Kupuma koyenera mukakunguluka

Mukamachita masewera olimbitsa thupi, makamaka squats, muyenera kupuma moyenera. Kukhutitsa kwa thupi ndi mpweya, kugwiritsa ntchito molondola mphamvu ndi magwiridwe antchito pamaphunziro onse zimadalira izi.

Pomwe munthu amapuma molakwika panthawi yochita masewera olimbitsa thupi, mwachitsanzo, kutulutsa mpweya mwachangu kwambiri kapena osakwanira, ndiye kuti thupi limakhala lovuta, pamakhala katundu wina pamtima ndi dongosolo lonse loyendera, komanso, mphamvu yamaphunziro siyokwera kwambiri monga momwe amayembekezera.

Ubwino wa Kupuma Moyenera ndi Magulu

Wophunzira aliyense, kuyambira wothamanga mpaka munthu yemwe amachita masewera olimbitsa thupi nthawi zina, amafunika kupuma moyenera.

Pakati pa masewera, muyenera kusamala kwambiri ndi njira zopumira, chifukwa izi zimathandizira:

• Kukwaniritsa zotsatira zabwino kwambiri zakuthupi.
• Chitetezo chaumoyo.
• Ntchito yovuta yaminyewa.

Mukatenga mpweya wabwino mkati ndi kunja, ndiye kuti kuopsa kwa zovuta zama minofu kumachepetsedwa ndi 30% - 35%.

• Kukhutitsa kwa maselo onse ndi mpweya.
• Ntchito ya mtima.

Kupuma kosayenera panthawi yama squats kumayika kupsinjika pamtima ndikupangitsa kuti igunde mwachangu.

• Kugawidwa kofananira kwa michere m'matumba ndi m'maselo.
• Kupirira kwakuthupi.

Kupuma bwino ndi kutulutsa mpweya kumawonjezera kupirira kwakanthawi kawiri kawiri.

Chosangalatsa ndichakuti: munthu akamayesetsa kupuma bwino panthawi yophunzitsidwa, amapewa kukula kwadzidzidzi kwa hypoxia komanso chifukwa chakutaya chikumbumtima kapena chizungulire.

Mitundu ya kupuma

Mu physiology, kupuma kumagawika m'magulu awiri:

• Pectoral, momwe mukukula kosalala kwa chifuwa ndikukweza nthiti.

Maonekedwe apakhungu amadziwika m'moyo watsiku ndi tsiku, pomwe munthu samachita masewera olimbitsa thupi, koma amachita zochitika wamba modekha komanso mopepuka.

• Mimba, momwe munthu amathandizira kapena kuchita masewera olimbitsa thupi. Munthawi imeneyi, akuti:
• Kusintha m'chifuwa, kumakhala kolimba komanso kukulira voliyumu;
• inhales - zotulutsa zimakhala zochulukirapo komanso zakuya;
• diaphragm imayamba kugwira ntchito.

Nthawi yopuma, munthu amapuma m'mimba. Mtundu wokhawo ndi womwe umapereka mpweya wokwanira, womwe umafunikira kuti thupi lonse lizigwira bwino ntchito.

Momwe mungapumire ndi squats achikale?

Kuti muchite masewera olimbitsa thupi mosavuta, muyenera kupuma moyenera.

Kwa squats akale, munthu amalangizidwa kuti agwiritse ntchito njira zotsatirazi:

• Imani molunjika, kumasuka kwathunthu kwa masekondi 2 - 3 ndikutulutsa mwakuya momwe mungathere.
• Tsikani modekha komanso mofanana, kwinaku mukupuma movutikira m'mphuno mwanu.

Pakati pa squat woyamba, muyenera kuwonetsetsa kuti milomo ndi yotseka.

• Pakadali pano chiuno chikugwirizana ndi mzere wa mawondo, muyenera kutulutsa mpweya.
• Kulowera kwotsatira kumafunikira panthawi yokweza m'chiuno.

Manja atapachikidwa mthupi mwamphamvu amasokoneza kupuma kwathunthu. Poterepa, chifuwa sichingakulire momwe zingathere, chifukwa chake, tikulimbikitsidwa kuti nthawi yophunzitsira, manja ali m'chiuno kapena akutambasulidwa patsogolo panu.

Kuphulika kwa Barbell squat

Mukamachita masewera olimbitsa thupi ndi barbell, katundu pazitho zonse amakula kawiri - 3, chifukwa chake, njira yopumira iyenera kuyang'aniridwa makamaka mosamala.

Kukakhala kuti wophunzitsayo anyalanyaza malangizowo ndikupuma movutikira ndikutuluka, izi zitha kubweretsa ku:

• misozi ya Minyewa ndi minofu;
• katundu wamkulu pamtima;
• mdima mwadzidzidzi m'maso;
• kukomoka;
• kupweteka kwa minofu;
• kugwedezeka.

Kwa anthu omwe amakhala ndi bala, malamulo opumira amapangidwa, omwe amakhala ndi magawo khumi ofunikira:

• Musanayambe kulimbitsa thupi, yendani kapena imani modekha kwa mphindi ziwiri kapena zitatu kuti kupuma ndi kugunda kwa mtima kuzolowereke.

Sitikulimbikitsidwa kusinthana ndi ma squat okhala ndi bala nthawi yomweyo mukatha kuchita masewera olimbitsa thupi ena, mwachitsanzo, kukankha kapena kuthamanga mtunda waufupi (wautali), chifukwa cha kuchuluka kwa mapapo ndi dongosolo lamtima.

