Waukulu > Kupalasa Njinga > Kulemera kwa njinga zamayendedwe - mayankho othandiza

Kulemera kwa njinga zamayendedwe - mayankho othandiza

Kodi kunyamula zitsulo ndikwabwino pa njinga?

Umembala wa masewera olimbitsa thupi ndiokwera mtengo, ndi zina zambirikuphunzitsa kulemerazitha kusintha kwambiri-njingantchito.Kukweza zolemeraZimathandizira kusunga voliyumu ya minofu mukamakalamba kuti mutha kukwera mwachangu komanso mwamphamvu pazaka zambiri. Mphamvu zowonjezera zimatetezanso kuvulala.Juni 8, 2017





Kukwera njinga sikofunika nthawi zonse kukhala osangalala. Ndikudziwa kuti zolimbitsa thupi modabwitsa zitha kukupangitsani kuti mukhale olimba komanso olimba. Akatswiri ambiri masiku ano amatenga masewera olimbitsa thupi kuti apititse patsogolo kayendedwe kawo, choncho kodi masewera olimbitsa thupi angakhale omwe mwaphonya m'nkhaniyi? Ndipeza ngati china chonga ichi chikuyenera kupitilira masewera olimbitsa thupi.

Kuphunzitsa mphamvu mwamwambo kumachitika m'miyezi yozizira pomwe maubwino amagwiranso ntchito pang'ono ndikumanga malo othamangitsako, koma posachedwa oyendetsa njinga ambiri aphatikizira phazi lamphamvu kapena phiri lawo popeza lili m'njira zosiyanasiyana lingathandize ndipo lili ndi maubwino ambiri omwe Zikumveka ngati malo olimbitsira minofu yanu, mphamvu zomwe mungagwiritse ntchito kupalasa njinga ndikulimbitsa thupi, imodzi mwanjira zabwino kwambiri zokhalira wopalasa njinga zamphamvu kwambiri, ndiye kuti mupita kumalo ochitira masewera olimbitsa thupi ndikuyamba kuchita masewera olimbitsa thupi powonjezera kuchuluka kwanu Kuchita pa njinga sikungokupangitseni kuthamanga, komanso kukuthandizani kukhala oyendetsa njinga yabwinoko. Kotero kuti inunso mumavulazidwa ngati woyendetsa njinga, ndikudziwa kuti kugwira ntchito mu Gym kumathandizanso ndikuthamangitsa othamanga nthawi zambiri mochuluka l Kuwononga nthawi yochita masewera olimbitsa thupi ngati njinga. Chifukwa chake ngati mukufuna kuchita masewera olimbitsa thupi m'mbuyomu masewera olimbitsa thupi angakuthandizeni kugwiritsa ntchito masewera olimbitsa thupi ngati gawo la masewera olimbitsa thupi. Pali woyendetsa njinga yemwe mukudziwa kuti sindinatero koma wophunzitsa wanga adakhala zaka zingapo zapitazi mu Ntchito yanga ndikudziuza kuti monga nthawi ndi msinkhu zidakula, zidayamba kupezeka kuti ndiyenera kuyesa ndikusunga zomwe ndinali nazo kale, komanso kuwonetsetsa kuti thupi langa silikuvulala.

Amadziwa kuti pali zabwino zoyambira nazo. Kuthamanga ndi ntchito yopanikizika kwambiri yomwe imathandizira malo anu koma sichithandiza kwambiri mafupa anu, kuphatikiza kulimbitsa mphamvu kungathandize kudzaza mipata yomwe Imakhalapo chifukwa cha masewera olimbitsa thupi mwa kumanga mafupa olimba, omwe amakulitsa Kugwirizana, kupewa kuvulala komanso kuvulala komwe anthu oyenda pa njinga amakumana nako zimapweteka m'mbuyo, khosi ndi kupweteka kwa bondo Zina mwazomwezi ndizosapeweka, koma zambiri zimachitika chifukwa cha kusamvana bwino kwa minofu, ndikuphatikizanso kuphatikiza zolimbitsa thupi komanso kutambasula mwachizolowezi kumathandizira kulimbitsa minofu yanu ndikupewa kuvulala kumeneko.



