Kulimbitsa chipiriro. Pulogalamu yophunzitsa mphamvu kwa oyamba kumene

Lingaliro lotero, monga mphamvu yakupirira, liribe kanthu kochita ndi kupweteka kwa minofu. Silingaganizidwe kuti ndi mtundu wotani umene munthu amadzipangira okha, koma momwe zimakhalira kuti thupi likhazikike.

Kawirikawiri m'mayendedwe mungathe kuona momwe akatswiri awiri omwe akhala akugwirizanitsa kwa nthawi yaitali ali ndi zofanana, kale njira yachitatu ikuwonetsera kupirira kosiyana. Mmodzi ndi wosavuta kuthana ndi kulemera kwake, winayo - kuchokera ku mphamvu zotsiriza. Kusiyanitsa kuno ndi kukhoza kwa minofu kupanga khama. Ndipo luso limeneli lingathe ndipo liyenera kuphunzitsidwa.

Pali machitidwe apadera ndi njira zophunzitsira kupirira. Tidzakambirana za iwo mwatsatanetsatane.

Mitundu ya kupirira

Pali kusiyana pakati pa mitundu iwiri:

- mtima;

- kupirira kovuta.

Kuchokera pamutuyi zikuonekeratu kuti mtundu woyamba umaphatikizapo momwe mtima, mitsempha ya m'magazi, mapapo a munthu amakhalira pansi kwambiri. N'zotheka kukhala ndi chipiriro chotere mwa kuchita masewero olimbitsa thupi, kuthamanga, kusambira, kuyenda, njinga zamoto, ndi zina.

Minofu, inanso, imaphunzitsidwa ndi masewera, kukoka, kupotoza ndi zina zofanana.

Nchiyani chimatsimikizira mphamvu kupirira?

1. Munthu akamaphunzitsa molimba mtima, thupi lake limakhala ngati chinthu chomwe chimapangidwa. Pang'onopang'ono mumakhala minofu ndipo zimadalira kuchuluka kwake komwe kumatsimikizira kuti mungayambe njira yotsatira. Ngati njira ya kulenga phosphate siimapangidwa mokwanira, mungayambe kutenga mwapadera.

1. Ndikofunika kwambiri momwe minofu yanu imagwirira ntchito limodzi pophunzitsa. Pansi pambaliyi, mumagwiritsa ntchito mphamvu zambiri. Ochita masewera olimbitsa thupi alibe vuto ndi izi, zonse zikuwonjezeka pazaka za maphunziro.
2. Pamene munthu ali ndi sitima, amatha kukhala ndi mphamvu zowonjezera minofu. M'mawu ena, minofu imatha kugwira ntchito yaitali. Kotero, mukhoza kuphunzitsanso nthawi yaitali.

Zitha kuthetsa kuti chipiriro sichitha kugwira ntchito mu masabata angapo kapena miyezi ingapo. Ili ndi ntchito yovuta kwambiri, yomwe idzafuna mphamvu zambiri ndi kuphunzitsa nthawi zonse.

Nchifukwa chiyani ndikusowa chipiriro?

Wosasamala ndikuti kukhala wathanzi kumathandiza kwambiri pa thanzi. Tiyeni tione chifukwa chake.

Choyamba, ndi katundu wambiri, thupi la munthu limayamba kugwira ntchito mosiyana. Oxygen amalowa bwino m'magazi, chakudya chimakhala mphamvu, ndipo mafuta owonjezera amatha. Choncho, thupi limalandira zinthu zothandiza komanso zowonjezera.

Chachiwiri, ntchito ya mtima imakula bwino. Kuwonjezera apo, mapapu amagwira bwino.

Ndichifukwa chake kukula kwa mphamvu kupirira ndi ntchito yofunikira kwa aliyense wamasewera, kaya ndi akatswiri kapena amateur. Inde, ndi zomwe zimachitika pakuphunzitsa zonse zidzatulukira palokha, koma izi zimatenga nthawi. Ngati mukufuna kukula mofulumira, ndiye pali masewera apadera. Kawirikawiri amagwiritsidwa ntchito ndi iwo omwe amapezeka mu kettlebell akukweza kapena makina osindikizira a banki ku Russian.

