Wophunzitsa mphamvu ndi munthu yemwe nthawi zonse amagwiritsa ntchito zida zamtundu wa zida pophunzitsa, kapena amagwiritsa ntchito zolemetsa zaulere, koma sanaphunzire njira yolondola, ndipo samachita maphunziro a barbell ndi manja aulere.

Ngakhale mwakhala mukuchita masewera olimbitsa thupi kwa zaka zambiri ndiyeno mukuchita masewera olimbitsa thupi a bicep tricep mu masewera olimbitsa thupi, kuchita masewera olimbitsa thupi ndi masewera ena ndi makina a Smith, mukadali wophunzira.

Mwachidule, ngati simungathe kuchita zoyambira molondola (kapena simukutsimikiza ngati mukuzichita molondola) monga ma squats, ma deadlift, kukankha, kukanikiza mapewa, mapapu, kukoka ndi kuphatikiza kwina, ndiye kuti nkhaniyi ndi zanu.

Tsopano tiyeni tiwone nsonga zophunzitsira za omaliza maphunziro amphamvu aakazi!

1. Phunzirani mayendedwe oyenera

Izi ndizofunikira kwambiri kuti mutenge nthawi kuti muphunzire kuyendetsa bwino mayendedwe mukamayamba maphunziro amphamvu. Musalole kuti muphunzire kaimidwe kolakwika poyamba, ndipo pamapeto pake zidzakhala zovuta kuchotsa chizoloŵezicho.

Poyambira, chinthu chokhacho chomwe muyenera kuyang'ana nacho ndi mtundu wamayendedwe anu!

Kaya kukoka kolimba kumatha kukhala ndi torso yokhazikika komanso yosalowerera ndale, malo olondola amphamvu yokoka, kaya angagwiritse ntchito mphamvu ya mgwirizano wa chiuno; Kaya makina osindikizira a benchi amatha kutsimikizira kukhazikika kwa lamba la mapewa, kaya amatha kuyendetsa kayendedwe ka barbell; Mukamachita masewera olimbitsa thupi, mutha kugwirizanitsa minofu yam'mbuyo bwino m'malo mwa mikono yanu… Izi ndi zinthu zomwe zimatenga nthawi kuti muphunzire!

Njira yabwino yochitira izi ndikupeza mphunzitsi wodalirika kuti akuthandizeni kuphunzira njira zoyendetsera kayendetsedwe kake ndikuthandizani kusintha kayendetsedwe kake!

2. Muziganizira kwambiri mfundo zofunika kwambiri

Ngati pamapeto pake mwaganiza zoyamba maphunziro a mphamvu, yang'anani pazoyambira za miyezi ingapo yoyambira.

Gulu lililonse lofunikira limakhala ndi njira yogwirira ntchito yomwe iyenera kukumbukiridwa, tangoganizani ngati mutaloweza pamtima (kapena zinsinsi za masewera ankhondo), kodi ndibwino kukumbukira mafomu 6, kapena 20?

N'chimodzimodzinso pamene thupi lanu liyamba kuchita masewera olimbitsa thupi, palibe chifukwa chokakamiza mayendedwe ambiri m'thupi lanu nthawi imodzi, sizingapindule kwambiri.

Dzichitireni zabwino, poyambira kulimbitsa mphamvu, lolani kuti muyang'ane pang'onopang'ono pang'onopang'ono, kudzera mumaphunziro amayendedwe oyambira, mutha kudziwa bwino malusowo ndikumanga mphamvu pang'onopang'ono.

Malingaliro pazochitika zoyambira ndi izi:

Squat/kukoka mwamphamvu/Kokani kapena gwetserani pansi/mzere/benchi kusindikiza/kukankha mapewa

Izi ndiye zoyambira, ndipo ngati ndinu watsopano, mutha kuwonjezera mapapu/Bridges/etc! Zochita izi zidzaphunzitsa gulu lanu lonse la minofu ndikudya zambiri!

Musaganize kuti muyenera kuphunzira masewera olimbitsa thupi 10 kuti mulimbikitse minofu yanu, kapena kuchita masewera olimbitsa thupi ophatikizana ambiri (ma curls, makutu atatu) kuti muphunzitse minofu yaing'ono iliyonse payekha.

Monga novice, muyenera kuyang'ana kwambiri mayendedwe apawiri kuti mukulitse luso lanu ndikukhala amphamvu nthawi yomweyo.

3. Dziwani kuti simumakula kwambiri.

Ndizochitika ziti zomwe zimakupangitsani kuti muwoneke "wamkulu"? Yankho ndiloti, mafuta ochuluka a thupi!!

Kumbukirani, "kukhala ndi minofu" sikumakupangitsani kuti muwoneke "wamkulu", "kukhala ndi mafuta" kumachita! Osadandaula za kusintha kukhala msungwana wowopsa wa minofu!

Kuphunzitsa mphamvu kumamanga minofu, kumawonjezera kagayidwe kanu kagayidwe, kumawotcha mafuta amthupi, ndikukupatsani mawonekedwe ocheperako omwe mukufuna.

4. Muziganizira kwambiri za kukhala wamphamvu

Kaya cholinga chanu chachikulu ndi chotani, yang'anani pakukhala olimba, osati pa paketi sikisi kapena m'chiuno mwanu.

Kuyang'ana pa kulimbitsa si njira yokhayo yabwino kwa oyamba kumene kupeza zotsatira za maphunziro, kungakhalenso chilimbikitso chachikulu. Mphamvu zoyambira nthawi zambiri zimapita patsogolo mwachangu kumayambiriro kwa maphunziro, ndipo kukhala amphamvu sabata iliyonse ndikusintha kwabwino.

Mukatha kudziwa mayendedwe oyambira, muyenera kudzipatsa zovuta kuti mukhale wamphamvu! Atsikana ambiri adakali mdziko la kukweza mapaundi 5 a dumbbells apinki, ndipo maphunzirowa sasintha chilichonse kwa inu!

Anyamata ndi atsikana maphunziro njira si wosiyana, osati kuganiza kuti anthu ena amanena kuti atsikana ang'onoang'ono kulemera nthawi zambiri zabwino, kudziwa mzere ndi minofu misa ndi kugunda kwa thupi mafuta, ndi kufuna kupeza minofu muyenera kutsutsa kulemera.