Chimodzi mwazovuta kwambiri pazamaphunziro a mwendo ndi pafupipafupi momwe mungagwiritsire ntchito izi kwa aliyense, motero akungofuna osati kulengedwa kwa ma protocol osiyanasiyana, koma makamaka malingaliro ndi malingaliro omwe amatha kusiyana muzinthu zazikulu ndi zazing'ono. M'kati mwa minyewa ya minofu ndi thupi, komabe, tingatani ndi maphunziro a mwendo kuti tikwaniritse zopindula za katswiri wothamanga, kapena ngakhale wothamanga yemwe amachita masewera olimbitsa thupi? Kwenikweni funso ndi lakuti: Kodi kangati pa sabata tiyenera kuphunzitsa miyendo yathu?
Miyendo, kapena momveka bwino, miyendo yapansi, makamaka imapangidwa kuchokera ku chiyambi chawo, m'dera la pelvis, kuyika kwawo, pamtunda wa bondo, mu tibia, fibula ikugwirizananso ndi izi. Mwa njira iyi, pamene ife timanena za minofu, pamene tikukamba za miyendo yapansi, inde, tikukamba za gawo lomwe limadziwika kuti ntchafu ndi gawo lomwe limadziwika kuti ana a ng'ombe. Komabe kupeza minofu misa, pamene tikukamba za "miyendo", nthawi zambiri timatchula gawo la bondo (ie, ntchafu ndi ntchafu), ndi ana a ng'ombe amaonedwa kuti ndi osiyana. Inu miyendo yakumunsi imakhala yovuta, yokhala ndi minofu yamitundu yosiyana, kapangidwe kake, kulimba kwake ndi zina zomwe zimasiyana.
miyendo mkati ojambula, mosakayikira ndi mbali osati chabe ya machitidwe achilengedwe a munthu, komanso mbali ya symmetry yokwanira, yopangidwa molingana ndi thunthu. Mwachiwonekere, zikuwoneka zachilendo kwambiri, ziribe kanthu momwe maonekedwe a V ndi amuna ndi A amuna ndi A akazi, CONSIDERABLE ZIYAMBIRA pakati pa ziwalo ziwiri za thupi. Mwanjira iyi, kuwonjezera pa symmetry yapamwamba-yotsika kwambiri, timakhala ndi mgwirizano pakati pa miyendo iwiri yokha, chifukwa cha kuchuluka kwa minofu ndi kuthekera kwake. chitukuko otsika kumbali imodzi, kuchititsa chiwonongeko chowonekera ndi chowoneka, nthawi zambiri chimakula, kotero tikupangira zowonjezera kuti mupeze minofu kuphatikizapo magwiridwe antchito.
Pazovuta zambiri, sitikambirana njira zophunzitsira, koma, akhazikitseni mfundo zomwe zimayang'anira momwe maphunziro amiyendo ayenera kuchitikira, popeza, potipatsa maudindo ambiri, malingaliro, zoyambitsa, zotsatira komanso kusowa kwa zotsatira, timasokonekera posankha zomwe zingakhale zabwino kwambiri.
"Osaphunzitsa tsiku lomwelo kapena tsiku lomwelo, ndiye kuti ndizolakwika!", "Phunzitsani miyendo kamodzi kokha pamlungu chifukwa amafunikira nthawi yochulukirapo!", "Phunzitsani miyendo nthawi zambiri ngati mukufuna kupeza zotsatira!". Tsopano! Potengera ziganizo zitatu, kodi titha kunena kuti iliyonse mwayo ndi yolondola kapena yolakwika kwathunthu? Ayi sichoncho, popeza onse amakhala ndi malingaliro osiyana (mwina amatchulidwa molakwika, kumene). Komabe, ndi njira zomwe aliyense payekha atha kugwira kapena sangathe kugwira ntchito, malinga ndi munthu aliyense, chifukwa chake, choyamba muyenera kuwunika aliyense wa iwo.
Kulimbitsa thupi kwa mwendo kangati pa sabata
Kanema: Mumaphunzitsa kangati miyendo sabata?
