Pulogalamu yamphamvu yophunzitsira

Aliyense wa ochita masewera olimbitsa thupi amakhala ndi zolinga zake komanso zolinga zake zazitali. Koma pafupifupi othamanga onse amavomereza chinthu chimodzi - kufuna kukhala wamphamvu. Izi ndi zomwe pulogalamu yophunzitsira mphamvu idapangidwira. Momwe tingakulitsire mphamvu yamtundu wa minofu tikamachita masewera olimbitsa thupi kapena kunyumba, tidzakambirana m'nkhaniyi.

Makhalidwe ophunzitsira mphamvu

Chofunika kwambiri pokhudzana ndi kuphunzitsidwa kwamphamvu mwamphamvu ndikuti palibe kulumikizana kwachindunji pakati pa minofu ndi nyonga.

Zikuwonekeratu kuti ngati mumachita mogwirizana ndi njira zomangira zolimbitsa thupi, mphamvu zanu zidzakula pamodzi ndi minofu. Komabe, sizochulukirapo poyerekeza ndi pulogalamu yamagetsi. Nthawi yomweyo, makalasi opatsa mphamvu amapatsa minofu yambiri, koma osatinso yolimbitsa thupi. Mwachidule, zomwe timapanga ndizomwe timapeza.

Mfundo yachiwiri yofunika ndikuti palibe mphamvu zenizeni - pali mphamvu zamagulu am'magazi. Chotsatira ndi chiyani?

1. Kodi mukufunikira kudziwa pasadakhale chifukwa chake mukufuna kulimba? Kodi muchita chiyani mukakhala ndi mphamvu? Kutengera ndi ma biomechanics of movement, mudzazindikira nthawi yomweyo magulu amtundu womwe muyenera kupanga poyamba. Chifukwa chake, kutsindika kwa pulogalamu yanu kudzakhala pa iwo.
2. Chiwonetsero cha mphamvu yayikulu chimadalira momwe mumadziwira bwino magwiridwe antchito omwe mukufuna kuwonetsa kuyesetsa kwanu. Chithunzi chomveka bwino cha mayendedwe omwe mupange akuyenera kukhala pamutu panu. Simuyenera kulingalira za momwe mungachitire. Ubongo uyenera kutumiza chizindikiritso kumatenda, mwachitsanzo, kugwedezeka. Ndipo thupi liyenera kuchita izi. Nthawi yomweyo, sipayenera kukhala malingaliro m'mutu mwanga, monga: Kodi ndimamwa mowa mwauchidakwa? Kodi ndaperekanso kulemera kwa phazi lonse? Kodi ndidzaika mikono yanga pamutu panga kapena kumbuyo kwanga? Sitiyenera kukhala ndi malingaliro m'mutu konse. Thupi lomwelo liyenera kukhala ndi chidziwitso chodziwika bwino.

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Kuthetsa kulumikizana "kofooka" pakati paminyewa

Kuti muchite bwino kwambiri pakuyenda kulikonse, palibe gulu limodzi la minofu lomwe liyenera kugwira ntchito, koma motsatizana - minofu ina iyenera kukhazikika pamalo olumikizirana mafupa, ena akuyenera kuchita gawo loyambalo la trajectory, ndipo ena ayenera "kuchitapo kanthu" kuchokera kumapeto kwa gawo lina la matalikidwe. Nthawi yomweyo, sipayenera kukhala zolumikizana zofooka mumtambo wonse wa minofu.

Tiyeni tiwone chitsanzo cha benchi yosanja (nyamulani mtundu): miyendo ndi matako zimakhazikika pakhosi, zotambasulira msana zimapanga hyperlordosis, yomwe imasunthira chifuwa mmwamba. Izi zimachepetsa kutsika kwa boom. Pamwamba pazitsulo pamakhala bala kutsogolo ndi ma triceps. Bar ikatsika, kulemera kwake kumafalikira kwambiri paminyewa ya pectoral. Bala ikakhudza pachifuwa, ndikofunikira kuti nthawi yomweyo mutsegule ma triceps, ma pectorals ndi delta yakumbuyo, ndikuti latissimus dorsi ikuthandizireni "onse". Kuphatikiza apo, pakadula bala kuchokera pachifuwa, zidendene ziyenera kugunda pansi, kusamutsa mphamvu zakuthambo kuminyewa yonse yomwe ili pamwambapa. Pali zochitika zomwe kusakhazikika kwa delta yakumbuyo ndikulephera kuyiyatsa kumachepetsa kwambiri zotsatira zamasewera omaliza.

