Kodi kuchita gyms? pulogalamu maphunziro ochitira masewera a

Yakhala yapamwamba kusamalira za thanzi ndi kukongola kwa thupi lanu. chiwerengero cha alendo wakhala kukula likunena gyms. Ngati inunso kusankha kupita ku chifukwa masewera, ndiye muyenera kudziwa mmene kuchita bwino mu gyms. Choyamba ndi ofunika powasamalira kusankha holo ya maphunziro, makamaka pa yamtunduwu wa mphunzitsi wa. Ndipotu yekha katswiri zingakuthandizeni kusankha zokambirana komanso zida, ufulu kwa inu, monga chikole kuti nthawi imene usefully. Ndipo kumbukirani, ndi masewero olimbitsa bwino - si latsopano chivundikiro ndi madzi ufulu. Chinthu chachikulu mu nkhani iyi - luso kukwaniritsa chimene mukufuna. Mu chipinda tiyenera kukhala lonse la simulators zofunika (kuphatikizapo compaction), benchi kwa benchi atolankhani, barbell ndi dumbbells, lalikulu kusankha amangomvera ndi zolemera dzanja ndi kalirole.

Kamodzi chipinda amusankha ntchito, m'pofunika kuganizira zovala za maphunziro. Apa, mfundo yakuti zovala alibe asagwiritse kuyenda. Ngati ife kulankhula za nsalu, kupewa synthetics kuti zoipa breathable ndipo ali kungasokoneze pa khungu. Ndi bwino kugula nsapato zapadera, koma ngati izi sizingatheke, ndiye imani pa nsapato omasuka ndi bandiwifi wabwino.

Makamaka minofu Maphunziro Akakhalidwe Kazolengedwa

Kumvetsa mmene kuchita bwino mu gyms, kukumbukira kuti minofu gulu imakhala ulusi wodekha ndi kusala. Woyamba ndi udindo kuwonongedwa kwa mafuta, yotsirizira - kwa shuga kutengedwa. chiwerengero ndi chiwerengero cha ulusi minofu yemweyo ndipo sasintha moyo. Bungwe ochiza masewero olimbitsa thupi komanso thupi, pa kuphedwa kwa amene minofu adzakhala mavuto nthawi zonse. Tikamakhulupirira, ulusi minofu ndi anatambasula ndi overstrain. Minofu zowonjezera anatambasula, ulusi chidzakula mofulumira.

Kodi kuchita gyms

kulimbitsa thupi aliyense nthawi zonse kuyamba ndi zochangamutsa monga kuthamanga - ndizopambana konzekera minofu ndi kuwakonzekeretsa kaamba ka maphunziro zina. Muyenera kuthamanga kwa mphindi 5-7. Onetsetsani kuti kumbukirani lamulo, mukatero kuthamanga chiopsezo zoipa thanzi lawo. Patapita nthawi pang'ono, athamangadi pa matayala, mukhoza kuchita anatambasula Zochita. Iwo ali angwiro yomalizira kulimbitsa thupi lanu.

Zovuta chachikulu oyamba

Nthawi yoyamba ndi bwino kuganizira ingachititse zofunika zokambirana kudziwa olimba thupi lanu. Maziko a ndondomeko oyamba ndi uprazheniya ndi "chitsulo". Choncho, muyenera kukonzekera minofu yanu kwa katundu yaikulu kwambiri.

Patapita milungu iwiri, mphunzitsi ayenera kukuuzani inu momwe kuchita gyms padziko cholinga cha ulendo. Ngati inu pitani pa masewero olimbitsa kusunga zoyenera, inu adzatola ya Zochita kusintha zimakwana - ndi chosiyana. Dziwani kuti kuipidwa ayenera anasankha munthu mmodzi aliyense chipinda mlendo. pulogalamu maphunziro gyms amuna akhoza zochokera kusonyeza powerlifting ndi ojambula. Kusiyana ndondomeko ndi kuti ojambula Zochita Nkhani kuchita waika angapo ndi kulemera ndi mphamvu zochotsa - ndi kukweza kwambiri kunenepa kwa nthawi yochepa.

