Zolimbitsa thupi ndiye mwala wapangodya wamtundu uliwonse wamasewera, chifukwa popanda maphunziro athunthu ndizosatheka. Kulephera kupirira kumakuthandizani kuti musakhale ndi minofu yambiri, kuchita masewera olimbitsa thupi, kuchita masewera olimbitsa thupi, kuthamanga mtunda wautali munthawi yovomerezeka, kuchita masewera a karati, ndi zina zambiri. Chifukwa chake, khalidweli liyenera kukulitsidwa ndi wothamanga aliyense, sipadzakhala kupirira kopitilira muyeso.
Kodi kupirira kumatanthauza chiyani?
Lingaliro lenileni la kupirira ndilambiri ndipo ndikofunikira kukulitsa m'njira zingapo nthawi imodzi.
- Pali kupirira kwamphamvu - momwe minofu yathu imagonjetsera malire a ululu pakuphunzitsidwa kwamphamvu. Zimatengera kubwereza kangati komwe tingachite pochita masewera olimbitsa thupi.
- Kwa othamanga, chizindikiritso monga kupirira mwachangu ndikofunikanso - kuchuluka kwa minofu kuti ikwaniritse kuthamanga kwa masewera olimbitsa thupi pakusintha kwakanthawi, mwachitsanzo, pamene akuthamanga kapena kusambira.
- Funso la kupuma moyenera ndilofunikanso. Ngati mukulephera kuwongolera kupuma kwanu pamasewera ndipo mumayamba kupuma movutikira, simudzatha kuchita masewera olimbitsa thupi athunthu. Tiyenera kufunafuna njira zothetsera vutoli.
M'nkhaniyi, tikukuuzani zomwe muyenera kuchita kuti mukhale ndi chipiriro, ngati mungakhale ndi chisonyezo ichi kunyumba ndi zomwe zingapezeke mwezi umodzi wophunzitsira mwakhama.
Njira zokulitsira kupirira
Polankhula zakukula kwachangu, anthu nthawi zambiri amagwirizanitsa nkhaniyi ndi maphunziro a Cardio. Zowonadi, popanda cardio, chipiriro chenicheni sichingatheke. Chofunikira kwambiri apa ndikulimba kwa mtima wamagetsi. Tidzasiya kuchepa kwa iwo omwe akufuna kuonda kapena kukonza mpumulo. Mopondaponda mopondaponda pa chopondera kapena chopondapo, simukuyenera kupirira pang'ono.
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Pogwiritsa ntchito katundu wambiri
Mukamagwiritsa ntchito katundu wochuluka kapena wocheperako pantchito yayitali, mumakhala wopirira kwambiri. Tilongosolere: mwadziikira nokha cholinga - kuthamanga makilomita 10 mphindi 30. Koma kulimbitsa thupi kwanu ndikotheka kuti mutha kudziwa kutalika kwa mphindi 50 zokha. Chifukwa chake, timayamba kuphunzitsa motere: timayenda mphindi 30 ndi khama pafupifupi. Timathamanga 5, kenako 6, kenako 7 kilometres ... Patapita nthawi simudzawona momwe mungathamangire 10 km mphindi 30.
Kusintha minofu kuti ichitepo kanthu mwamphamvu ndichinsinsi chothandizira kupirira mwachangu.
Palinso masewera olimbitsa thupi osiyanasiyana kuti athe kupirira mwachangu. Ntchito yawo ndikuchita zochepa pang'ono, koma kuyesetsa. Khalani omasuka kugwiritsa ntchito zida zilizonse zomwe zimapangitsa kuti musavutike: zolemera, zingwe zama raba, zolemera zaulere, ndi zina zambiri.
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Zochita zolimbitsa thupi
Ndikupirira kwamphamvu, zinthu ndizosiyana pang'ono. Apa tikufunika kugwiritsa ntchito machitidwe ozungulira omwe amafunikira kupirira. Ndiye kuti, sinthani nthawi zonse ndikusintha katunduyo. Mfundo ya tonnage, yogwiritsidwa ntchito bwino ndi olimbikitsa zolemera, ndioyenera bwino izi.
Mwachitsanzo, tinene kuti mukufuna kubwereza makina 15 a benchi yokhala ndi 100 kg bar. Zimapezeka kuti mwa njira imodzi muyenera kukweza makilogalamu 1,500 (matani 1.5) kwathunthu. Kuchokera apa tikupita. Tani njira imodzi itha kulembedwa m'njira zosiyanasiyana: kugwedeza 50 kg 30, 75 makilogalamu 20, 125 makilogalamu 12.
