Pumping (kuchokera ku verebu ya Chingerezi kutulutsa - "to pump up") ndi njira yophunzitsira yomwe cholinga chake ndikukulitsa kuzungulira kwa magazi m'minyewa ndikukulitsa kuchuluka kwawo panthawi yophunzitsira. Kuchita masewera olimbitsa thupi kumachitika makamaka ndi omanga thupi, koma othamanga ochokera ku masewera ena amphamvu amapezanso zabwino zina mwa iwo. Tikukuuzani zomwe zili m'nkhaniyi.
Kupopera ndi chiyani?
Kupopera, ndiko kuti, kupopera minofu ndi magazi, kumapereka chidziwitso chosaiwalika - ichi ndiye kuphatikiza kowonekera kwambiri kwa njira yofotokozedwayi. Ndizosangalatsa kuyang'ana minofu yanu yokulitsidwa, powona momwe zikuyendera pano ndi pano.
Momwe mungakwaniritsire kupopera?
Kodi izi zimatheka bwanji? Kodi tanthauzo la kupopera ndi chiyani?
- Pogwiritsa ntchito kalembedwe kake, monga lamulo, magulu opitirira awiri a minofu sakugwira ntchito limodzi.
- Zochita zolimbitsa thupi zimasankhidwa zokha, ndiye kuti, gulu limodzi la minofu limagwira. Sankhani zosunthika zomwe mumamverera kuti muli ndi gulu laling'ono momwe mungathere.
- Kulemera kumasankhidwa mwanjira yoti munjira imodzi mupeze ma reps 15 "oyera", makamaka koposa, mpaka 20-25. "Ukhondo" ndikofunikira kwambiri - malingalirowo ayenera kukhala angwiro, kumverera kwa ntchito kuyenera kukhala kokha mu gulu la minofu! Chifukwa chake, kubwereza kulikonse kumachitika mosamala.
- Pamapeto pa seti iliyonse, muyenera kumva kuti mukuyaka moto. Kutentha kotentha kwambiri kudzakhala kochepetsa kwa rep wotsatira. Kuti mukwaniritse izi, pewani zolimbitsa thupi "mopambanitsa" - kupumula kwathunthu kwa minofu (mwachitsanzo, osatambasula manja mpaka kumapeto atolankhani kapena mukamasinthasintha ma biceps), omwe amayenera kukhala okhazikika nthawi zonse.
- Pakuchepetsa kwakukulu, sikofunikira kukonza minofu, ngakhale ndizotheka, potero kumakwaniritsa zovuta zokulirapo kutuluka kwa magazi kuchokera ku minofu yogwira ntchito, motero, mpope wowonjezera.
- Kuphatikiza pa mtundu wosavuta wochita masewera olimbitsa thupi obwereza 15-25, pali njira zina zingapo zovuta zomwe zimathandizira kuti magazi aziyenda chimodzimodzi m'minyewa: ma supersets, maseteti, kusinkhasinkha gawo loyipa la mayendedwe, etc. Njira yabwino kwambiri ingakhale kuphatikiza zingapo machenjerero kapena kuwasinthasintha kuti apatse minofu yanu nkhawa yatsopano ndikulimbitsa thupi kulikonse.
Ubwino wopopera
Cholinga cha izi ndikuwonjezera kuthamanga kwa magazi mpaka minofuyo, pomwe nthawi yomweyo kumachepetsa kutuluka. Izi zimabweretsa ngongole ya oxygen ndi acidosis - acidification ya ulusi wa minofu. Acidification imachitika chifukwa chakuti kutuluka kwa magazi kusokonezedwa, kuyenda kumachedwetsanso, zomwe zikutanthauza kuti oxygen ilibe nthawi yopita ku minofu yogwira ntchito moyenera.
Pofuna kuti fiber izigwira ntchito ndi mphamvu, maselo amasinthana ndi anaerobic, ndiye kuti, njira yozizira ya phosphorylation kapena kupanga mphamvu - ATP. Pogwiritsa ntchito njira yopanda oxygen yopanga mphamvu, zopangira zamagetsi zimapangidwa - ayoni wa hydrogen. Ndiwo omwe amasintha chilengedwe mkati mwa chipinda. Kuchokera pamawonekedwe achilengedwe, izi zimawononga kapangidwe kake kakang'ono ka protein yamaselo, zomwe zimapangitsa kuti mahomoni a anabolic asavutike. Ndi chifukwa cha momwe mahomoni amagwirira ntchito m'thupi mwathu kuti minofu yathu imakula ndikumakula msanga.
Komabe, musaiwale kuti mukamakoka, ntchito yaying'ono ingagwiritsidwe ntchito (apo ayi simungakwanitse kumaliza kubwereza), zomwe zingalimbikitse kukula kwa minofu kuposa maphunziro apamwamba. Kuwonjezeka pang'ono kwa kutuluka kwa mahomoni kupita ku ulusi wa minofu sichinthu chokwanira kuti mupindule bwino.
