Zachiwawa mphamvu ngati maziko a maphunziro minofu

A ambiri mpikisanowo, akuchita zosiyanasiyana masewera, amalipira kwambiri chidwi maphunziro. N'zosadabwitsa, kupirira, mphamvu kuphulika, liwiro, kusinthasintha ndi amazipanga zofunika tsogolo kapena ankhonya panopa, opambana, skier, ndi zina zotero. D. zidzamuthandiza ayenera kutenga gawo mkango wa yomwaza opambana, ndipo azichita kuchita masewera olimbitsa thupi ena khama.

maphunziro

masewera ambiri zibonga akuyesera kuonetsetsa osachepera masiku 5 sabata kuchita maphunziro. Zingakhale bwino ngati iye anachita nthawi analipira kuchita mitundu yosiyanasiyana ya Zochita wosavuta yokonza ndi chitukuko cha mawonekedwe. Kumene, ntchito monga chitukuko cha mphamvu kuphulika, satanthauza mophweka, choncho amafunika chisamaliro zonse za mphunzitsi, zambiri zimadalira masewera, ndipo kodi chofunika kwambiri - minofu ya miyendo kapena manja.

akatundu onse ayenera bungwe, kuphatikiza ntchito, maphunziro zovuta ndi katundu yosavuta. Mwachitsanzo, ngati Lachiwiri munali ndi katundu chachikulu pa minofu mwendo, ndi bwino chilengedwe adzakhala akutsindika kwambiri pa ziwalo zina za thupi ndi m'munsi malekezero wabwino kutambasula. Izi adzalola kuti kupewa zotsatira zosasangalatsa kuti angagwe.

mphamvu liwiro

Kuphunzitsa mphamvu zachiwawa (kapena liwiro, monga iwo ukutchedwa) n'kofunika kwambiri chifukwa othamanga onse, makamaka nawo masewera ndiponso zinthu zina masewera, masewera othamanga, mtanda dziko kutsetsereka. Liwiro Mphamvu limakupatsani ntchito kuthekera pazipita minofu yanu mu kakafupi nthawi. Mwachitsanzo, angathe kuyeza mphamvu ndi liwiro la nkhonya ndi luso imathandizira msanga pa mtunda mpaka 300 m. Mphamvu zachiwawa ntchito pa pazipita, amatchedwanso ballistic chifukwa kayendedwe ka sportsman ndi amafanana chipolopolo zipolopolo kuchokera firearm a.

Kodi iye ngati

Mkhalidwe umenewu wa minofu ayenera kukhala wothamanga pa imodzi mwa malo oyamba. Ankhonya amene amapeza bwino naye, mwachitsanzo, adzakhala ndi kwambiri kuti apambane knockout kuposa wina ndi mphamvu ofooka zachiwawa otukuka. Kupirira komanso limafunika kuphunzira, chifukwa mukatero minofu yanu amatopa kwambiri mwamsanga pambuyo katundu wolemera ndi ntchito. Kenako, yang'anani chachikulu mitundu ya maphunziro.

mphamvu dzanja

Zochita mphamvu zachiwawa amasiyanasiyana malinga ndi magulu minofu kuti mufunika. Ngati mukufuna mphamvu dzanja, zovuta za ntchito maganizo athu pa maphunziro a gulu limeneli. ntchito iliyonse ayenera kuyamba ndi zochangamutsa, izo zingakupatseni kupewa kuvulaza Mitsemphayi ndi kuvulala minofu komwe kumachitika pamene thupi sanakonzekere maganizo.

Choncho, ngati inu adzakupatsani kwa mphindi 4 10, makamaka ntchito m'madera a thupi kuti inu ndi kuchita. Ngati muli ndi mwayi masewero olimbitsa thupi, kodi kuganizira Zochita ndi barbell - ndicho benchi. Zomwe katundu mwakamodzi, ndi bwino kutenga kulemera kuti muli kuthekera pokweza nthawi 5, kenako kuonjezera chithunzi ichi mwa 1. Pamene mungachite benchi atolankhani barbell nthawi 10, mungathe kuwonjezera katundu ndi kuyamba kachiwiri ndi 5 chimakweza. The zothandiza kwambiri ndi ntchito benchi atolankhani, komanso zochotsa ndodo ndi pansi (kapena otchedwa unakhala). Muyenera kuchita waika 3-5 ndi kupuma ku masekondi 30-60.

popanda Zochita barbell

Zachiwawa mphamvu manja angaphunzitsidwenso ntchito dumbbell. Good kulemera, zimene tifunika kuyamba, ndi wofanana makilogalamu 5. Kufalitsa mapazi anu phewa-m'lifupi padera, kutenga dumbbell mu dzanja limodzi ndi maondo pa chigongono ndi kukoka mkono pamodzi torso mu malangizo a mutu. Choncho, chipolopolo udzakhala pa phewa lanu.

Ndiye, msana pang'ono pa maondo, kulikankhira dumbbell pamene kuwongola miyendo. M'pofunika kubwereza kwa nthawi 5 mpaka 10, kenakonso imeneyi 30 wachiwiri ndipo kachiwiri mobwerezabwereza. Muyenera kuchita kuti adzabweretse 5, ngati ndinu nthawi yoyamba - osachepera kawiri.

Ndiponso labwino kwa mphamvu zachiwawa ndi kuphunzitsa ntchito ochiritsira benchi atolankhani ochokera pansi. Pali 2 zofunika Zochita - "chiwala" ndi atolankhani ndi thonje. Kuchita yomwenso poyamba adzaikidwe pa manja si m'dera la mapewa ndi mafupa a chiuno analemba clenching manja ake mu zibakera. Mwamsanga kuchita benchi atolankhani nthawi 5, ndiye yopuma masekondi 15 ndi 2 njira zimenezi. Zomwe katundu pa Kankhani akuluakulu 1 lililonse njira. Benchi ndi thonje ayenera sitingazilongole wapadera.

Zochita pa minofu mwendo

Miyendo sitima pang'ono zovuta kwambiri mwa mawu a mphamvu liwiro, koma kudzakhala kotheka kuukitsa kupirira mofulumira. Mmodzi wa Zochita zabwino -. Squat kudumpha ndi zina 10-15 cm zachiwawa mwendo mphamvu pogwira Zochita oterewa tsiku lililonse kwa nthawi 10-15 ndi njira 2 chidzakula kwambiri.

Plyometrics ndi njira yotchuka kwambiri. Pezani phiri laling'ono, angathe kutsimikiza ataima mpando, Sofa, sitepe kapena masewera makina apadera. Kuima pamaso pawo, ndipo kuyamba kudumpha chowalepheretsa ndipo pomwepo kudumpha kumbuyo. Kubwereza - chinthu chabwino chimene tingachite, kotero muyenera kuchita izo nthawi 20 mpaka 30, pamene alibe overestimating liwiro, chifukwa inu mukhoza tisataye wanu. Musati kuwonjezera katundu kachulukidwe kuchita masewera olimbitsa wina, ndi bwino kuwonjezera chiwerengero cha njira iliyonse masabata 1-2. Musaiwale za phindu la masitepe, akuthamanga kukwera masitepe bwino ndikachite zachiwawa mwendo mphamvu, amayesera kuti athawe pa liwiro pazipita, koma popanda akusowa sitepe.