Kukoka kumawerengedwa kuti ndi njira yofunikira ya abambo kusukulu iliyonse, komanso kunkhondo. Koma sikuti aliyense angathe kuchita izi, ngakhale kwa ophunzira ndi ana asukulu zamakalasi apamwamba ndikofunikira kukoka kangapo 12 ndi mphambu zabwino. Koma musataye mtima. Kuphunzira kunyamuka si kovuta. Ngati mumakoka osachepera 1 kamodzi, ndiye mutangophunzira mwezi umodzi, mutha kukwaniritsa muyezo mosavuta.
Tigawa nkhaniyi m'magawo atatu, kutengera kukonzekera kwanu koyamba.
Momwe mungaphunzire ngati simukoka konse
Kuti muthane ndi poyambira pakakokedwe kamodzi, muyenera kuchita izi:
- Nthawi zonse khalani pa bar yopingasa, kuyeserera ndi ndowe kapena chinyengo kuti mukwere. Poterepa, mutha kugwiritsa ntchito kugwedeza ndi kugwedezeka. Mukamachita izi mobwerezabwereza, mutha kukwera mwachangu.
- Ngati muli ndi mwayi wochita masewera olimbitsa thupi, ndiye kuti chapamwamba ndichofunikira kwambiri pophunzitsira. Gwiritsani ntchito makina awa, kusintha maloko kuchokera kupapatiza mpaka kufalikira. Ndi bwino kuchita izi. Chitani masekondi 10-15 ndi kupumula kwakanthawi kwamasekondi 40-50, mukubwereza kubwereza komweko mgulu lililonse. Osayesa kuchita zambiri pazoyambira zoyambirira, kenako chitani momwe muliri ndi mphamvu zokwanira. Ma reps ogwira ntchito kwambiri pamaseti omaliza. Chifukwa chake, sankhani kulemera kwake mwanjira iliyonse yomwe mungachite kuyambira kasanu mpaka kasanu.
- Zochita za Kettlebell zimathandizira kulimbitsa lamba lonse lamapewa, lomwe limathandizanso pakukoka. Ngati muli ndi kettlebell kunyumba, onetsetsani kuti mukuchita nayo. Pali zochitika zambiri za kettlebell pa intaneti. Chitani zomwe zimakhudza osati miyendo yokha, komanso lamba wamapewa.
- Zokankhakankha. Ndisungitsa malo nthawi yomweyo kuti kuchuluka kwakukankhika pansi sikufanana ndi kukoka. Ndiye kuti, izi sizikutanthauza kuti mukamakweza kwambiri, ndiye kuti mumakokeranso pamwamba. Koma nthawi yomweyo, ngati njira yolimbikitsira lamba wamapewa ndi mikono, kukankhira mmwamba ndizabwino kwambiri pakukoka. Chifukwa chake, pamodzi ndi kupachikidwa pazenera yopingasa, kokerani pansi, ndikusinthanso nsinga.
Ngati mulibe mwayi wopita kumalo ochitira masewera olimbitsa thupi, ndipo kwanu kulibe zolemera, ingodikirani pa bala yopingasa, kuyesera kudzitambasula. Ndipo kukankha pansi. Izi zikhala zokwanira kuti muthe kukoka koyamba. Ndizovuta kunena nthawi yeniyeni yomwe mudzakwaniritse izi, koma nthawi zambiri zimatenga milungu iwiri yophunzitsidwa pafupipafupi. Nthawi zina zochepa, nthawi zina zochulukirapo.
Mumakoka nthawi 1-5
Chilichonse chimakhala chosavuta apa kuposa momwe zimakhalira ndi zero. Malingaliro otsatirawa atha kupangidwa:
- Kokani pa bala yopingasa njira zambiri momwe zingathere. Kulimba mtima ndikofunikira pakukoka, kotero ngati nthawi ndi nthawi mungatambasule malire anu, omwe mwachiwonekere siabwino, ndiye kuti sipangakhale tanthauzo lililonse. Ndi bwino kuphunzitsa motere: chitani njira 10-15 nthawi 1-2 ndikupuma masekondi 20-40. Ngati mungokoka kamodzi, chitani zomwezo, kusiyana kokha pakati pa ma seti kumatha kukulitsidwa pang'ono. Koma yesani kupanga magawo osachepera 10. Ndibwino kuchita magawo 10 amodzi nthawi imodzi kuposa magawo anayi a awiri.
- kunyamula kettlebell kokoka kumatha kutchedwa kuti kwabwino kwambiri. Monga kukoka, kunyamula kettlebell kumafuna kupirira kwamphamvu. Mukaphunzira masabata awiri okha ndi kettlebell, mukuchita masewera olimbitsa thupi 4-5 tsiku lililonse, mutha kuwonjezera kuchuluka kwakanthawi ka 5-10.
- Kokani ndikugwira mosiyanasiyana. Mukakhala kuti mumagwiritsa ntchito minofu yanu ya latissimus dorsi, ndikukoka mwamphamvu. Ndipo mukamaphunzitsa bwino ma triceps anu mwakumangirira mwamphamvu, sizivuta kuti muzimangika mwamphamvu, chifukwa imagwiritsa ntchito minofu yonse chimodzimodzi.
Mutha kuphunzitsa ma 1-5 nthawi musanadutse muyezo mwezi umodzi wamaphunziro okhazikika. Komanso, kulemera kwake sikutenga gawo lalikulu, chifukwa ngati mungathe kukweza, mwachitsanzo, kawiri, ndiye kuti mutha kawiri.
Mumakoka nthawi 6-10
Ngati mukudziwa kale momwe mungatulukire, koma kubwereza mobwerezabwereza kumasiya zomwe mukufuna, ndiye kuti paliupangiri umodzi wokha wosinthira izi - pezani zambiri.
Kokani ndi zovuta zosiyanasiyana, machitidwe osiyanasiyana, ndi njira zosiyanasiyana. Nayi njira zothandiza kwambiri zokweza ma reps anu:
- makwerero. Mwina mudasewera ndi anzanu. Chofunika cha masewera oterewa pa bar yopingasa ndikuti woyamba aliyense amatenga gawo limodzi, kenako kawiri, ndi zina zotero, mpaka atatsala m'modzi yemwe afike pamwambamwamba. Muthanso kukhazikitsa malire pazomwe muyenera kufikira, kenako ndikuyamba kusiya kubwereza mpaka zero. Ngati mulibe wina woti muzisewera naye "makwerero", mutha kudzikweza nokha chonchi, kupuma pakati pa ma seti, ndikuwonjezeka pakadutsa masekondi 5;
- gulu lankhondo, momwe ndikofunikira kutulutsa magawo 10-15 nthawi yomweyo. Muthanso kukoka anzanu, kapena mutha kuzichita nokha, ndikupuma pang'ono pakati pa ma seti;
Kumbukirani, zokoka zonse ndizokhudza kupirira mphamvu. Chifukwa chake, musayese kuonjezera kuchuluka kwa zokoka ndi zolemera zolemera. Mulimonse momwe mungathere polemera pa benchi, mudzakoka zambiri pokhapokha mutapatsa thupi katundu wokwanira.
