La kukana mphamvu Ndi kuthekera kwa thupi kukana kutopa. Pachifukwa ichi, chomwe chimayesedwa ndikulimba kwa katunduyo komanso kutalika kwa nthawi yomwe othamanga amayesetsa kuthana ndi kutopa m'mizere yobwereza. Masewera monga kuthamanga mosalekeza kapena maseketi otsika mwamphamvu amalola kudziwa kukana komwe kumatha kuwerengedwa ngati kwakanthawi kochepa, kwapakatikati kapena kwakutali. Mwambiri, ntchito zotsutsa zochepa zimagwiritsidwa ntchito kuonjezera nthawi yogwira ntchito.
Mwachidule, si kanthu koma mphamvu khalani ndi mphamvu mokhazikika panthawi yomwe zochitika kapena masewera amasewera, chifukwa chake, zimakhazikika pazoyambira, ngakhale zili zolimba kuposa 40 kapena 50% yamphamvu kwambiri, nthawi zambiri pamakhala kusintha kwa anaerobic. Mphamvu zopirira zimapezeka pamitundu yambiri yamasewera.
Malinga ndi a Juan José González-Badillo, Pulofesa wa Theory and Practice of Sports Training ku Faculty of Sports Science of the Pablo de Olavide University of Seville, poganizira zosowa zamasewera aliwonse amaphunzitsidwa kutengera momwe mavuto aliri yofunikira pamasewera aliwonse:
M'maseŵera momwe mphamvu zazikulu ndi mphamvu zophulika, poyang'anizana kwambiri, amatenga gawo lalikulu, akuganiza kuti azichita 3-4 mndandanda wa 1RM (kubwereza kokwanira)
Kuti athe kupirira mwamphamvu, akufuna kuti apange ma 3-5 ma 8-20 reps mwachangu kwambiri ndipo ndi 30-70% ya 1RM, ogwiritsa ntchito 60 ″ -90 ″.
Pa masewera opirira okhala ndi mphamvu zochepa, akuwonetsa kuti azichita ma seti asanu a 5 kapena kupitilira apo pa 20-30% ndikuchedwa kuthamanga komanso kupumira pang'ono (40 ″ -30 ″).
Mphamvu zonse komanso kupirira kumatha kuphunzitsidwa nthawi imodzi ndipo ayenera kukhala mphunzitsi yemwe amasintha magwiridwe antchito ake ndipo amakonda kugwiritsa ntchito bwino kulimbitsa thupi kulikonse.
ubwino
- Bwino kukula kwa mtima ndi magazi
- Imalimbitsa dongosolo la kupuma
- Amathandizira minofu
- Imalimbikitsa kukula kwa minofu
- Amalimbitsa mafupa
- Amathandizira kuchepa kwamafuta amthupi
- Imalimbikitsa kuchira
- Zonjezerani kuchuluka kwa mankhwala
malangizo
1. Pewani kusokonezedwa ndi maphunziro
2. Ganizirani magwiridwe antchito othamanga poyerekeza ndi kuchuluka kwa ntchito.
3. Samalani ndi kubwerezabwereza
4. Onjezerani kukula pang'onopang'ono
5. Kukonzekera kwamaphunziro payokha
6. Onetsetsani zosowa za wothamanga