Mphamvu maphunziro. Mphamvu zovuta zokambirana kwa amuna ndi akazi

Kale ali kusukulu ya munthu amayamba kuzindikira kuti gulu lirilonse la asilikali ntchito zina minofu gulu. Okha mwamtheradi onse magalimoto mukhoza kupanga ena dongosolo, chifukwa chimene mphamvu adzakhala anapanga. Minofu ndi mbali imodzi kagayidwe. M'mawu ena, ndi apamwamba a minofu misa, ndi zopatsa mphamvu muyenera kupereka thupi lanu kuti achire. Ndipo ayenera kumvetsetsa kuti kupereka zakudya awa akhale zonse mu mkhalidwe mtendere, ndi masewera olimbitsa thupi. Ngati wothamanga wokhala adzakhala motsogozedwa ndi ena mwa malangizo, Zochita, mphamvu adzapindula: ulusi minofu amphamvu ndi wamphamvu kwambiri. Ndipo tisaiwale kuti ndondomeko maphunziro zidzatheke kuchita onse gyms ndi kunyumba.

Kodi ayenera tcheru kuti?

Chofunika kwambiri, zimene siyenera pa masewera olimbitsa thupi - akonzedwa a mphamvu thupi. Kawirikawiri mndandanda zimenezi zimaphatikizapo zigawo ziwiri zofunika: a kwambiri katundu mphamvu ndi kupirira.

Kodi zikutanthauzanji mitundu mphamvu ya maphunziro?

Akuyendera mwachindunji ndondomeko maphunziro, m'pofunika kumvetsa zimene kawirikawiri akuti "mphamvu maphunziro". Kwenikweni ndi mitundu maphunziro, zomwe ndi zotsatira za kuwonjezeka minofu misa, kulimbitsa mafupa. Nthawi zambiri pansi pa mfundo kumvetsa liwu limodzi - "ojambula". M'mawu ena, kuchita masewera olimbitsa thupi zimenezi angatchedwe ntchito zolemera.

Mphamvu zovuta zokambirana kuti kuthandiza kuonjezera ndipo limbikitsa minofu, nthawi zambiri ndi amuna. Ngati imeneyi maphunziro mukhoza tichotse maonekedwe zolakwa zambiri, kusintha magazi ndipo thupi. Chifukwa chakuti zolimbitsa mwachindunji ndi kupukusa chakudya, chifukwa cha ntchito yawo kungakhale kochititsa kuwonda. Tikumbukenso kuti kulemera nthawi zonse kukhala pa mlingo chomwecho. Kufotokoza zodabwitsazi ndi losavuta mokwanira. Kuchita mphamvu kokoka, munthu watha kulemera. Komabe, kuchuluka minofu misa. Pa nthawi imene wothamanga salinso kuthana nazo mu mwezi watha angasiye onse minofu misa kuzimitsa kale. Choncho n'kofunika kwambiri kuti tiyandikire ndondomeko maphunziro bwinobwino, nthawi zonse kuchita Zochita. Osachepera kwa zaka zingapo.

Pa gawo pano pali mphamvu katundu amene amakonzedwa padera kwa akazi ndi amuna. Iwo ayenera kukumbukira kuti pali anati yoga kokoka, zomwe mungathe kuchita kunyumba.

Zochita ali makamaka kuchita amuna

mphamvu maphunziro zovuta amuna amakhala ndi katundu wathu ankawonjezereka. Komanso, ndondomeko maphunziro zakonzedwa kwathunthu. Mu zovuta zimenezi zimaphatikizapo ndi zambiri squat. Manja mu nkhani iyi ayenera kukhala ndodo ndi kulemera pafupifupi. Manja yabwino anaika kumbuyo kumbuyo pa msinkhu phewa. Pamene malo koyamba lavomerezedwa, inu mukhoza kuyamba squat. Ndi maphunziro, mukhoza ntchito minofu ya kumbuyo ndi matako.

Komanso, kokoka ndi analimbikitsanso kugwira otsetsereka. Ndipo kodi iwo kukhala kwambiri lonse. Zida za mtundu uwu adzaikidwe pa mapewa ake. otsetsereka ayenera ikuchitika madera osiyana. Zikhale kwa kanthawi ali ndi ndingaliro.

