Pulogalamu yophunzitsira milungu isanu ndi iwiri kwa oyamba kumene
Cholinga chachikulu:
Mtundu: Fulbodi
Mulingo wokonzekera: obwera kumene
Chiwerengero cha zolimbitsa thupi sabata iliyonse: 2, 3
Zida zofunikira: barbell, ma dumbbells, zida zolimbitsa thupi
Omvera: amuna ndi akazi
Author: Doug Lawrence
Pulogalamu yophunzitsira yoyambira idzakupatsani njira yoti muzitha kusewera ndi chitsulo, kusilira mawonekedwe a atsikana komanso kudzidalira komwe sikunachitikepo. Masabata khumi ndi awiri akugwiritsa ntchito thupi lathunthu adzakonzekeretsani minofu yanu kugawanika kwamphamvu kwambiri.
Kufotokozera kwa pulogalamu yamaphunziro kwa oyamba kumene
Tonse tidayamba kwinakwake. Ngati simunaphunzitsepo zolemera, muyenera pulogalamu yomwe imakonzekeretsa minofu yanu kuti muphunzire kwambiri. Ndikofunikira kuti musunge pulogalamu yathunthu yamasabata 6 oyambirira, monga tafotokozera m'nkhaniyi, kenako ndikupitilira milungu 7-2.
Ngati mwatsopano ku masewera olimbitsa thupi ndi masewera olimbitsa thupi, funsani zabwino zake mu ndemanga za nkhaniyi; onetsetsani kuti mukuyenda panjira yoyenera ndipo nthawi yanu ku bwalo lochitira masewera olimbitsa thupi sichiwonongeka! Tsatirani momwe mukuyendera mu akaunti yanu, izi zikuthandizani kusintha katunduyo kutengera zotsatira, ndipo, chofunikira, kuwunika momwe mukuyendera kumakulimbikitsani kukulirakulira kwakukulu.
Poyamba, musagwiritse ntchito mopitirira muyeso masewera olimbitsa thupi omwe amalekanitsa minofu ndikutsindika kulimbitsa thupi kwakukulu. Chofunikira kwambiri ndikukonzekeretsa thupi lonse kuti lizinyamula katundu wambiri, kukhala ndi mawonekedwe othamanga, kusintha kwa barbell ndi simulators. Ndikofunika kusunga njira yolondola kuyambira pachiyambi, osalimbikira zolemera kwambiri, yang'anani pa njirayi, mtsogolomu izi zidzapangitsa minofu yabwinoko ndikukula mwachangu kwa "magawo" anu.
Zomwe oyamba kumene ayenera kuwerenga
Masabata 1-6: Kulimbitsa Thupi Lathunthu
Chifukwa chake, timayamba ndikupanga masewera othamanga pakuphunzitsa dera ndikukonzekeretsa minofu yama hellen yophunzitsira kugawanika. Pakadutsa mwezi ndi theka mutha kukhala wothamanga wolimba, wokonzekera kutalika kwatsopano kwa "chitsulo".
- Chitani zolimbitsa thupi zilizonse kawiri pamlungu ndi tsiku limodzi lopuma osachepera pakati pa masiku ophunzitsira.
- Kwa milungu itatu yoyambirira ya masewera olimbitsa thupi, pangani magawo 15 obwereza: Kwa milungu 4 mpaka 6, pangani magawo awiri obwereza 12 pazigawo za thupi zomwe zikuwonetsedwa (pogwiritsa ntchito zolemera pang'ono pamagulu onse).
masabata 1-3
masabata 4-6
Sabata 7-12: Kugawanitsa Kwambiri Kwambiri
Mukadutsa gawo lazophunzitsira dera, limbikani ndikuyamba kumva minofu, mu sabata lachinayi, sinthani kuti mugawanitse maphunziro. Kugawa maphunziro kumakuthandizani kuti mulowetse gulu lililonse lamphamvu kwambiri komanso kuzama. Kuchita zolimbitsa thupi kwambiri kumafunikira kulimbitsa thupi ndi njira zina zamtundu uliwonse, zomwe pamapeto pake zimabweretsa kufunikira kogawa masiku ophunzirira kuti agwire ntchito ndi magulu amisempha. Kwa ife, tiyamba ndi kuphunzitsidwa kwa masiku awiri, komwe kumapangitsa kuti thupi lonse lizitha sabata limodzi.
- Gawani thupi lanu magawo awiri (kumtunda ndi kumunsi), onjezani kuchuluka kwamaphunziro mpaka atatu pa sabata ndi tsiku limodzi lopuma, osachepera pakati pa masiku ophunzitsira (mwachitsanzo, Lolemba, Lachitatu, Lachisanu).
- Chitani chimodzi mwazigawo ziwirizi mosinthana. Mu sabata yoyamba, yesani kulimbitsa thupi # 1 kawiri, sabata yamawa, Chitani masewera olimbitsa thupi # 2 kawiri, ndi zina zotero.
- Khalani ndi kubwereza monga momwe mwalangizira.
- Mpumulo masekondi 60-90 pakati pa seti.
- Zochita zina ndi zina nthawi ndi nthawi zogwiritsira ntchito minofu m'njira zosiyanasiyana.