Poganizira zopingasa ndi madera ena amakulidwe amakono, munthu sangathe koma kukhudza mutu wamaphunziro a dera, womwe ndi wofunikira pamasewera ambiri. Ndi chiyani ndipo imathandiza bwanji oyamba kumene komanso akatswiri othamanga? Tiyeni tione zina.
Zina zambiri
Maphunziro azigawo akhala akugwiritsidwa ntchito kwambiri kuyambira pomwe adakhazikitsa masewera osakhazikika. Komabe, idalandira kulungamitsidwa kwadongosolo ndikukula kwa njira zolimbitsa thupi zolimbitsa thupi.
Makamaka, a Joe Weider amadziwika kuti ndi m'modzi mwa anthu ofunikira pakupanga maphunziro a dera, omwe adadzipangira okha magawo ake mosiyana ndi maphunziro osagwirizana ndi dongosolo. Komabe, chifukwa chotsutsidwa, adapanga zoyambira zamaphunziro zowunikira maphunziro am'madera, mfundo zomwe zidakhazikitsidwa lero.
Maphunziro azigawo zamagulu onse aminyewa, malinga ndi tanthauzo la Weider, ndi njira yophunzitsira mwamphamvu yomwe imayenera kuphatikiza magulu onse amisempha ndikukhala opanikizika kwambiri mthupi la wothamanga, zomwe zingalimbikitse thupi lake kupitilizabe kusintha.
Mfundo
Maphunziro azigawo zamagulu onse am'mimba amatanthauza kutsatira mfundo zina zomwe zimasiyanitsa ndi mitundu ina yamaphunziro:
- Zolemba malire nkhawa katundu. Kupsinjika kwakukulu - kumapangitsa kuti thupi liziyenda bwino, lomwe limakupatsani mwayi wopeza zotsatira zina mwachangu kwambiri. Komabe, pachiyambi, simuyenera kuchita zolimbitsa thupi zilizonse kuti mulephere.
- Mkulu mwamphamvu maphunziro. Ikuthandizani kuti mukhale ndi mphamvu osati minofu yokha, komanso mphamvu zamagetsi zogwirizana (mwachitsanzo, ntchito ya mtima wamitsempha). Palibe kusiyana pakati pa zolimbitsa mu bwalo kapena zochepa ndi masekondi 20-30. Pumulani mphindi 1.5-2 pakati pa mabwalo. Chiwerengero cha mabwalo ndi 2-6.
- Nthawi yaying'ono yogwira. Nthawi yaying'ono yophunzitsira imapangitsa kuti othamanga ambiri azitha kupezeka nawo. Monga lamulo, phunziroli limakwanira mphindi 30-60 (kutengera kuchuluka kwamatumba).
- Kukhalapo kwa luso lokhazikika. Mfundo za chitukuko cha maphunziro oyendetsa dera zimangotanthauza zolemetsa pamagulu onse aminyewa. Mtundu wamtunduwo umatsimikizira kuti masewerawa ndi otani.
- Kulimbitsa thupi lonse kulimbitsa thupi kamodzi. Kawirikawiri, masewera olimbitsa thupi amapatsidwa gulu lililonse la minofu. Nthawi yomweyo, dongosolo lakulongosola kwawo limasintha kuchokera pakuphunzitsidwa mpaka maphunziro. Mwachitsanzo, tsiku loyamba, mumayamba kuchita masewera olimbitsa thupi pachifuwa, tsiku lachiwiri, kuchokera kumbuyo, ndi zina zotero.
- Kukula kwa katundu m'magulu osiyanasiyana am'magazi kumatsimikizika ndi kukula kwawo komanso kutengeka ndi nkhawa. Zochita zoyambira ziyenera kugwiritsidwa ntchito kwambiri.
