Kodi kukhala mphamvu? Mphamvu maphunziro. Development wa mphamvu

Ndi palibe chinsinsi kuti mphamvu - si gwelo yopulumutsa moyo, komanso chitetezo ndi imodzi mwa muyezo chifukwa chikoka wamwamuna. amuna onse akufuna kudziwa mmene angakhalire ndi mphamvu, tiyeni ngakhale kulankhula za izo mokweza. Koma, mwatsoka, mbali yaing'ono chabe ya ntchito imeneyi kwa kanthu. Pofuna kukhala wamphamvu, m'pofunika kukhala akatumba onse m'thupi lanu. Pa chitukuko minofu makamaka bwanji kudya zakudya zopatsa nthanzi ndi maphunziro kulemera.

munthu ankadwaladwala

Tiyeni tifufuze. Amene anali ndi mphamvu munthu? Uyu ndi munthu amene thumba pansi pa 12 ndi mtsikana kumubweretsa iye usiku kuteteza. Nature imafotokoza kuti akazi mwachibadwa atamukoka mphamvu. mawonekedwe thupi - izi ndi zimene opulumutsidwa makolo athu ku kuphedwa kwa zaka zikwizikwi zapitazo, ndipo tsopano kumatithandiza kumva mantha mu mzinda wamakono.

kudya zakudya zopatsa nthanzi

Mphamvu munthu amene amasamala chitukuko cha thupi mphamvu ayenera kukhala anzeru ndi zolondola. Ife n'kudziphatika kwa zakudya ndi kukusalani zakudya kapena ziribe mphamvu kapena kutsogolera ku chidzalo. Ziribe kanthu momwe munthuyo angakhale nawo maphunziro kulemera ndi chitsulo samatha, zidzakhala zonse pa sikelo aone kanjedza chomwecho ndipo amadabwa chifukwa kulemera si kuonjezera. Monga ntchito iliyonse, chakudya n'kofunika kudziwako zina zimene ndiponso mmene thupi.

Mphamvu ayenera kuchita ntchito zotsatirazi:

• Lili zopatsa mphamvu zokwanira kuti thupi sanaganize njala masana. Maganizo njala - ichi ndi mdani chachikulu m'njira ya chitukuko minofu. Pamene thupi likusowa chuma kuwotcha, izo amayamba kuwotcha mafuta wosanjikiza osati kokha, komanso zikuluzikulu zomanga thupi.
• Komanso, chakudya ayenera kulimbikitsa kuchepetsa kapena kuwonjezeka kulemera okwana thupi. Izi zidalira pa ntchito. Zogwiritsira zolemera ndi kuphunzitsa mphamvu - ndi mbali yofunika ya mapangidwe a novice wothamanga.
• Chakudya ayenera kuchepetsa kunenepa ndi minofu misa kuwonjezeka.
• Komanso chakudya amakhudza mahomoni. Kuti chitukuko cha mphamvu anthu anapita mwamsanga ndi efficiently, ayenera allocated wamwamuna timadzi testosterone.

maphunziro minofu

Komanso zakudya zoyenerera, lomwe ndi 30 peresenti bwino, tiyenera kukumbukira masewera. Ndi zofunika kuti zimachititsa maphunziro mu masewero olimbitsa thupi ndi mphunzitsi, koma ngati pazifukwa zina izi sizotheka, zovuta ndi Zochita kunyumba angagwiritsidwe ntchito kapena kutenga kayendedwe «kulimbitsa thupi». M'pofunikanso kukumbukira kuti magulu onse a mphamvu kwambiri ndipo ndi zofunika kuti akatunge dongosolo maphunziro musanayambe.

Zophunzitsira zingathe kukhala zosiyanasiyana malinga ndi zimene ambiri sasamala - mpumulo kapena mphamvu. zolimbitsa thupi mu milandu adzakhala mwapadera. Ngati ife kulankhula za mphamvu, ndiye pali chomveka ulamuliro waukulu - n'kwabwino kuchita reps ochepa, koma ndi kulemera kwambiri.

Aliyense zolimbitsa thupi ndi udindo ntchito ndi gulu minofu umodzi. Salembedwa m'magulu minofu yoperekedwa kwa ziwalo: mikono, kumbuyo, pachifuwa atolankhani, mwendo. Kuphunzitsa nyumba kotero kuti gulu lirilonse minofu ndi ntchito kupyolera mu tsiku. Tsiku la ntchito - lopumula. Izi ndi abwino kwa maphunziro, akuti ndi mabogi ambiri.