Kanemayo adalemba pa Channel yathu ya Youtube ndipo mmenemo timakambirana zamomwe mungaphunzitsire komanso kuchuluka kwamaphunziro amiyendo sabata. Kodi ndi 1x, 2x pa sabata? Dziwani tsopano muvidiyo yathu!
Koma onetsetsani kuti mukuwerenga nkhaniyi ili m'munsiyi, chifukwa vidiyoyi inali yogwirizana ndi nkhaniyi, ndiye kuti, ikufika pokwaniritsa zonse zomwe nkhaniyo ikunena ndipo nkhaniyo ikugwirizana ndi zomwe kanemayo akunena! Imodzi ndi mphambano ya imzake, kotero kuwerenga masewera olimbitsa thupi kuti mupeze minofu ndizofunikira!
Kuphunzira pambuyo poyambirira
O maphunziro apitawa pambuyo pake, amakhala ndi magawidwe osachepera masiku awiri osiyana sabata, imodzi imadzipereka kudera lakumbuyo kwamiyendo ndipo inayo gawo lakunja. Chifukwa chake, pamaphunziro oyamba, minofu yaulemerero imalembedwa makamaka, m'magawo awo osiyanasiyana, ma hamstrings, mwina obera ena, kuti amalize ndikuwaphunzitsanso minofu yakunja, minofu ya quadriceps ndi adductors.
Maphunziro oterewa nthawi zambiri amachitidwa ndi anthu omwe amakhala ndi kutopa kwambiri panthawi yophunzitsidwa mwendo ndipo amatha kumaliza kumaliza mosavomerezeka. Komabe, ndikofunikira, musanasankhe maphunziro amtunduwu, kuti muwone zofunikira kwambiri, monga kulimba kwa maphunziro anu, kutalika kwa maphunziro (omwe ayenera kuchepetsedwa), kuthekera (kapena ayi) kuchira mwachangu, mgwirizano wa masewera olimbitsa thupi, mgwirizano wa minofu yothandizira, gawo lonse la maphunziro, ndi zina zambiri.. Chifukwa chake, kungogawanitsa kuti muchepetse mwayi wopezeka wochulukirapo sikungatengeredwe ngati chowoneka chovomerezeka cha njira iyi. Monga tanenera, iye ali abwino kuchira anthu (kawirikawiri osati iwo omwe amatsatira ndondomeko zotsutsana, koma zogwirizana kwambiri ndi maphunziro a kagayidwe kachakudya), ndi chizolowezi chopitirira malire. nkhawa, kupanga maphunziro apamwamba kwambiri osatheka kuyambira pachiyambi mpaka kumapeto ndipo, ndithudi, kuti amadziwa kugawanitsa bwino maphunziro (kuwerenga synergistically).
Kuphunzitsa mwendo kwa 1X sabata
Nthawi zambiri, anthu, monga ine, amalimbikitsa kuphunzira mwendo mokwanira pafupipafupi kamodzi pa sabata. Izi ndichifukwa cha zinthu zina monga: Kukula ndi kuchuluka kwa minofu yomwe imaphunzitsidwa mwendo wathunthu, kuchira zovuta (chifukwa cha zomwe zatchulidwazi, kuphatikiza), michere yambiri yofunikira kuchira, yopangira, ndi zina zambiri.. A Dorian Yates ndi chitsanzo chabwino pano, kupumula gululo masiku opitilira 7.
Kuphatikiza apo, miyendo ndi imodzi mwamagulu azinthu zadongosolo, zomwe sizimangopangitsa kuti minofu yolumikizidwa ikhale yopanikizika, koma thupi lonse (mwa njira, kumbukirani kuti mu squats, ma deadlifts, masitepe ndi mayendedwe ena ambiri, kodi timafunikira mgwirizano wapakati pa thupi lonse?), kuphatikiza dongosolo la neuromuscular ndipo, pamlingo waukulu!
Sikoyenera, komabe, kuchita masewera olimbitsa thupi kwambiri patsiku lamiyendo, ngakhale atakhala ochepa sabata. Kufufuza zochitika zambiri zodzipatula, kuwonjezera maofesi ndi kutulutsa zolimbitsa thupi kwambiri sizomwe mungaphunzitse mwamphamvu zomwe zimatheka kamodzi pa sabata. Kumbukirani, mwamphamvu SI voliyumu!
