Kodi mukufunanso kumanga thupi lanu ndikukhala olimba? Tiyeni tikambirane za izi (Kuphunzitsa Mphamvu)!

Ngati ndinu wachinyamata, kapena ngati mwana wanu ali ndi zaka zimenezo, sizodabwitsa kuti mukufuna kukhala ndi mphamvu ndikumanga thupi laling'ono. Mwina kukhala waluso pamasewera, mwina kukonza mawonekedwe anu, kapena kungokhala ndi thanzi labwino. Chifukwa chake, tiyeni tiphunzire zambiri za izi zotchedwa 'Kuphunzitsa Mphamvu' kapena masewera olimbitsa thupi omwe amachitidwa kuti akulitse mphamvu.

Kodi 'Kuphunzitsa Mphamvu' n'chiyani?

Mwachidule, 'Kuphunzitsa Mphamvu' ndi mtundu winawake wa masewera olimbitsa thupi omwe amamanga minofu yanu ndikuwonjezera mphamvu zake. Timagwiritsa ntchito zolemera pa izi. Nthawi zina amatchedwanso 'Kuphunzitsa Kukana', chifukwa kumapangitsa minofu kugwira ntchito motsutsana ndi kukana kwina. Taganizirani izi, mukanyamula cholemera, minofu yanu imatopa pang'ono, eti? Kutopa kumeneko ndiko kumapangitsa minofu kukhala yolimba. Tingagwiritse ntchito zinthu zosiyanasiyana pa izi:

• 'Zolemera zaulere': Izi ndi zolemera zomwe mumawona nthawi zambiri m'ma gym, monga ma dumbbell ndi ma barbell. Mwina mwawonapo china chake chotchedwa 'kettlebells'. Izi n'zosavuta kunyamula komanso zotsika mtengo. Komabe, zimafunika kuchita masewera olimbitsa thupi bwino, kapena mungavulaze thupi lanu ngati muzichita molakwika.
• Makina olemetsa: Nthawi zambiri amapezeka m'malo ochitira masewera olimbitsa thupi, kapena m'zipinda zochitira masewera olimbitsa thupi kusukulu. Makinawa amapangitsa kuti kuchita masewera olimbitsa thupi kukhale kosavuta chifukwa makinawo amawongolera mayendedwe anu.
• Ma bandeji olimbana ndi thupi: Awa ndi ma bandeji otambasuka omwe amapereka kukana bwino minofu pamene akuchita masewera olimbitsa thupi.
• Kulemera kwa thupi lanu: Inde, mutha kuchita masewera olimbitsa thupi popanda zida zilizonse. Ganizirani ma push-up, squats, sit-up, ndi zina zotero. Izi zimagwiritsa ntchito kulemera kwa thupi lanu.

Kumbukirani: Ngati simunapitirire msinkhu (kutanthauza kuti thupi lanu silinayambe kusintha kwambiri), kuchita masewera olimbitsa thupi kudzakupangitsani kukhala olimba, koma minofu yanu sidzakula kwambiri. Pambuyo pa msinkhu, makamaka mwa anyamata, mahomoni otchedwa testosterone amatulutsa minofu yambiri poyankha kuchita masewera olimbitsa thupi. Anyamata amakhala ndi testosterone yambiri kuposa atsikana, kotero minofu yawo imakula kwambiri.

Kodi ubwino wa 'Kuphunzitsa Mphamvu' kumeneku ndi wotani?

Sikuti minofu yokha, izi zili ndi maubwino ena ambiri kwa inu.

• Kulimbitsa thupi lonse kumakula: Thupi lanu limakhala ndi mphamvu komanso kusinthasintha kwabwino.
• Kulemera kwa thupi lopanda mafuta kumawonjezeka:Izi zikutanthauza kuti mafuta m'thupi amachepa ndipo minofu imakula. Izi ndizofunikira kwambiri pa thupi labwino.
• Amawotcha ma calories ambiri : Pamene minofu ikukula, thupi lanu limawotcha ma calories ambiri ngakhale mutangokhala chete. Izi zimathandizanso kuti muchepetse thupi lanu.
• Kulimbitsa mafupa: Kuchita masewera olimbitsa thupi olimbitsa thupi kumalimbitsanso mafupa anu.
• Kumawongolera thanzi la maganizo : Ichi ndi chinthu chomwe anthu ambiri sachiganizira. Kuchita masewera olimbitsa thupi, makamaka masewera olimbitsa thupi, kungathandize kuchepetsa nkhawa ndikukweza malingaliro anu . Kumakupangitsani kumva bwino.

Kodi ndiyamba bwanji izi?