Ngati muphunzitsa kukwaniritsa zolingazi, cholinga choyambiriracho chimagonjetsedwa mosavuta. Ntchito zosiyanasiyana zotere zimaphunzitsa magulu onse a ulusi wa minofu, chifukwa cha zomwe zikuwonetsa mphamvu ndi kupirira kwamphamvu.
Ubwino wochita masewera olimbitsa thupi
Kuphatikiza pa kukulitsa mphamvu ndi kupirira mwachangu, mukuchitanso ntchito yovuta ya anaerobic. Izi zimabweretsa kupindula mu minofu ndi nyonga. Kupumulako kumathandizanso, popeza kugwira ntchito yobwereza mobwerezabwereza kumapangitsa kukoka kwamphamvu, kopanda kuthekera kodzaza ndi kupindika kosatheka.
Kuphatikiza apo, maphunziro opirira amatha kutsogozedwa popanda kukhazikitsa zolinga zamasewera padziko lonse lapansi. Palibe amene akukulepheretsani kuti muziyenda mwachangu komanso mwamphamvu ngati cholinga chanu ndikuti muchepetse nyengo yam'nyanja isanakwane. Ndipo idzagwira ntchito bwino.
Zotsutsana
Popeza mtundu uwu wamaphunziro sungatheke popanda katundu wambiri komanso wocheperako, njira izi ndizotsutsana ndi anthu omwe ali ndi matenda amtima.
Kugwira ntchito yokwanira kumakweza kuthamanga kwa magazi kwambiri. Kwa othamanga omwe ali ndi matenda oopsa kwambiri komanso kuthamanga kwa magazi, izi zitha kukhala zowopsa.
Kuchuluka kwambiri kwa mtima sikungakhale kopindulitsanso, ndibwino kuti muthe m'malo othamanga mosathamanga. Mfundo imeneyi iyenera kukumbukiridwa ngati simukufuna kuvulaza thanzi lanu.
Ngati mukukulitsa kupirira kwamphamvu pakuchita masewera olimbitsa thupi monga barbell squat kapena deadlift, onetsetsani kuti mukutsatira njira zolimbitsa thupi zolondola komanso kupuma. Zotsatirazi zitha kukhala zazikulu: kuyambira pa axial yolimba kwambiri pamsana, yomwe mosakayikira, posakhalitsa, imabweretsa zovulaza, ndikumaliza ndikuwonjezereka kwa intraocular, komwe kumatha kukhala kovuta kwa othamanga ena.
Kumbukirani momwe mudamvera mukamachita masewera oluka ndi zolemera 75% za nthawi imodzi yokwanira 15. Tsopano talingalirani momwe izi zingakhudzire thanzi la wothamanga wosakonzekera. Pazifukwa izi, kulimbikitsanso kupirira kwamphamvu kuyenera kukhala kozungulira, pambuyo pake nthawi yophunzitsira mopepuka iyenera kutsatira kuti ibwezeretsenso machitidwe amthupi. Popanda mphunzitsi waluso, ndi anthu ochepa okha omwe amapambana pomanga bwino maphunzirowa m'njira yoti akwaniritse ntchito zomwe apatsidwa osadzivulaza.
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Zochita zabwino kwambiri zopirira
Zochita zomwe zimalimbikitsa maphunziro opirira zitha kugawidwa m'magulu atatu, lirilonse lomwe tilingalire mosiyana.
Mphamvu zophunzitsira zolimba
Kuti mumvetsetse bwino kulimba kwa thupi, muyenera kupanga maphunziro anu onse, monga:
- benchi atolankhani akunama ndikuyimirira;
- squats;
- deadlift (chakale ndi sumo);
- kukoka pa bala yopingasa;
- mitundu yosiyanasiyana ya ma push-ups.
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Zachidziwikire, ntchito iyenera kukhala yayikulu, ndipo nthawi yomwe wothamanga yemwe amakhala pansi pa katundu ayenera kukhala yayitali. Pogwira ntchito zolemera zazing'ono, zimatha kutenga mphindi zitatu. Mpumulo pakati pa seti uyenera kukhala mpaka kupuma kukonzanso.