pulogalamu maphunziro

Kwa dongosolo lophunzitsira masewero olimbitsa kunali kogwira mtima kwambiri, muyenera kusankha ndi Zochita pa magulu osiyana minofu. Makalasi a maphunziro oyamba zambiri monga Zochita zikuluzikulu ndi miyeso yaulere: Kankhani akuluakulu, anyonyomala, kukweza miyendo, torso, mwendo makina, adaponya otsetsereka a, deadlift, Kulumikizana, azipiringa chifukwa kukongola, kukongola magetsi. Komanso, pulogalamu ya masewero olimbitsa kwa oyamba zikuphatikizapo Zochita ntchito miyendo ndi kumbuyo.

Chitani ndi miyeso yaulere kapena pa simulators osiyana kulola ntchito magulu ena minofu. Komanso, makalasi awa ntchito kusintha kapena kuthetsa zotsatira za katundu pa dzanja wovulala.

mfundo ndi malamulo a maphunziro mu holo

Kwa dongosolo lophunzitsira masewero olimbitsa chinakuthandizani kuti amenyane kulemera owonjezera ndi kusintha mawonekedwe, muyenera kudziwa zina mwa mfundo ndi malamulo zolimbitsa thupi otetezedwa ndi opindulitsa. Patsogolo maphunziro inayenera kufufuza ngati katundu chili bwino kulamulira bata ndi kukhulupirika kwa pulogalamu yoyeseza chingwe. Komanso, muyenera kutsatira malamulo mu njira ya ntchito: kukhala chete, kuyeretsa pambuyo zida ndi masewera, osati kukweza mekeza kwambiri ndi sizinyalanyaza yopezera ndalama.

Kutalika, mwamphamvu ndi ndondomeko

Kukhoza zolimbitsa pa masewero olimbitsa thupi ndi mfundo zitatu: nthawi, mwamphamvu ndi ndondomeko zokambirana. Muyenera kuti ayambe kuphunzitsidwa ndi phunziro minofu lalikulu kenako anatengedwa zazing'ono. Mwachindunji, muyenera kuyamba ndi atolankhani, kupita elaboration a chiuno, kumbuyo, pachifuwa, Delta, triceps, kukongola, ng'ombe ndi mkono wonse wakumanja. Pankhaniyi, ngati mukufuna kutulutsa minofu enieni, ndiye mukufunika naye. Anakopa chifukwa ndi chiwerengero cha njira anamaliza. Osachepera muyenera kuchita atatu, ndipo ankaona kuti mulingo woyenera kuchuluka kukukhala 4-5. Amene akungoyamba kupita ku masewero olimbitsa thupi tikhoza amalangiza kuchita poyamba kuphunzira za magulu onse minofu, ndi mphindi zosachepera khumi lililonse. Ndi amachita mogwirizana ndi theka mukhoza ntchito minofu yonse.

Kutalika ndi mphamvu ya workouts wanu monga zimakhudza mwachindunji pa zimene zinachitika. Mwachitsanzo, aerobic olimba, amene amakhala ndi mwamphamvu otsika, ukhoza motalika kokwanira, koma mphamvu osavomerezeka kuchita olimba ndi theka. Nthawi zambiri oyamba ndikuganiza kuti iwo amachita, ndi kutchulidwa zambiri zotsatira zake zidzakhala zotani. Komano katundu kwambiri kumayambitsa kutopa, yomwe ndi nthawi yaitali amakugwetsa iwe zopanikiza. Katundu ndi nthawi ya magawo zimadalira kulemera opaleshoni, osankhidwa mphunzitsi wa pulogalamu, liwiro la zokambirana komanso zina pakati pa waika.