Kuyankhula za uthunthu wa maphunziro mphamvu akazi, tisaiwale kuti mwina mtundu ambiri ankakonda maphunziro akuti ndi kukhazikitsa Chikoka akuluakulu. Koma monga kukangamira pa bala idzakhala zothandiza. Pa nthawi ngati zimenezi, ntchito minofu dzanja. Kwa anthu amene zina zambiri kusunthira mmwamba, mungathe kuwonjezera katundu. Mwachitsanzo, mukhoza kuyamba kuchita masewera olimbitsa thupi, atakhala manja siteji kumbuyo thupi. Pankhaniyi, adzakhala anagwira ntchito kumbuyo minofu ndi torso.

Zochita Anthu kukakamiza

Pofuna kukhala ndi mphamvu zofunika kuti agwire ntchito mkombero. Kupanga okha ndondomeko maphunziro, m'pofunika kuganizira kuti katundu koyamba ayenera kukhala kochepa. Iwo ayenera kuwonjezera pang'ono kukwaniritsa zotsatira zina. Iwo ayenera kuganizira mfundo yakuti mphamvu maphunziro zolemera umene katundu waukulu amapita ku minofu ya chifuwa ndi mapewa, amaganiza kuti unyinji wa kulemera zina ayenera kukhala wolingana ndi hafu ya kulemera kwa thupi kuphatikiza makilogalamu 5. Zochita mwendo zimagwiridwa ndi kulemera zina wofanana 75% ya kulemera okwana choncho, kuphatikiza makilogalamu 5. Kodi mphamvu thupi ziyenela kuchitidwa mu nkhani iyi?

Zovuta ndi mitundu yotchuka kwambiri ya maphunziro

Kuwonjezera Zochita izi amuna ayenera kugwiritsa ntchito chitsanzo mitundu angapo maphunziro, zimene zingakuthandizeni kukwaniritsa cholinga chinachake.

1. Extension wa thunthu. M'pofunika kupita pa pulogalamu yoyeseza chapadera kutambasuka kwa thupi, chafufumimba. Chidendene kotero atathana ndi oyima wapadera. Manja ayenera apangidwe kukhala m'dera la minofu pectoral. Komanso, iwo angathe kuchepetsedwa pa mutu. Amatsamira patsogolo ndi pansi monga momwe angathere. Mwakugwira stepi ino, m'pofunika nkhawa ulusi minofu ya kumbuyo m'munsi. Mutayamba apamwamba zotheka malo, limbitsani kuti mutu linali pang'ono pamwamba matako a. Sikuti kukweza thupi kwambiri. Apo ayi, ntchitoyi m'chiuno flexors m'malo kuthetsa kumbuyo ulusi minofu.
2. Amphamvu, mabuku zolimbitsa thupi - kupisa ndodo kuti kuchigama mu malo oti aime. Kuchita mtundu wa maphunziro akhoza kukhala womasuka kulemera ndi Smith kudzera pulogalamu yoyeseza ndi m'mene njira za kayendedwe anaphedwa ndi kukhala awiri amodzi atsogoleri yomweyi. Pofuna kuyamba kugwira mtundu uwu wa maphunziro, muyenera kuika mapazi anu phewa m'lifupi padera. Lembani utenge kugwira yopapatiza. Zikhatho ayenera kupita pa yekha. Pambuyo pake, timayamba womberani. elbows ayenera anakoka m'mwamba, kuukitsa bala m'chifuwa chanu kapena kuchigama. Zonse zimadalira zimene minofu ayenera zinayenda.
3. Amphamvu, mabuku zolimbitsa thupi - kufewetsa mafupa ndi miyendo kunama. Chifukwa mtundu wa maphunziro kuti ntchito kupyolera gawo m'munsi mwa kumbuyo padziko femur lapansi. Komanso minofu ng'ombe adzaloŵetsedwamo. Chotero zolimbitsa chimateteza ndi mulingo woyenera chitukuko ndi thandizo kupanga Femur. Izo ziyenera udzakhazikitsidwe pa benchi wapadera kuti maondo anu pang'ono anakwera kuchokera konsekonse. The odzigudubuza ayenera kupuma ndi kumbuyo padziko kumwendo wa. Tiyenera kumvetsa amangomvera, omwe kawirikawiri ili pansi pa headboard pa mbali ya benchi. Kupanga mpweya ndi kuligwira, muyenera maondo ruts wanu, kukoka masikono mmwamba. Kukwanilitsa udindo pazipita, m'pofunika kusiya kwa masekondi angapo, Yosefera nthawi yomweyo monga mmene hamstrings zotheka. Kupanga kutulutsa, muyenera mokoma kuwongola mwendo, kubwerera kwa malo poyambira. Kuchita mtundu zolimbitsa thupi pa pulogalamu yoyeseza mphamvu ayenera kukhala yosalala, popanda jerks.