Pakulimbitsa thupi komanso kulimbitsa thupi, maphunziro oyendetsa dera amagwiritsidwa ntchito ndi oyamba kumene omwe zimawavuta kuti achite masewera olimbitsa thupi olimbirana ndi kulemera kwaulere, komanso panthawi yoyanika. Kupeza misa kutengera maphunziro am'madera sangakhale othandiza. Pakadali pano, kugwiritsa ntchito kachitidwe kotereku kumangoyenera kokha mkati mwa nthawi yazinthu zambiri.
Zosiyanasiyana
Monga CrossFit, maphunziro oyang'anira dera ndi njira yokhayo yophunzitsira yomwe siyimatanthauzanso kuthamangitsidwa kwa othamanga. Maziko omwe akhazikitsidwa pamalingaliro oyeserera oterewa amakupatsani mwayi wosintha malinga ndi zosowa za wothamanga: kuchokera ku maphunziro apamwamba, omwe amagwiritsidwa ntchito m'malo onse okhudzana ndi kulimbitsa thupi (zolimbitsa thupi, kupangira magetsi, ndi zina zambiri), kuphatikizira maphunziro othamanga ndikugogomezera kupanga magwiridwe antchito (Tabata, crossfit, etc.).
Tiyeni tiwone bwino njira zazikulu zophunzitsira madera patebulo:
| Mtundu wophunzitsira | Mbali | Njira yochitira |
| Zozungulira zozungulira | Kukula kwakukulu kwa zisonyezo zamphamvu chifukwa chakupatula zochitika zopanda mbiri. | Zochita zoyambira zingapo zokha ndizomwe zimagwiritsidwa ntchito. |
| Ojambula zozungulira | Kukula kwakukulu kogwirizana kwa thupi. Gwiritsani ntchito oyamba kumene monga kukonzekera maziko osinthira kugawanika komanso owumitsa odziwa zambiri. | Mosiyana ndi zozungulira zoyeserera, zolimbitsa thupi zodzipatula zitha kuwonjezedwa ngati kuli kofunikira. Munthawi yoyanika, cardio imatha kuwonjezeredwa. |
| Zozungulira ku Crossfit | Kukula kwakukulu kwa mphamvu yogwira ntchito chifukwa cha zochitikazo. | Kuphatikiza mfundo zakulemera ndi masewera kumatanthauza kukulitsa mphamvu zantchito komanso kupirira. |
| Masewera | Kukula kwakukulu kwa ziwonetsero zothamanga. | Maphunziro amaphatikizapo chitukuko choyambirira cha magulu onse amisili ndikupanga zosintha zapadera. |
| Protocol ya Tabata | Kutalika kwakukulu kuphatikiza nthawi yocheperako yophunzitsira. | Mfundo yopitiliza maphunziro ndikupanga mphamvu yoyenera chifukwa chokhazikitsa nthawi yolumikizana molingana ndi kutsatira zomwe zimachitika. |
Muyenera kumvetsetsa kuti mitundu iyi imangowonetsedwa ngati chitsanzo, chifukwa mtundu uliwonse wa masewera olimbitsa thupi ungamangidwe pamalingaliro oyambira madera. Mwachitsanzo, kulimbitsa thupi kapena kuchita masewera a nkhonya, chilichonse chomwe chimakhala chophatikizika ndipo chimakupatsani mwayi wophatikiza mfundo za Tabata ndi masewera othamanga, kapena powerlifting ndi crossfit.
Kutalika kwanthawi yayitali
Poganizira zolimbitsa thupi zam'madera ozungulira komanso momwe zimapangidwira, zitha kudziwika kuti sizimagwiritsidwa ntchito ndi othamanga chaka chonse. Ndizomveka kwa oyamba kumene kuphunzira pamakina ngati awa kwa miyezi 2-4. Odziwitsa omwe ali ndi luso atha kugwiritsa ntchito zozungulira mozungulira kwa miyezi 2-3. Pofika pantchito yolembedwa, zidzakhala zomveka kukhazikitsa sabata limodzi lamaphunziro oyang'anira masabata onse a 4-6 ngati gawo limodzi la nthawi yodzaza ndi katundu.
