Nkhani

Kuphunzitsa mphamvu, komwe kumadziwikanso kuti kulimbikira, kumatanthauza kuchita masewera olimbitsa thupi kwa gawo la thupi polimbana ndi kukana, nthawi zambiri kudzera pamaseti angapo, angapo okweza zolemetsa kuti minofu ikhale yolimba.Malinga ndi kafukufuku wa 2015 wochitidwa ndi General Administration of Sport, amuna 3.8 okha pa 100 aliwonse komanso osakwana 1 peresenti ya amayi azaka zopitilira 20 omwe amagwira ntchito yophunzitsa mphamvu.

>> Maphunziro amphamvu ali ndi luso

Ngakhale kunyalanyaza maphunziro a mphamvu, ubwino wake wathanzi ndi wochuluka.Pambuyo pa zaka 40, minofu ya munthu imayamba kufota.Kuphunzitsa mphamvu kungathandize kuti minofu ndi minyewa ikhale yolimba, kulimbikitsa mafupa, kulimbitsa mafupa, komanso kupewa komanso kuchepetsa mafupa.Kuphunzitsidwa nthawi zonse kungathandizenso kupanga thupi lanu, kukuthandizani kuti muchepetse thupi, komanso kuchepetsa shuga.Komabe, pali njira zina zophunzitsira mphamvu zomwe ziyenera kutsatiridwa ndi mfundo zotsatirazi:

1. Chitani maphunziro mwadongosolo 2-3 pa sabata.Siyani osachepera maola 48 pakati pa masewera olimbitsa thupi kuti mupatse minofu yanu nthawi yokonzanso.

2. Yambani ndi magulu akuluakulu a minofu (chifuwa, kumbuyo, miyendo) ndiyeno mugwire ntchito ndi magulu ang'onoang'ono a minofu (mapewa, kutsogolo, abs).Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi omwe amaphatikizapo ziwalo ziwiri, monga ma barbell squats omwe amagwira ntchito minofu ya ntchafu ndi kukoka komwe kumagwira ntchito kumbuyo kwa minofu.Zochita zamagulu ang'onoang'ono aminofu zimangokhudza ziwalo ziwiri zokha ndipo zimakhala zokhazikika, monga makina osindikizira pamapewa ndi ma curls am'mimba amitsempha yamimba.

3. Sankhani katundu amene angathe kubwerezedwa kwa 8 mpaka 12 nthawi popanda kukweza.Mukangoyamba maphunziro, kapena mphamvu ndi yochepa, mukhoza kusankha kulemera kopepuka kubwereza nthawi 10 mpaka 15.

4. Okalamba ndi odwala matenda oopsa ayenera kuyeza kuthamanga kwa magazi awo asanakhale olimba, chifukwa kugwira mpweya wawo mu maphunziro a mphamvu kumapangitsa kuti magazi awo azithamanga.Magulu awiriwa a anthu ayeneranso kulabadira kusankha kulemera osati kwakukulu.

Kuphatikiza pa kudalira makina, omanga thupi amathanso kuchita masewera olimbitsa thupi monga squats ndi mwendo umodzi ndi push-ups.Mulimonsemo, chilango cha kuyenda ndichofunika kwambiri.Ngati kupweteka kumachitika panthawi yochita masewera olimbitsa thupi, n'kutheka kuti chovulalacho chimayamba chifukwa cha machitidwe olakwika kapena kuchita masewera olimbitsa thupi kwambiri.Muyenera kusiya nthawi ndikupita kuchipatala kuti mukaunike.

>> Bandi zotanuka kuti apange mphamvu

Kwa anthu ambiri, njira yabwino kwambiri yochitira masewera olimbitsa thupi ndi katatu kapena kasanu pa sabata, masewera olimbitsa thupi amphamvu kwambiri osachepera mphindi 30 nthawi iliyonse;Komanso kuchita 2 ~ 3 pa mlungu wa sing'anga katundu, thupi lonse lalikulu minofu gulu mphamvu zolimbitsa thupi;Isanayambe kapena itatha ntchito, ndi kusinthasintha anatambasula ntchito.

Kuphunzitsa mphamvu ndikofunikira.Koma kwa anthu ambiri, chifukwa cha ntchito kapena nthawi, zimakhala zovuta kupita ku masewera olimbitsa thupi kuti mukhale ndi mphamvu, choncho tikhoza kugwiritsa ntchito masewera olimbitsa thupi aulere.Zochita zodziwika bwino zaulere zimaphatikizapo squats, push-ups, belly curls, matabwa, ndi ntchafu Bridges.Ngati izo sizikukwanira kwa inu, yesani gulu lotanuka.