Kupopera malamulo
Chowonjezera pakuphunzitsira kupopera ndi nthawi yopumula yofupika pakati pama seti (osapitilira mphindi, masekondi 30-40)... Izi zimawonjezera kuchepa kwa minyewa yamagetsi ndikumabweretsa kuwonjezeka kwamagetsi.
Kulimbitsa thupi mwamphamvu kumabweretsa kuchuluka kwamagetsi. Chifukwa chake, mphamvu zama cell zimatha msanga. Pakukonzekera mwadongosolo kalembedwe kofotokozedwera, kuthekera kwa maselo aminyewa kuti asunge glycogen kumawonjezeka. Minofu yanu idzakhala ndi magawo akulu chifukwa cha zodabwitsazi.
© romanolebedev - stock.adobe.com
Malangizo ophunzitsira
Ngati mukungogwiritsa ntchito kupopera kokha mu maphunziro, kupita patsogolo kwa kukula kwa minofu kumakhala kotsika kwambiri poyerekeza ndi njira zapamwamba komanso zamphamvu zophunzitsira. Izi ndizowona makamaka kwa othamanga owongoka. Komabe, simuyenera kutaya chiwembu ichi - muyenera kungozunguliza katundu moyenera... Mwachitsanzo, sabata yoyamba, yesetsani kuchita masewera olimbitsa thupi - kubwereza 10-12, kwachiwiri, gwiritsani ntchito kupopera ndikugwira ntchito kubwereza 15-25, lachitatu, kubwerera kuzakale, ndi zina zambiri.
Njira ina yogwirira njinga ngati iyi ndi iyi:
- Sabata yoyamba - maphunziro opatsa mphamvu. Zolimbitsa thupi zolemetsa zochepa zokha ndizomwe zimagwiritsidwa ntchito, kuchuluka kwa kubwereza ndikuchokera 3 mpaka 8-10.
- Sabata yachiwiri ndi yachitatu. Njira yolimbitsa thupi ndimayendedwe 8-12. Pansi pake pamakhala poyambira, zowonjezera zina zimawonjezeredwa.
- Sabata lachinayi likupopa. Kubwereranso kwa 15-25, mutha kugwiritsa ntchito ma supersets, ma dontho, kutopa ndi zina zofananira. Zochita zolimbitsa thupi zimadzipatula kwambiri.
Pomaliza, malingaliro potengera ntchito za V. N. Seluyanov. Mukamapanga dongosolo lophunzitsira mkati mwa kulimbitsa thupi kamodzi, katundu pagulu lomwelo lamtunduwu udzakhala wochulukirapo. Kuchulukitsa kumatha kukhala kwamphamvu kwambiri kotero kuti m'malo mopangitsa njira za anabolic mu minofu ya minyewa, kumapangitsa chidwi champhamvu, ndipo m'malo mopanga minofu yatsopano, mutenga nthawi yayitali komanso yotopetsa kuti mubwezeretse zomwe mudali nazo musanaphunzitsidwe.
Pofuna kupewa chochitika chosasangalatsa ichi, njira yabwino kwambiri yopangira kulimbitsa thupi ingakhale kusinthasintha kwa magulu aminyewa omwe amasiyana pakati pawo.
Mwachitsanzo, mukupopera ma biceps anu. Pakati pa ma curls, mumachita masewera kuti muzimitsa zina mwaulere kuchokera ku minofu ya minofu. Zachidziwikire, ndi njirayi, zotsatira za kupopa ndizovuta kwambiri kukwaniritsa, koma mbali ina, mudzakhala otsimikiza kuti simunachite bwino. Apanso, njirayi ipititsa patsogolo kupirira kwa magulu amisempha omwe akugwiridwa - izi zidzachitika chifukwa cha kukula kwa mitochondrial mass. Momwemonso, mitochondria ndi yomwe imagwiritsa ntchito mpweya komanso kupanga mphamvu ndi ulusi wa minofu.
Pulogalamu yopuma yolimbitsa thupi
Timakuwuzani zina mwazovuta, momwe sabata yoyamba imagwirira ntchito mphamvu, ndipo yachiwiri - kupopera. Kugawanika sabata yoyamba kumapangidwa kwa masiku anayi, masiku ena mapewa, miyendo, chifuwa ndi ma triceps ndikubwerera ndi ma biceps amapopedwa. Mu sabata lachiwiri, pali zolimbitsa thupi zitatu, ndipo kuphatikiza kwake kumasiyana: chifuwa ndi nsana, mikono, miyendo ndi mapewa. Kuphatikiza kumasankhidwa motere chifukwa cha malingaliro omwe ali pamwambapa ophunzitsira kupopera.
Ngati machitidwe omwe aperekedwa patebulopo sakukutsatirani pazifukwa zilizonse, sankhani zojambulazo m'malo ena.