Chabwino, popeza tsopano muli ndi chidwi, tiyeni tiwone momwe mungayambire. Pali zinthu zingapo zomwe muyenera kusamala nazo kuposa momwe mungaganizire. 1. Kaya mukaonane ndi dokotala kaye: Inde, izi ndizofunikira kwambiri. Musanayambe kunyamula zolemera, kaonaneni ndi dokotala wanu kuti muwonetsetse kuti thanzi lanu ndi loyenera pa izi. Mwina muli ndi mavuto ena azaumoyo omwe simukudziwa. 2. Pezani malangizo oyenera: Dokotala akanena kuti 'Chabwino', funsani upangiri kwa munthu amene akudziwa za izi.

• Makochi m'masukulu ndi makochi m'malo ochitira masewera olimbitsa thupi amadziwa bwino izi. Masukulu ambiri amaphunzitsa kukweza zolemera kapena 'kuphunzitsa anthu m'magawo' m'makalasi ochitira masewera olimbitsa thupi.
• Kapena, pitani ku malo ochitira masewera olimbitsa thupi m'dera lanu kuti mukaone ngati mungathe kutenga kalasi yophunzitsa mphamvu kapena kugwira ntchito ndi mphunzitsi wanu. Koma onetsetsani kuti munthu amene mwasankha ali ndi satifiketi komanso ali ndi luso logwira ntchito ndi achinyamata, makamaka ngati ali ndi luso.

3. Phunzirani njira yoyenera: Ichi ndi chinthu chofunikira kwambiri. Choyamba, phunzirani momwe mungachitire masewera olimbitsa thupi popanda kulemera kulikonse. Mukangoyamba kuchita bwino, onjezerani kulemera pang'onopang'ono. Yambani ndi kulemera komwe mungathe kuchita mobwerezabwereza 8-12 nthawi imodzi. 4. Khalani ndi munthu pafupi (Spotter): Mukanyamula zolemera - kaya ndi zolemera zaulere kapena pamakina - ndikofunikira kukhala ndi munthu pafupi kuti akutsogolereni. Makamaka ngati mukunyamula zolemera zolemera, 'spotter' ndi munthu amene angakuthandizeni., muyeneradi kutero. Tangoganizirani kuti ngakhale mutakhala olimba kwambiri, nthawi zina simungathe kuchita rep yomaliza. Ngati mukuchita masewera olimbitsa thupi monga ``Biceps curls``, mutha kuyika kulemera pansi. Komabe, ngati mukuchita masewera olimbitsa thupi monga ``Bench press```, yomwe ndi masewera olimbitsa thupi pachifuwa, ngati simungathe kuwongolera kulemera, kungagwere pachifuwa chanu ndikuyambitsa ngozi yayikulu. Ngati pali ``spotter``, akhoza kukupulumutsani ku ngozi imeneyo.

Kodi Kuphunzitsa Mphamvu N'kotetezekadi?

Kawirikawiri, mapulogalamu olimbitsa thupi amakhala otetezeka kwambiri akachitidwa bwino . Akachitidwa bwino, sadzavulaza mafupa anu omwe akukula. Komabe, anthu omwe ali ndi matenda enaake - mwachitsanzo, kuthamanga kwa magazi kosalamulirika, khunyu, kapena matenda a mtima - ayenera kupeza chilolezo cha dokotala wawo asanayambe chinthu chonga ichi.

Ngati mukumva chinthu chachilendo mukuchita masewera olimbitsa thupi, ngati mukumva kupweteka, kapena ngati mukumva phokoso la "kudina" m'thupi lanu, siyani nthawi yomweyo. Pitani kwa dokotala kuti mudziwe bwino lomwe musanayambenso kuchita masewera olimbitsa thupi. Mungafunike kusintha machitidwe anu ophunzitsira kapena kusiya kunyamula zolemera kwa kanthawi mpaka kuvulalako kuchira.

Anthu ambiri amaganiza kuti kunyamula zolemera zonse n’kofanana. Komabe, 'Kuphunzitsa Mphamvu', 'Kukweza Mphamvu', ndi 'Kumanga Thupi' ndi zinthu zosiyana.

• Kukweza mphamvu kumatanthauza kulemera komwe mungakweze nthawi imodzi.
• Cholinga cha mpikisano wolimbitsa thupi ndikukulitsa kukula ndi mawonekedwe a minofu.

Chofunika: Kukweza thupi ndi mphamvu, kukweza thupi ndi deadlifting, komanso kumanga thupi sikuvomerezeka kwa achinyamata omwe akukulabe, chifukwa ali ndi chiopsezo chachikulu cha kuvulala kwambiri.

Anthu ena amakopeka kugwiritsa ntchito zinthu monga `Anabolic steroids` poganiza zomanga minofu yayikulu. Izi ndi zinthu zoopsa kwambiri. Izi zingayambitse mavuto a nthawi yochepa monga kusintha kwa maganizo, ziphuphu, dazi, ndi kuthamanga kwa magazi. Zingayambitsenso zoopsa zazikulu komanso za nthawi yayitali monga khansa, matenda a mtima, komanso kusabereka. Choncho, musagwiritse ntchito zinthu zotere.