Nthawi zonse sizothandiza kugwiritsa ntchito maphunziro am'madera, popeza thupi limazolowera mtundu wamtunduwu, zomwe zimachepetsa mphamvu ya maphunzirowa.
Nthawi zonse pulogalamu
Kwa iwo omwe akufuna chizolowezi chabwino chochita masewera olimbitsa thupi, nachi chitsanzo cha kulimbitsa thupi koyenera komwe kuli koyenera kwa othamanga odziwa bwino komanso oyamba kumene omwe alibe chidziwitso chochepa chachitsulo:
| Lolemba | ||
| Sungani Bench Press | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Mzere wamanja wokhala ndi dzanja limodzi | 1x10-15 |  |
| Lembani mwendo mu simulator | 1x10-15 |  |
| Kunama kopindika mwendo mu simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Anakhala pansi Dumbbell Press | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Ma curls oyimirira | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Makina osindikizira a ku France | 1x10-15 |  |
| Lachitatu | ||
| Kukoka kwakukulu | 1x10-15 |  |
| Makina osindikizira a benchi ya Dumbbell | 1x10-15 |  |
| Kutambasula mwendo mu simulator | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Kuwonongeka kwa barbell yaku Romania | 1x10-15 |  |
| Kukoka kwakukulu kwa barbell | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls atakhala pa benchi yopendekera | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Kukulitsa pamabokosi a triceps | 1x10-15 |  © tsiku lakuda - stock.adobe.com |
| Lachisanu | ||
| Magulu Amapewa A Barbell | 1x10-15 |  © Vitaly Sova - stock.adobe.com |
| Ku Romania Dumbbell Deadlift | 1x10-15 |  |
| Kusambira pazitsulo zosagwirizana | 1x10-15 |  |
| Mzere wa bala mu ofikapo lamba | 1x10-15 |  © Makatserchyk - stock.adobe.com |
| Limbikitsani mwamphamvu | 1x10-15 |  |
| Scott Bench Curls | 1x10-15 |  © Denys Kurbatov - stock.adobe.com |
| Anakhala Arnold Press | 1x10-15 |  |
Ponseponse, muyenera kupanga mabwalo atatu mpaka atatu, oyamba omwe ndi ofunda. Kupuma pakati pa masewera olimbitsa thupi - masekondi 20-30, pakati pa mabwalo - mphindi 2-3. M'tsogolomu, mutha kukulitsa kulimbitsa thupi mwa kuwonjezera kuchuluka kwa mabwalo, zolemera zolemera ndikuchepetsa nthawi yopuma. Pafupifupi, pulogalamuyi imafotokoza kuti ikuchitika mkati mwa miyezi 2-3, pambuyo pake ndibwino kusinthira kugawanika kwapadera.
Chidziwitso: Kugawika masiku a sabata kumangokhala kosasunthika ndipo kumatanthauza kusintha kwa ndandanda yanu yophunzitsira. Simuyenera kuchita izi katatu pamlungu.
Ubwino waukulu wamachitidwe ophunzitsira awa ndi awa:
- Kupanda ukatswiri m'modzi kapena gulu lina laminyewa. Izi zimalola thupi la wothamanga kuti likhale lokonzekera zolemetsa zilizonse mtsogolo.
- Kusinthasintha. Kulemera kwake pazida kumadziwika ndi kulimba mtima kwa wothamanga.
- Nthawi yochepa yophunzitsira. Mosiyana ndi masewera ena, maphunziro ovomerezeka a madera amatha kuchitika mumphindi 30-60.
- Kutha kupanga zosintha ndikusintha zolimbitsa thupi ndizofanana ndi zomwe amakonda.
