Miyezo yayitali-yaying'ono imaperekedwa m'masukulu onse, komanso ankhondo. Chifukwa chake, funso limabuka nthawi zambiri momwe mungakulitsire kuthamanga kwa kuthamanga kwakanthawi. Zachidziwikire kuti panga mkango kapena cheetah kuthamanga, zimatenga zaka zambiri za maphunziro, koma mutha kuphunzira mfundo zakukonzekereratu ndi luso loyendetsa maulendo ataliatali kuchokera munkhaniyo.
Ngati pali masabata opitilira 3 asanatsike
Chinthu choyamba kuyamba ndi kulimbitsa miyendo... Kuti muchite izi, muyenera kuchita masewera olimbitsa thupi angapo. Zochita izi zimaphatikizapo: squats zakuya, makamaka ndi kulemera kowonjezera, mapapo a barbell, mfuti kapena ma squat amiyendo imodzi, kuphunzitsa minofu ya ng'ombe.
Izi ndizochita zolimbitsa thupi zomwe, ngati zachitika kwa milungu ingapo, zimatha kulimbikitsa kwambiri miyendo yanu ndikuwonjezera liwiro lanu. Chinthu chachikulu ndikusiya kuchita kapena kuchepetsa kwambiri kubwereza kwa zolimbitsa thupi kutatsala milungu iwiri kuti ayambe, apo ayi pali ngozi kuti miyendo siyithawa.
Kuphatikiza pa mphamvu, m'pofunika kuchita masewera olimbitsa thupi. Izi zikuphatikiza chingwe cholumpha, kulimbitsa thupi "chule", kulumpha pachithandizo, kudumpha ndi mwendo umodzi, kulumpha kuchokera kuphazi mpaka phazi, kudumpha zopinga (kungodumpha, osadutsa zopinga).
Ntchito yolumpha imakhudza kuphulika kwamphamvu, komwe kudzatsogolera kunyamuka komanso kufulumira.
Zochita zolimbitsa thupi ziyenera kuchitidwa molingana ndi mfundo zotsatirazi: choyamba, Chitani masewera olimbitsa thupi, mubwereza katatu ndikupumula pang'ono, kenako yambani kuchita masewera olimbitsa thupi achiwiri. Pa kulimbitsa thupi ndikokwanira kuchita mphamvu 5-6 ndi kulumpha zolimbitsa thupi, mosinthana, kubwereza katatu kwa chilichonse.
Kuphatikiza apo, ndikofunikira kuyendetsa zigawo zazifupi za 60, 100 kapena mamita 150. Izi zimathandiza kuti miyendo yanu izikhala yolimba ndikuwongolera liwiro. Ndikofunika kusintha maphunziro ena othamanga ndi masewera olimbitsa thupi. Ndiye kuti, mumathamanga tsiku limodzi, nkuti, 15 times 60 metres pa ¾ of strength. Ndipo pa ntchito yotsatira yotsatira, yesani kulumpha ndi kulimbitsa mphamvu.
Kutha ndi theka mpaka milungu iwiri mpikisano usanachitike kapena kupitilira muyeso, kumaliza ntchito yamphamvu, sabata isanayambe, kulumpha ntchito ndikusiya kungothamanga ndi ma changu. Masiku atatu mpikisano usanachitike, kulimbitsa thupi kwanu kuyenera kukhala kotenthetsa komanso kuthamanga pang'ono pa 70 peresenti ya zokulirapo.
Ngati pali masabata ochepera atatu asanalandire mulingo kapena mpikisano
Pankhaniyi, sikungatheke kukhala ndi nthawi yophunzitsa thupi bwino. Chifukwa chake, ndikofunikira poyamba kuti amuphunzitse kuthamanga. Kuti muchite izi, yesani kuthamanga kwambiri. Mwachitsanzo maulendo 10 mita 30. Kapena kasanu ndi kawiri mita 60. Thamangani mphamvu, ndipo kwa nthawi yotsiriza mu mndandanda muziyesera kuthamanga kwambiri. Ndibwino ngati nthawi yamathamanga onse ndi yomweyo, ndipo omaliza ndi achangu kwambiri. Musayese kuchita chilichonse kangapo mpaka 10.