Komanso, amino acid ndi mapuloteni n'kutheka kuti anachokera ku wapadera masewera zakudya. Anthu ambiri amasokoneza masewera zakudya ndi kapangidwe otchedwa, kapena anabolic, koma ndi nkhani yosiyana. Sports zakudya - ndi zakudya chomwecho, sipangakhalenso analandira ntchito nkhuku chifuwa kapena kapu mkaka wouma ufa mawonekedwe. Iwo sali zovulaza thanzi ndipo susintha ndi mahomoni, koma kuthandiza kumanga minofu misa.

Simulators kapena miyeso yaulere

othamanga ambiri molakwa kuti zokonda ayenera kuperekedwa deadlift, benchi atolankhani ndi anyonyomala, ndiyeno funso mmene kukhala ndi mphamvu, idzatha palokha. Ndi kulakwitsa kuti maganizo chifukwa aliyense payekha kwambiri anakonza thupi, deadlift Mwachitsanzo, muyenera kuchita kuti anthu ndi minofu ofooka kumbuyo. Choyamba muyenera kuwaphunzitsa, koma izo zikhoza kuchitidwa mothandizidwa ndi chikoka akuluakulu ndi simulators.

woyamba A yemwe wangobwera mu chipinda, ayenera kuika patsogolo pulogalamu yoyeseza ndi osachepera malinga ngati zambiri musati adzakhala kutulutsa ofunika minofu. Simulators imakonzedwa m'njira monga kupereka katundu pazipita, kuchotsa kuthekera choipa. Simulators anapanga corset akulu, stabilizers, ndipo ntchito mwa zida zofunika thupi. Patadutsa miyezi iwiri kapena itatu magawo yogwira pa masewero olimbitsa thupi, mungathe kusamukira ku miyeso yaulere.

Chiwerengero cha kubwereza ndi kulemera

Monga tanena m'kalasi ndipo pa mpumulo wa mphamvu ayenera kukhala mosiyana. Ngati mukufuna funso bwanji kukhala ndi mphamvu, ndiye kumbukirani: zochepa kubwerezabwereza - chofunika kwambiri. Childs, othamanga muyesere kutenga kulemera kotero kuti 10-12 reps kwa waika 3-4 kuti projectile lapansi.

Kumene, ngakhale pano pali mbuna. Kuonetsera ngakhale zolemera lalikulu kukhala ogwira mtima, tiyenera kulabadira chachikulu kukhazikitsa luso. Atsopano poyamba analimbikitsa kuchita kubwereza kwambiri ndi kulemera zochepa ntchito njira ndi ntchito kubweretsa automatism.

malangizo zina kwa funso mmene kukhala ndi mphamvu

• Musaiwale kudya bwino, ndipo kumbukirani kuti muyenera kudya maola 1.5 pamaso ntchito ndi ola pambuyo maphunziro amene anali kugwira ntchito bwino ndi kuphunzira mapuloteni ngati kuli kotheka.
• Atachira, thupi chimamangirira minofu misa, ndipo izo zimachitika zokha mu mkhalidwe matalala. Kulimbikitsa ndi kukula minofu zidzachitika tulo, kotero kugona akhale maola osachepera 8 patsiku, izo m'pofunika kuti usokoneze tulo.
• Kupewa kulandira choipa zosafunika ntchito zipangizo zina, monga nsalu zotanuka ndi Chalk ena. Pamene ntchito zolemera lolemera kwambiri ndi bwino ntchito yapadera choletsa corsets kwa kumbuyo.
• Patsogolo maphunziro kukhala kulimbitsa thupi. Pa zochangamutsa m'pofunika konzekera minofu ndi thupi. Kuchita izi, mwangwiro yoti matayala. thupi ntchito takuphazi kutentha - 37 madigiri. Kuwonjezera alikuwotha moto mpaka minofu, onetsetsani kuti kutambasula mfundo yanu ndi Tambasula.

Kokha kupyolera zonse thupi kwambiri ndiponso kudya zakudya zoyenera akhoza kukhala thupi wamphamvu ndi wathanzi.