Momwe Mungapangire Mapangidwe Olumpha

Zamkati

• Momwe mungapangire malo olumpha
• Malangizo pakuchita kulumpha
• Njira zina zodumphira mapapu
• Pita kutsogolo ndi kumbuyo
• Yesani kuyenda mapapu
• Gwiritsani ntchito zomangira zoyimitsa TRX
• Kuphatikiza pa kudumpha kwamapapu
• Zolimbitsa thupi kuti muphatikize ndi kulumpha
• Kutenga

Miyendo yolimba, yowonda ndicholinga cha othamanga ambiri komanso ochita masewera olimbitsa thupi. Ngakhale masewera olimbitsa thupi monga squats ndi ma deadlifts amawonekera m'masewera ambiri apansi, pali zolimbitsa thupi zina zomwe zimayang'ana minofu ya mwendo yomwe mutha kuwonjezera pamzerewu.

Mapapu olumpha ndi masewera olimbitsa thupi otsika kwambiri omwe amachititsa kuti thupi likhale lolimba komanso lovuta powonjezera kulumpha. Kuphatikizidwa kwa plyometric kudumphira sikungotsutsana ndi ma quads, ma hamstrings, glutes, chiuno chosinthasintha, ndi ana amphongo, komanso imagwiritsanso ntchito mtima wanu. Izi zimalimbitsa mtima wanu ndipo zimakuthandizani kuwotcha ma calories ambiri.

Chifukwa chake, ngati mwakonzeka kusinthasintha kwapambuyo poyenda, mungafune kuyesa kulumpha.

Momwe mungapangire malo olumpha

Kukhala wokhoza kuchita zolimbitsa thupi zolimbitsa thupi kumadalira momwe mungasungire mawonekedwe anu, momwe mungasinthire, komanso momwe mungakhalire mofatsa.

Nazi masitepe ochita masewera olimbitsa thupi bwino, motetezeka, komanso moyenera.

Musanayambe, onetsetsani kuti muli ndi malo okwanira kusuntha. Komanso ganizirani zosunthira mabenchi ndi zida zina panjira.

1. Imani ndi mapazi phewa-mulifupi padera, ndikukhazikika kwanu.
2. Pita patsogolo kwambiri ndi mwendo wakumanja. Sungani mikono yanu pambali panu.
3. Sunthirani kulemera kwanu ndi mwendo uwu, kotero chidendene chanu chimakhudza pansi choyamba. Kenako tsitsani thupi lanu mpaka mwendo wakutsogolo ukufanana ndi pansi. Awa ndi malo apansi.
4. Pitani mmwamba, posinthana msanga pomwe mapazi anu ali mkati mwa mpweya kuti mwendo wanu wamanja ubwerere kumbuyo kwanu ndipo mwendo wanu wamanzere ubwere kutsogolo. Kukuthandizani kuti muziyenda modzidzimutsa, ikani manja anu m'mwamba pamene mukudumpha.
5. Pewani pansi pansi pang'onopang'ono.
6. Bwerezani kachitidwe kameneka, mutembenuke miyendo pa kulumpha kulikonse, kwa nthawi yomwe mukufuna kapena kubwereza. Oyamba kumene ayenera kuyang'ana kubwereza 5 mpaka 10 pamiyendo iliyonse kapena masekondi 30 kwathunthu. Izi zikayamba kukhala zosavuta, gwirani ntchito mpaka masekondi 60 aziphuphu zolumpha mosalekeza.

Malangizo pakuchita kulumpha

Lumpump lunge ndikupita patsogolo. Ngakhale mutakhala ndi masewera olimbitsa thupi, muyenera kuyang'anitsitsa mayendedwe onse omwe amapanga ntchitoyi. Ndipo popeza izi, zimafunikira mphamvu, kulingalira, ndi kufulumira kuti muchite.

Ndili ndi malingaliro, nazi maupangiri okuthandizani kuti muchite bwino ndikuchita bwino kulumpha.