Monga momwe Pulofesa Waldemar Guimarães Neto ananenera: "Sindikudziwa aliyense amene angaphunzitse miyendo mwamphamvu koposa kamodzi pa sabata!"
Maphunziro apamwamba
Kawirikawiri amatsatiridwa ndi omanga thupi omwe amatsatira malingaliro kuchokera ku 60s kapena 70s, amakhulupirira kuti ndi maphunziro apamwamba kuti ndizotheka kupeza zotsatira. Izi ndichifukwa choti, popeza miyendo ndi yamagulu osakanikirana ndipo imakhudza minofu ingapo, pali zolimbitsa thupi zingapo zofunika kufikira gawo lililonse la kapangidwe kake. Zotsatira zake ndikuti tili ndi maphunziro omwe amayamba ndi kudzipatula tokha, kuyambira ndi mankhwala kapena, kuchokera kuzipangizo mpaka kwa otsekemera, mwachikhalidwe.
Maphunziro amtunduwu samachitidwapo kawiri pamlungu mwina, koma ngakhale amachitika tsiku limodzi, amakhala ndi magawo ambiri azolimbitsa thupi, nawonso.
Zabwino kwa anthu omwe ali ndi luso lachangu kwambiri pulumutsani, maphunziro apamwamba akhoza kukhala tsoka la ectomorphs, makamaka kwa iwo omwe amakonda kuvutika kuti ayambe kuchira chifukwa amafunikira miyendo yawo pa ntchito ina yowonjezera (kupatulapo zomwe anthu amagwiritsa ntchito, ndithudi!).
Ndipo ndingadziwe bwanji kuti ndi maulendo ati omwe ali abwino kwa ine?
Kuwona mbali zonsezi zomwe zimayang'anira zitsimikizo, tingafotokoze bwanji kuchuluka kwa nthawi zophunzitsira miyendo mu kuzungulira sabata yophunzitsira? Mwachiwonekere, yankho lolondola kwambiri lingakhale: "molingana ndi zosowa za munthu payekha". Koma izi sizingakhale zomveka bwino, choncho ndi bwino kupereka maupangiri kuti muthe kujambula chitsogozo chabwinoko pankhani yanu fotokozani minofu.
ayenera choyamba ganizirani mtundu wa maphunziro chonse chomwe mukuzindikira. Muyenera kuzindikira zolinga za maphunzirowa. Ngati ndi mphamvu, ndiye kuti tidzafunika kuphunzitsidwa mwachidule ndikuchira KWAMBIRI. Ngati ndikulimbitsa thupi komwe kumapangitsa kuchepa kwa glycogen, ndiye kuti maphunziro okhudzana ndi voliyumu ndi njira yabwino, ndi zina zambiri. Zinthu monga, mtundu wa thupi la munthu, liwiro la mitsempha yamatenda, kuchulukira kapena kuchepera kwa mtundu wina wa ulusi, ndizofunikanso kuwunikiridwa ngati mutuwo ndi wokha.
Em chachiwiri, mawonekedwe a physiometabolic ayenera kuyesedwa. payekha, komanso mawonekedwe obwezeretsa munthu. Izi ndichifukwa choti, ngakhale mwachitsanzo, munthu amene amafunafuna kuchepa kwa glycogen, koma ali ndi ZOTHANDIZA zovuta kuchira gawo lotsatira, atha kumaliza kupumula nthawi yowonjezera, osafunikira kuphunzitsa kangapo kamodzi mlungu uliwonse maphunziro opatukana.
Chachitatu, koma osachepera, tiyenera yesani machitidwe osiyanasiyana. Kuumirira njira imodzi yokha yophunzitsira kumatha kutha, ndiko kuti, kubweretsa kusintha kosavuta mthupi. Miyezi itatu iliyonse, yang'anani mtundu wina wamasinthidwe malinga ndi chidziwitso cha thupi lanu.
