kwa anaerobic kutopa. Chitsanzo: Dumbbell mkono curls wotsatira ndi chingwe mkono curls.
Mtundu winanso wapamwamba, wotsutsa, umagonjetsa magulu otsutsana. Chitsanzo ndizowonjezetsa mwendo wa quads ndi miyendo yopiringa ya hamstrings. Mukamagwiritsa ntchito mtundu umenewu, simungakhale ndi vuto lofanana ndi gulu limodzi la minofu monga momwe mungakhalire ndi maselo a agonist - chomwe chiri cholinga chachikulu chokhazikitsa. Zotsutsana zitha kukhala zabwino kwa ntchito zosiyanasiyana, kugwiritsa ntchito mphamvu zamagetsi ndi nthawi yopulumutsa, koma sizikugwirizana ndi zofunikira zogwirira ntchito zomwe agonist amapanga.
Zosamba Zotentha ndi Zomwe Zidzatuluka
Mukhoza kuchita agonist kukhazikitsa njira ziwiri - kuwala kolemetsa, kapena kulemera kolemera:
- Kuchita masewera olimbitsa thupi kumatsatiridwa ndi zolimbitsa thupi (kusanayambe kutaya). Chitsanzo ndi masewera khumi pa mapaundi 150 otsatiridwa ndi zowonjezera 10 mwendo pa mapaundi 100 omwe alibe mpumulo pakati.
- Zochita zolimbitsa thupi zimatsatiridwa ndi chimbudzi cholemera. Chitsanzo, mizere 10 yowumphika ndi mapiritsi 25-mapaundi otsatiridwa ndi Romanian deadlifts pa mapaundi 150 omwe alibe mpumulo pakati pa seti.
- Mungathe kusakaniza zochita zogawanika ndi zochitika zozizwitsa kapena kuchita zonse zolekanitsa kapena zochitika zolimbitsa thupi kwa onse awiri. Komabe, yochenjezedwe kuti zochitika ziwiri zomwe zimagwiritsidwa ntchito monga makina oyendetsa miyendo ndi masewera akulemera kwambiri ndipo muyenera kuonetsetsa chitetezo pogwiritsira ntchito malowa ngati pakuyenera, kapena kuika molimbika kwambiri chifukwa mudzatopa nthawi yachiwiri.
Maphunziro a Pyramid
Maphunziro a piramidi ndi njira yowonjezereka yopangira ndi kubwereza . 'Piramidi' ikutanthauza lalikulu pansi ndi yopapatiza pamwamba. 'Piramidi yowonongeka' ikutanthauza lalikulu pamwamba ndi yopapatiza pansi. Ndipo ndicho chimene piramidi yophunzitsa imatanthauza mu phunziro lolemera.
Mukuyamba kulemera ndi pang'onopang'ono kuchepetsa zolemera kapena kubwezeretsa, kapena mutayamba kuunika ndikuyamba kuwonjezera kulemera kapena kubwereza. Kapena mungathe kuphatikiza zonse ziwiri.
Kupaka ndi mapiramidi amatchedwa overload systems. Ngati mukupanga kupanikizika kwamtundu wa minofu minofu idzakula. Komabe, maphunziro oterewa sagunda malo okoma chifukwa cha mphamvu. Mphamvu imafuna kutsegulira kwa thupi, komwe kumayankha bwino kulemera kolemera, kutsika kochepa, ndi kupuma kokwanira pakati pa maselo.
Kuwonjezera pa maphunziro kumapangidwa kokha kawiri kapena katatu pa sabata ndipo sikumayendayenda tsiku ndi tsiku. Gawo la ndondomeko ndilololeza kuti minofu ikhale yochiritsa komanso yolimbikitsa. Ngakhale kamodzi pa sabata angakhale abwino kwa oyamba kumene.
Kutentha ndi Kuzizira Pansi
Kutentha kumaphatikizapo kuchita masewera olimbitsa thupi komanso kutambasula kwa mphindi khumi mpaka khumi ndi zisanu.
Kuzizira kumathandiza kuchepetsa kupweteka kwa minofu m'maola otsatirawa. Piramidi ndi maphunziro apamwamba akhoza kukupwetekani. Kutentha pang'ono ndi kutambasula, kutsekemera kapena ntchito yodzichepetsa kwambiri
> Zosowa
> J Mphamvu Yotsutsa. 2010 Apr; 24 (4): 1043-51. Zomwe zimagwiritsidwa ntchito podzitetezera zomwe zimapangitsa kuti anthu asamangokhalira kuchita zachiwerewere. Kelleher AR, Hackney KJ, Fairchild TJ, Keslacy S, Ploutz-Snyder LL.