Kuphunzitsa malamulo onse oyenera

Kuonetsetsa kuti maphunzirowa si opanda pake, m'pofunika kutsatira malamulo angapo (makamaka oyamba kumene pankhaniyi).

1. Pokonzekera maphunziro muyenera kupumula. Pakati pa njira kapena pakati pa zochitika - ziribe kanthu. Zimakhala zabwino ngati mapulogalamuwo sakhala osasunthika, mwachitsanzo, masewera olimbitsa thupi amalowetsedwa mosavuta. Kotero thupi lidzakhala losavuta kuthana ndi zovutazo, ndipo panthawi yomweyo, maphunziro adzapindulitsa kwambiri.
2. Kuphunzitsa kupirira n'kofunika tsiku ndi tsiku, kuyambira pa maminiti khumi ndi asanu mphambu makumi awiri. Pang'onopang'ono nthawi ikuwonjezeka. Ndikofunika kutsindika: pang'onopang'ono! Nthawi yotsiriza sayenera kupitirira maminiti makumi asanu ndi limodzi.
3. Musasokoneze kuphunzitsa mphamvu ndi kupirira. Izi ndizosiyana zozizwitsa, zomwe ziyenera kugawanika. Ndibwino kwambiri, ngati pakati pawo akudutsa tsiku.
4. Ndipo, mwinamwake, chimodzi mwa zinthu zofunika kwambiri. Maphunziro ayenera kubweretsa chisangalalo ndi zosangalatsa, si koyenera kuchita zozizwitsa kuchokera ku mphamvu yotsiriza ndikudzibweretsa ku chikhalidwe chochepa.

Zochita Zapamwamba Zojambula

Aliyense akhoza kuchita maphunziro othandiza, omwe ayamba kulimbitsa mphamvu. Zochita zosavuta ndizosavuta, zodziwika bwino komanso zofikirika kwa aliyense. Tiyeni tiganizire aliyense payekha.

Kuthamanga

Kuchita masewera olimbitsa thupi ndikofala kwambiri. Anthu ambiri amangowononga kapena kuchita zolakwika. Nazi zomwe muyenera kuziyang'anira:

1. Thupi liyenera kuyambiranso. Kuthamanga tsiku lirilonse sikuvomerezeka. Njira yabwino ndiyo tsiku. Komabe, kupuma kwa masiku oposa awiri sikuli koyenera.
2. Kupuma kumayenera kukhala kokwanira, kotero penyani izi mosamala.
3. Ngati ndinu woyamba ndipo simunayambe kuthamanga, ndi bwino kuyamba ndi kuyenda. Ichi, mwa njira, ndichinthu chothandiza kwambiri, chifukwa chakuti mphamvu ya chipiriro imakula bwino. Kuyenda masewera kumaphatikizapo ngakhale mndandanda wa Masewera a Olimpiki. Chinthu chachikulu ndichokuthamanga mofulumira. Kenaka mukhoza kupita mosavuta kwenikweni kwa mphindi zisanu patsiku, pang'onopang'ono kuwonjezera nthawi.
4. Maphunziro a Cardio ayenera kukhala osiyana kwambiri. Choyamba timatha kuthamanga pang'onopang'ono, kuthamanga komanso kuchepetsa nthawi.

Kudumpha chingwe

Zotsatira zabwino zambiri zikhoza kuzindikiridwa mwa kuchita zokhazokha ndi chingwe. Minofu ya makina, mapewa, mapewa, m'chiuno, manja akugwira ntchito mwamphamvu. Mafuta otentha amatenthedwa, chiwerengerochi chimakula, kugwirizana ndi chikhalidwe cha mtima ndi mitsempha ya magazi.