Otopa ndi maphunziro, kudyetsa ndi kuwonjezera koma osawona zotsatira?
Ngati mwatopa ndi "kudya moyenera", kuwonjezera zomwe anthu amakuuzani komanso maphunziro omwe aphunzitsi anu a masewera olimbitsa thupi amakupatsani, musadandaule, ndili ndi yankho lanu! Yankho lomwe lathandiza anthu ambiri kuti akwaniritse zotsatira zawo, mwachibadwa, pogwiritsa ntchito maphunziro olondola. minofu tanthauzo zowonjezera, zakudya zoyenera ndi chowonjezera ogwira. DINANI APA ndikupeza zomwe ndikunena.
Sikudzakhalanso nkhuku ndi mbatata tsiku lililonse… Palibenso Whey mapuloteni nthawi zonse… Yakwana nthawi yoti muphunzire zomwe zili zothandiza kwa inu Hypertrophy Wangwiro ndikuchita zomwe zimagwira ntchito, osataya nthawi ndi gulu lachabechabe lomwe anthu akhala akunena mozungulira. Kodi zikumveka kwa inu? Mukufuna? Chifukwa chake DINANI APA ndikudziwa Pulogalamu yomwe ingasinthe mapindu anu a minofu!
Langizo la Bonasi: Video Ndiyenera Kuphunzitsa Miyendo kangati pa Sabata?
Pa njira yathu ya Youtube, adalemba kanema wachangu komanso wowongoka wofotokozera kangati pa sabata muyenera kuphunzitsa miyendo yanu. Mukufuna kuwonetsetsa kuti miyendo ikudziwika bwino ngati momwe mumalotera? Onani zomwe akuyenera kukuwuzani pansipa:
Kutsiliza:
O maphunziro amiyendo ndiwodalirika kwambiri komanso ovuta., zomwe zimafunikira ndondomeko ndi malangizo apadera kwa aliyense amene angatero. Palibe lamulo logwiritsa ntchito kuchuluka kwa nthawi zomwe zimakhala bwino kuphunzitsa miyendo sabata iliyonse, komabe, nambalayi itha kufotokozedwa pakakhala chidziwitso ndi kuphatikiza kwamikhalidwe yawo.
Maphunziro onse atha kukhala othandiza ngati ali ndi munthu woyenera kutsatira. Chifukwa chake, gwiritsani ntchito sayansi ngati chitsogozo ndikuchita ngati chothandizira izi.
Chofunika koposa, ngakhale kungodandaula za kuchuluka kwa nthawi yomwe mumaphunzitsa mwendo wanu, ndikuchita mayendedwe olondola, ndikufunafuna kwambiri paminyewa yanu.
Maphunziro abwino!
Za Post Author
Ndayamba tsopano, Kufuna Kupulumutsa Ngati Mungathe Kulimbitsa Thupi Tsiku Lililonse ??
Yankho la funso lanu lili m'nkhaniyi, Guilherme. Werengani!
Wawa! Ndinagula zida zingapo zochitira masewera olimbitsa thupi kunyumba, ndikufuna kudziwa momwe ndingapangire masewera? Ndimapanga ma seti 5 a 25 okhala ndi ma 20 kilos pa barbell squat ndipo tsiku lomwelo ndimapanganso ma seti ena atatu a 3 okhala ndi ma kilos 15 a ng'ombeyo ndi ena atatu a 10 ena awiri sindikudziwa dzina lonselo Ndimachita masewera olimbitsa thupi 3 katatu pasabata ndipo masiku ena ndimachita mkono ndi pamimba ndichoncho ???
Pali zolemba zingapo zokhudza maphunziro azimayi patsamba lathu, Iasmim. Onani zomwe zikugwirizana ndi zomwe mumachita komanso cholinga chanu.
Kodi Nditha Kugwira Ntchito Lolemba Lolemba, Mwendo Lachiwiri, Mwendo Wachinayi, Mwendo Wachisanu ndi Bulu wachisanu ndi chimodzi ??? zitheka ndikapanda kutaya mwanjira imeneyi ???
Werengani lembalo
Moni mallet musanachitike komanso mutatha tsiku lomwelo, mufunika masiku angati opuma ???