Kuvulala, ndipo amatha kuyambitsa minofu yanu musanakwere. Kafukufuku akuwonetsa kuti akatswiri ambiri oyenda pa njinga amakhala ndi kuchepa kwa mafupa. Ndikudziwa bwino vutoli pomwe ndidathyola chiuno katatu pochita zinthu zolemetsa ndichifukwa chake ndichabwino kwambiri kwa anthu omwe avulala mafupa, komabe, zikutanthauza kuti muyenera kuchita zina monga kulimbitsa thupi kuti mukhale ndi mafupa olimba ndi zinthu zophatikizika momwe mungayambitsire kufooka kwa mafupa Mumakhala nthawi yayitali pa njinga yopanda zovuta pamsana kapena m'chiuno ndipo ngakhale nthawi zina zimamveka ngati mukuyenda mwamphamvu.

Mphamvuzi sizigawidwa mwanjira yoti zizipanikiza kwambiri mafupa anu, zomwe ndizofunikira kuti mafupa akule, fupa liyenera kupeza gawo limodzi mwa magawo khumi a mphamvu yomwe ikufunika kuti iphulike, kuti ipangitse kukondoweza koyenera mwa kukulitsa kuchuluka kwa mchere wamafupa , maphunziro a biometric ndi Jumping Atha Kuwonjezeka Kupanikizika Komwe Kumathandiza Pamagulu Ochepa Amchere Olimbitsa thupi monga squats ndi ma deadlifts alibwino kwenikweni kupsinjika mafupa, kunyamula zolemetsa ndi njira yoyenera ngati trapcyclist ndikadakhala ndikuchita masewera olimbitsa thupi kamodzi kapena kawiri pa sabata, koma pamakhala masiku omwe ndimakwera msewu wosavuta m'mawa kenako ndimachita masewera olimbitsa thupi masana, koma oyenda pamsewu sabata limodzi ndikwanira, nthawi yozizira ndi nthawi yabwino kuyamba kuwonjezera zolimbitsa thupi ku pulogalamu yanu kuti muyambe kuchita kotentha komanso kowuma pamalo ochitira masewera olimbitsa thupi, zomwe simumachita nthawi ya kawa Madzulo amdima amenewo, akatswiri ambiri sayenera kukhala panja akukonzekera Chaka Chatsopano, mwina ndi lingaliro la gwiritsa ntchito Nthawi yochitira masewera olimbitsa thupi pomwe mutha kupita pa njinga, kapena mwina ndikumva kuwawa ku tchalitchi chachikulu tsiku lotsatira ndakhala ndikudana ndikudzuka pambuyo pa gawo la hardgym momwe zimangopwetekera ndikathamanga koma ndikangofika njinga yanga sinkawoneka ngati yandivuta. Masewera olimbitsa thupi pakati pa mitundu yonse ya okwera amasiyana mosiyanasiyana, mwamwambo, othamanga amakhala ndi zolemetsa zochepa, okwera kapena okwera kupirira omwe angasankhe zolemera zopepuka ndi ma reps ambiri, ziribe kanthu kuti mumadziwa zoyambira koyamba Chifukwa chake musanakhale ndichisangalalo, onetsetsani kuti muli ndi njira ndi mawonekedwe oyenera.Ngati mwasangalala ndi nkhaniyi, ipatseni chala chamanthu ndipo tidziwitseni zomwe mumakumana nazo kumalo ochitira masewerawa mu ndemanga pansipa ndipo ngati mukudziwa mukufuna masewera olimbitsa thupi omwe ikuyenera kuchita momwe ikuchitira, dinani zenera tsopano

Kodi oyendetsa njinga ayenera kuchita zolemera mwendo?

Kuphatikiza osakwatiramwendozolimbitsa thupi zimathandizira kukonza kusamvana kwa minofu kuyambira kulikonsemwendoamakakamizidwa kuthandizira katunduyo pawokha. Amalangizidwa kuti ayambe ndi kuwalakulemera(20-40lbs) akugwira ntchito 8-10 reps pa seti iliyonse.

Kodi njinga yamoto yolemetsa ndiyabwino kuphunzitsira?