Kuthamanga Kupirira Kuthamanga
Kuphatikiza pa machitidwe odziwika bwino a cardio (kuthamanga, kusambira, kupalasa njinga, kulumpha chingwe, ndi zina zambiri), tikulimbikitsani kuphatikiza zina mwazochita zomwe zili mndandandanda wanu:
- kupalasa mu pulogalamu yoyeseza;
- kukwera chingwe, kugwira ntchito ndi zingwe zopachikika mopingasa;
- kukankha ndi kukoka gulaye;
- kudumpha modumpha ndi kudumpha kwa bokosi;
- nyundo ikuwombera tayala;
- zoimbira.
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Zochita izi zimaphatikiza zochitika za aerobic ndi anaerobic. Mukamachita izi, mumalimbikitsa thupi lanu kuti lizolowere katundu wovuta, zomwe ndizofunikira kwa othamanga a CrossFit. Kuphatikiza apo, izi zimachitidwa modzidzimutsa, ndizabwino kutsegulira dongosolo lamanjenje. Ndipo popanda kukondoweza kwa mitsempha yayikulu, ndizovuta kwambiri kuwonetsa zotsatira zabwino mu CrossFit.
Zochita zopumira
Popanda njira yolondola yopumira, ndizosatheka kuti muchite bwino pamachitidwe opirira. Koma kuthamanga kwambiri kwa katundu nthawi zambiri kumamuthamangitsa wothamanga pamalungo. Amayamba kusintha mpweya ndi mpweya, ndipo zikavuta kwambiri, amangonyalanyaza mphindi ino ndikupuma mwachisawawa. Pofuna kupewa izi, chitani zotsatirazi (kwa ena, njira iyi yamaphunziro ingawoneke ngati yopanda pake, koma imagwiradi ntchito):
- kufufuma mabuluni (mtundu wovuta ndizowotchera);
- gwirani mpweya wanu m'madzi;
- Chitani zolimbitsa thupi zakunja kwambiri.
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Izi zimapangitsa kuti mapapu anu azikhala olimbikitsa, kuwalimbikitsa. Zoyeserera ziwiri zoyambirira zitha kuchitika kunyumba.
Pali zinthu zambiri zomwe zimakhudza kupuma. Akuluakulu awiriwo akusuta komanso onenepa kwambiri. Poyamba, zonse ndi zomveka, zizolowezi zoipa ndi masewera ndizinthu zosagwirizana. Ndi kunenepa kwambiri, muyenera kumenya nkhondo, ndipo - nthawi yomweyo komanso mopitilira muyeso. Kuchuluka kwa kulemera kwake kwa wothamanga, kumakulitsa katundu pamtima, m'mapapu, m'malo molumikizana ndi mitsempha. Anthu onenepa kwambiri amadziwa kuti masewera pambuyo pochepetsa thupi amakhala osavuta komanso opindulitsa, komanso kuti mapumidwe ophunzitsira nthawi zonse, palibe kupuma pang'ono.
Momwe mungasinthire magwiridwe antchito moyenera?
Yankho lake ndi losavuta: tengani nthawi yanu panjira yakukhumba. Kupita patsogolo kumakhala ndi mfundo zitatu zofunika: kupitilira kosalekeza kwa katundu, kuphunzitsa pafupipafupi ndikuchira bwino.
Mwachitsanzo, tikamagwiritsa ntchito kupirira kwamphamvu, sitikakamiza zochitika zilizonse. Pogwira ntchito ndi kulemera kwapakatikati, onjezani kubwereza kwama 2-3 pamtundu uliwonse pakuchita masewera olimbitsa thupi. Mukamagwira ntchito zolemera zolemera, onjezani kubwereza kamodzi panthawi. Mukamaliza kumaliza ntchito yonse, zotsatira zake zidzawonjezeka mu nyonga ndi chipiriro.
Timagwira ntchito chimodzimodzi ndikupirira mwachangu. Anzathu apamtima pankhaniyi: mapulogalamu ndi nthawi yamapulogalamu am'manja. Chowerengetsera nthawi chimafunika kuti muzisunga nthawi yophunzitsira ndikuwonjezera pang'onopang'ono. Kugwira ntchito kwa ntchito kungatithandizenso. Kumeneku mungapeze nthawi yonyamula katundu, mtunda wothamanga womwe adathamanga (kusambira, kuyenda, ndi zina zambiri), kuthamanga kwambiri. Chibangili cholimbitsa thupi kapena kuwunika kwamiyeso ya mtima sikungakhale kopepuka. Izi zikuthandizani kudziwa kuti mukusunga kugunda kwa mtima wanu mwanjira yokhazikika osati kupitirira muyeso.
