Nthawi yoyamba ku masewera olimbitsa thupi - ndiyambira pati?

"Fulumira, useketsa anthu" - nzeru zamtundu, zogwirizana nthawi zonse. Mwambiwu umabwera m'maganizo ndikawona oyamba kumene mu masewera olimbitsa thupi. Monga lamulo, zolakwitsa zomwe amapanga zimakhala zodziwika bwino mosavuta. Zachidziwikire, sizingatheke kupeweratu zolakwika zonse - komabe ndizotheka. Kuti muchite izi, muyenera kusankha mphunzitsi, choyamba muphunzire naye zoyambira, malingaliro, malingaliro, kenako ndikupita kwa oyeserera.

Ntchito yofunika kwambiri ya wophunzitsayo ndikuwonetsani njira yochitira masewera osiyanasiyana pamasewera, kukuthandizani kuwerengera katundu ndikusankha zolimbitsa thupi. Zochita zoyang'aniridwa zidzakuthandizani kupewa kuvulala ndikukwaniritsa zomwe mukufuna mwachangu.

Chofunika kudziwa musanayambe kuchita masewera olimbitsa thupi

Ndikofunikira kwambiri kukonza chakudya chanu ndi malingaliro m'malingaliro. Chifukwa chake, pakati pa chakudya chomaliza ndi makalasi payenera kupuma maola 1-1,5. Mukamaliza maphunziro, ndi bwino kudya ola 0,5-1. Kuti musasokoneze kuchuluka kwa madzi m'thupi, m'pofunika kumwa madzi asanaphunzire, ataphunzira komanso ataphunzira. Kuphatikiza pa kutonthoza kwamkati, kutonthoza kwakunja kulinso kofunikira: zovala zophunzitsira ziyenera kukhala zabwino, siziyenera kumangitsa thupi lanu kapena kukumba, zikuyenera kukupatsani malo oti muchitepo kanthu. Muyeneranso kulingalira izi pasadakhale.

Zolakwitsa zofala kwambiri za newbies ndikukhala achangu kwambiri. Ku bwalo lamasewera, woyamba amachita masewera olimbitsa thupi osiyanasiyana, amayesetsa kuti asaphonye kalikonse. Izi zimabweretsa kugwira ntchito mopitilira muyeso ndikukana kuphunzira mtsogolo. Ndibwino kuti musafulumire pankhaniyi.

Ngati zolimbitsa thupi zikuchitidwa moyenera, minofu iyenera kupweteka pang'ono, ndipo mumakhala kuuma. Izi zimatha pambuyo pa masiku 2-4. Ngati mukumva kupweteka kwamafundo ndi msana, muyenera kusiya maphunziro anu nthawi yomweyo. Ngati izi zikuwonetsedwa, zikuwoneka kuti njira zolimbitsa thupi sizolondola kapena kulemera kwake sikulondola.

Kuphunzira zolimbitsa thupi

Kulimbitsa thupi kumayenera kukhala ndi magawo atatu - kutentha, gawo lalikulu, masewera olimbitsa thupi.

Ntchito yotentha ndikutsegula ntchito ya kupuma ndi kuzungulira kwa thupi, kutentha minofu yomwe izinyamula gawo lalikulu la kulimbitsa thupi. Nthawi zambiri, mavuto akulu oyamba amadza chifukwa chonyalanyaza kutentha (kuvulala, kusapeza bwino ataphunzira, ndi zina zambiri). Kutenthetsa kuyenera kukhala kwa mphindi 10-15. Iyenera kukhala ndi mphindi zisanu za cardio pamakina aliwonse a cardio kuti akonzekeretse mtima, zovuta zowerengera zolimbitsa thupi, zolimbitsa mwamphamvu komanso zolimbitsa thupi kuti zikonzekeretse ziwalozo.

Ntchito yayikulu ndikuchita zolimbitsa thupi zamagulu omwe akukonzekera. Chiwerengero cha masewera olimbitsa thupi, maseti ndi kubwereza chimadalira kwambiri zolinga za munthu aliyense ndipo zimasiyana. Gawo lalikulu la kulimbitsa thupi liyenera kukhala zolimbitsa thupi 6-8. Gulu lililonse laminyewa liyenera kukhala ndi zolimbitsa 1-3. Ndikofunikira kuti oyamba kumene azigwiritsa ntchito minofu yonse polimbitsa thupi kuti aphunzitse matupi awo kuyenda moyenera ndikukumbukira njira yoyeserera. Zochita zolimbitsa thupi zimakonzedwa mu maphunziro malinga ndi mfundozo kuchokera kuzovuta (zolumikizana zingapo zamagulu akulu amisempha) kukhala zosavuta (zolumikizira limodzi paminyewa yaying'ono). Pamapeto pa kulimbitsa thupi kwanu, samalani kuti mugwiritse ntchito abs yanu.