Kodi kusankha kulemera bwino

Kulemera ayenera anasankha kuti mukhoza kuchita nambala Napempha kwa kubwereza aliyense akonzedwa. Pa chitukuko cha mphamvu muyenera kusankha katundu pa zimene mungathe kuchita 2-7 reps chitukuko misa - katundu reps 8-12, zakudya ndi mpumulo kuphunzira - katundu, imene oposa 12 kubwereza. The mwamphamvu zolimbitsa thupi ayenera kukhala odziletsa, kutakasuka sayenera upambana masekondi 40-60. nthawi iyi ndi chokwanira kuti abwezeretse kugunda kwa mtima, ndipo osamenya pakati Zochita amathandiza kuti "kuzirala" minofu, ndi chifukwa cha kukhudzana kwa iwo yafupika.

zida zolimbitsa

Kuyambira kulondola kwa kuonetsa mphamvu si zotsatira za maphunziro, komanso chitetezo chake. Nthawi zambiri othamanga wamng'ono molakwa kuti zotsatira pazipita m'pofunika kutenga kwambiri za kulemera ndi ntchito zosiyanasiyana zida olimba. Komano, mphamvu ya maphunziro makamaka umakhudza mapulani phunziro ndi zida thupi.

Mwachitsanzo, ngati kuli kulakwa kuchita anyonyomala, ndiye chabwino inu simuli magazi m'chiuno, ndipo pa zikachitika - kuvulaza msana. Kodi wina muyenera kuyendera masewero olimbitsa thupi? Kwa azibambo, ndikofunika kudziwa malamulo ambiri ntchito Zochita zonse zolemera. Amene chachikulu ndi chidwi ku dzidzira zoipa gululi, ndiko imeneyi ikuchitika pang'onopang'ono kusiyana positive. Tiyeni tinene, pamene akuchita benchi atolankhani m'pofunika kuti modekha kukweza mowa, pang'onopang'ono kuchepetsa kuti chifuwa.

Kodi kulenga pulogalamu maphunziro mu holo

Munthu aliyense ali deta munthu thupi. Si nthawi zonse olimba thupi anatsimikiza ndi zaka. Pali thupi wamng'ono ofooka, ndipo pali wamkulu ndi wamphamvu, ndipo mosemphanitsa. Choncho, sankhani masewero olimbitsa thupi ndi mlangizi - ndi njira yabwino kwambiri. Katswiri adzakhala kusankha maphunziro chakudya chanu zochokera choyamba, olimba thupi lanu ndi pamenepo pokha - msinkhu wanu.

Ndi zovuta kuti dongosolo, osadziwa chimene munthu mu chipinda. Komabe, pali malamulo osavuta mapulogalamu kwa oyamba. Maphunziro ayenera kuyamba ndi zochangamutsa - ndi njinga zolimbitsa thupi kapena matayala. Pakuti ndi zokwanira kwa mphindi 7-8. Pa maphunziro limodzi limene mukufuna ntchito magulu onse minofu. Aliyense zolimbitsa ayenera kukhala osachepera njira zinayi, ndi kubwereza osachepera asanu ndi atatu aliyense akonzedwa. Mpumulo pakati waika - zosaposa miniti imodzi. Payenera kukhala 20-25 likuyandikira. Ngati pa mapeto a maphunziro pa simulators mphamvu muli mphamvu, mukhoza kumaliza ntchito n'kupuma njinga kapena matayala, kuwapatsa iwo Mphindi 12 ndi 45.

ikukoka chitsulo

Maphunziro zovuta minofu oscillation wapangidwa ndi njira zinayi kapena zisanu, wina ndi Zochita 8-12. Makamaka zikugwira katatu pa mlungu, mwachitsanzo tsiku. Cholinga chachikulu cha maphunziro - katundu pazipita minofu payekha osati nthambi kapena thupi lonse. Pankhaniyi, kwafalikira ulusi minofu amaperekedwa. pulogalamu maphunziro ayenera kusinthidwa kuti minofu sizikugwirizana, iwo ayenera kukhala mu hypertonia. Izi chingapezeke ngati njira yamasika, chitani mbali ya zochita nthawi zambiri, angati mphamvu. Minofu kuti ntchito, muyenera kuona woyaka zotengeka.

