nkhani

Maphunziro olimba atha kugawidwa m'magulu asanu: kudziphunzitsa, kudzikaniza, kuphunzitsa zamakina, kuphunzitsa zingwe ndiulere. Mitundu isanu iyi yamasewera ili ndi maubwino ndi zovuta zawo poteteza ndi kulimba kwa minofu, komanso maphunziro aulemu waulere pogwiritsa ntchito ma barbells ndi ma dumbbells ndiye mfumu yolemera.

Pali zochitika zambiri zobwezeretsa, zomwe zitha kugawidwa malinga ndi zida zomwe zagwiritsidwa ntchito. Kuphatikiza apo, mtundu uliwonse wamaphunziro uli ndi zabwino zake komanso zoyipa zake, chifukwa chake muyenera kumvetsetsa kakhalidwe ka mtundu uliwonse wamaphunziro musanasankhe ntchito yoyenera.

Mitundu yamaphunziro olimba atha kugawidwa mu "njira yodziphunzitsa" yomwe sigwiritsa ntchito zida komanso kutengera kulemera kwanu, "maphunziro oyimitsa gulu" omwe amagwiritsa ntchito magulu osagwirizana, "maphunziro amakina" omwe amagwiritsa ntchito makina ophunzitsira, "zingwe maphunziro ”Yomwe imagwiritsa ntchito zingwe, ndi mitundu isanu ya" maphunziro aulemu waulere "pogwiritsa ntchito ma dumbbells kapena ma barbells.

Kwenikweni, mtundu uliwonse wamaphunziro umakhudza minofu yoyeserera. Mwachitsanzo, mukamagwiritsa ntchito "maphunziro odziwikiratu" ndi "makina ophunzitsira" kugwiritsa ntchito mnofu womwewo, zotsatira zake zimasiyanasiyana ndi zovuta zakupha ndi kulemera kwake komwe kugwiritsidwa ntchito, chifukwa chake sinthani mtundu wa njira yophunzitsira malingana ndi minofu yolunjikidwayo, kapena gwiritsani ntchito zingapo Mitundu ya Mutha kupeza zotsatira zabwino pogwiritsa ntchito minofu yomweyo.

Training Kudziphunzitsa
Njira zophunzitsira zolemera monga kuimirira kapena kugwiritsa ntchito thupi lanu kuti muteteze minofu yanu ya m'mimba zimatchedwa "kudziphunzitsa."

Ubwino waukulu wamaphunziro a autologous ndikuti simuyenera kugwiritsa ntchito zida zilizonse. Anthu omwe alibe nthawi kapena bajeti yoti apite kumalo ochitira masewera olimbitsa thupi atha kuphunzitsanso zaumwini m'nyumba zawo osagwiritsa ntchito theka la kobiri.

Ubwino wina wophunzitsira kuti munthu akhoza kudzipangira yekha ndikuti ngakhale ma novo ophunzitsira olemera amatha kuthana ndi malire a mitsempha osadandaula za vuto la ma barbells kapena ma dumbbells omwe agwa.

Maphunziro a Autologous ndi osiyana ndi kuphunzira zolemetsa pogwiritsa ntchito zida kapena makina, ndipo palibe njira yothetsera kukula kwa katunduyo. Ngati katunduyo ndi wopepuka kwambiri, sipadzakhala zotsatira zokwanira. Ngati katunduyo ndiolemera kwambiri, sangakwanitse kumaliza nthawi yoyenera molondola, ndipo mphamvu ya minofu ikalimbikitsidwa pamlingo winawake, katunduyo sangakwere. Pakadali pano, zimatenga nthawi yochulukirapo kuti musinthe katunduyo malinga ndi kufunika kwake.

Training Kukaniza gulu la band
Ngakhale zida ziyenera kukonzekera "kulimbitsa gulu", zitha kuchitidwa kunyumba mongodziphunzitsira, ndipo zitha kutengedwa mosavuta paulendo wabizinesi kapena poyenda.

Kuphatikiza apo, kungosintha malo olimbirana ndi kusintha kutalika kungakulitse kapena kuchepetsa katundu mosavuta. Gulu lolimbana limatha kusinthanso zinthu zosiyanasiyana, zomwe zitha kunenedwa kuti ndi njira yophunzitsira kwambiri.

Kuchokera pakuwona zotsatira zamaphunziro, maphunziro osagwirizana ndi gulu amakhudzidwa pang'ono ndi inertia, ndipo palibe kutaya katundu pafupifupi pafupifupi lonse losunthika. Itha kuyambitsa mosavuta mapangidwe awiri a "kudzikundikira kwa anaerobic metabolites" ndi "hypoxic state". Kupsinjika kwakugonana kuti mukwaniritse zovuta zake.

