Dzidza Nzira Yokuedza Nayo Musimba Simba
Simba reMuscular ndechimwe chezvinhu zvishanu zvinokosha zvehutano hwakanaka. Simba rinotsanangurwa sechiremera chakasimba chinogona kugadzirwa mumusungo kana boka remiviri panguva yechibvumirano chimwe chete. Muenzaniso ungadai uri hukuru hunorema iwe unogona kusimudza mu bicep curl nefomu rakanaka.
Chii Chinojekesa Musimba Simba?
Paunofunga pamusoro pekuti wakasimba zvakadini, pane zvimwe zvikamu izvo zvinofanira kushanda pamwechete.
Paunosimudza uremu kana kusundira mutoro, zvakawanda zvinobatanidzwa pane kungova nemasimba makuru. Izvo simba rehupenyu hwemisumbu rinokonzerwa nekukura kwaro, nzvimbo yepakati-chikamu, asiwo marudzi emasikironi mumusungo iwoyo, kutsvaira kwakakurumidza kana kutengesa zvishoma.
Zvadaro, mutsara inoda musimba wakasimba wekunamatira, sezvo magetsi emoto anofanirwa kupisa kukonzera musimba kuputika. Vanofanira kupisa nenzira yakarongeka, saka humwe hutundu hwemisumbu hunokonzerwa kamwechete. Iwe unofanirwawo kukwanisa kushandisa mutsara iwoyo zvakanaka kuti uende pamwe chete, uye izvi zvinoreva kuva nehutano hwakasimba uye hune simba, mapfupa, ligaments, uye tendons.
Mimwe tsvina inoshanda kubatsira uye inopikisa chiito chemuviri kuitira kuti itungamirirwe. Nzvimbo uye nzvimbo dzakakosha zvakakosha pakukwanisa kushandisa simba remuviri kusvika pakupedzisira. Kushandura kwechimwe nzira imwe kana imwe kunogona kuita kusiyana kukuru kwehuwandu hwemasimba anokwanisa kuitwa.
Kudzidzira kuvaka musimba nekusimudza uye kupwanya zviyereso, uchishandisa maitiro akarurama, kuchavaka masimba emasimba. Haisi kungoti simba rekudzidzira simba rinovaka musuru fiber, rinodzidzisawo mitsipa kupisa nenzira yakarongeka yekufambisa mutsara, uye iwe unodzidza fomu yakakodzera yekushandisa tsvina.
Nzira Yokuvakisa Miviri Yakakura
Ko Muscular Strengti Inoedzwa Sei uye Inofanirwa Sei?
Kudzokorora zvakanyanya kuongororwa ndiwo muyero wekuyera masimba emasimba. Inopfupiswa se1RM. Kuti uite kudzokorora kukuru kwekuedzwa, Kramer uye Fry (1995) yakagadzira protocol iyo inoshandiswa zvikuru. Bhizinesi rekunyora uye mutsara wegumbo inowanzoedzwa kujekesa muviri wepamusoro uye muviri wepasi musimba musimba. Iwe unogona kutarisa kushanda kwako pamusoro pebhenikari mitemo yakagadzirwa naDkt. Lon Kilgore.
Kuti uite kuongororwa kwe1RM , unogona kupisa nekurema iwe waunofunga kuti anenge hafu yepamusoro iwe unogona kusimudza mubasa racho, zvekudzoka kusvika ku10 kusvika ku10. Zvino iwe unotora nguva pfupi uye uwedzere uremu kuti uuye nawo kumutoro iwe unogona kusimudza katatu kusvika kashanu, paine 75% yepamusoro. Iye zvino unowedzera huwandu hweuwandu uye uhusimudze kamwechete. Kana iwe uchikwanisa kuisimudza iyo nemafomu akanaka, kumirira maminitsi matatu kusvika mashanu, wedzera kuwedzera uye edza zvakare. Iwe unodzokorora urongwa uhwu hwekuwedzera uremu, kuedza kusimudza, nekuzorora kusvika iwe wasvika pakakwirira, uye iwe haugoni kusimudza kuwedzera kwekuwedzera kwehuwandu nemafomu akanaka.
Simba muyano muhutano hwepanyama nekugadziriswa kunoshandisa nzira iri nyore yekupikisa kudzvinyirira. Inoshandiswa kugadzirisa kana musuru inoshanda zvakashata kana kwete.
Murapi anogonawo kushandisa dhamometer kuti aone simba remuviri wakasiyana.
Zvikamu zveMweya Fitness
Zvimwe zvikamu zvehutano hwemumuviri ndezvomukati kutsungirira , kutsungirira kwepfungwa , kushanduka kwemamiriro uye muviri .
Kunobva:
Kraemer, WJ & Fry, AC (1995). Strength test: kukura nekuongorora nzira. MuP. Maud & C. Nieman, DC (1995). Kurasikirwa uye mishonga yemitambo: nzira yehutano (3rd ed.). Palo Alto, CA: Bull Publishing.