Malamulo ochepa ochepa:

- Pamene kudumpha kudapangidwa, phazi lonse liyenera kuchotsedwa pansi;

- kuti mukwaniritse zotsatira zoyenera, ndibwino kuti muthamange kwa mphindi khumi ndi zisanu;

- Kudumpha pa mwendo umodzi kudzakuthandizira kusintha zotsatira; Miyendo iyenera kusinthidwa nthawi ndi nthawi.

Masewera achikale ndi zokhala ndi zinyama

Mbalame zambiri zimakhala zosiyana, mwachitsanzo, pogwiritsa ntchito "basitoma" awo (ndiko kuti, pamene mwendo umodzi watambasula). Zotsatira zake zidzakhala zofanana ndi kuyendetsa. Polilimbitsa, mukhoza kutenga manja a opusa. Mtolowo udzakhala waukulu, kutanthauza kuti minofu idzagwiritsidwa ntchito bwino kwambiri. Chofunika kwambiri chogwiritsira ntchito.

Masewera a masewera / kusambira / njinga

Zonsezi ndizochita masewera olimbitsa thupi kuti aphunzitse kupirira kwathunthu kwa thupi. Chinthu chachikulu ndicho kupanga pulogalamu yamaphunziro (osachepera 2-3 pa sabata), ndipo ngati tikukamba kusambira ndi njinga, kusambira ndi kuyendetsa galimoto kumafuna mtunda wautali. Koma, ndithudi, muyenera kuwowonjezera pang'onopang'ono.

Zosakaniza ndi makalasi pa bar

Ndikofunika kutuluka bwinobwino. Mukhoza kupita patsogolo pa zonse, koma sipadzakhalanso luntha, chifukwa khalidwe ndilofunika kwambiri. Yang'anani kupuma bwino: kuwuka-kutuluka, kutsika-kubweretsa. Kubwerera nthawi zonse kumangolunjika. Chiwerengero cha njirazi chiyenera kuwonjezeka pang'onopang'ono kuchokera ku chimodzi mpaka zisanu.

Mbali yopanda malire, njira zinayi ndizolondola pazomwezi. Amaphatikizapo zokopa zambiri zomwe mungathe kuchita. Thupi liri lolunjika, miyendo imatambasula. Pamtunda, timapuma.

Zochita zophunzitsira minofu ya makina

Pamene makina akugwedezeka, nkofunika kuti mutagona pansi, miyendo yanu siinachotsedwe (izo zingakhale bwino kuti wina azimane), ndipo thupi lidzakweza lokha limathera ndi kupotoza. Onetsetsani kuti minofu iyenera kupsinjika osati pokhapokha podzuka, komanso pamene thupi likutsika.

Pulogalamu ya maphunziro oyambirira

Monga taonera kale, mphamvu ya chipiriro sichikugwirizana ndi maphunziro a mphamvu. Pachifukwa chachiwiri, cholinga chachikulu cha wothamanga ndicho kukhala ndi mphamvu ya minofu, kuwombera, kuwapatsa mawonekedwe abwino.

Mwadzidzidzi pa oyamba kuyamba pulogalamu ya maphunziro otereyi sizimawonekera. Izi ziyenera kupanga mphunzitsi ndi makhalidwe onse a thupi la munthu. Kawirikawiri, pulogalamu iliyonse imamangidwa chifukwa chakuti wothamanga amadzutsa msinkhu wokwanira wolemera, kudzipangira nthawi yayitali pakati pa njira. Maphunziro oterewa amachitikizidwa kangapo pamlungu ndipo kawirikawiri amakhala ndi njira zitatu zochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi , benki yosindikizira, kukoka-kwina, kuphunzitsa ndi dumbbells, masewero olimbitsa thupi .

Kodi mungasankhe bwanji katundu woyenera?

Pulogalamu ya Kuphunzitsa Mphamvu kwa Oyambapo ali ndi cholinga cholimbikitsa maziko a zamoyo zonse kapena kupanga maziko awa.

