Zinthu Zisanu ndi zitatu Zomwe Muyenera Kudziwa Panjira Yophunzitsira Yomwe Mungapume

Zamkati

• Ndi chiyani?
• Kodi ndi chiyani?
• Nchiyani chimasiyanitsa ndi njira zina?
• Kodi pali mitundu yosiyanasiyana yophunzitsira kupumula?
• Kodi mungadziwe bwanji zomwe muyenera kuwonjezera pazomwe mumachita?
• Kodi mumachita bwanji?
• Kupuma kaye kuti mupeze mphamvu
• Kupuma pang'ono kwa hypertrophy ya minofu
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Kukankha kwambiri
• Kuphunzitsa pafupipafupi
• Chofunika ndi chiyani?

Ndi chiyani?

Ngati mwakhala mukulemera kwakanthawi ndipo mukuyang'ana zopukutira pansi, pali njira zambiri zomwe mungayang'anire kuti muphatikize kuti muwonjezere zotsatira zamphamvu komanso zofulumira.

Chimodzi choyenera kuganizira amatchedwa kupumula pang'ono, yomwe ndi njira yomwe imaphatikiza zolemetsa ndi kupumula pang'ono.

Nthawi zambiri, imagwira ntchito ndikuphwanya chimodzi "chofananira" chokhala ndi cholemera pafupi-pang'ono mpaka kuma minisets ochepa.

Muyenera kupumula kwakanthawi kochepa pakati pa miniset iliyonse ndikupitilira mpaka kulephera kwa minofu, kutanthauza kuti simungathe kumaliza rep ina ndi mawonekedwe abwino.

Mutha kuchita mobwerezabwereza kuposa momwe mumakhalira mukamaliza ma seti abwinobwino, ndipo ziwonetsa - osati kuyesetsa kokha koma mu zomwe mudzawona.

Kodi ndi chiyani?

Ntchito yambiri ikamalizidwa munthawi yochepa, kupuma kaye kumakupatsani mwayi wokulitsa mphamvu yanu ndi kukula kwa minofu msanga.

Mukuphunzitsa minofu yanu kulephera powakankhira molimbika momwe angapitirire. Izi zimayambitsa zowawa zambiri pamitundu ya ulusi.

Kuwonjezeka kwa michere ya minofu kumapangidwa pamene ulusi wowonongeka wa minofu ukukonzedwa. Izi zimabweretsa phindu ndi kukula.

Nchiyani chimasiyanitsa ndi njira zina?

Kupatula kupuma kaye kupumula, pali njira zina zolemetsera zolimbitsa thupi - monga ma supersets, magulu osinthana, kapena maseti - omwe amatha kuwonjezera kulimbitsa thupi kwanu.

Kwa supersets, musankha zolimbitsa thupi ziwiri ndikumaliza seti imodzi motsatizana ndi yopuma.

Mwachitsanzo: ma biceps 10, omwe amatsatiridwa pomwepo ndi ma triceps 10, obwerezedwa kawiri kupitilira apo.

Maseti osinthasintha ndi ofanana ndi ma superseti, koma mupuma pang'ono pakati.

Mwachitsanzo: 10 biceps curls, kupumula mwachangu, 10 triceps extensions, kupumula mwachangu, kubwereza kawiri kupitilira.

Ndi ma seti, mutha kumaliza mpaka mutha kumaliza rep popanda kulephera, kutsitsa kulemera kwanu pafupifupi 20 peresenti, kenako kumaliza china cholephera.

Mudzabwereza ndondomekoyi mpaka mutatsala pang'ono kulemera.

Mwachitsanzo: Ngati poyamba mumagwiritsa ntchito dumbbell ya mapaundi 15 popangira ma triceps extensions, mugwera mpaka mapaundi 12 pa seti yanu yachiwiri, kenako mapaundi 10, kenako 8, kenako 5.

Njira iliyonse ikhoza kukhala yopindulitsa. M'malo mwake, lingakhale lingaliro labwino kuwaphatikiza onse m'zochita zanu kuti musinthe zinthu.

Kodi pali mitundu yosiyanasiyana yophunzitsira kupumula?

