Kodi munayesapo kuphunzitsa mphamvu? Maphunziro amphamvu ndi masewera olimbitsa thupi a anaerobic omwe amayang'ana kwambiri kumanga magulu a minofu ndipo angatibweretsere madalitso angapo. Kuphunzitsa mphamvu sikuli koyenera kwa achinyamata okha, komanso koyenera kwa anthu azaka zapakati.

Maphunziro a mphamvu wamba atha kugawidwa mu: kudziphunzitsa zolemetsa ndi kulemera, kudziphunzitsa zolemetsa monga squat, kukoka-mmwamba, kukankhira mmwamba, thabwa, kukweza mbuzi ndi mayendedwe ena olemera, komanso zolimbitsa thupi zimatha kugwiritsa ntchito zotanuka, ma barbell, ma dumbbells. ndi zida zina zochitira masewera olimbitsa thupi.

Zotsatira za masewera olimbitsa thupi osiyanasiyana ndizosiyana, makamaka mu 6-12RM (RM imatanthauza "kubwereza kulemera kwakukulu"), imatha kusintha kukula kwa minofu, 12-20RM makamaka imakuthandizani kuti muwongolere mzere wa minofu ndi elasticity, ndi zina zambiri. kuposa 30RM ndizofanana ndi kuchita masewera olimbitsa thupi.

Kotero, ubwino wa maphunziro a mphamvu kwa anthu azaka zapakati ndi chiyani?

1. Maphunziro a mphamvu amatha kuchepetsa ukalamba wogwira ntchito

Kukalamba kumayamba ndi kutayika kwa minofu ndi kuchepa kwa mafupa, ndipo kuchepa kwa mafupa kumayamba ali ndi zaka 35 ndipo kutayika kwa minofu kumayamba ali ndi zaka 30, ndipo anthu omwe sachita nawo masewera olimbitsa thupi amachepetsa pa mlingo wa 0.5% mpaka 2% chaka.

Kumamatira ku maphunziro a mphamvu kungathe kulimbikitsa gulu la minofu ya thupi, kuteteza kutayika kwa minofu, ndi minofu imatha kuteteza mafupa athu, minofu yolumikizana, thupi lidzakhalabe losinthika komanso lolimba.

2. Maphunziro a mphamvu amatha kupanga chithunzi chabwino

Minofu ndi minofu yowononga mphamvu ya thupi, ndipo anthu omwe ali ndi minyewa yambiri amatha kudya zopatsa mphamvu zambiri tsiku lililonse, kuletsa kudzikundikira kwamafuta, kumathandizira kuchepetsa kunenepa kwambiri kwazaka zapakati, komanso kukonza mzere wa thupi, kukuthandizani kupanga thupi lolimba. , kuyang'ana bwino mu zovala, ndipo anthu adzakhala olimba mtima.

3, maphunziro mphamvu akhoza kusintha thanzi index

Maphunziro amphamvu amatha kuyambitsa gulu la minofu ya thupi, kusintha ululu wammbuyo, kupsinjika kwa minofu ndi matenda ena ang'onoang'ono, komanso chitetezo chawo chokwanira, kukana matendawa, kulimbitsa kufalikira kwa magazi, potero kuwongolera zovuta zazikulu zitatu, kuchepetsa kuchuluka kwa matenda.

4. Kuphunzitsa mphamvu kungathandize kuti muwoneke ngati wachinyamata

Minofu imakhalanso ndi mphamvu yosungira madzi, zomwe zimapangitsa kuti khungu lanu likhale lolimba komanso lofewa komanso limachepetsa maonekedwe a makwinya. Mudzapeza kuti anthu azaka zapakati omwe amaumirira pa maphunziro a mphamvu adzawoneka aang'ono komanso amphamvu kuposa anzawo.

5. Kuphunzitsa mphamvu kumatha kumasula kupsinjika ndikuwongolera kukana kupsinjika

Kuphunzitsa mphamvu kumatha kulola kuti malingaliro anu akhale ndi catharsis yolondola, kukuthandizani kuchotsa malingaliro oyipa, kupumula thupi ndi malingaliro anu, kukulolani kuti mukhale ndi chidaliro chochulukirapo kuti muyang'ane ndi moyo ndi ntchito, ndikukhalabe okhutira ndi moyo.

chithunzi

Komabe, anthu azaka zapakati kuti aphunzitse mphamvu, ayenera kulabadira mfundo zingapo:

1, sankhani mayendedwe anu olimba, yambani ndi zolimbitsa thupi zotsika, phunzirani mayendedwe, kuti minofu ipange kukumbukira koyenera, musachite mwachimbulimbuli maphunziro olemetsa poyambira.

2, osati masewera olimbitsa thupi gulu lina la minofu, koma thupi lonse minofu gulu, kuti thupi bwino chitukuko.

3, onjezerani mapuloteni okwanira, kukula kwa minofu sikungasiyanitsidwe ndi zowonjezera mapuloteni, zakudya zitatu kuti mudye zambiri za nkhuku, nsomba ndi shrimp, mazira, mkaka, ng'ombe ndi zakudya zina zamapuloteni.

4. Pirirani ndi kupilira. Kuphunzitsa mphamvu, mosiyana ndi cardio, sikumapereka zotsatira zofulumira. Tiyenera kusunga pafupipafupi masewera olimbitsa thupi, kuchita masewera olimbitsa thupi kuposa 3 pa sabata, ndi nthawi kuona thupi kusintha.

5. Pambuyo pa maphunziro, m'pofunika kutambasula ndi kumasuka gulu la minofu yomwe ikuyang'ana, zomwe zingapangitse kusokonezeka kwa minofu ndi mavuto opweteka ndikuthandizira thupi kuchira.