Kwa othamanga, pomwe mphamvu ndi gawo limodzi lazopambana,maphunzirondicholemera kwambirizingakhale zothandiza. ” Kuchokera pamayendedwe amsewu, kukwera acholemera kwambirikungafune kuwongoleranjingakuthana ndi maluso, akutero a Myers.Novembala 22, 2019

Kaya kuphunzitsira kulemera kwa njinga kumatigwirira ntchito kapena ayi, kodi oweluza makhothi afikira pa izi? Ndipo kodi pali sayansi yoti ichiritse izi? Tidachita kafukufuku. (Nyimbo Yotchuka) Ndiye kodi kuphunzitsa kulemera ndi chiyani? Chabwino, pali kusamvetsetsa koyamba. Mphamvu zimatanthauza kuthekera kwathu kuchita khama kwakanthawi kokwanira, mwachitsanzo, ngati mwapita ku malo ochitira masewera olimbitsa thupi ndikukachita zambiri pa squat rack, ndiye mphamvu yayikulu kwambiri yomwe mungachite, ndipo pambuyo pake ife ' Tikulankhulanso za kupirira kwamphamvu kwambiri. - Monga momwe tiyenera kuyitanidwira tikamayankhula zolimbikira pakuyenda njinga.

Kulankhula mwakutanthauzira kumakakamizidwa kudzera pakusinthasintha. Kwenikweni, ndi zomwe zimatitsogolera. (nyimbo zopepuka) Lingaliro la kuyesayesa kwamphamvu pakulankhula ndikuti tiwonjezere zokambirana zomwe titha kudutsa pamiyala kuti itipangitse kukhala olimba komanso otha kuchita - pali zambiri.



Imawonedwanso ngati njira yothandizira kuchita bwino komanso kugwiranso ntchito bwino, ndipo itha kukhala yothandiza mukamafuna kugwira ntchito yolumikizira minofu yanu, komanso kupukuta minofu yanu yolimba, ngakhale izi zimangochitika mukayesetsa kuchita izi mwamphamvu - chiphunzitso, komabe, ndipamene minofu imatuluka pamiyeso ina yamoto pamtundu womwe wanyamula. Kenako apanga zoyambitsa zina zomwe pamapeto pake zimapangitsa kuti minofu izolowere kukhala yolimba. (Nyimbo Zotchuka) - Sitife asayansi tsopano, sichoncho Hank? - Mmm ayi ndipo tayiwala kuti GCN yathu ikuchita maphunziro a sayansi. - Inde, sizabwino, koma mwamwayi kwa ife mphunzitsi wathu wakale Steve Benton adatha kutithandiza ndi sayansi yonse yokhudzana ndi nkhaniyi - Steve ali ndi zaka pafupifupi 23 wazophunzitsa ndikuwongolera mapulogalamu a othamanga apamwamba pa akatswiri padziko lonse lapansi komanso Olimpiki. Zaka 15 ngati mphunzitsi wofunsira komanso wothandizira timu ya akatswiri oyenda pa njinga kuchokera paulendo wapadziko lonse lapansi ku Britain.

Wophunzitsa wakale wa magwiridwe antchito mu motorsport. Olimbitsa komanso ophunzitsa zolimbitsa thupi ndi GBswimming ndi GB gymnastics komanso magulu ophunzitsidwa kapena othamanga othamanga pamasewera opitilira 40 apamwamba. Chifukwa chake tidaphunzira chiyani kuchokera kwa Steve - Umboni wa Sayansi ndiwosakanikirana ndikubwera pazotsimikizika - Inde, koma pamalingaliro ena komanso kutengera momwe mukuyendetsera driver, itha kukhala gawo loyenera kuphatikizira pulogalamu yanu yophunzitsira.

Onsewa amakambirana.- Mwachitsanzo, wokwera akakhala ndi vuto losiyanasiyana la kusinthana kwa njinga. Ndiye chitha kukhala chida chothandiza kuti dalaivala adziwe za vutoli.

Onetsetsani kuti akuyang'ana mbali zonse za pedal stroke. Mwanjira imeneyi amatha kusinthitsa sitiroko yabwino. Thupi lathu lolemera, mphamvu yofunikira kukwera kutsetsereka pa 45 rpm, ngakhale mutavala magiya akuluakulu, ndiyochepa kwenikweni.

