Posachedwapa, pakhala chisangalalo m’zochita zankhondo za kum’maŵa. Anthu ochulukirapo amayamba kupita ku masewera olimbitsa thupi, magawo ndi masukulu, komwe amapatsidwa chidziwitso chonse chofunikira chodzitetezera. Amuna amene amachita masewera a karati, pansi pazifukwa zina, amakhulupirira kuti kuti akule unyinji, munthu ayenera kudzimana mwachangu. M'malo mwake, izi ndizopanda pake, zomwe sizikudziwikiratu kuti zidachokera kwa ndani komanso liti zidawonekera m'malingaliro a anthu. Tsopano mumvetsetsa momwe mungapangire misala ya minofu popanda kutaya liwiro lanu.

Kodi kuphunzitsa mphamvu kumachepetsadi liwiro la womenya nkhondo?

Tiyeni tiyang'ane pa vutoli kuti potsirizira pake tichotse nthano zopusa ndi zopanda pake, zomwe zakhazikika m'maganizo a anthu a CIS m'nthawi ya USSR. M’zaka za Soviet Union, anthu anali kukayikira chilichonse chochokera Kumadzulo, kuphatikizapo masewera othamanga. Ambiri amakhulupirira kuti omanga thupi anali anthu odekha komanso okhwima, komanso kuti kuphunzitsa kulemera kumangolepheretsa kukula kwa liwiro. Ngakhale zili choncho, pali zitsanzo zosachepera ziwiri zowoneka bwino zakuti kugwira ntchito ndi zolemera zolemera si mdani, koma ndi wothandizira pakukula kwa makhalidwe othamanga.

1. Masutatsu Oyama ndiye woyambitsa Kyokushin Karate. Aliyense amadziwa ndikukumbukira liwiro la nkhonya ya munthu uyu, yemwe adagwetsa nyanga za ng'ombe paziwonetsero. Koma pazifukwa zina, palibe amene amawona momwe adaphatikizira kukweza kwa barbell ndikugwira ntchito ndi kulemera kwake.
   
2. Bruce Lee ndi munthu amene ali ndi sitiroko yofulumira kwambiri padziko lapansi, yemwe, ngakhale panthawi ya moyo wake ku nyumba ya amonke, nthawi zonse ankachita zolemera motsogoleredwa ndi mphunzitsi wake.

Ndiye, ndichifukwa chiyani kuthamanga kwa nkhonya kumatsika panthawi yophunzitsira mphamvu? Uku ndikusadziwa kodziwika bwino momwe mungapangire masewera olimbitsa thupi. Pogwira ntchito ndi kulemera, zolimbitsa thupi ziyenera kuphulika, osati zosalala, motere mudzatha kusunga liwiro, kukula, komanso kuonjezera kuchuluka kwa minofu.

Mfundo zazikuluzikulu za kukula kwa misa ndi liwiro pogwira ntchito ndi zipolopolo

Pali zinthu zingapo zofunika zomwe ziyenera kuwonedwa kuti musataye liwiro ndikukulitsa misa.

• Pochita masewera olimbitsa thupi mothamanga kwambiri, zolemera zokhazokha zimagwiritsidwa ntchito - pafupifupi 70% yapamwamba.
  
• Pogwira ntchito ndi zipolopolo, "chinyengo" chimagwiritsidwa ntchito.
  
• Kuchita masewera olimbitsa thupi kumachitika mwachangu kwambiri.
  
• mayendedwe onse ikuchitika mu yafupika matalikidwe.
  
• Zolimbitsa thupi zosiyanasiyana zimachitika, ngakhale zomwe simukuzikonda.
  
• Musanayambe kugwira ntchito ndi kulemera kwakukulu, muyenera kutambasula ndi chopepuka.

Cholakwika chachikulu cha anthu ambiri ndikuti amayesa kuchita zophulika panthawi yonse ya misa. Mwinamwake mwaiwala kuti thupi limazoloŵera kupsinjika maganizo, kotero zovuta ndi zenizeni za zochitikazo ziyenera kusinthidwa nthawi ndi nthawi.

Mitundu 3 yolimbitsa thupi kuti mupange misa ndi liwiro

Masukulu amakono a jiu-jitsu, karate ndi kumenyana ndi manja ayamba posachedwapa kuchita mitundu itatu ya maphunziro kuti apange misa ndi liwiro. Kale m'chaka choyamba cha maphunziro, oyamba kumene m'zigawozi anawonjezera liwiro la sitiroko ndi 50%, pamene minofu yawo inayamba ndipo sinali yosiyana ndi anthu omwe amadzipereka kwathunthu ku thupi.

Tiyeni tiwone zomwe mfundo izi ndi momwe tingagwiritsire ntchito:

1. Maphunziro osasunthika osunga zolemetsa ndi za kulimbikitsa minofu yomwe imagwira mkono kapena mwendo pankhonya.
   
2. Ntchito yophulika yokhala ndi zipolopolo - mumakweza zolemera zazikulu pokankha ndikuwonjezera liwiro la masewerawo.
   
3. Kutambasula ndi zolemera - Zochita zotambasula ndizofunikira pamasewera aliwonse ankhondo chifukwa zimamasula munthuyo. Ngati muwonjezera katundu pang'ono pazovuta, mutha kuchita bwino kwambiri mwachangu kuposa kutambasula kwa static.

Kuphatikizika koyenera komanso koyenera kwa mitundu iyi kumakupatsani mwayi wokulitsa kuchuluka kwa minofu ndikuwonjezera kuthamanga kwake.

Ndondomeko ya minofu ndi masiku ophunzitsira

Zovuta zakukula kwa misa ndi liwiro zimatha masabata 6, ndipo makalasiwo azisinthana molingana ndi mtundu wa 4/7 ndi 3/7. Chifukwa cha kugawa kumeneku pamasiku ophunzitsira, minofu ya wothamanga idzakhala ndi nthawi yopumula kuti ikule. Gulu lililonse la minofu liyamba kukwezedwa kamodzi pa sabata, ndipo dera lokha limawoneka motere:

• Kulimbitsa thupi A - Chifuwa, Triceps & Delts
  
• Kulimbitsa thupi B - kumbuyo, biceps ndi madelta akumbuyo
  
• Kulimbitsa thupi B - Miyendo Yokwanira

Abs sanatchulidwe pamndandandawu chifukwa amasinthasintha kumapeto kwa masewera olimbitsa thupi aliwonse.

Zovuta zolimbitsa thupi

Tsopano tiyeni tiwone masewera olimbitsa thupi omwe angakuthandizeni kukulitsa minofu ndi liwiro, monga momwe zimachitikira m'masukulu amakono a karati padziko lonse lapansi.

Maphunziro A

Kulimbitsa thupi B

Kulimbitsa thupi B

Atolankhani ikuchitika mu njira ziwiri kuti pazipita. Zochita zina zonse zakukula kwa misa ziyenera kuchitika mu seti 3-4 za kubwereza 8-12. Kupatulapo ndi mapiramidi ndi kupopera minofu ya ng'ombe (osachepera 20 kubwereza).

Kutsiliza

Zovuta zomwe zaperekedwa zidzakuthandizani kuti mukhale ndi misala ya minofu, osataya, koma ngakhale kuonjezera kuthamanga kwa zotsatira. Kumbukirani, simuyenera kutengeka nazo, chifukwa pakatha milungu 6 mphamvu ya pulogalamuyi idzachepa, muyenera kusintha. Zochita zolimbitsa thupi nthawi zonse kuti mugwedeze thupi lanu ndikulimbikitsa kukula kwa minofu.

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