• Tengani mpweya wozama kwambiri, koma wosalala ndi kutuluka, kenako nkupita pa bala.
• Nyamula barbell ndikuponya pamapewa ako.
• Yendetsani miyendo yanu momwe mungathere, koma nthawi yomweyo, kuti ndizotheka kuchita zolimbitsa thupi.
• Mulavulire msana wanu.
• Pumirani kwambiri.

Khomo loyamba liyenera kudzaza mapapu pafupifupi ¾, pokhapokha mutangoyamba kunyinyirika.

• Pitani kumalire omwe mukufuna, mwachitsanzo, mpaka pa bondo.
• Gwiritsani mpweya wanu kwa masekondi awiri.
• Mukamakweza thupi, pangani mpweya wotakasuka bwino, pomwe ungachitike kudzera m'mphuno kapena pakamwa, bola mano atsekeka.

Ngati pali kupirira kwakuthupi kokwanira, ndiye kuti amaloledwa kutulutsa mpweya munthuyo atatsala pang'ono kuyamba.

• Imani molunjika, kenako mutulutse mpweya wotsalira womwewo.

Kutuluka kwakuthwa kumachitika bwino pakamwa, ndipo panthawiyi imaloledwa kupendeketsa mutu ndi khosi patsogolo.

Mukamachita masewera olimbitsa thupi, muyenera kupuma moyenera kuchokera ku squat woyamba, pokhapokha, panthawi yonse yopuma, kupuma sikungasochere, ndipo katundu pamtima ndi minofu azikhala bwino.

Kupuma kwinaku mukupuma pakati pa squats

Pamene munthu akuchita masewera olimbitsa thupi, chidwi chenicheni chiyenera kulipidwa kupumira panthawi yopuma.

Kupanda kutero, wophunzitsidwayo:

• sadzatha kupezanso bwino pakati pama squat;
• kugunda kwa mtima kwake sikudzakhala ndi nthawi yokhazikika;
• padzakhala katundu wowonjezera m'mapapu ndi m'mitsempha;
• amatopa msanga;
• zitha kutha nthawi yama squat.

Pofuna kupewa zovuta zonse panthawi yopuma, tikulimbikitsidwa kuti:

1. Pumirani mkati ndi kunja ndi mphuno zanu zokha.
2. Mukamakoka mpweya, yesetsani kupeza mpweya wambiri m'mapapu.
3. Kutuluka kuyenera kuchitidwa bwino mpaka mpweya utatsukidwa.

Kuphatikiza apo, panthawi yopuma ndikofunikira kwambiri:

• kwa mphindi 1 - 6 khalani phee ndikupuma molondola kudzera m'mphuno;
• pumulani mothamanga mofanana popanda kupunthwa;
• osanyamula chilichonse m'manja ndipo, ngati n'kotheka, vulani nsapato zanu.

Ndikofunika kwambiri kupumula panja kapena pazenera lotseguka. Pogwiritsa ntchito njirayi, mpweya wokwanira wa ziwalo zonse ndi ziwalo umachitika mwachangu kawiri.

Ophunzitsa odziwa zambiri amalangiza kuti asamapumule mphindi zopitilira zisanu ndi chimodzi pakati pa ma squat angapo, komabe, ngati munthu akuwona kuti panthawiyi chidwi chake sichinachoke, ndiye kuti amaloledwa kupititsa patsogolo phunzirolo.

Pomwe munthu sangabwezeretse kupuma kwa mphindi zopitilira 8 mpaka 10, izi zikuwonetsa kuti katundu yemwe iyeyo wanyamula, pakadali pano, ndi wosapiririka. Ndikulimbikitsidwa kuti muchepetse kulimbitsa thupi malinga ndi nthawi kapena zovuta.

Momwe mungapumire panthawi yamagulu aku Bubnovsky?

Sergey Bubnovsky, yemwe ndi mlembi wa mabuku ambiri ophunzitsa zolimbitsa thupi, adapanga malingaliro ena panjira yopumira panthawi yama squats.

Malingaliro ake, ndizothandiza kuti munthu aliyense azitsatira malamulo awa:

1. Sungani msana ndi mikono yanu molunjika panthawi yopuma.
2. Imani moyang'anizana ndi khoma.
3. Squat kokha pa inhalation.
4. Mukamakweza thupi, tulukani mozama komanso mozama, kwinaku mukumveka "ha"

Muyenera kutchula "ha" momveka bwino, komanso kuwonjezera apo, ndikofunikira kuyesetsa kuti pakukweza thupi, mpweya wonse womwe mwasonkhanitsidwa uchoke pachifuwa.

Kuchita masewera olimbitsa thupi, makamaka, squats, ndikofunikira kuti munthu aziona momwe amapumira. Kutalika kwa kukhathamiritsa kwa mpweya m'maselo onse ndi minofu, ntchito yamitsempha yamtima, katundu paminyewa, ndi zina zambiri, zimatengera izi. Zikakhala kuti njira yolembera ndi kutulutsa mpweya siyikulemekezedwa, ndiye kuti, kuopsa kotaya chikumbumtima, kufooketsa mtima kugwira ntchito, komanso kulephera kupirira kulimbitsa thupi konse mpaka kumapeto.

Blitz - malangizo:

• kumbukirani kupumula pakati pamasamba;
• musanayambe kuchita masewera olimbitsa thupi ndi barbell, muyenera kuwonetsetsa kuti kupuma kwatha;
• ngati kupuma sikubwezeretsedwanso mwanjira iliyonse ngakhale pambuyo pa 10 - 15 mphindi kutha kwa kulimbitsa thupi, ngakhale kuti katunduyo adakwaniritsidwa, muyenera kufunsa dokotala.