Sabata yoyamba ndimasewera olimbitsa thupi:
| Lolemba (mapewa) | ||
| Bench atolankhani ataimirira | 4x10 |  |
| Anakhala pansi Dumbbell Press | 3x12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Sungani zolumikizira kumbali ndikuimirira | 3x12 |  © Makatserchyk - stock.adobe.com |
| Zimatsogolera kunyanja yakumbuyo mu simulator | 4x12 |  © fizkes - stock.adobe.com |
| Pindani mu crossover motsetsereka | 3x12 |  © Makatserchyk - stock.adobe.com |
| Lachiwiri (miyendo) | ||
| Magulu Amapewa A Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Lembani mwendo mu simulator | 3x12 |  |
| Deadlift pa miyendo yowongoka ndi barbell | 4x10 |  |
| Mphuno ya Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kuyimitsa Ng'ombe | 4x12 |  © Makatserchyk - stock.adobe.com |
| Lachinayi (pachifuwa + triceps) | ||
| Bench atolankhani | 4x12,10,8,6 |  |
| Onetsani Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kusambira pazitsulo zosagwirizana | 3x10-12 |  |
| Bench atolankhani mwamphamvu | 3x10 |  |
| Makina osindikizira a ku France | 3x12 |  |
| Kupotoza mu simulator | 4x12 |  |
| Lachisanu (kumbuyo + biceps) | ||
| Kukoka kwakukulu | 4x10-12 |  |
| Kokani bala ku lamba | 4x10 |  © Makatserchyk - stock.adobe.com |
| Njira Yopapatiza Yogwira Mzere | 3x10 |  © Makatserchyk - stock.adobe.com |
| T-bala yakufa | 3x10 |  |
| Kutengeka | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ma curls oyimirira | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell curls atakhala pa benchi yopendekera | 3x10 |  © Makatserchyk - stock.adobe.com |
| Mwendo wopachikika umakwera pa bar yopingasa | 4x10-12 |  |
Sabata yachiwiri ndikuchita masewera olimbitsa thupi:
| Lolemba (miyendo + mapewa) | ||
| Smith Zikwama | 4x15-20 |  © Artem - stock.adobe.com |
| Bench atolankhani atakhala kapena kuyimirira | 4x15-20 |  © lunamarina - stock.adobe.com |
| Lembani mwendo mu simulator | 3x20-25 | |
| Anakhala Pamape Press | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Deadlift pa miyendo yowongoka ndi barbell | 4x15-20 | |
| Kukoka kwakukulu kwa barbell | 4x20-25 | © Makatserchyk - stock.adobe.com |
| Superset: zokulitsa mwendo + zopindika m'ma simulators | 4x20 + 20 |  © Makatserchyk - stock.adobe.com  © Makatserchyk - stock.adobe.com |
| Drop set: swing dumbbells to the side while standing | 3x pazipita, awiri kuwonda | © Makatserchyk - stock.adobe.com |
| Dontho lokhazikika: lidzagwedezeka pa dumbbell swings | 3x pazipita, awiri kuwonda |  © Makatserchyk - stock.adobe.com |
| Lachitatu (manja) | ||
| Makina osindikizira a ku France | 4x15-20 | |
| Ma barbell curls a biceps | 4x15-20 | © Makatserchyk - stock.adobe.com |
| Chingwe chimakoka kumbuyo kwa mutu kupita kutsogolo | 3x20-25 |  © tankist276 - stock.adobe.com |
| Ma curls a manja okhala ndi ma dumbbells a biceps atakhala pa benchi yopendekera | 3x15-20 | © Makatserchyk - stock.adobe.com |
| Drop set: kukulitsa kwa dumbbell kumbuyo kwa mutu | 3x pazipita, awiri kuwonda |  © Vitaly Sova - stock.adobe.com |
| Dontho lokhazikika: zotchinga zochepa kapena zopindika | 3x pazipita, awiri kuwonda |  © antondotsenko - stock.adobe.com |
| Superset: Chingwe chogwirizira Triceps Row + Reverse Grip Bicep Curls | 3x20 + 20 |  © _italo_ - stock.adobe.com  |
| Lachisanu (pachifuwa + kumbuyo) | ||
| Bench atolankhani | 4x15-20 | |
| Kukoka kwakukulu kwa chigawo chapamwamba kupita pachifuwa | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Onetsetsani ku Smith pa benchi yoyenda | 3x15-20 |  © Zithunzi za Odua - stock.adobe.com |
| Chowongolera chakumunsi pamunsi | 3x15-20 |  © tankist276 - stock.adobe.com |
| Dziwani zambiri mu simulator ya Gulugufe | 3x20-25 |  © Makatserchyk - stock.adobe.com |
| Mzere wa bala mpaka lamba wagona pa benchi wopendekera | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Superset: chidziwitso cha crossover + dumbbell pullover | 3x20 + 20 |  © Makatserchyk - stock.adobe.com  © Nicholas Piccillo - stock.adobe.com |
Musaiwale kuti mukamayesetsa kupopera, simukuyenera kutambasula miyendo yanu nthawi zonse, makina osindikizira mwendo, komanso kutambasula mikono yanu m'makina onse ndi ma curls a biceps.
