Posankha masewera olimbitsa thupi atolankhani, muyenera kusankha ngati makalasi azichitira masewera olimbitsa thupi kapena kunyumba.
Palibe yankho losatsutsika pomwe kuli bwino kuchita maphunziro atolankhani, aliyense ayenera kudzipangira yekha chidziwitso, poganizira zinthu zonse:
- Kupezeka kwa malo ochitira masewera olimbitsa thupi (kutengera kupezeka kwa nthawi yaulere, mtunda wochitira masewera olimbitsa thupi, mtengo wake). Ichi ndiye chinthu choyamba chomwe muyenera kumvetsera, chifukwa ngati palibe mwayi wopita kumalo ochitira masewera olimbitsa thupi, ndiye kuti chisankho chimataya tanthauzo - maphunziro atheka kunyumba kokha.
- Gulu kapena kusungulumwa. Kwa ena ndikofunikira kukhala ndi anthu amalingaliro ofanana, wina amafunikira mpikisano kuti akule. Pali mtundu wa anthu omwe amakonda kukhala okha ndikukhala chete, ena amangokhala amanyazi. Ndikofunikira kuti mudzifotokozere momwe mungakhalire omasuka kuti maphunziro asasanduke ozunza.
- Zolinga zamaphunziro ndi kukula. Ngati cholinga chophunzitsira ndi "kuumitsa" thupi ndi makilogalamu 40 ndikupopera kuti mutenge nawo gawo pa mpikisano wolimba wa bikini, ndiye kuti zidzakhala zovuta kwambiri (koma zosatheka) kukhazikitsa maphunziro oterewa kunyumba, malo olimbitsira thupi komanso wophunzitsira waluso adzakhala thandizo labwino panjira. Koma thupi logwirizana limatha kupezeka kunyumba komanso kumalo ochitira masewera olimbitsa thupi.
- Chilango. Sikuti aliyense amatha kutsatira ndandanda yolimba ndikupewa zosokoneza kunyumba. TV, mafoni, ndi ntchito zina zapakhomo zingawononge ntchito yanu. Ngati nthawi yopuma pakati pazolimbitsa thupi yadzaza ndi zopanda pake komanso zochitika za tsiku ndi tsiku, ngati maphunziro amakhala chinthu chongochitika chokha komanso chosagwirizana ndi machitidwe, ndiye kuti kukhala membala wakuchita masewera olimbitsa thupi kungakhale yankho lavutoli.
- Zida ndi zoyeserera. Pali gulu la anthu omwe amakonda kugwiritsa ntchito ma simulators mochuluka kuposa kungodzipangira mphasa, kwa iwo ndichinthu chofunikira pamalingaliro. Ndipo pali omwe amanyoza kugwira ntchito ndi zida zamasewera pamalo ochitira masewera olimbitsa thupi pambuyo pa anthu ena.
Ngati lingaliro lipangidwa mokomera masewera olimbitsa thupi, sitepe yotsatira ndikusankha mpando wogwedeza.
Kodi mungasankhe bwanji masewera olimbitsa thupi?
Choyamba, amasamala za kupezeka kwa malo ndi mtengo wa kulembetsa, koma pali mfundo zina zingapo zofunika. Masewerowa ayenera kukhala ndi mpweya wabwino komanso kuyatsa mokwanira; kupezeka kwa chipinda chosinthira, shawa ndi chimbudzi kumapereka chitonthozo chochepa. Ndipo chinthu chofunikira kwambiri ndi oyeserera. Ngati cholinga chophunzitsira ndikupopera atolankhani, ndiye kuti masewera olimbitsa thupi amayenera kukhala ndi benchi yosindikizira, bala yopingasa, wophunzitsira (block frame kapena traction block pa chingwe), makamaka gudumu lamagetsi.
Ndikoyenera kumvetsera kuchuluka kwa ma dumbbells ndi zikondamoyo za bar - payenera kukhala zochuluka, ndibwino ngati zolemera zimayamba kuchokera pa 0.5-1.25 kg, ndipo gawo pakati pa zolemera ndizochepa - zosaposa ma kilogalamu awiri. Izi zidzakuthandizani kuti muzitha kuwongolera moyenera momwe makalasi amaphatikizira.
