Pulogalamu yophunzitsa mphamvu - maziko a ayamikira ndi malangizo

Maphunziro pulogalamu mphamvu isiyana ena mu malo oyamba ndi mwamphamvu ake ndi zolemera chachikulu (90-100% ya pazipita a). Mfundo yaikulu mu njira imeneyi amakhala kulolerana ntchito zolimba ndi zachiwawa minofu ulusi. Chinthu choyamba inu kukhala maganizo okonzekera trainings amenewa. Muyenera kukhala ndi nzeru bwino "kuukira" mutu, zomwe ophatikizana yofunika kwambiri zolimbitsa wololera chiwerengero cha mau, yopuma pakati akanema, pamaso pa naye, amene angakuthandizeni ndi kutsimikiza mu nthawi yamavuto ndi zina zotero. Kuchita pa mphamvu ya munthu kumawonjezera ntchito mphamvu zawo thupi minofu, zomwe zimapereka mpata kuukitsa ntchito zonse za thupi.

Njira zofunika kwa maphunziro

Kuphunzitsa pulogalamu mphamvu pazikhalanso ochepa Zochita zikuluzikulu zomwe amachita yaikulu zotheka angapo magulu minofu. chiwerengero cha kubwereza pa nthawi yomweyo sayenera upambana 5, amati ndi ntchito yabwino 2-4 reps. Pamene mphamvu maphunziro ndi chitukuko cha manyuroni mu chapakati mantha dongosolo. Pano pali zina zimene mungachite zomwe kwakukulukulu bwanji kukula kwa mphamvu:

• Phunzitsani chimodzi tsiku;
• pakati workouts tikusowa mpumulo wabwino;
• lililonse zolimbitsa thupi ziyenera kuperekedwa pamaso pa kulephera;
• 70% ya pulogalamu ayenera kukhala zofunika Zochita.

Pulogalamu yophunzitsa kwa mphamvu uwagawire mu masiku angapo ntchito mu lirilonse la magulu minofu ziwiri ziyenera kuyendera. Mwachitsanzo, tsiku loyamba cholinga ndi pa minofu pectoral ndi triceps, wachiwiri - kumbuyo ndi mapewa ndi tsiku lomaliza ali amawapopa miyendo ndi kukongola. Imeneyi ndi dongosolo akhakula mwambowu. Inu nokha akhoza kusintha gulu la masiku, kuona malo vuto thupi lanu ndi amatsimikiza maphunziro awo. Maphunziro zolemera mphamvu nawonso akhoza m'gulu mu pulogalamuyi. Mwachitsanzo, akhoza m'gulu monga mmodzi wa Zochita pa mapewa. mwapadera ziperekedwe kwa supersets - njira wopangidwa zokambirana awiri zosiyanasiyana zimene anachita akutiakuti osaima. Iyi ndi njira magazi komanso kwambiri maphunziro magulu osiyana minofu: kulemba, dzanja (ikukoka kukongola ndi triceps). Pulogalamu yophunzitsa kwa mphamvu kuchitidwa ndi mlingo pazipita ndende ndiponso khama. Aliyense njira, aliyense kubwerezabwereza ayenera kuchitidwa, ngati yaitali. Mwa zina, njira zimenezi N'zoona chakuti muli mokwanira analimbitsa Mitsemphayi awo ndi zimfundo kwa kunyamula zitsulo lalikulu. Apo ayi, kuvulala kapena kuwonongeka, musatenge yaitali kudikira. Izi ndi mfundo za masewera, ichi ndi ojambula weniweni. Maphunziro mphamvu ziyenera kuperekedwa bwino, ndiye kuti, mu njira ya masewera olimbitsa thupi sayenera tili ndi zofooka zilizonse. Mukhoza kukhala chitsanzo zofala - chitting. Kugwedeza kukongola kwake, ambiri kuponya mu positi zikondamoyo zambiri moti m'kupita kwa gululi kuyamba kugwirizana nsana wanu, potero anasamutsa katundu wofunika pa magulu ena minofu. Mu mawu ena, Chifukwa mlandu Sindizakubweretsanso, koma nthawi akadali kutenga. Musati kuthamangira zolemera, ntchito molondola ndi efficiently, ndipo kenako mphamvu ya pulogalamu maphunziro udzakhala wogwira mtima.