Pali njira ziwiri zomwe mungatenge: imodzi yomwe imagwiritsa ntchito mphamvu, komanso ina yomwe imafotokoza za hypertrophy, kapena kukula kwa minofu.

Kodi mungadziwe bwanji zomwe muyenera kuwonjezera pazomwe mumachita?

Kuganizira zolinga zanu ndi gawo loyamba pakusankha mtundu wopumira womwe mungaphatikizepo.

Ngati cholinga chanu chachikulu ndikulimbitsa mphamvu, yesani njira yopumulira yopumira.

Ngati mumakhudzidwa kwambiri ndi kukula kwa minofu ndi zokongoletsa, yesani njira yopumulira ya hypertrophy.

Kodi mumachita bwanji?

Pali zosiyana pang'ono pakaphunzitsidwe kanthawi kochepa kopumira.

Kupuma kaye kuti mupeze mphamvu

1. Sankhani cholemera chomwe ndi 80-90 peresenti ya 1-rep pazipita zanu. Mmawu a layman: Kodi mungakweze zolemera zingati kamodzi? Ikani ku 80-90 peresenti ya izo.
2. Lembani 1 rep.
3. Pumulani kwa masekondi 10-15.
4. Malizitsani rep wina ndi kulemera komweko.
5. Bwerezani izi mpaka mutagunda maulendo 10-12.

Kupuma pang'ono kwa hypertrophy ya minofu

1. Sankhani kulemera komwe kuli pafupifupi 75 peresenti ya 1-rep pazipita zanu. Izi zikuyenera kukulolani kuti mumalize kuchuluka kwathunthu kwa ma 6-10.
2. Malizitsani miniset mpaka kulephera, kutanthauza kuti simungathe kumaliza 1 rep ina ndi mawonekedwe abwino.
3. Ikani kulemera kwake ndikupumula masekondi 20-30.
4. Malizitsani miniset ina kuti yalephereke.
5. Ikani kulemera pansi ndikupumulirani masekondi 20-30.
6. Malizitsani miniset yanu yomaliza kuti mulephere.
7. Izi ndi 1 set. Pumulani kwa masekondi 90, kenako mubwereza kawiri.

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Kupuma kaye kochepa kumatha kukuthandizani kuti mukhale ndi mphamvu komanso kukula komwe mukuyang'ana, koma pali zinthu zingapo zofunika kuziganizira.

Kukankha kwambiri

Pali mzere wabwino pakati pakufikira 1-rep max uja ndikukankhira mwamphamvu.

Simukufuna kudzivulaza, koma mukufuna kuonetsetsa kuti mukuyesa mphamvu zanu momwe mungathere.

Ndipamene mudzawona zotsatira zabwino ndi njirayi.

Samalirani kwambiri izi makamaka ngati mwatsopano mtundu uwu wa 1-rep weightlifting.

Kuphunzitsa pafupipafupi

Kupuma kaye kophunzitsidwa bwino kumangophatikizidwa pakadutsa sabata limodzi komwe kumazungulira ndikumatha.

Zimakhoma msonkho mthupi lanu kuti zigwire ntchito momwe mungakwaniritsire, ndipo kuchita izi pafupipafupi kumatha kubweretsa zovuta zambiri kuposa zabwino.

Kumbukirani: Kubwezeretsa ndikofunikira monga ntchito yomwe mudayika.

Ganizirani zogwiritsa ntchito njirayi sabata iliyonse kwa milungu 6 mpaka 8, kenako ndikupuma kwa milungu 6 mpaka 8.

Chofunika ndi chiyani?

Njira yopumulirako yophunzitsira ikhoza kukhala njira yabwino yopangira olimbitsa thupi omwe akuyang'ana kuwonjezera mphamvu ndi kukula.

Lingalirani zolinga zanu, kenako sankhani njira yoyenera yopumulira. Ndikutengera thukuta, zotsatira zake zidzakhala zanu!

Nicole Davis ndi wolemba ku Madison, Wisconsin, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala ndi moyo wathanzi, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Mumpeze pa Instagram pazabwino zolimbitsa thupi, #omlife, ndi zina zambiri.