Zolakwa zambiri mu ochitira masewera a

Ambiri amakhulupirira kuti m'pofunika kutsatira munthu tsiku ndi dongosolo lophunzitsira chomwecho, koma kwenikweni minofu nthawi kuti achire ndi kupumula. maphunziro Daily musataye mwayi kuti achire minofu, kutanthauza kuti iwo sadzakhala konse kupeza mphamvu ndi kamvekedwe.

Alendo gyms Kawirikawiri kufooka ndi laxity mu thupi. chikhalidwe choterocho chakusowa kwa chakudya m'thupi umene umabwera pamodzi ndi magazi. Muyenera kuwonjezera magazi, ndipo ayiwala za kufooka ndi laxity. The njira yabwino kwambiri kufulumizitsa magazi m'thupi imatengedwa zolimbitsa thupi kwambiri. Mwanjira imeneyi, abwino kwambiri ndi makalasi ndi mlingo zimachitika kumenyedwa 140 osachepera atatu maola. katundu yokwanira thupi lonse amalandira kudya mokwanira. Woterowo flabby thupi kulimbitsa thupi mode adzatenga miyezi ingapo. Komanso, mwamsanga pamene maphunziro adzakhala zonse pafupipafupi, khungu matenda wamba adzasintha kwambiri.

Inunso muyenera kumvetsa kuti ena cardio kusintha kulikonse kwambiri sizingatheke. Kumene, kuchotsa pogwiritsa owonjezera, koma kuti zotsatira zake zidzakhala zotani? Only mphamvu maphunziro akhoza kukwaniritsa thandizo anakhumba, ndi okwana kugula maonekedwe wokongola.

Dziwani kufunika kwa kubwezeretsa nkhokwe madzi m'thupi. Pa zolimbitsa ife thukuta, ndipo ngati inu osamwa madzi, ndiye kutopa adzafika oyambirira. Komanso, madzi amathandiza kuchotsa poizoni, amatithandiza kusungabe mfundo wathanzi, Iyamba kagayidwe, kupewa kukomoka ndi chizungulire.

kudya zakudya zopatsa nthanzi

Kulemera imfa pulogalamu mu masewero olimbitsa kumaphatikizapo osati maphunziro, komanso zakudya bwino. Koma ngakhale cholinga masewera - osati kulemera imfa, muyenera akadali wathunthu ndi kudya chakudya chopatsa thanzi, kotero kuti thupi amalandira mphamvu zofunika kumanga minofu misa. Pa nthawi yomweyo kutsatira chakudya ali osavomerezeka, monga kuchepa kudya chakudya zambiri kumayambitsa mapuloteni moto. akusowa zakudya zomanga thupi, mu zingathandize kuti anatambasula, wakuta minofu ndi kuchepa elasticity khungu. The zakudya tsiku la maseŵero Payenera kukhala mapuloteni ndi chakudya. Imathandiza kudya nyama Taphunzira, dzinthu (mpunga, buckwheat ndi Mapila), nsomba, mtedza, zipatso ndi uchi. Koma pa katundu zophikidwa, makeke ndi mowa ndi bwino kuiwala kwathunthu.

Pambuyo kulemera kuphunzitsa bwino kudya zakudya zomanga thupi chakudya. Mwachitsanzo, pambuyo pa kulimbitsa thupi madzulo mu holo ya chakudya ndi ndiwo zamasamba kwambiri ndi nkhuku m'mawere. Chotero zakudya osati amalimbikitsa wotentha mafuta, komanso kuteteza elasticity minofu.

Monga ulamuliro, ndi masewero olimbitsa akazi - ndi njira imodzi kuonda. Choncho, masiku maphunziro tikulimbikitsidwa kuti achepetse kumwa nyama mafuta, kuthetsa ku zakudya za mafuta, mchere ndi chakudya zokometsera. Choncho, pofuna kukwaniritsa zotsatira Inu muyenera kuphatikiza ndi gyms bwino chakudya choyenera thanzi.