Zochita pa benchi yopendekera ku malo ochitira masewera olimbitsa thupi
Benchi atolankhani ndi mphunzitsi yabwino ndi zothandiza, mwa kusintha mbali ya ndingaliro, mungathe kulamulira zovuta za ntchito. Ndikofunika kukumbukira kupezekanso kwa benchi - kumbuyo kuyenera kukhala kopanda chilengedwe, apo ayi pali katundu wambiri kumbuyo.
- Kupotoza. Malo oyambira: gona ndi msana pa benchi, konzani mapazi anu ndi ma roller, ikani manja anu kumbuyo kwa mutu wanu. Mukamatulutsa mpweya, muyenera kukoka chibwano chanu, ndikukweza masamba amapewa, kumbuyo kumbuyo sikuyenera kuchoka pa benchi, atolankhani akuyenera kukhala ovuta. Mukamapanga mpweya, tsitsani mapewa pa benchi. Pofuna kusokoneza zinthu, mutha kunyamula zolemera patsogolo panu (nthawi zambiri zikondamoyo kuchokera ku bar zimagwiritsidwa ntchito izi).
- Amakweza miyendo. Malo oyambira: gona ndi msana pa benchi ndi mapazi anu pansi. Manja pamwamba pamutu amakonza thupi, mafupa a chiuno ndi kumbuyo kumayenerana bwino ndi benchi. Zimafunika kukweza miyendo pa mpweya kuti chotupa chimasuke pabenchi. Pamene mukupuma, bweretsani miyendo yanu pabenchi.
- Njinga. Ndikofunika kukweza miyendo yanu ndikuchita mayendedwe opindika, kufanizira kupalasa.
Zochita atolankhani pa bala yopingasa mu malo ochitira masewera olimbitsa thupi
Crossbar ndi zida zamasewera zosavuta, palibe masewera olimbitsa thupi omwe sangachite popanda izo. Ndi chithandizo chake, makamaka gawo lakumunsi kwa rectus minofu ndi oblique minofu yam'mimba imagwiridwa. Mukamachita masewera olimbitsa thupi pa bar yopingasa, muyenera kuwonetsetsa kuti atolankhani akugwira ntchito, osati magulu ena a minofu. Mfundo ina yofunika ndikuti simuyenera kusintha thupi.
- Pakona. Malo oyambira: atapachikidwa pa bar. Imafunika kukweza miyendo pang'onopang'ono mpaka kufanana ndi pansi, kenako ndikuitsitsa pang'onopang'ono. Ntchitoyi ili ndi mtundu wovuta, momwe mapazi amayenera kukwezedwa pamtanda. Ntchitoyi ndi imodzi mwazothandiza kwambiri kwa otsika.
- Lumo. Zimafunika kukweza miyendo kuti ifanane ndi pansi ndikuchita zosunthika ndi miyendo, kutsanzira kuyenda kwa lumo.
- Mwendo wa Oblique ukukwera. Zimayenera kupindika mawondo ndikuzikweza kumanja ndi kumanzere. Ntchitoyi imagwira ntchito minofu ya m'mimba ya oblique.
Zochita ndi gudumu yama gymnastic kwa atolankhani m'malo ochitira masewera olimbitsa thupi
Makina othamanga ndi makina ang'onoang'ono olimbitsa thupi, omwe ndi gudumu (nthawi zina mawilo awiri oyandikana nawo) okhala ndi mbali m'mbali mwake. The projectile si ya oyamba kumene, kulimbitsa thupi nayo kumafunikira maphunziro ena. Zikhala bwino ngati wophunzitsa kapena ena ochita masewera olimbitsa thupi akuthandizani pakuchita izi kwanthawi yoyamba.