Monga mulimonsemo, simungathe kuzigonjetsa mu katundu wambiri. Kuti azitsatiridwa tsiku lililonse. N'kulakwa kumvetsera kumalo amodzi (mwachitsanzo, minofu ya gluteus), muyenera kuchita zonse. Zochitazo ziyenera kukhazikitsidwa pa zochitika zoyambirira, mu maphunziro amodzi sichiyenera kuyikapo mitundu yoposa ya mitundu iwiri. Wophunzitsi nthawi zonse amatsimikizira kuti watsopanoyo amachita ntchito molondola, kotero kuti magulu opweteka omwe ntchitoyi imaperekedwa. Akufunika kutentha!

Kawirikawiri anthu atsopano amasankhidwa mwazigawo zotsatirazi:

- kusokonezeka;

- kupotoza (makina);

- kuchita masewera olimbitsa thupi;

- kutsogolo kwa chiboliboli ku chifuwa;

- benchi yosindikiza kukhala / kugona pansi.

Inde, iyi ndiyo pulogalamu yosavuta yophunzitsa mphamvu. Kwa oyamba kumene, izo zimangogwirizana mwangwiro. Mtolowo ndi wochepa, koma mwa njira yolondola, zotsatira sizikutenga nthawi yaitali kuyembekezera.

Maphunziro olimbikitsa kunyumba

Sikuti aliyense angathe kukwanitsa kupita kuzinthu zamakono. Koma izi siziri chifukwa chokhumudwitsidwa, chifukwa maphunziro abwino akhoza kuchitika kunja kwa holo. Kaŵirikaŵiri panyumba akuchita masewera olimbitsa thupi, kukankhira mmwamba, kuzunzidwa ndi zolemera, masewera okhala ndi ziboliboli, zolimbitsa thupi ndi zolemera. Kunyumba, maphunziro amapindulitsa kwambiri ngati pali simulator. Nazi zitsanzo za zochitika:

1. Kwa amayi, masewero olimbitsa thupi adzakhala bar. Muyenera kukhala pansi, pogona pamakutu anu ndi masokosi. Thupi liyenera kukhala lolunjika (izi ndizofunikira kwambiri). Minofu yonse imalandira katundu wolemera. Kuchita masewera olimbitsa thupi kuyenera kuchitidwa mu njira zitatu, kuyesera nthawi yaitali kuti uime pambaliyi.

2. Kwa amuna, kuphunzitsidwa kulemera kwakukulu kumakhala ndi zolemera kunyumba. Muzichita nawo tsiku. Mukhoza kuchita mahi, sit-ups, press, push. Pofuna kuphunzitsa, kulemera kwa makilogalamu 24 kapena 16 kg ndikoyenera. Oyamba kumene akulangizidwa kuti azichita masewera olimbitsa thupi, kenako, pamene minofu ikugwiritsidwa ntchito ku katundu, zothandiza ndi kulemera ndi 24 kg ndi 32 kg.

Chilichonse chimene mukuchifuna, kuphunzitsa mphamvu yakupirira kapena pulogalamu yogwiritsa ntchito mphamvu, musaiwale kuti mulimonsemo, thupi lidzafuna mphamvu zambiri, zomwe ziyenera kutengeka, kuchokera ku chakudya. Ndi chifukwa chake zakudya zabwino ndizofunika kwambiri. Muyenera kudya zakudya zamapuloteni komanso zakudya. Ndikofunikira kuti zakudya ndi mavitamini alowemo chakudya. Ndikofunika, ndithudi, kusiya makhalidwe oipa. Komanso, othamanga onse omwe akugwira ntchito mwakhama ndi ogwira ntchito amakhala ndi mapulogalamu awo enieni ndi ulamuliro wawo wovuta. Choncho musaiwale kuti chakudya chosankhidwa bwino ndi sitepe yoyamba ku cholinga.