Kungakhale koyipa pamaondo anu, pali mphamvu yokwanira chifukwa tonsefe sitikhala ndi zolumikizira zabwino, koma palibe mphamvu yokwanira yogwiritsira ntchito mphamvu zowonjezereka. Mpaka pano, palibe umboni wasayansi womwe ukuwonetsa kulumikizana kwachindunji pakati pa ntchito yamphamvu ndi magwiridwe antchito. (Nyimbo zopepuka) - Koma kodi mukufunikiradi kuphatikiza gawoli mu pulogalamu yanu? Ndikutanthauza maubwino ambiri amalankhula za izi koma ndi mafashoni chabe komanso mumazichita chifukwa Proshave imamangidwa mgawo lawo koma kodi imamva ngati ikugwira ntchito? Mukumva ngati mukumenyedwa bwino nthawi zonse, zomwe zimakupangitsani kumva kuti mukuchita chinthu chamtengo wapatali.

Pamwamba pa izo, umboni wosatsimikizika kuti iyi ndi gawo logwira mtima komanso kuti ndiosavuta kumaliza kuposa kuyesayesa kwina konse Ndi gawo losavuta. (nyimbo zochepa) Kodi tonsefe titha kupindula ndi maphunziro apamwamba? Inde inde ndipo ayi zikuwoneka. Ngati ndinu othamanga mwachangu ndipo mukufuna kukonza minofu yanu mwachangu, mutha kupindula ndi nthawi yayitali yophunzitsira kuyankhula mwaluso, VO2 kapena mphamvu ya anaerobic. - Komanso ngati mwazindikira zovuta ndi njinga, zomwe sizili bwino kapena mavuto okhudzana ndi kutuluka kwa minofu mu Chabwino, izi zitha kuthandiza. - Komabe sikuti ndiodulidwa koyera. - Ngati ndinu woyendetsa nthawi ndipo muli bwino ndipo mulibe malo enieni omwe simunapikisane nawo ndiye kuti simukuyenera kuwaphatikizira pulogalamu yanu. (Nyimbo Zotchuka) Chifukwa chake zolimbitsa thupi ngati izi ndipo muyenera kuziphatikiza ndi zomwe mumachita - Zidalira munthuyo, koma mgwirizano ndiwoti simungapindule kwambiri ndi magawo azokambirana ndipo muyenera Chifukwa chake ndibwino kuti muziyang'ana mbali zina za momwe mumagwirira ntchito. - Eya, ndiye Chris, kodi izi zikutanthauza kuti titha kuzungulirako ndikusangalala ndi ulendowo? - Izi zikutanthauza kuti sitiyeneranso kupitanso pamphete yayikulu. - Zimenezo zikumveka zabwino.

Ndemanga ya njinga zamoto za fuji cambridge

Komabe, ngati mumakonda nkhaniyi, ipatseni chala chachikulu. - Ndipo ngati mukufuna kuwona zolemba zambiri, dinani pansipa.

Kodi ndingayende panjinga ndikukweza zolemera?

Yambani ndi kuwala kwambirizolemerapazochitika zonse gawo loyamba kapena awiri. Pambuyo pamagawo angapo, inuangatheonjezanizolemerakotero kuti machitidwewo azimva opepuka kuti akhale olemera pang'ono. Munthawi imeneyi oyenda pa njinga amakhalakukweza zolemeratsiku limodzi kapena atatu pa sabata.

Kodi njinga zamoto ndizabwino kuti minofu ipindule?

Zinayi.Kupalasa njingaakumangaminofu. Kulimbana ndikupalasa njingazikutanthauza kuti sikuti imangotentha mafuta: komanso imamangiriraminofu- makamaka mozungulira ma glute, hamstrings, quads, ndi ana amphongo.Minofundi wotsamira kuposa mafuta, ndipo anthu omwe ali ndi kuchuluka kwaminofukutentha mafuta ambiri ngakhale atakhala pansi.Novembala 2, 2020

Kodi squats amathandiza oyendetsa njinga?

Kukhala pansi kumathandizaLimbikitsani minofu yambiri m'munsi mwanu, ma quads, ana amphongo ndi ma glutes. Zonsezi ndizofunikira mukamayendetsa njinga yanu. Chikhosquatimagwiranso ntchito ngati njira yabwino kunyumba yopangira barbellsquatsmomwemoamachitakutali ndi kufunika kwa asquatpachithandara.