Zopangidwa ndi latex zachilengedwe, zotanuka zimathandizira kulimbitsa mphamvu ya minofu, kuyenda komanso kusinthasintha.Poyerekeza ndi zida zokhazikika, gulu lotanuka ndi losavuta kunyamula, losavuta kugwiritsa ntchito, kusinthasintha kwakukulu kochita masewera olimbitsa thupi, kumatha kuphatikizidwa mumayendedwe aliwonse, maphunziro a ndege, magwiridwe antchito amphamvu, magwiridwe antchito apamwamba.Chonde dziwani kuti mphamvu zotanuka zimasiyana mosiyanasiyana ndipo nthawi zambiri zimasiyanitsidwa ndi mtundu.Opanga osiyanasiyana adzagwiritsa ntchito mitundu yosiyanasiyana, monga ena achikasu m'malo mwa 1.4 kg kukana, wobiriwira m'malo mwa 2.8 kg kukana, wophunzitsa malinga ndi mphamvu zawo amatha kusankha zoyenera.Musayese kukana kwambiri poyamba.Funsani mphunzitsi wanu kuti akupatseni "mankhwala ochita masewera olimbitsa thupi."

Kwa munthu wamba, magulu otanuka amagwiritsidwa ntchito bwino kuti apange chipiriro m'magulu akuluakulu a minofu.Mwachitsanzo, kuchita gluteus maximus, kuyimirira kapena kutsamira kumatha kukhazikitsidwa kumapeto kwa chingwe pamalo otsika, kumapeto kwina kumakhazikika pamapazi ndi lamba, kutulutsa mpweya kukweza mwendo kumbuyo ndi mmwamba, sungani. 1 ~ 2 masekondi, lowetsani kuti mubwezeretse, sinthani mwendo;Kuti mumange ma pectoral anu, kulungani gulu lotanuka kumbuyo kwa mapewa anu ndikuligwira ndi manja onse kuti mupume.Minofu iliyonse kuti amalize ntchitoyi 12 mpaka 20 nthawi / seti, 2 mpaka 3 seti / nthawi, 2 mpaka 3 pa sabata.Mutha kugwiritsa ntchito magulu okhuthala kuti mupange magulu akulu a minofu.Mukhozanso kukulunga magulu okhuthala kukhala zingwe ziwiri kapena zingapo kuti muwonjezere kukana.

Wophunzitsayo aone ngati sakugwirizana ndi mankhwala a latex komanso ngati bandi yotanuka yathyoka.Ngati agwiritsidwa ntchito pafupipafupi, kumbukirani kuwasintha pakadutsa miyezi 1-2.Yesetsani kulabadira kusuntha kwanthawi zonse, ndi kupuma.

>> Kodi maphunziro amphamvu amawotcha bwanji mafuta?

Kuti aphwanye, kuphunzitsa mphamvu kumasiyana ndi kuchita masewera olimbitsa thupi mosalekeza monga kuthamanga.Zimatheka kupyolera mumagulu a kayendetsedwe kake, ndi kupuma pakati pa gulu lililonse la kayendedwe.Kotero ola la kalasi yophunzitsira mphamvu likuwoneka kuti limatenga ola limodzi;Koma kwenikweni, nthawi yophunzitsira yogwira mtima imatha kukhala mphindi 20-30, ndipo nthawi yotsalayo ndi yopuma.Chifukwa chiyani muyenera kupuma?Chifukwa pomaliza gulu lirilonse la kayendetsedwe kake, palibe ntchito ya okosijeni, yomwe idzatsogolera ku lactic acid kudzikundikira, kotero pambuyo pa gulu lirilonse la masewera olimbitsa thupi, mudzamva kutupa kwa minofu, ndiye muyenera kupuma kuti mupumule lactic acid.

Malinga ndi mfundo yayikulu ya metabolism yamphamvu, masewera olimbitsa thupi a anaerobic makamaka amadalira shuga kuti apereke mphamvu.Mu njira yowola ya anaerobic ya shuga, zinthu za acidic monga lactic acid zidzapangidwa.Ndiye zikuwoneka ngati kuphunzitsa mphamvu sikuwotcha mafuta?Ndiye maphunziro amphamvu amawotcha bwanji mafuta?

Choyamba, kuphunzitsa mphamvu kumathandizira kupanga mahomoni ena, chofunikira kwambiri kukhala testosterone.Kafukufuku wapeza kuti pambuyo pophunzitsa mphamvu, milingo ya testosterone idzawonjezeka, ndipo testosterone imakhala ndi gawo lomveka bwino lazakudya zamafuta, kuwonjezera minofu, ndikulimbikitsa kupanga maselo ofiira a magazi, omwe angakhale njira yayikulu yophunzitsira mphamvu kuwotcha mafuta.Kuphunzitsa mphamvu kumawonjezera kupanga kwa testosterone kwakanthawi kochepa, kokwanira kukhala ndi zotsatirapo pa lipolysis.

Kachiwiri, ngakhale mumawotcha shuga panthawi yophunzitsira mphamvu, kupuma kwanu kumakhalabe mwachangu panthawi yopuma, ndipo mutha kuwotcha mafuta ena.Mutha kumvetsetsa kuti mumawotcha shuga panthawi yophunzitsira mphamvu ndi mafuta panthawi yopuma.

Zachidziwikire, nthawi zambiri, maphunziro amphamvu amatha kukhala ozikidwa pa endocrine.