Kumayambiriro kapena kumapeto kwa kulimbitsa thupi kulikonse, pangani magawo atatu a squats, mayendedwe, kapena mtundu wina wodumpha. Osangochita mopitirira muyeso, zolimbitsa thupi 3-4 pa zolimbitsa thupi zikhala zokwanira. Masiku 4 isanayambike, siyani mphamvu iliyonse ndikulumpha maphunziro ndikungoyang'ana kuthamanga. Kutatsala masiku awiri kuyamba, siyani kutenthetsa pang'ono kokha, osapitilira katatu.
Ngati kwatsala sabata limodzi kuyamba
Poterepa, kwa masiku atatu oyamba, ingothamangitsani, kutalika kwa 30 mpaka 100 mita. Nthawi 10 pa liwiro limodzi pafupifupi 70% yazomwe mungakwaniritse. Kutha pakati pa kuthamanga kumatsimikiziridwa ndi inu nokha.
Sikoyenera kuchita mphamvu ndi kulumpha ntchito, chifukwa nthawi zambiri miyendo sikhala ndi nthawi yoti ibwezeretse. Osapitilira liwiro la 5 kutatsala masiku atatu kuyamba. Siyani kokha kutenthetsa masiku angapo asanayambe.
Njira zina zowonjezera kuthamanga kwanu
Kuthamanga kwanu kumathamanga, miyendo yanu imathamanga kwambiri. Chifukwa chake, yesani pafupipafupi momwe mungathere muthamanga. gwirani ntchito ndi manja anu... Miyendo iwonso iyesera kusinthasintha pafupipafupi mikono.
Osadandaula za njira yothamanga. Njira zothamanga zakhala zikuwerengedwa kwa nthawi yayitali, ndipo ngati simunaziphunzitsepo, ndipo mwaganiza zoyeserera nthawi yomweyo pamipikisano, ndiye kuti izi zimangobweretsa mavuto komanso kuthamanga kudzakhala kocheperako kuposa momwe mungathere momwe mungathere.
Osayesa kukoka sitepe. Liwiro limatengera sitepe m'lifupi. Koma ngati mungakokere mwachinyengo, ndiye kuti mutha kungoyamba kugundana mukamathamanga mwendo wanu womwe, womwe "mwaponyera" patsogolo kwambiri, ndipo, mutapambana pang'onopang'ono, mudzataya mphwayi.
Akatswiri amayendetsa zala zawo, oyamba kumene ayenera kuthamanga momwe angathere. Ngati muli ndi minofu yamphongo yolimba ndipo mukutsimikiza kuti kuyendetsa zala zanu m'manja mwanu ndikotheka, khalani omasuka kuthamanga monga choncho. Izi zimachepetsa nthawi yolumikizana ndi phazi ndi nthaka ndikulimbikitsa mphamvu yobwezera. Ngati ana anu ng'ombe ali ofooka, ndiye kuti ayamba kuthamanga molingana ndi mfundo iyi, pofika mamitala 50 ndiye kuti mwatsika phazi lanu lonse. Pachifukwa ichi, minofu ya ng'ombe idzatsekedwa kale, ndipo, mutapambana mwachangu koyambirira kwa mtunda, mudzataya theka lachiwiri. Chifukwa chake, onaninso bwino zomwe mungakwanitse ndipo osayesa ndikudutsa muyezo ngati simukudziwa.
Kuthamanga mu nsapato kapena spikes. Sneakers sakuthamanga nsapato. Outsole ndiyosalala kwambiri, chifukwa chake mukakankha chilichonse, mudzataya mphindi yachiwiri ndikutsika. Kuphatikizidwa, magawo awa amabweretsa masekondi ochepa omwe atayika kumapeto. Chogulitsachi chiyenera kukhala mphira wofewa womwe umagwira bwino mseu. Pofuna chilungamo, ziyenera kudziwika kuti nsapato zimabwera ndi chofewa chabwino, chomwe chimagwira bwino. Koma izi sizichitika kawirikawiri.
Izi ndi mfundo zazikuluzikulu zokulitsa liwiro lanu. China chilichonse chimakwaniritsidwa ndi maphunziro okhazikika komanso oyenera.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, luso lopanga eyeliner woyenera patsiku la mpikisano, gwirani ntchito yolimba yolimba yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