- Amagwada. Malo oyambira: mutakhala pa maondo anu pamphasa, pumulani manja anu pa roller yomwe ili patsogolo panu. Imafunika kugubuduza wodzigudubuza patsogolo panu, kenako ndikubwerera. Ndi bwino kuyamba ndi matalikidwe ochepa, pang'onopang'ono kubweretsa kutulutsa mpaka thupi likufanana ndi pansi. Mutha kukhala moyang'anizana ndi khoma m'njira yoti chowongolera, mutafika pobwerera kumbuyo kwambiri kuti mupumule kukhoma. Izi zidzakutetezani kuti musatayike makinawo ndipo mimba yanu isagwere pansi.
- Kuyimilira kwathunthu. Malo oyambira: kuyimirira, miyendo kupatukana m'lifupi, thupi lopendekeka, manja atanyamula gudumu lochita masewera olimbitsa thupi. Zimayenera kupumitsa gudumu pansi ndikupanga mpukutu wathunthu mpaka thupi likufanana ndi pansi, kenako ndikubwerera.
- Kupendekeka kwamaondo. Malo oyambira: mutakhala pa maondo anu pamphasa, pumulani manja anu panjinga yamanja kumanja kwa thupi. Imafunika kugudubuza wodzigudubuza kumanja, kenako ndikubwerera. Pambuyo pake, tsamira wodzigudubuza kumanja ndikuchita zolimbitsa thupi kumanja.
Zochita pa atolankhani pa zoyeserera
Ma gym ambiri amakhala ndi makina apadera omwe amatha kuchepetsa nkhawa kumbuyo. Komanso, makina osindikizira amagwiritsidwa ntchito pa block simulator (block block kapena traction block pa chingwe).
- Kupotoza pamalopo (yesetsani "pemphero") pa atolankhani. Pamafunika kugwada patsogolo pa wophunzitsa njerwa ndikukoka chingwe ndi manja anu mulingo wa nkhope, kwinaku mukupendeketsa thupi patsogolo. Mukamatulutsa mpweya, muyenera kupindika, zigongono zikuyenera kupita pakati pa ntchafu.
- "Wolemba matabwa" pamalopo. Malo oyambira: kuyimilira m'mbali mwa wophunzitsa njerwa, manja awiri mmwamba, kumanja ndikugwirizira, ndikumanzere kumathandiza. Amafunika, kupinda pang'ono, kutembenuzira thupi malangizo a mwendo kumanzere ndi kuchita chipika kukoka, ntchito ndi oblique minofu m'mimba.
- Kupotoza pulogalamu yoyeseza. Malo oyambira: miyendo imakhazikika ndi ma roller, mitengo ya kanjedza imagwira. Amafunika pa exhale kuti apotoze kumbuyo kumbuyo, kwinaku akukweza miyendo. Ndikofunika kuonetsetsa kuti atolankhani akuvuta nthawi yomweyo. Pakutulutsa, bwererani koyambira.
Zochita zofalitsa ndi ma dumbbells m'malo ochitira masewera olimbitsa thupi
Monga lamulo, ma dumbbells amagwiritsidwa ntchito ngati zolemera pamachitidwe achikale: kupotoza, kukweza thupi, bwato "V", ndi zina zambiri. Komabe, pali masewera olimbitsa thupi apadera.
- Mbali imapindika ndi ma dumbbells. Malo oyambira: kuyimirira, miyendo kupatukana m'lifupi-paphewa, dzanja lamanja kumbuyo kwa mutu, kumanzere - wogwira kettlebell. Imayenera kupindika kumanzere ndikuwongola. Pambuyo pochita mbali imodzi, sinthani dzanja lanu kuchokera kuma dumbbells ndikuchita zolimbitsa thupi kumanja.
- Amakweza miyendo. Malo oyambira: atagona pansi, mikono itatambasulidwa patsogolo panu ndikugwira cholumikizira, miyendo idatambasulidwa ndikukweza pamwamba pake. Zimayenera kukweza miyendo mosinthana kumanzere kwa kettlebell ndi kumanja kwa dumbbell, kubwerera pamalo oyambira ndikuwonetsetsa kuti mapazi sakhudza pansi.