Pakuwonetsera kuthekera kwamphamvu kwambiri, chidwi cham'mutu chomwe chimatumizidwa ndi ubongo kumatumba ndikofunikira.

Pafupipafupi chikhumbo ichi nthawi zonse chimakhala chofanana, koma kuchuluka kwa mitsempha yolumikizidwa ya minofu sikuli. Mukamalumikizana bwino ndi ma neuromuscular, magalimoto oyenda muminyewa amatenga nawo gawo nthawi imodzi. Chifukwa chake, gawo la maphunziro olimbitsa thupi lomwe limakupatsani mwayi wogwiritsa ntchito minofu yocheperako limathandizanso.

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Macro kuzungulira kwamphamvu yophunzitsira

Mwachidule pamwambapa, tazindikira kuti makina athu opangira mphamvu ayenera kuphatikiza maphunziro awa:

• pa chitukuko cha kulankhulana neuromuscular. Apa mutha kugwiritsa ntchito maphunziro a michere yama oxidative (OMF) malinga ndi V.N. Seluyanov (onani pansipa kuti mumve zambiri);
• pa chitukuko cha kuyenda njira ndi chitukuko cha zigawo zosiyanasiyana za matalikidwe;
• pa chitukuko cha glycolytic kapena mofulumira minofu ulusi ntchito 80% ya pazipita kulemera;
• "Chipinda chakumbuyo" - machitidwe omwe cholinga chake ndi kuthetsa "maulalo ofooka" awa.

Mukamaphunzitsa mphamvu ya minofu, yesetsani kupewa acidification wambiri: kuchuluka kwa kubwereza ndi njira zomwe zimayendera mphamvu zamphamvu ziyenera kukhala zocheperako poyerekeza ndi zolimbitsa thupi zomwe cholinga chake ndi kupeza minofu.

Izi ndichifukwa choti timachita mobwerezabwereza kwambiri, ma ayoni a haidrojeni amatulutsidwa m'minyewa yathu chifukwa cha anaerobic glycolysis. Ma ayoniwa amachulukitsa acidity mkati mwa khungu lamankhwala ndipo, ikapezeka yokwanira, imathandizira kufikira kwa mahomoni a anabolic mu cell cell. Mopitirira muyeso, amayambitsa catabolism mopitirira muyeso.

Pakulimbikitsa, tikukumana ndi zovuta ziwiri. Choyamba, kuchepetsa katemera kuchokera ku maphunziro apano, ndipo kachiwiri, chifukwa cha kukula kwa mitochondria mu minofu, kuonjezera kukana kwawo acidification. Chowonadi ndi chakuti ndi mitochondria yomwe imatha kuyamwa ayoni wa hydrogen.

Pulogalamu yophunzitsa mphamvu zolimbitsa thupi

Popeza zolinga ndi zolinga zake ndizosiyana ndi aliyense, ndipo kuchuluka kwa nkhaniyo ndi kochepa, tiona momwe ntchito yolimbitsira masewera olimbitsa thupi imamangidwira pogwiritsa ntchito chitsanzo cha benchi, monga chochita chowoneka bwino komanso chodziwika bwino.

Kufotokozera:

* Kugwiritsa ntchito GMV kumatanthauza kuti mukugwiritsa ntchito kulemera komwe kuli pafupifupi 70-80% ya rep max yanu. Kawirikawiri kubwereza mwa njirayi ndi 10, kuchuluka kwa njira zopezera bar ndi 10 kapena kupitilira apo, monga gawo la maphunziro otukuka a GMV. Mpumulo pakati pa seti ndi mphindi 1-3, mphindi 1.5. Ntchito yanu ndikupanga acidification wamba. Pakatikati mwa ma seti, ndibwino kuti pakhale ntchito yaying'ono yopewetsa ayoni wa haidrojeni mumtundu wa minofu.