Kodi kupalasa njinga kungasinthe tsiku lamiyendo?

Inde, kukwera masewera olimbitsa thupinjingakapena kutenga kalasi yothamanga kamodzi kapena kawiri pa sabata kumathandizanso ndikulimbitsa minofu mumiyendo. Chifukwa chokana kukweranjingandi zero kukhudzidwa, themwendominofu imagwiritsidwa ntchito m'njira yomwe imatsanzira momwe kuphunzitsira kukana kumakhala ndi zolemetsachitani.Epulo 20, 2018

Kodi njinga yamoto yolemera kwambiri yolemetsa kukwera?

Malo amodzinjinga zolemerakuchita bwino ngakhale muli awirikukwera. Ngati mukufuna kuyenda ndi sekondiwokwera, kutizokulirapo,njinga yamoto yolemera kwambirizidzakhala zosavuta. Chifukwa chake pali zifukwa zomveka zofunira anjinga yamoto yolemera, chowonadi ndichakuti anjinga yamoto yolemerasikophweka. M'malo mwake, nthawi zina zitha kukhala zochulukaLimbikirani.

Kodi ndiyambe koyamba kuchita cardio kapena zolemera?

Akatswiri ambiri azolimbitsa thupi angakulangizenichitanithealirezapambuyo pakulemeramaphunziro, chifukwa ngatichitani cardio choyamba, imagwiritsa ntchito mphamvu zambiri kuntchito yanu ya anaerobic (kulimbitsa mphamvu) ndikulemetsa minofu isanachitike ntchito yovutayi.

Kodi kupalasa njinga kumamanga ng'ombe?

Pomwenjinga amateroayimanganimisa kapena ikukula yatsopanong'ombeminofu; izoamachitaonjezerani mphamvu kunyumbakupirira kwakukulu. Kuphatikiza apo, amawotcha mafuta ndikupangitsa kuti miyendo yanu iwoneke yamtambo komanso yaying'ono.Ogasiti 26, 2020

Kodi kupalasa njinga ndikwabwino kwamafuta apamimba?

Inde,kupalasa njingaingathandize kutayamafuta am'mimba, koma zimatenga nthawi. Kafukufuku waposachedwa adawonetsa pafupipafupikupalasa njingazitha kukulitsa zonsewonenepakutaya ndi kulimbikitsa kulemera kwabwino. Kuchepetsa chonsemimbagirth, zolimbitsa thupi mwamphamvu zolimbitsa thupi, mongakupalasa njinga(kaya m'nyumba kapena panja), zimathandiza kutsitsamafuta am'mimba.Feb 2, 2021

Mumayamba liti kupalasa njinga zomwe zimachitika?

Kupalasa njinga nthawi zambiri kumachitika ngati munthu akuyamba mobwerezabwereza ndikusiya kudya kovutirapo. Kuzungulira kumeneku kumapangitsa kuti mukhale ndi kutaya kulemera kofanana mobwerezabwereza. Ochita kafukufuku adafotokoza kuti kupalasa njinga ndikuchepetsa komanso kupezanso mapaundi osachepera 20 katatu kapena kupitilira apo.

Kodi ndingapeze kuti kuchuluka kwamagawo a njinga zolemera?

Ndemanga zonena kuti 'Kodi gawo la njinga ya X limalemera motani?' amapezeka pafupifupi pa bolodi lililonse lamauthenga okhudza njinga. Kawirikawiri magawo omwewo amalemera amanenedwa kangapo kupitirira bolodi. Chifukwa chake, bwanji kulibe tsamba lawebusayiti lomwe limalemba kale gawo & amp; zolemera njinga?

Kodi ndimatenga kuti kulemera kwanga panjinga?

Zomwe zili pansipa zatengedwa kuchokera kutalika ndi kuchuluka kwa zolemera za akatswiri oyenda pa njinga zamayiko omwe apambana mayiko kapena mayiko ena. Kumbukirani kuti awa ndi magawo azolemera azipikisano okwera njinga. Mukufuna thandizo kuti muchepetse kulemera kwanu?

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