Zomwe malangizo tiyenera kutsatira?

1. M'pofunika kuchita Zochita kosavuta monga zotheka. Kodi kukhala wachiwiri. Kuchita maphunziro zofunika pa mayendedwe awo. Tisaiwale za akusowekapo wachiwiri pa mfundo kwambiri. Kodi inu mukumvetsa zimene tempo ndi yolondola? Izi ndikuuzani ndondomeko kuchuluka kwa katundu.
2. Kuchita Zochita pa pulogalamu yoyeseza mphamvu kapena ndi miyeso yaulere, m'pofunika kusunga malipoti. Yesani kulemba chiwerengero cha kubwereza ndi njira. M'tsogolo, muyenera kuyesetsa kuti ntchito yawo.
3. Seti, ozikidwa pa replicates asanu, mwina kuposa njira yabwino. Ndi inu mukhoza kusunga bwino pakati kuwonjezeka mphamvu ndi minofu misa mu ntchito mitundu zofunika maphunziro.
4. Kodi si overdo izo. Mulingo woyenera zosinthika tichipeza mu kugwira ntchito zoyambirira za thupi, ndi awiri othandiza kuphunzira thupi yeniyeni minofu gulu. A wambirimbiri zolimbitsa sadzalola inu kugwiritsa ntchito mphamvu zonse thupi.
5. Pofuna kukhala cardio yabwino kwambiri, kuyamba kuthamanga pa mtunda akhakula.
6. M'pofunika kuchita njira molondola. Apo ayi, ngakhale zabwino mphamvu Zochita sadzakhalanso ogwira.

Masitepe oyamba mu dziko la chitsulo ndi thukuta ingakhale yolemetsa kwambiri. Komabe, chifukwa akhoza mwamtheradi kuposa zoyembekezera zanu zonse. The kokoka, omwe tatchula tidzatha kuthandiza munthu kuti akonze mawonekedwe wokongola.

Kodi ayenera kuchita kwa akazi?

Tsopano tiyenera kulankhula za maphunziro mphamvu akazi. Pa mtima zokambirana ngati ndi kuwonda. Nthawi zambiri akazi kudzera kukhazikitsa trainings wapadera akuyesa kuchotsa pogwiritsa owonjezera, pafupi ndi ganizoli. Kuwonjezera minofu misa mu zoterezi si koyenera. Pofuna kuchepetsa thupi, mukhoza kulabadira olimba. Mphamvu maphunziro kumathandizanso kukwaniritsa zotsatira zabwino.

Kodi tiyenera kukhala kungom'langiza mphamvu kwa atsikana? Pali zingapo zosavuta koma ogwira mitundu ya luso. Nthawi zambiri, akonzedwa zokambirana zikuphatikizapo amene ali kuchita ndi dumbbells. Mwachitsanzo, kutenga katundu ofanana mu dzanja, anayamba idzakungana nthambi pa elbows lapansi. Kupuma masekondi angapo pa kufunika pamwamba kubwerera ku malo poyambira. Kodi kubwereza mpaka, mpaka kutengeka akupsya ulusi minofu.

Ndi bwino kuchita Zochita m'mimba. Mtundu uwu wa maphunziro kumathandiza kupeza ndalama yaikulu minofu, kuwasungira mawonekedwe abwino. Miyendo wowonda, m'pofunika kuti agwire otsetsereka, atagwira manja dumbbell.