Maphunziro amiyendo ndiwodalirika kwambiri komanso ovuta, omwe amafunikira ndondomeko ndi malangizo kwa aliyense amene amachita. Palibe lamulo logwiritsa ntchito kuchuluka kwa nthawi zomwe zimakhala bwino kuphunzitsa miyendo sabata iliyonse, komabe, nambalayi itha kufotokozedwa pakakhala chidziwitso ndi kuphatikiza kwamikhalidwe yawo.
Kodi mungakonde kadyedwe kanu ndi kulimbitsa thupi kwanu? Ngati ndi choncho, mutha kulumikizana ndi tsamba la PERFECT CONSULTING: http://www.consultoriaperfeita.com.br
Mmenemo, mumasankha pulani yabwino kwambiri kwa inu kenako tidzakumana ndi njira zina, kuti zakudya zanu ndi maphunziro anu akhazikike malinga ndi zenizeni, mwanjira yapadera.
Ndikufuna kudziwa ngati zili zowona kuti kuti ndigwiritse ntchito miyendo yanga ndiyenera kuchita zazikulu, mwachitsanzo 3x 20
Si lamulo, pomwe aliyense ayenera kuchita izi motere. Pakhoza kukhala milandu pomwe kuli kofunikira, koma si lamulo wamba.
Moni, ndimaphunzitsa ABC, pa maphunziro achiwiri A, omwe ali pachifuwa, Lachiwiri, B maphunziro omwe amabwerera ndi Lachitatu, Lachinayi kuyambira A, Lachisanu ndimachita B ndi Loweruka ndikuchita C, yomwe ili mwendo wonse. . Kodi ndi bwino kuchita motero? Zindikirani: Ndili ndi miyezi 4 yokha yolemetsa yomwe ndinayamba kulemera 84 kg m'mwezi umodzi ndinatsitsa kulemera kwanga kufika 1 ndipo lero ndikulemera 76 kg, ndine 82 mu msinkhu.
Ndipo thupi lonselo, kodi sukuphunzitsa? Biceps, Triceps, Pamapewa, Trapezius? Muyenera kuyika masewerawa mgawo lanu. Zitha kukhala:
A - Chifuwa ndi Triceps
B - Kumbuyo, Biceps ndi Trapezius
C - Miyendo ndi Paphewa.
madzulo abwino
Ndimaphunzitsa miyendo kawiri pamlungu.
Kulimbitsa mwendo wachiwiri, kulimbitsa mkono wachitatu, kulimbitsa thupi kwachinayi, mkono wachisanu, mwendo wachisanu ndi chimodzi. Ndichoncho..
Kugawikaku kumawoneka ngati kukupatsa minofu pang'ono kupumula, koma muyenera kuwona ngati kukugwirirani ntchito ... Ngati ikugwira ntchito, ndiye kuti ipitilira kwakanthawi. Ngati sichoncho, yesetsani kuphunzitsa mikono 1x sabata limodzi, gawani miyendo kumbuyo ndi kutsogolo ndikuphunzitsani glutes pakati pa maphunziro apambuyo ndi miyendo yakutsogolo. Chitsanzo: Mon: Kumbuyo kwa Miyendo, Lachiwiri: Mikono, Wed: Chifuwa ndi Kupindika, Lero: Matako, Lero: Miyendo yakutsogolo.
Kodi ndingathe kuchita masewera olimbitsa thupi, mwendo, hamstring, matako ndi mwana wa ng'ombe tsiku lomwelo?
Ndikuphunzitsa AB
Lolemba - ZONSE ZONSE ZONSE ZONSE, ZOKHUDZA KWAMBIRI ...
Lachiwiri - B omwe amasewera mwendo wonse
mpumulo wachinayi
Lachinayi - A
Lachisanu -B
Ndizowona?
Kodi ndingawonjezere chiyani pamasewerawa, ndine woyamba, ndinabwereka zinthu zingapo kuchokera kumalo ochitira masewera olimbitsa thupi kuti ndithandizire.
Ndikulemera pakukulitsa mpaka 3x sabata A ndi B