Kuyeserera Panja Kwa 3 Paphiri Kukuthandizani Kuti Mugwire Cholinga Chilichonse

Zamkati

• Khalani Mwachangu & Mwamphamvu
• Pangani Kupirira Kwachangu
• Limbikitsani Mphamvu
• Onaninso za

Kuthamanga mapiri ndi njira yatsopano yophunzirira pakapita nthawi kuti muwonjezere masewera olimbitsa thupi kuti mukhale othamanga komanso amphamvu, akutero Ryan Bolton, wochita masewera atatu a Olimpiki komanso woyambitsa Bolton Endurance Sports Training ku Santa Fe, New Mexico.

"Kubwereza phiri [kwa nthawi yayitali yokwera phiri] kumatha kugwira ntchito yolimbitsa thupi ndi anaerobic ya thupi lanu ndikukulitsa mphamvu yanu nthawi yomweyo," akutero. (Osanenapo, pali zabwino zambiri kuthamangira panja.)

Mukakwera phiri, mwachilengedwe mumakulitsa mayendedwe anu poyankha kukweza, ndipo miyendo yanu yakumunsi iyenera kugwira ntchito zochulukirapo kuposa momwe ikanakhalira kapena kutsika, akutero a Gianluca Vernillo, Ph.D., katswiri wazachipatala ku University waku Calgary ku Canada yemwe amaphunzira kuthamanga kwa mapiri. Mwachindunji, kuthamanga kwa mapiri kunawonetsa kukwera kwa minofu mu glutes, hamstrings, ana a ng'ombe, ma flexor a chiuno, ndi ntchafu zamkati ndi zakunja. Izi zikutanthawuza kuwotcha kwakukulu kwa calorie ndi kukwera kulikonse. Bolton akuti: "Zili ngati kupuma kangapo kwinaku ndikuwonetsa kulemera kwanu." Chifukwa chake kugunda kwa mtima wanu kukukwera. Pakalipano, palinso chigawo cha plyometric kwa izo. (Onetsetsani kuti mukugwirizananso ndi izi 5 zofunikira zolimbitsa thupi zomwe othamanga onse amafunikira.)

Polimbana ndi mapiri, mawonekedwe abwino ndi ofunika. (Gwiritsani ntchito ma tweaks osavuta awa kuti kuthamanga kumveke mosavuta nthawi chikwi.) Yang'anani kwambiri pakuyendetsa mawondo anu m'chifuwa chanu ndi manja anu mwamphamvu kutsogolo ndi kumbuyo ndikuyenda kulikonse, Bolton akutero. Khalani ndi malo "onyada", nsana wanu uli wamtali ndi chifuwa ndi chibwano mmwamba-pewani chikhumbo chotsamira patsogolo kwambiri. Ace kulimbitsa thupi kumeneku kopangidwa ndi Bolton, ndipo simumangomva bwino ngati badass komanso mupezanso malo osewerera azolinga zamthupi lanu.

Khalani Mwachangu & Mwamphamvu

Kutenthetsa kwa mphindi 10 mpaka 20 mosavutikira.

Chitani kubwereza kwa phiri la 30-sekondi khumi ndi ziwiri mwachangu momwe mungathere kukwera phiri lokhazikika. (Mmodzi wokhala ndi 6 mpaka 9 peresenti kalasi-yopitilira pang'ono kuposa milatho yambiri ndi milatho yodutsa - ndiyabwino.)

Pitani pansi pa phiri pakati pa mapiri okwera (kapena kubwereza).

Pangani Kupirira Kwachangu

Kutenthetsa kwa mphindi 10 mpaka 20 pa liwiro losavuta.

Chitani mapiri asanu ndi limodzi a mphindi ziwiri ndi 30 kubwereza paphiri laling'ono: Fufuzani imodzi yokhala ndi 4 mpaka 6 peresenti, yomwe ili pafupifupi kalasi yofanana ndi milatho ndi malo odutsa. Thamangani kukwera pamtunda womwe mungathe kuugwira kwa mphindi 20.

Pitani pansi pa phiri mukatha kubwereza.

Bwerani pansi ndikuthamanga kwa mphindi zisanu mpaka 15.

Limbikitsani Mphamvu

Kutenthetsa kwa mphindi 20 pa liwiro losavuta.

Chitani mapiri khumi ndi awiri mpaka khumi ndi awiri mphambu khumi ndi awiri pamtunda wokwera kwambiri (umodzi wokhala ndi 8 mpaka 12% grade, yofanana ndi masitepe).

Pitirizani kuyenda paulendo wosavuta kwa mphindi ndi theka pakati pa othamanga.

Pambuyo pa sprint yomaliza, thawani mphindi 10 pang'onopang'ono.

Bwerani pansi ndikuthamanga kwa mphindi zisanu.

Onaninso za