Onse a mitundu pamwamba maphunziro - mphamvu maphunziro kunyumba. M'mawu ena, iwo angathe kuchitidwa mwamsanga ndipo mosavuta kunyumba. Ngati mukufuna ndi ana akhoza kukhala mu ndondomeko maphunziro. Koma sitiyenera mokakamiza mwana wanu, izi zidzakhala kuchisenza katundu iye.

mitundu More choopsa cha maphunziro

1. Deadlift. mtundu wa maphunziro ndi mbali yabwino mphamvu Zochita. Monga kalembedwe imeneyi ndi "sumo". Njira imeneyi kwambiri monga tingachipeze powerenga za. Chachikulu kusiyana ndi malingaliro lonse ndi kwa chala cha. nsinga ayenera M'malo mwake, zambiri yopapatiza. Stanovaya sumo ndodo ndi wangwiro akazi, monga mwa ntchito zinayenda minofu mwendo, osati kumbuyo kwanu.
2. Anyonyomala anachita ndi barbell pachifuwa pake. Popeza mukhoza kuwonjezera olimba thupi ntchito mtundu wa maphunziro. M'pofunika kugwira kulemera kutsogolo kwa inu. Izi mulimbitse minofu m'mimba ndi kumbuyo m'munsi ndi miyendo. Pamene akuchita mtundu wa maphunziro pa msana adzakhala zochepa katundu. Ndipo zikuthandizani angaubweze wako malo kwambiri zachilengedwe.
3. Kokani akuluakulu. Singasiyanitsidwe ngati maphunziro mphamvu atsikana kukhala kukachitika kuti pali chikhumbo choti m'chiuno kuchepera chifukwa ntchito za mmbuyo.
4. Kankhani ndodo ku chifuwa. Ndi mtundu wa maphunziro angalenge mapewa wokongola. Kulemera ayenera ziwonjezeke pa nthawi imene adzakhala katswiri ndi makina kukhazikitsa. kayendedwe adzakhala akuyamba ku nthawi kulekana kwa projectile kuchokera pamwamba. Izo zidzafika mathero pa nthawi ya kuwongola manja pamwamba pa mutu wake. Katundu woyamba adzagwa pa mapewa. Komabe, kuphunzira zidzaphatikizapo miyendo, mmbuyo ndi ABS.

mfundo, kuiwala kuti Sikuti

Zimene muyenera kudziwa, kuchita mphamvu Zochita? Frederick Delave, ngati akatswiri ena ambiri m'munda umenewu, ananena kuti mfundo zingapo chabe zofunikira. Iwo ali motere:

1. Tanthauzo la ndondomeko maphunziro ayenera kupeza katundu. Kuti kupezera Mwachangu zofunika kuchita Zochita.
2. Nkofunika kukumbukira za Zochita thupi. Ndi inu mukhoza kukhala mawonekedwe ake mu boma mulingo woyenera. Koma olimbitsa sangathe kupereka minofu yanu kukula. Ndi kutumikira ingachititse zochangamutsa.
3. Tiyenera kukumbukira kuti kukhala ndi katundu anakonza ndondomeko maphunziro. Iwo ayenera kumvetsa ndi kulemera ena amene zolimbitsa kudzachitika. Ndipo kulemera suyenera yafupika. Apo ayi sangathe kukwaniritsa positive.
4. Katundu ayenera nthawi zonse kuwonjezera. Izi ndi zofunika kuti alandire minofu awo kupsyinjika. Ngati ulusi minofu amakonda kulemera ena, ndipo zotsatira maphunziro kusiyiratu. Choncho, anapereka zolinga sadzakhala kukwaniritsa tokha.

Ngati pali mphamvu, m'pofunika chitsogolo!

Onse sangakwanitse kupirira mphamvu katundu. Choncho, patapita kanthawi anthu ambiri ndimangoima kupita kumalo ochitira masewera a. Komabe, mu Zikatero, ngati mulankhula nkhani mwanzeru ndi optimally chitaikidwa, ndiye patapita kanthawi katundu wolemera adzaleka kunyamula ululu komanso movutikira. Iwo ayenera kumvetsa kuti mphamvu koyenera kuti munthu aliyense kuti tikwaniritse zolinga zina. Zikatero, ngati inu muli amphamvu mokwanira, mungayambe kuti apeze minofu misa, kutentha mafuta owonjezera, kuthamanga, kuwonjezera chipiriro, ndi zina zotero .. Ambiri, kupitiriza kupita patsogolo kwa zolinga akonzedwa. M'pofunikanso ndikukhumba inu zabwino ngati ndondomeko zovuta kusintha kwa nokha ndi thupi lanu!