1. Popeza kulumpha kwapambuyo ndikutsogola, muyenera kudziwa kaye malowa. Ngati simuli omasuka kuchita zoyenda kapena muli ndi mafunso okhudza mawonekedwe anu, funsani katswiri wazolimbitsa thupi kuti akuwoneni mukusuntha musanapite kumalo olumpha.
2. Pewani kutera kwambiri. Inde, uku ndikuphulika, koma simukufuna kugunda pansi kwambiri. Ngati mukufika movutikira kwambiri, onaninso momwe mungadumphire kapena kufupikitsa malingaliro anu, ndikuyang'ana kofikira pang'ono.
3. Ngati mukumva kusowa mtendere m'thupi lanu, makamaka mawondo anu, siyani zolimbitsa thupi ndikuyang'ana mawonekedwe anu. Ngati ululu ukupitilirabe, funsani wophunzitsa kuti awone momwe mumakhalira. Ntchitoyi sivomerezeka kwa anthu omwe ali ndi vuto la mawondo kapena mchiuno.
4. Sungani chifuwa chanu chowongoka ndi chifuwa chanu chotalika komanso chakhoma kukhoma patsogolo panu. Izi zidzakutetezani kuti musayende patsogolo ndikusinthasintha thupi lanu. Mukadumpha, ganizirani mumtima mwanu, "molunjika m'mwamba komanso molunjika."
5. Mukakhala omasuka ndi kusamuka, yesetsani kutaya nthawi yochepa momwe mungathere pansi. Kuyenda mwachangu ndikofunikira kuti izi zitheke.

Njira zina zodumphira mapapu

Ngati simukukonda kulumpha, pali zinthu zina zosavuta zomwe mungachite zomwezo.

Pita kutsogolo ndi kumbuyo

Pangani chojambula chopita patsogolo ndikusintha. Yambani poyimirira ndi mapazi phewa-mulifupi popanda. Pitani patsogolo ndi phazi lamanja, mukugwada mawondo akumanja kumanzere mpaka 90-madigiri. Bwererani poyimilira ndikubwereza mbali inayo. Chotsatira, bwererani kumbuyo kuti mupindulenso mwendo uliwonse.

Yesani kuyenda mapapu

Tengani mayendedwe kuchokera kutsogolo kutsogolo ndikusunthira kumalo oyenda, ndikusinthanitsa mwendo wamanja ndi mwendo wamanzere. Yendani patsogolo mukuchita mapapu 10 pa mwendo uliwonse.

Gwiritsani ntchito zomangira zoyimitsa TRX

Ngati mutha kugwiritsa ntchito chida choyimitsa TRX, yesetsani kupanga mapampu olumpha mutagwiritsitsa zingwe. Izi zikuthandizani kuti mukhale olimba komanso okhazikika mthupi mukamaphunzira momwe mungagwiritsire ntchito gawo lanu.

Kuphatikiza pa kudumpha kwamapapu

Mukakhala okonzeka kukulira mphamvu yolumpha, lingalirani zoyeserera izi:

• Mapiko olumpha a Superset okhala ndi masewera olimbitsa thupi monga squats kapena makina osindikizira mwendo.
• Chitani cholumpha chopindika. Yambani pamalo olumpha, koma mukafika, gwiritsani ntchito maziko anu kupotoza thupi lanu kumanja. Bwerezani mbali inayo.
• Onjezani nthawi yomwe mumapanga mpumulo wanu.
• Lonjezerani kulimba ndi zovuta mwakulumphalumpha mwachangu kapena kupitilira apo.

Zolimbitsa thupi kuti muphatikize ndi kulumpha

Mukangodzipangira nokha ndikudzidalira mawonekedwe anu, ndi nthawi yoti muwonjezere pochita masewera olimbitsa thupi. Njira yosavuta yophatikizira kulumpha ndikulumikiza tsiku lotsika.

Ngati mumachita mapapu okhazikika, sinthanitsani iwo ndikulumpha tsiku limodzi sabata. Mutha kuyanjanitsa kusunthaku ndi ma squats, ma deadlifts, atolankhani amiyendo, kapena ma curls.

Woyambira mpaka pakatikati ayenera kumangodumphira payekha ndikumapumula kwa mphindi 30 pambuyo pake. Magulu otsogola kwambiri amatha kupititsa patsogolo malo olumpha ndi ma squat opepuka, makina osindikizira mwendo, kapena masewera olimbitsa thupi a squat.

Kutenga

Kukhala ndi mphamvu, kulimbitsa thupi, komanso kulimbitsa thupi kuti muchite zolumpha moyenera sizovuta. Ndicho chifukwa chake kuli kofunika kuti muzidziwe bwino zoyambilira.

Mukakhala ndi chidaliro chobwezeretsa ochepa kutsogola ndikusintha mapapu, ndi nthawi yoti mudzitsutse nokha powonjezera kulumpha kolowera kulimbitsa thupi lanu.