Masiku ano, anthu ochulukirachulukira amatsata zolimbitsa thupi, ndipo anthu ena amayamba kulowa nawo masewera olimbitsa thupi kuti azichita masewera olimbitsa thupi, osati kungochita masewera olimbitsa thupi, ndiko kumvetsetsa bwino kwa kulimbitsa thupi kumakulirakulira, osawopanso maphunziro amphamvu. Kaya ndikumanga minofu kapena kulimbitsa thupi, kuphunzitsa mphamvu kungatithandize kuti tikhale ndi thanzi labwino.

Komabe, panthawi imodzimodziyo, anthu ambiri ndi osavuta kugwa mu kusamvetsetsana kwa thupi, alibe dongosolo la sayansi kuti amvetsetse chidziwitso cha thupi, koma kuphunzitsidwa mwachimbulimbuli, khalidwe lotere ndilosavuta kupanga kulimbitsa thupi kukhala kovulaza thupi. Choncho, ndikofunika kuphunzira njira zothandiza zolimbitsa thupi musanagwire ntchito.

Nawa zochitika zochepa zolimbitsa thupi kuchokera kwa omenyera nkhondo kuti akupangitseni kukhala olimba mwasayansi, kupewa minda yamigodi, ndikusintha zolimbitsa thupi!

1. Fotokozani zolinga zanu zolimbitsa thupi
Anthu ena olimba ndikumanga minofu, ndipo anthu ena olimba ndi kuchepetsa mafuta, kwa anthu omwe ali ndi mafuta ambiri, kuchepetsa mafuta ndi chinthu choyamba chimene mumachita, ndipo kwa anthu omwe ali ndi mafuta ochepa thupi, kumanga minofu ndiyo njira yaikulu ya kulimba kwanu.
Pali kusiyana pakati pa njira zophunzitsira za kumanga minofu ndi kutayika kwa mafuta, kuchepetsa kuchuluka kwa mafuta a thupi makamaka kumachokera ku masewera olimbitsa thupi, kulimbitsa mphamvu monga chowonjezera, ndi kumanga minofu makamaka kumachokera ku maphunziro a mphamvu, masewero olimbitsa thupi monga chowonjezera.

mphamvu maphunziro makamaka amatanthauza anaerobic kupuma yochokera maphunziro, monga mipiringidzo maphunziro, dumbbell maphunziro, zokhazikika zida maphunziro ndi sprint ndi kayendedwe zina zophulika, mayendedwe amenewa makamaka kuchita masewera olimbitsa thupi minofu, kusintha minofu misa maphunziro, sangathe kutsatira kwa nthawi yaitali. .
Kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi makamaka masewero olimbitsa thupi, amatha kupitiriza kutsata maphunziro oyaka mafuta, monga kuthamanga, kusambira, kusewera, masewera olimbitsa thupi ndi maphunziro ena, malinga ndi zosiyana za thupi, mukhoza kupitiriza kuumirira mphindi 10 mpaka ola limodzi. .

2. Sinthani mwamakonda dongosolo lasayansi lolimba
Pambuyo cholinga cha olimba wanu bwino, muyenera mwamakonda asayansi ndi zotheka olimba maphunziro, maphunziro akhungu zimakhudza zotsatira olimba, komanso zosavuta kusiya.
Dongosolo lolimbitsa thupi lasayansi limatha kuwongoleredwa mkati mwa maola 1.5, osatalikirapo. Masitepe olimbitsa thupi: Kutenthetsa - kuphunzitsa mphamvu - cardio - kutambasula ndi kupumula.

Pamene tidayamba, maphunziro mphamvu ayenera kutsata muyezo lakhalira, m'malo kufunafuna kulemera, pamene bwino ndi olimba kayendedwe ka njanji, ndiye kuyamba maphunziro kulemera, kumanga minofu anthu kusankha 8-12RM kulemera, kutaya mafuta anthu kusankha 10-15RM kulemera akhoza. kukhala.
Kuchita masewera olimbitsa thupi kuyenera kusintha pang'onopang'ono kuchoka ku mphamvu zochepa kupita ku mapulogalamu apamwamba kwambiri, omwe angachepetse kuwonongeka kwa minofu. Kwa anthu omwe amataya mafuta, nthawi yochita masewera olimbitsa thupi ndi 30-60 mphindi, ndipo kwa anthu omwe amamanga minofu, nthawi yochita masewera olimbitsa thupi ndi mphindi 30.

3, kulimbitsa thupi kuyeneranso kuphatikiza ntchito ndi kupuma, kupatsa thupi masiku 1-2 pa sabata kuti lipumule
Kuphatikiza ntchito ndi kupuma kumatha kuyenda bwino ndikupangitsa kuti thupi lisinthe bwino. Gulu la minofu lomwe likukhudzidwa liyenera kupumula kwa masiku 2-3 mutatha maphunziro, choncho konzani 2-3 minofu yophunzitsa nthawi iliyonse panthawi yophunzitsira mphamvu, kuti gulu la minofu lisinthane kukonzekera maphunziro ndi kupuma, kuwonjezera apo, mukhoza kukonzekera 1- Masiku a 2 nthawi yopumula kwa thupi sabata iliyonse, kuti thupi lizitha kupuma, ndipo mudzakhala ndi chilimbikitso chabwino kuti muyambenso kuphunzitsidwa sabata yachiwiri.

4. Sinthani dongosolo la maphunziro pafupipafupi

Pokhala olimba, tiyenera kupitiriza kuphunzira ndi kufotokoza mwachidule, m'malo mopanga ndondomeko yophunzitsira, yomwe ingakhale kamodzi.Pulogalamu yolimbitsa thupi siimakhazikika, mawonekedwe a thupi la thupi, kupirira kwa minofu kudzapitirizabe kusintha pochita masewera olimbitsa thupi, kulimbikitsani, muyenera kupitiriza kupititsa patsogolo dongosolo la maphunziro, thupi likhoza kupitiriza kupita patsogolo, kupanga chithunzi chabwino kwambiri. .
Nthawi zambiri, pambuyo 2 miyezi maphunziro, choyambirira olimba dongosolo wayamba kusintha, mungayesere kuwonjezera katundu, kusintha kayendedwe, kulimbikitsa maphunziro kwambiri, kufupikitsa imeneyi nthawi, kuti apitirize kulimbikitsa gulu la minofu.