**Ngakhale zolemera zochepa zitha kugwiritsidwa ntchito pano - 40-50% yazokonzanso. Kukula kwa minofu pectoral Pankhaniyi ndi motere:

• 30 s - kuyandikira
• 30 s - mpumulo
• 30 s - kuyandikira
• 30 s - mpumulo
• 30 s - kuyandikira
• 30 s - mpumulo

Ichi ndi gawo limodzi. Njirayi imachitika pang'onopang'ono; kupumula kwa minofu pamalo oyenda kwambiri kuyenera kupewedwa. Mpumulo pakati pa zigawo - mphindi 15. Pakadali pano, mutha kusewera ndi ma barbell chimodzimodzi.

***Chiwembu cha ntchitoyi chidzakhala chimodzimodzi monga tafotokozera pamwambapa, ndikosiyana kokha komwe mungakhale mukugwiritsa ntchito benchi mosasunthika pang'ono, motsatana, gulu lanu lolimbitsa minofu lidzakhala minofu yamapewa.

Maphunziro a mphamvu zapakhomo

Ponena za kukula kwa mphamvu mukamagwira ntchito ndi kulemera kwanu, pali mbali ina - calisthenics. Iyi ndi njira yochitira masewera olimbitsa thupi makamaka ndi thupi lanu. Ndi pantchito ndi kulemera kwa wothamanga komwe pulogalamu yophunzitsira mphamvu yakunyumba imayambira. Kuphatikiza pa kuti masewera olimbitsa thupi omwe akuphatikizidwa mu pulogalamuyi safuna zida zapadera zamasewera, ali ndi maubwino ena angapo komanso zovuta zake.

Ganizirani mfundo zabwino ndi zoyipa:

• kutha kuphunzitsa kulikonse komanso nthawi iliyonse, simukufunika kuchita masewera olimbitsa thupi;
• kufunika kokhala ndimagulu angapo amisempha nthawi imodzi, zomwe zimabweretsa kuyankha kwakukulu kwamankhwala amthupi;
• palibe njira yodziwira kulemera kwake;
• mipata yocheperako yogwira timagulu tating'onoting'ono tokha.

Pogwiritsira ntchito mphamvu, tiyenera kuwonjezera katundu nthawi zonse. Tikamachita masewera olimbitsa thupi, tili ndi njira ziwiri zowonetsetsa izi:

1. yoyamba ndikuchita zolimbitsa thupi pang'onopang'ono;
2. chachiwiri ndikubwereza mobwerezabwereza muzochita zolimbitsa thupi kapena kuchita zina zambiri.

Chigawo cha ntchito yaukadaulo chatsitsidwa. Ngati pulogalamu yanu ili ndi zokoka ndi ma push-up, mudzakhala mukukoka ndikukankhira zolimbitsa thupi zilizonse, potero mumakonza luso lanu.

Vuto la "kusiya" limathetsedwanso palokha. Munthawi yochita masewera olimbitsa thupi, gulu lomwe likucheperachepera limakhala lolimba pamlingo woyenera.

Ndipo kuphatikiza kwina kwakukulu ndikuti simuyenera kuganizira za SMOA ndi OMV. Mumangosinthana kulimbitsa thupi "pang'onopang'ono" kapena "mwachangu", ndiye kuti, ndimachita masewera olimbitsa thupi mopupuluma komanso pang'onopang'ono.

Pochita, pulogalamu yophunzitsa zolimbitsa thupi imawoneka motere:

Mukamadziwa kuchuluka kwa ma 60 kapena kupitilira apo, kukoka 20 kapena kupitilira apo ndi ma squats 100 kapena kupitilira apo mu njira imodzi, mutha kupitiliza kuchita masewera olimbitsa thupi ovuta, monga kutuluka mwamphamvu ndi manja awiri, kukankhira pamutu mutu pansi, kukweza ndikudumpha.

Onerani kanemayo: Mzibambo wina agwililira nkhuku mpaka nkhukuyo kufa, wina anagwililira Mbuzi, Nkhani za mMalawi (November 2024).