Zozungulira vs crossfit
Crossfit, monga chitsogozo chazolimbitsa thupi, idakula pamakhazikitsidwe enieni amachitidwe ophunzitsira madera, ndikutsatiridwa ndikutsindika pakupanga mphamvu zantchito. Ngakhale kuchuluka kwa masewera othamanga, masewera olimbitsa thupi komanso kulumikizana mu pulogalamu ya mpikisano ya Crossfit Games, zitha kudziwika kuti malo opatsidwa mphoto nthawi zonse amatengedwa ndi othamanga omwe amachita masewera olimbitsa thupi kwambiri.
Tiyeni tiwone ngati CrossFit ndikupitiliza kwa mfundo zomanga maphunziro am'madera, kaya akuphatikiza nawo kapena amawatsutsa:
| Maphunziro ozungulira | Chowoloka chovomerezeka |
| Kukhalapo kwa kupitilira kosasintha. | Kusasunthika kwakapangidwe. Katunduyo amatsimikiziridwa ndi Wod. |
| Kupita patsogolo kumatsimikizika ndi kulemera, kubwereza, kutaya, nthawi yopuma. | Momwemonso. |
| Kugwiritsa ntchito machitidwe omwewo pamwezi wa 1-2 kuti mukwaniritse zotsatira. | Zosiyanasiyana zazikulu, zomwe zimakupatsani mwayi wopanga mbiri yanu posokoneza magulu onse aminyewa. |
| Kutha kusiyanitsa zolimbitsa thupi kuti zigwirizane ndi zofunikira. | Momwemonso. |
| Nthawi yochepa kwambiri yamaphunziro. | Kusintha kwa nthawi yophunzirira kumakupatsani mwayi wopanga mphamvu zamagetsi mthupi, ndikukulitsa kuchuluka kwa glycogen ndi mphamvu ya oxygen ya minofu. |
| Kuperewera kwa luso lokhazikika kumakuthandizani kuti mugwire ntchito zonse. Kuphatikiza kukula kwa mphamvu, kupirira, kuwotcha mafuta, kukonza magwiridwe antchito amtima. Chokhacho ndichakuti kutsatira pulogalamu kumatsimikizidwa ndi nthawi yamaphunziro. | Kusowa kwathunthu, komwe kumakuthandizani kuti mukwaniritse chitukuko cha magwiridwe antchito amthupi. |
| Oyenera othamanga amitundu yonse yolimbitsa thupi. | Momwemonso. |
| Mphunzitsi amafunika kuwongolera zotsatira ndi maluso a masewera olimbitsa thupi. | Momwemonso. |
| Kuwunika kwa mtima kumafunika kuti tipewe masewera a mtima. | Momwemonso. |
| Njira zophunzitsira mosatekeseka. | Masewera owopsa omwe amafunikira kuwongolera kwambiri ukadaulo, kugunda kwa mtima, komanso nthawi yake kuti muchepetse zovuta m'thupi. |
| Palibe chifukwa chophunzitsira pagulu. | Kuchita bwino kwambiri kumakwaniritsidwa ndendende pakuphunzitsa kwamagulu. |
Kutengera zonse zomwe tafotokozazi, titha kunena kuti CrossFit imaphatikiza mfundo zamaphunziro oyendetsa dera, ndikuzikonza mogwirizana ndi mfundo zina zofunikira zolimbitsa thupi kuti zitheke bwino.
Ntchito zolimbitsa thupi ndizabwino monga pre-workout ya CrossFit, kapena oyenerera mosadukiza mu umodzi mwamapulogalamu a WOD sabata iliyonse.
Mwachidule
Podziwa kuti maphunziro a dera lathunthu ndi chiyani, ndikumvetsetsa mfundo zakumanga maphunziro, mutha kusintha pulogalamuyo kuti igwirizane ndi zosowa zanu. Chofunikira ndikukumbukira malamulo ochepa okhudzana ndi zovuta zamaphunziro a CrossFit:
- Kugwiritsa ntchito nthawi kuti mupewe kuchepa.
- Kusintha zolimbitsa thupi nthawi zonse (kwinaku mukusunga katundu).
- Kuteteza msinkhu wolimba komanso nthawi yophunzitsira.
