Zvaunogona Kuvandudza Pamuviri Wako Wezvokudya Nokurevedza Weight
Iwe unotamba bhora, basketball, gorofu, kushambi, baseball, cricket, kana terevhi uye munda? Pasinei nemitambo iwe unobatanidzwa nayo, kana ichida simba, uye, kana kuti simba rinoputika, mikana iwe unogona kubatsirwa nekudzidziswa kuyerwa. Kunyange vatambi vatsungirira avo vane simba uye simba kwete chikonzero chekutanga chinogona kubatsirwa kubva mumimba yakasimba uye yakaderera mushure.
Ichi chinyorwa chinotsanangura mazano ehutano hwekureruka kwemitambo paunenge uchishandisa mitambo yakawanda nemabasa ekuratidza mazano aya.
Zvine zvidzidzo zvakakosha zvinowanikwa zvinowanikwa mukurema uye kudzivirira kudzivirira:
- Simba reMuscular (kuwedzera simba)
- Muscular hypertrophy (kuwedzera musimba)
- Simba reMuscular (kukurumidza kukurumidza uye rinowedzera kuputika apo rakasimba)
- Musha musimba kutsungirira (kunogara kwenguva yakareba uchiri kusimba)
Heino zvibatanidziro kuhutano hwekurevedza zvirongwa Ndakagadzira zvemitambo yakasiyana-siyana:
- Baseball
- Basketball
- Bhora
- Running
- Golf
- Track Sprinting
- Kufamba uye kudzokera shure
- Boxing
- Hamstring Rehabilitation
Kunyanya Mitemo, OK?
Kunyatsozivikanwa inowanzodiwa mune zvemitambo. Zvinoreva kuti kana iwe ukakwanisa kudzidzisa nenzira inotevedzera basa rako kana uchikwikwidzana mumutambo, iwe unofanira kushandisa nguva yako yakawanda kudzidziswa nenzira iyoyo. Vanomhanya vanomhanyira, vanoshambira kushambira, javelin throwers vanokanda, vatambi vemitambo vanoita.
Kunyange zvakadaro, zvinhu zvehutano hazvigoni kuwanikwa nguva dzose kubva kune chiitiko-chairo chekudzidzisa maitiro. Chimiro chemuviri chinowanzodikanwa mabasa anowedzera kudzidziswa. Aerobic uye simba yekudzidzira mienzaniso yeizvi. Kunyange vanoshambira vanomhanya uye vanosimudza zviyereso kuti vagadzirise aerobic yavo nesimba uye simba simba.
Sarudzai Primary Primary Muscle Groups
Ngatitaurire kuti mutambo wako ibhora - American, Rugby, kana Soccer - vose vane chinhu chimwe chete chakafanana: kumhanya, kuparadzanisa, kukanganisa, kukanganisa, kutendeuka nekugadzirisa tambo. Zvakakosha kuti maketani emisumbu anoshandiswa mumabasa aya, ayo anonzi "anterior uye posterior chain" anogadzirirwa simba, kugadzikana, nesimba. Ndiri kutaura nezvemucheto kumashure, maruva (butt), chiuno chinokonzera mafungiro, hamstrings, quadriceps, misumbu yemashure, uye mberi kwechidya, pamwe chete nemakumbo. Iyi ndiyo simba iyo iyo yakawanda yako yekushanda-based athletic movement uye kushanda ichavimba.
Zvechokwadi, kana iwe uri muteereri kana rugby mberi iwe unoda mapepa akasimba nemitsipa yemutsipa zvakare, asi munhu wose ari kutamba mitambo yemitambo yematambo iyo yakasimba mukati-chikamu chechidimbu chemasumbu ayo ndeye 'go-to' musimba . Iko inobatanidzwa mu basketball, hockey, baseball, skiing nezvimwe zvinogonawo kubatsirwa nekudzikama uye simba mumatumbu aya.
Dzidzo dzakanakisisa dzekusimbisa masumbu aya ndiyo inonyanya kukwira, squat uye kufa uye kushanduka nekuwedzera. Purogiramu yose inogona kubatsira zvakare, asi idzi huru mbiri dzinosimudza dzichashanda zvishamiso zvemakumbo, chiuno, chidziro, kumashure uye masimba emimba.
Mukuwedzera, purogiramu yekushambi, somuenzaniso, inogona kuisa kuisa pfungwa kune mamwe mafudzi, maoko uye mushure mushure.
Funga Nezvaunoda Kuti Uwane Simba, Bhuku, uye Simba
Mutambo wako unogona kunge uri simba uye masimba emitambo seplinting kana kuputirwa, kana zvido zvinogona kunge zvakanyanya kusanganiswa kwesimba nekutsungirira, ndizvo zvinowanzoitwa nemitambo yemitambo yakawanda. Chero nzira, kusimbisa simba guru, kana kana pasina musero hypertrophy, chinangwa chikuru chekugadzirira kudzidziswa. Simba zvirongwa zvinowanzova nemitoro inorema uye nhamba shomanana yekudzokorora.
Mimwe yemitambo inoda kuwanda (musimba hypertrophy) uye simba - varume vakuru mubhoza (NFL, rugby) somuenzaniso - uye vamwe vanoda kuve kuti vanobatanidza simba rakakwana nekufamba, nekukurumidza, uye kunyange kutsungirira - mukati mumutambo webhola ( bhora) raizova muenzaniso.
Kune simba rinokudziridza, kukurumidza kwekudzidzira kusimudzira kana kuongorora muviri kunokosha. Simba, somuenzaniso, chinhu chakakosha kugadzirisa vatambi vemafora, asiwo nokuda kwekutengesa kwebhatter mu baseball kana kurohwa kwevarume mucricket kana kuti golfer's swing. Tiger Woods yakaratidza kuti chirongwa chakanaka chekudzivirira muviri chinogona kuita sei kubudirira kwesimba mumutambo unoda bhora kurova.
Funga Zvido zvekudzivirira Kukuvara
Kuvharirwa kwekukuvadza chimwe chinhu chekudzivirira uremu kazhinji kasingafungi. Kunyange zvazvo isingabatsiri pakuwedzera kwekuita kwemitambo, kudzivirira kukuvadza kunogona kubatsira maitiro emitambo nekuvimbisa kuti mutambi akakodzera panguva dzinokosha pachiitiko chekambani.
Kusimbisa mapoka emasimba anokonzerwa nemasikirwo akadai sechezasi uye mushure mutsvuku, mutambi wefudzi wefudzi rinotengesa uye mutsara we quadriceps inodzora kubatana kwebvi inogona kuita kuti zvibudirire zvibatsiro kusina simba guru, simba kana kutsungirira kubudirira. Chengetedza izvi mupfungwa kana uremu hwekudzidzira kwemutambo wausingave uchitanga kuongorora zviyero kuti uve mukana. Kutsungirira kunomhanya, mabhasikoro, kana kushambira kungave mienzaniso.
Summary
Mukupfupisa, zvirongwa zvekudzivirira uremu zvinofanirwa kugadzirirwa zvakananga kune vanhu vanofunga nezvemutambo, basa - mumitambo yematambo somuenzaniso - kana chiitiko chaicho mukati mechirango chemitambo sekutarira uye kumunda kana kushambira kana gymnastics. Mashoko aya pamusoro apa anofanira kupa mavambo akanaka.