Kumbali inayi, kukanika kwa gulu lotsutsa kumasintha kwambiri ndi kutalika kwake, chifukwa chake poyambirira pomwe gulu lotsutsa lidali lotayirira komanso lalifupi, katundu paminyewa ndiyochepa.

Gulu logwiritsira ntchito likamagwiritsidwa ntchito, katunduyo amakhala wocheperako minofu ikatambasulidwa pomwe minofu imagwira ntchito, chifukwa chake zimakhala zovuta kwambiri kuwononga minyewa yolimba, motero kumakhala kovuta kulimbikitsa kukula kwa minofu pankhaniyi.

Training Maphunziro aukadaulo
Chikhalidwe cha "makina ophunzitsira" ndikuti zimakhala zotetezeka pamene kulemera kuli kofanana ndi kugwiritsa ntchito maphunziro a barbell.

Kuphatikiza apo, mayendedwe amtunduwu amangolekedwa ndi makina, chifukwa chake pakuwona kovuta kuphunzira momwe mayendedwe akuyendera, ndiosavuta kuposa njira zina zophunzitsira, ndipo ndikosavuta kukhala ndi gawo pamtundu wolunjika.

Makina ophunzitsira olemera kwambiri amagwiritsa ntchito zotchinga zotsogola, ndipo kulemera kwake kumatha kusinthidwa mosavuta ndikusintha mabatani. Chifukwa chake, pamene kulemera kwa seti yonse yazinthu kumasinthidwa nthawi yomweyo pakuchita masewera olimbitsa thupi, palibe chifukwa chogwirira ntchito yochulukirapo.

Ngakhale makina oyenda osakhazikika, mphamvu yolimbana pakati pa chogwirira chogwirizira, kutsogolera kolemera ndi njirayo kumakhudza kutsitsa (kachulukidwe kake) ndikuchepetsa kuchepa kwa minofu. Ngakhale kukangana kumasiyana pamakina ndi makina, kumakhala ndi mphamvu paminyewa panthawi yopumira, yomwe ndi njira yolimbikitsira kukula kwa minofu, chifukwa chake muyenera kulabadira izi mukamachita maphunziro a makina.

Pazonse, maphunziro amakanema ndi njira yophunzitsira yokhala ndi maubwino ambiri.

Training Maphunziro a zingwe
"Maphunziro achingwe" nawonso ndi amtundu wamakina ophunzitsira, koma apa tiwonetsa zida zamakina ogwiritsa ntchito zingwe mosadalira.

Maphunziro azingwe amatha kusintha mosavuta kulemera ngati kuphunzira kwamankhwala, komwe kumathandiza kutsutsana bwino ndi malire a minofu. Kuphatikiza apo, makina azingwe amatha kusintha poyambira chingwe, kuti azitha kupaka mtolo mwamphamvu kuchokera mbali zonse popanda kukhudzidwa ndi mphamvu yokoka. Ngakhale magawo olimbikira kugwira ntchito monga maphunziro aulemu waulere komanso maphunziro odziyimira payokha amatha kugwiritsa ntchito mosavuta.

Training Kuphunzitsa kwaulere kwaulere
"Kuphunzitsa kulemera kwaulere" pogwiritsa ntchito ma barbells kapena ma dumbbells ndiye mfumu ya masewera olimbitsa thupi.

Pambuyo podziwa bwino, simungangotsutsana ndi kulemera kwakukulu, komanso osataya katundu chifukwa chakusokonekera pakumangika kwa centrifugal ngati kugwiritsa ntchito makina.

Kuphatikiza apo, maphunziro aulemu waulere nthawi zambiri amagwiritsa ntchito magulu ambiri amtundu, omwe amatha kuchita zolimbitsa thupi mosavuta. Kuphunzitsa kulemera kwaulere kumapanikiza thupi lonse ndikuthandizira kutulutsa kwa mahomoni kuti akweze kukula kwa minofu.

Anthu omwe amaphunzira maphunziro apamwamba asanapite ku masewera olimbitsa thupi angafune kugwiritsa ntchito mapulogalamu ena aulesi.

Komabe, maphunziro aulemu waulere alibe mayendedwe okhazikika, ndipo ndizovuta kukhalabe ndi mayendedwe oyenera panthawi yophunzitsira, chifukwa chake sizachilendo kuti zotsatirazo sizingachitike chifukwa chokhala molakwika. Kusasamala pang'ono panthawi yamaphunziro kumatha kuvulaza.

Kawirikawiri amakhulupirira kuti kuphunzitsa kwaulere kwaulere "ndi koyenera kwa omenyera nkhondo olemera," koma bola ngati kulemerako sikunaperekedwe kuposa momwe mungathere, sipadzakhala ngozi. Amayi ndi ma novice ophunzitsira olemera amatha kuyesera molimba mtima.


Post nthawi: Feb-01-2021