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Maofesi a Crossfit
M'malo mwake, CrossFit ndichilango, mfundo yonse yomwe imangokhudza mphamvu komanso kupirira mwachangu. Pochita CrossFit, mumawasintha. Mwa kuwongolera padera, osati mkati mwa malo ogwirira ntchito, mumakulitsa kuthekera kwanu ku CrossFit.
Maofesi omwe aperekedwa pansipa ndi amtundu wa aerobic komanso anaerobic. Mukamazichita, mumakhala olimba komanso opirira. Dziwone nokha.
| Masters Final 11 | Thamangitsani kupalasa njinga mita 500, njinga zamamita 500, mabokosi 15 olumpha, ndi mchenga wamapewa 110 mita. Iyenera kuchitidwa mwachangu momwe zingathere. |
| McKinnon | Kuthamanga kwa 2.5 km, kupalasa 5 km, njinga yoyimilira 7.5 km, ndi 2.5 km kuthamanga. Iyenera kuchitidwa mwachangu momwe zingathere. |
| Ngo kwa chitsulo | Chitani zokakamiza zokwanira 12, gwiritsani zopatsa mphamvu 24 pamakina opalasa, ma calories 16 pa njinga yoyimilira, kenako ma 8 akufa. Ntchitoyi ndi kumaliza kumaliza maulendo angapo mphindi 7. |
| Zochitika Zapadera Zachigawo 6-16 | Pedal 1 km pa njinga yoyima, kuyenda kwamamita 30, ma squat opitilira 10, mita 500 pamakina opalasa, kulumpha mabokosi 50, ndi ma squat asanu pamutu. Ntchitoyi ndi kumaliza kumaliza maulendo angapo mphindi 20. |
Pulogalamu yophunzitsira kwa mwezi umodzi
Mu mwezi umodzi, mutha kukhala ndi nthawi yopititsa patsogolo kupirira kwanu kwa anaerobic. Ndikupirira kwamphamvu, zinthu ndizovuta pang'ono, zimatenga nthawi yambiri.
Kuti mukwaniritse thupi lokonzekera bwino komanso lothandiza, muyenera kukhala ndi magawo onse. Chifukwa chake, mu pulogalamuyi tiphatikiza zolimbitsa thupi zamagulu ndi zolimbitsa pang'ono zomwe tikufuna kupirira.
Pulogalamuyi idapangidwa kwa masiku 30, kulimbitsa thupi kumachitika tsiku lililonse, padzakhala zolimbitsa thupi zokwanira 30.
| Nambala yolimbitsira thupi | Zolimbitsa thupi |
| 1 | Kuthamanga - 3 km Plank - masekondi 4x60 Kukoka pa bala yopingasa - 3x10 |
| 2 | Chingwe cholumpha - masekondi 5x90 Olumpha squat - 4x25 |
| 3 | Kuthamanga - 2x2 km Burpee - 3x20 Chingwe cholumpha - masekondi 1x120 |
| 4 | Chitani njinga kapena njinga - 10 km Burpee - 2x25 Kukwera chingwe popanda miyendo - 3x3 Plank - masekondi 90 |
| 5 | Kuthamanga - 5 km Bokosi limadumpha - 3x10 Kukoka - 3x12 |
| 6 | Chitani njinga kapena njinga - 12.5 Km Plank - masekondi 3x75 Kupalasa pulogalamu yoyeseza - mamita 3x300 |
| 7 | Chingwe cholumpha - masekondi 3x120 Kuthamanga - 3 km |
| 8 | Kuyendetsa pulogalamu yoyeseza - 5x500 mita Chingwe cholumpha - masekondi 3x60 Kukoka - 3x15 |
| 9 | Kuthamanga - 7 km Maungini okhala ndi ma dumbbells - 5x20 pa mwendo uliwonse |
| 10 | Nyundo imawombera tayala - 5x20 ndi dzanja lililonse Plank - masekondi 2x90 Chingwe cholumpha - masekondi 4x60 |
| 11 | Kuyendetsa pulogalamu yoyeseza - mamita 3x750 Olumpha squat - 4x2 Kukoka - 2x20 |
| 12 | Kuthamanga - 7.5 km Burpee - 3x20 |
| 13 | Kukoka - 5x20 Burpee ndikudumpha pabokosi - 3x12 Kugwira ntchito ndi zingwe zopingasa - masekondi 3x45 Nyundo imawombera tayala - 3x25 ndi dzanja lililonse |
| 14 | Chitani njinga kapena njinga - 15 Km Burpee - 8x15 |
| 15 | Kuthamanga - 10 km |
