Kuphunzitsa Kunenepa 101

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Chifukwa zolemera?

Zifukwa zitatu zopezera nthawi yophunzitsira mphamvu

1. Pewani kufooka kwa mafupa. Maphunziro a kukaniza amawonjezera kuchuluka kwa mafupa, zomwe zingalepheretse kuwonongeka kwa zaka.

2. Sungani kagayidwe kanu kagayidwe kabwino. Minofu lipenga mafuta a kalori woyaka-onjezerani, onjezerani ena.

3. Woneka wochepa. Paundi paundi, minofu imatenga malo ochepa kuposa mafuta. Limbikitsani minofu ndipo mudzawoneka wochepa thupi.

Gym Talk

Zatsopano pokweza? Phunzirani malingalirowo ndipo mudzamvekere kunyumba mchipinda cholemera.

Gwiritsani ntchito: Kusinthana maseti ndi winawake pachida. Ngati wina akugwiritsa ntchito makina, mutha kufunsa kuti "mugwire ntchito." Ndizothandiza kwambiri pamakina okhala ndi zolemera zolemera chifukwa mutha kusintha mapaundi posunthira piniyo kubowo lina. Ngati muyenera kutsegula mbale ndikuzimitsa, ndibwino kudikirira mpaka wogwiritsa ntchito kumaliza.

Kukhazikitsa kwabwino: Kuchita masewera olimbitsa thupi awiri kapena atatu popanda kupuma pakati pa seti.

Maphunziro ozungulira: Kuchita "mzere" wonse wa masewera olimbitsa thupi osapumula pang'ono kapena osapuma pakati pa seti, ndikubwereza kuzungulira. Maseketi ndiabwino chifukwa amasunga nthawi ndikulola minofu kuti ibwezeretse mukamagwira ntchito minofu ina. Komabe, mwina simungapite patsogolo kukweza kulemera pokhapokha mutachita masewera olimbitsa thupi angapo.

Gawani nthawi: Pulogalamu yamphamvu yomwe mumagwirira ntchito magulu amisili tsiku limodzi ndi ena tsiku lina.

Sankhani: Kusankha gulu linalake laminyewa.

Matenda opatsirana pogonana: Mwachidule, kukula kwa kukula kwa minofu.

Kulembera anthu: Gawo la minofu yomwe imalimbikitsidwa panthawi yochita masewera olimbitsa thupi.

Njira Za Chipinda Cholemera

Ngakhale makalabu azaumoyo ali ndi malamulo amakhalidwe, masewera olimbitsa thupi aliwonse alinso ndi malamulo osalembedwa.

1. Gawanani zida. Mukamapuma pakati pama seti, musamange msasa pamakina. Lolani wina kuti akhale pakati. Ngati muli pa seti yanu yomaliza ndipo mwakonzeka kumaliza izi, pitilirani. Ngati wina wayimirira pafupi ndi makina, mufunseni ngati akugwiritsa ntchito musanakwere.

2. Osachulukana. Siyani malo kuti munthu amene ali pafupi nanu akweze manja ake mbali zonse.

3. Osatseka galasi. Yesetsani kuti musasokoneze maganizo a ena.

4. Nthawi zonse muzinyamula thaulo. Pukutani thukuta lanu pamabenchi omwe mwagwiritsa ntchito.

5. Musati nkhumba kasupe akumwa. Musanadzaze botolo lanu, aliyense mu mzere amwe chakumwa.

6. Mabelu otetezeka. Awoloke kapena ayimitse mowongoka pakati pa ma seti kuti asagubuduze pa zala za wina.

7. Osasiya zolemera zanu. M'malo mwake, ayikeni pansi mukamaliza ndi seti.

8. Ikani zolemera kumbuyo komwe zikufunika. Chotsani mbale zonse zolemera pazitsulo zamakina ndi makina, ndikubwezeretsani mabelu oyipa pamalo omwe apatsidwa. Osamamatira ma 10-mapaundi pomwe ma 40-mapaundi amapita.

9. Musatenge thumba la masewera olimbitsa thupi mozungulira.

Malangizo a 4 Toning

Njira zosavuta zopezera zabwino kwambiri pakuphunzitsidwa mphamvu

Kwezani monga mukutanthauza. Ngati mungathe kubwereza zobwereza (nthawi zambiri 10-12) osatopa, onjezerani mapaundi (10-15 peresenti panthawi). Ngati simungathe kumaliza kuchuluka kwa omwe abwereza (nthawi zambiri amakhala 8), muchepetse kuchuluka kwa magawo 10 peresenti mpaka mutha. Otsiriza 1 kapena 2 omaliza nthawi zonse azikhala ovuta, koma ovuta.

Sungani thupi lanu. Kuti muchepetse kuvulala, pangani mawonekedwe owoneka bwino ndikuwonetsetsa kuti muli ndi mphamvu pazomwe mumakonda, yesetsani zolimbitsa thupi zamagulu otsutsana. Pazomwe mumachita sabata iliyonse, ngati mumagwiritsa ntchito ma quads, mwachitsanzo, yesetsani zolimbitsa thupi lanu. Zomwezo zimagwiranso ntchito kwa ma biceps ndi ma triceps, chifuwa ndi msana ndi kutsikira kumbuyo ndi abs.

Yesani kusakaniza zinthu pafupipafupi. Malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research, Omwe adasinthiratu kuchuluka kwa ma seti ndikubwerera kuchokera kuntchito mpaka kulimbitsa thupi adapeza mphamvu zazikulu pamasabata a 12 kuposa omwe amapanga ma tweaks pamwezi.

Kuphulitsa zopatsa mphamvu ndi madera. Chitani gawo limodzi pamasewera anu olimbitsa thupi, osapumula pakati pa masewera olimbitsa thupi. Bwerezani dera kamodzi kapena kawiri ndipo muotcha makilogalamu 300 mu theka la ola kusiyana ndi 150 kuchokera pachizolowezi cholemera.

Njira Zachitetezo

Chenjezo muyenera kudziwa musanaphunzitsidwe mphamvu.

Samalani mawonekedwe Mawonekedwe abwino ndiofunikira pazotsatira zabwino komanso popewa kuvulala. Chepetsani kukana kapena kubwereza pang'ono ngati simungathe kuyanjana bwino kapena mukufulumira kuti musunthire.

Muzipuma mokwanira Mukamaphunzitsa kwambiri, mumafunikira nthawi yochira; kupuma maola 48 pakati pa masewera olimbitsa thupi. Kulimbitsa minofu yanu kungachedwetse kupita patsogolo kwanu kapena, choyipa kwambiri, kumayambitsa kuvulala. Ngati mudakali ndi zilonda pambuyo pa tsiku lopuma, pumulani tsiku lina kapena awiri musanafike pamiyeso.

Imani ngati mukumva kuwawa Minofu yanu iyenera kutsutsidwa ndi womaliza, koma musamve ululu uliwonse m'magulu anu.

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