Pothamanga, "chida" chachikulu cha wothamanga ndi miyendo yake. Ngakhale ndikulimba kwambiri komanso mapapu olimba Simungathe kuthamanga bwino popanda ng'ombe yolimba komanso minofu ya ntchafu. Tiyeni tiwone zoyambira pakuphunzitsira mwendo kuthamanga.
Mphamvu yamagetsi
Mphamvu yothamanga imasiyanasiyana kutengera mtunda wothamangawo: kuthamanga, mtunda wapakatikati, kapena wotsalira. Zochitazo ndizofanana, koma zimasiyana pamitundu yobwereza ndi kulemera kwake.
Maphunziro a Sprint amadziwika ndi kubwereza kocheperako koma zolemera zazitali. Powerlifters amaphunzitsa chimodzimodzi. Ntchito ya othamanga ndiyo kukhala ndi miyendo yolimba momwe ingathere, yomwe imalola kukula ndikukhazikika kwambiri. Wothamanga samasowa mphamvu. Popeza mtunda wothamanga kwambiri sukupitilira Mamita 400.
Kwa wothamanga wamba yemwe amathamanga kuchokera ku 600 mpaka 3-5 km, ntchitoyo ndi kupeza bwino pakati pakupirira ndi nyonga. Chifukwa chake, zolimbitsa thupi zimachitika ndi zolemera zopepuka kuposa othamanga, koma mobwerezabwereza.
Zolemba zina zomwe zingakusangalatseni:
1. Yayamba kuthamanga, zomwe muyenera kudziwa
2. Kodi nthawi ndiyotani?
3. Njira yothamanga
4. Kodi ndizotheka kuthamanga ndi nyimbo
Kwa othamanga akutali omwe amayenda maulendo ataliatali, kuyambira 5 km mpaka ultra marathons, ndikofunikira kuti miyendoyo siyolimba kwambiri, koma kuti ipirire. Chifukwa chake, othamanga otere nthawi zambiri amagwiritsa ntchito kulemera pang'ono, ndipo nthawi zina ngakhale masewera olimbitsa thupi amachitika kokha ndi kulemera kwawo. Koma nthawi yomweyo, kuchuluka kwa kubwereza kumapangitsa kuti pazotheka.
Zochita zazikuluzikulu zomwe othamanga amachita zolimbitsa mwendo ndi:
– Zokwera kwambiri kapena zopanda barbell... Kusiyanitsa pakati pa ma squat awa ndi omwe amapangira ma powerlifting ndikuti mgawo lomaliza la kukweza, wothamanga amafunika kupita kumapazi kulimbitsa phazi. Popeza, mosiyana ndi kunyamula zolemera, m'mapapu, minofu ya ng'ombe ndi minofu ya phazi imachita gawo lalikulu. Omwe amagwiritsira ntchito Sprinters amagwiritsa ntchito zolemera kwambiri zotheka, kuchita 5-10 reps, othamanga apakati komanso ataliatali amagwiritsa ntchito zolemera zopepuka, koma kuchuluka kwa reps ndikokwera kwambiri. Nthawi zina ma squat amachitika popanda zolemera zina zowonjezera. Poterepa, chiwerengerochi chobwereza kupitilira nthawi masauzande ambiri.
– "Mfuti", kapena squats mwendo umodzi... Imodzi mwazochita zodziwika bwino kwambiri pa othamanga ndi othamanga. Pogwira zolimbitsa thupi, othamanga amakhala pansi mozama, kenako ndikuyimirira mwendo umodzi. Osefera amayenera kugwiritsa ntchito zolemera zowonjezera, mwachitsanzo, tengani cholumikizira m'manja mwaulere. Ochita masewera apakatikati komanso akutali amagwiritsanso ntchito zina zowonjezera, koma zochepa, ndikuchita zina zobwereza. Mfundo yofika kumapazi kumapeto komaliza kwa kukweza ndiyofanana ndi squats wamba.
– Mapapu a Barbell... Amapangidwa mozama momwe angathere kuti minofu yonse yamiyendo igwire ntchito.
– Kuphunzitsa phazi... Wothamanga atanyamula kettle yolemera m'manja mwake ayimirira mwendo umodzi ndikudzikweza mwakweza mwendo wake kumapazi. Pa nthawi yomweyo, mwendo pa bondo suwerama. Chitani masewera olimbitsa thupi mwapadera minofu ya ng'ombe.
– Zochita za Kettlebell... Zimachitidwa ndi othamanga nthawi zambiri, popeza kettlebell imapilira mphamvu, komanso imaphunzitsa mwendo bwino.
Katundu wodumpha
Ntchito yolumpha ndiyofunikira pakuyendetsa, yomwe imangomanga minofu yokha, komanso imawapangitsa kukhala osinthika, otanuka komanso otanuka.
Pali zolimbitsa thupi zosiyanasiyana: chingwe cholumpha, kuthamanga, kulumpha ndi miyendo iwiri pazotchinga, kudumpha kuchokera phazi kupita phazi, kulumpha kwakukulu, kulumpha kuchokera pamalo ndi kuthamanga, kulumpha thandizo, ndi zina zotero. Zochita zilizonse zolumpha zimathandizira kulimbitsa minofu ya miyendo ndipo zimakhala ndi zotsatira zabwino zonse kuthamanga kwa othamanga, kotero ndi kupirira minofu kwa othamanga apakati komanso ataliatali.