Kuchuluka kwa njira kwa oyamba kumene sikuyenera kukhala kwakukulu - Njira 2-3 muzochita zilizonse ndizokwanira. Chiwerengero cha kubwereza mwanjira iliyonse ndi 10-12. Mpumulo pakati pa seti - mpaka kupuma ndi kugunda kwa mtima kubwezeretsedwanso. Nthawi zonse mukakhala okonzeka, pitilizani kulimbitsa thupi. Pafupifupi, zotsalazo mukamaliza seti iliyonse ndi mphindi 1,5.

Tiyeni tiwone malingaliro monga kuchuluka kwa njira, kuchuluka kwa kubwereza. Mwachitsanzo, tiyerekeze kuti mumaphunzitsa minofu yanu ya mwendo pochita Gulu la Paphewa la Barbell. Tidapita pazoyimitsa, tidanyamula cholembera paphewa, tidachita nawo ma squat 8, kenako ndikubwezeretsanso. Poterepa, mwakhala ndi 1 yokhala ndi 8 reps. Mutha kupuma ndikubwereza zochitikazo kawiri kawiri, kenako mupumulanso ndikupitilira gawo lina lotsatira.

Cholinga cha gawo lachitatu la maphunzirowa ndikuwonetsa kupuma ndi magazi. Ndibwino kuti mutenge mpweya wokwanira 5-10, ndikuchita zovuta zosavuta ndikumangirira pa bar.

Zida zolimbitsa thupi

Pali mitundu itatu yazida m'malo olimbitsira thupi: zida zophunzitsira mphamvu, zida zama cardio ndi zolemera zaulere (zopumira ndi zopangira).

Makina olimba amafunikira kuti agwiritse ntchito minofu mu njira ya anaerobic pogwiritsa ntchito zolemera. Pa iwo mumapereka katundu kumtundu wamafupa. Zambiri mwa zoyambira zoyambira ziyenera kuchitidwa pa simulator. Chowonadi ndi chakuti wothamanga woyamba samamvanso bwino thupi lake ndipo alibe chidziwitso cha njira yochitira masewera olimbitsa thupi yomwe ingamulole kuti asalakwitse. Kuyenda kwa makina amagetsi kumaganizidwiratu, zomwe zingakuthandizeni kumva minofu yanu.

Ophunzitsa Cardio amapereka makamaka katundu wokwanira mthupi mmawonekedwe a aerobic. Pa iwo mumaphunzitsa kupirira kwa dongosolo lamtima. Amakhala oyenera iwo omwe akuyang'ana kuti achepetse thupi kapena kutentha kuti achite masewera olimbitsa thupi kwambiri.

Zolemera zaulere ndizomwe zimakhala zopanda pake. Pali zolimbitsa thupi zoyambira gulu lililonse laminyewa, zomwe zochuluka zomwe zimachitika ndi ma dumbbells ndi ma barbells. Kuti minofu yanu izitha kunyamula moyenera, mosaganizira zolinga, musaiwale za zida zamtunduwu. Komabe, kuwonjezera zolemera zaulere ziyenera kuchitidwa pang'onopang'ono. Izi ndizowona makamaka pakuchita masewera olimbitsa thupi ovuta.

Chitsanzo cha pulogalamu yoyambira

Konzekera: 5 mphindi pa elliptical wophunzitsa ndi zolimbitsa thupi.

Gawo lalikulu: Zochita 8, iliyonse yomwe imachitika m'mabuku 2-3 obwereza 10-12.

1. Kusindikiza mwendo mu simulator;
2. Kutambasula kwa mwendo wapansi mu simulator;
3. Kupindika kwa mwendo wapansi mu simulator;
4. Kokani mzere wolunjika pachifuwa;
5. Cham'mbali chipika Chikoka;
6. Limbikitsani kuchokera pachifuwa mu Hammer simulator kapena ma push-up (ndizotheka kuchokera m'maondo);
7. Kupeta ndi ma dumbbells mbali zonse;
8. Ziphuphu zonama.

Kuzizira Pansi: Mphindi 15 wa cardio ndikutambasula kosavuta.

Monga mulingo wamaphunziro, mutha kusintha miyendo ndikuwonjezera zolimbitsa thupi - mapapu omwe ali mu simulator ya Smith, phunzirani njira yolanda mu simulator yomweyo. Kenako pang'onopang'ono mulitsani mawu anu olimbitsa thupi, kuti muphunzire kayendedwe katsopano ndi ma barbells ndi ma dumbbells.

Oyamba kumene ambiri amaganiza kuti minofu imalimba ndikupilira ndi maphunziro, koma sizili choncho konse. Mukamaphunzira, thupi lonse limalandira chidwi choloza komwe lingasunthire, pomwe njira zoyaka mafuta ndi minofu ikukula zimachitika nthawi yopuma. Mwachitsanzo, ngati mwachita masewera olimbitsa thupi kuti muchepetse thupi, minofu ya adipose pankhaniyi idzawonongeka makamaka mutaphunzitsidwa.

Chifukwa chake, timaliza kuti: chakudya choyenera chophatikizika ndi kupumula kwabwino ndichinsinsi cha kulimbitsa thupi bwino komwe kumabweretsa zotsatira.

Zabwino zonse pantchito yovutayi - kupanga chithunzi!