Kodi kuchita masewera olimbitsa thupi moyenera kumawoneka bwanji?

Nazi malamulo oyambira omwe mungatsatire mukamaphunzira mphamvu:

• Nthawi zonse chitani 'kutenthetsa' musanayambe kuchita masewera olimbitsa thupi: Chitani masewera olimbitsa thupi kwa mphindi 5-10 (monga masewera olimbitsa thupi omwe amakhudza kusuntha thupi lanu). Izi zikonzekeretsa minofu ndi mafupa anu kuti achite masewera olimbitsa thupi.
• Ngati ndinu watsopano, yambani ndi masewera olimbitsa thupi:Khalani ndi masabata angapo mukuchita ma sit-up, ma push-up, ndi ma squats kuti mukonze bwino mawonekedwe anu ndi luso lanu. Ndikofunikira kuchita masewera olimbitsa thupi awa moyenera popanda kugwiritsa ntchito zolemera poyamba.
• Mukaphunzira njira yoyenera, yambani ndi kulemera kopepuka: kaya kulemera kopepuka kapena bandeji yolimba. Pamene mphamvu zanu zikuwonjezeka, pang'onopang'ono onjezerani kulemera, kuchuluka kwa maseti, kapena mitundu ya masewera olimbitsa thupi.
• Yambani ndi kubwerezabwereza 8-12 pa seti iliyonse: Seti imodzi kapena ziwiri zidzakhala zokwanira poyamba. Mphunzitsi wovomerezeka kapena mphunzitsi akhoza kupanga pulogalamu yoyenera kwa inu.
• Phunzirani njira yoyenera, nthawi zonse chitani izi motsogozedwa: Izi ndizofunikira kwambiri, monga tanenera kale.
• Dziziritsani thupi mukamaliza kuchita masewera olimbitsa thupi: Mukamaliza kuchita masewera olimbitsa thupi, chitani masewera opepuka komanso osasuntha (monga kugwira malo kwa kanthawi kochepa). Izi zimathandiza minofu yanu kuchira.

Kuti mupeze zotsatira zabwino, chitani masewera olimbitsa thupi kwa mphindi 20-30 masiku awiri kapena atatu pa sabata. Pumulani osachepera tsiku limodzi pakati pa maphunziro. Gwirani ntchito magulu akuluakulu a minofu m'manja, miyendo, ndi pakati - kutanthauza, mimba yanu, msana, ndi matako. Masewera olimbitsa thupi ndi gawo limodzi chabe la masewera olimbitsa thupi oyenera. Akatswiri amalimbikitsa kuchita masewera olimbitsa thupi osachepera ola limodzi kapena ola limodzi patsiku. Izi ziyenera kuphatikizapo:

• Kuchita masewera olimbitsa thupi (cardio): Izi zimalimbitsa mtima ndi mapapo anu. Zinthu monga kuyenda, kuthamanga, ndi kusambira ndi masewera olimbitsa thupi abwino.
• Kutambasula: Izi zimathandiza kuti thupi lanu likhale losinthasintha.

Komanso, kuti mupeze zotsatira zabwino, chitani bwino mwamsanga mutatha kuchita masewera olimbitsa thupi, imwani madzi ambiri, ndipo idyani zakudya zopatsa thanzi.

Uthenga womaliza wopita nawo kunyumba

Ngati mukuganiza zoyamba kuchita masewera olimbitsa thupi, ndi lingaliro labwino kwambiri! Koma kumbukirani:

• Chitetezo chimayamba ndi kufunsa dokotala, kupeza upangiri kuchokera kwa munthu amene akudziwa, ndikuphunzira momwe angachitire bwino.
• Yambani pang'onopang'ono: Musamafulumire kunyamula zinthu zolemera nthawi imodzi. Muziwonjezera pang'onopang'ono.
• Mvetserani thupi lanu: Ngati likupweteka, siyani. Musadzikakamize.
• Pangani kukhala kosangalatsa: Sankhani mtundu wa masewera olimbitsa thupi omwe mumakonda. Kenako mudzamva ngati mukufuna kupitiriza.
• Musakhudze zinthu zoopsa monga 'ma steroid'. Chinthu chabwino kwambiri ndikukhala wathanzi komanso wamphamvu mwachibadwa.

Ngati muli ndi mafunso ena okhudza izi, musaope kufunsa dokotala wanu, mphunzitsi wa masewera kusukulu, kapena mphunzitsi wodalirika. Zabwino zonse!

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maphunziro a mphamvu, maphunziro olimbana ndi kukana, kumanga minofu, kulimbitsa thupi kwa achinyamata, kunyamula zolemera motetezeka, maubwino ochita masewera olimbitsa thupi, chizolowezi chochita masewera olimbitsa thupi, maphunziro amphamvu, kukula kwa minofu, masewera olimbitsa thupi a achinyamata, kunyamula zolemera motetezeka, maubwino ochita masewera olimbitsa thupi, zizolowezi zabwino