Kuwana simba chinhu chimwe chete, asi kuwana simba kunoda chimwe chinhu mukudzidzisa kwako. Simba ndiko kusanganiswa kwesimba uye kukurumidza kwenguva. Iwe unogona kuvaka simba nekureruka kudzidziswa. Dzidza kuti zvinorevei uye basa raunoda kuwedzera pane zvaunoita.
Kuvaka Simba Nekurovedza Kuneta
Simba kurovedza kunokosha pamitambo umo kusina kuputika kwebasa kunotarisirwa-kutaridzika, kutumbuka, kuchinja kutungamira, kuendesa zvinhu zvakasimba nokukurumidza, nezvimwe zvakadaro.
Iwe unogona kuona kuti bhora, basketball, cricket, nhamba uye mashizha emitambo, gorofu, uye baseball vanovimba nesimba kune zvimwe zvikamu zvekushanda.
Mapurogiramu akajeka ekurovedza emitambo iyi yose ine gadziriro yekugadzirisa inoshandiswa iyo simba , musimba, uye hutano hwakakwana ndiyo inonyanya kutarisa. Simba rekudzidzisa rinotevera chikamu chekugadzirira.
Gym Exercises for Power Development
Pakupedzisira, kurovedzwa kwesimba kunoda kuti iwe uite maitiro ekufambisa kwemaitiro ekufambisa kune yakakwirira, unosanganisira mutoro, uye unourawa nechinangwa chinoputika. Izvi zvinogona kuitika mumitambo yekurovedza kana pamigwagwa kana mumunda. Semuenzaniso, vanomhanya vangashandisa maitiro eplyometric semiganhu uye kusvetuka uye kufamba uye vatambi vanogona kushandisa mashandisirwo ekugadzira mitambo nemichina.
Pasi pane muenzaniso wepurogiramu yekuita basa yekuita simba yekusimbisa simba mune zvekurovedza. Izvi zvinogona kuteverwa nekurovedza-mhando-mhando yekudzidzira kusimbiswa kwemasimba mumagariro nemafambiro epakati.
Miti yeOlympic uye Derivatives
Kupikisa kweOlympic-kunobvuta uye yakachena uye kudivi-inoumba hwaro hwezvirongwa zvakawanda zvemasimba. Derivatives yemisimudzo iyi inobatsira pakusimudza simba. Izvo-muviri wose, maitiro ekugadzirisa anoshandisa muviri wepamusoro uye wakadzika uye kazhinji unowanzoitwa nechisimba chechinangwa.
Mutoro unofanira kunge wakakwana zvokuti iwe unogona kutamisa bar (kana dumbbells kana kettlebells ) kuburikidza nekudzokorora kwega nekukurumidza uye kuputika.
Aya ndiwo masimba makuru ekudzidzisa maitiro anoshandiswa emakwikwi eOlymic:
- Iyo yakachena: Muchidimbu chakachena, unosimudza bhari kubva pasi kusvikira kumusoro kwepamusoro pemapfudzi / mapepa paunenge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakagadzikana. Muchizoro chakakwana uye chikafu kana kuvhara, bhari yacho inobva yanyura pamusoro kubva panzvimbo yefudzi.
- Iko rakanatswa rakachena: Nesimbi yakachena, unotanga nebhari pahudyu, panzvimbo yepasi, sekunge iwe wachangopedzisa kuparara, iwe unotora ATG yakazara uye unotakura bhu kumafudzi.
- Simba rakachena: Mune simba rakachena, iwe unotanga nebhokisi pasi asi iwe unongodarika hafu yepamusoro kana kupfuura uye hauendi ATG usati wasimudza kuyerwa kumafudzi.
- Iko simba rakanatswa: Vamwe vadzidzisi havatauri musiyano pakati pekuchenesa uye kusungirira simba rekuchenesa asi zvechokwadi izvi hazvina kururama, uye zvinokosha. Mune ho hang simba rakachena, unotanga nebhari pahudyu, hausi kutema ATG, uye kukotama pamabvi kunogona kunge kwakananga kana kuti kwakakwirira, ipapo imwe neimwe yekusimudzira kumapfudzi yakafanana.
Zvakakosha kuziva kuti simba shanduro-iyo iwe usingaiti chikwata chakazara-inongowanikwa chete nechiedza (kwauri) kuyerwa. Sezvo bhari inorema, iwe unogona kunge uchida kukweta pasi kuti upinde pasi pebhasi kusati kwasvika kumapfudzi.
Hunga, Chibaya, uye Chengetedza Kuedza
Usatya maitiro aya nokuti unowanzoona vakuru, varume vane hulky vachisimudza masero makuru. Kunyange zvazvo zvakanakisisa zvakaitwa mushure mokurayirirwa kwakakodzera, zvose zve "hang," "kukoka" uye "kudzvinyirira" maitiro zvinogona kuitwa nedumbbells uye vanoita zvakanyanyisa kurairidzira maitiro ekuita zvinangwa zvakasiyana siyana nokuti vanobatana nepamusoro uye pasi uye kushandisa simba rakawanda.
- Push press: The push press ndiyo chikamu chokupedzisira chechenesheni uye inopindira umo iyo bar inowanikwa pamusoro. Mumiririri wekuputika, iwe unorema pamapfudzi uye iwe unofungidzira iwo kumusoro pamusoro pechibatsiro chekudzikisa zvishoma nemakumbo nemakumbo. Izvo zvakafanana nemutoja weuto kana wepamusoro pepanhau kunze kwekuti iwe unoshandisa makumbo nemaputi kuti ubatsire kusundira.
- Kudhiroka kwepamusoro: Ikoti yakakwirira inomiririra chikamu chokutanga chemuchena kana chakanaka uye chikafu kunze kwekuti iwe hauna kuwedzera mutoro pamapfudzi. Hazvina kufanana nemutsara wakarurama zvachose nokuti mumamiriro ezvinhu aya ane simba unoda kuzviita nekukurumidza, uye kubata kwakawandisa. Iwe unogona kuita izvi kubva pachigaro chembiru pamwe chete.
- Romanian deadlift (yakaturika vakafalift): Unotanga panzvimbo yakarurama nekurema pahudyu, benderera pasi uchengetedze mushure wakarurama uye usingatauri bhero pasi pakudzokorora kwega. Ita kuti kusimudza kumira zvakakurumidza.
A Sample Power Program
Izvo zvinoshandiswa pamusoro apa zvinoumba hwaro hwepurogiramu yechiratidzo inotevera. Iwe unogona kuedza kusanganiswa kwakasiyana-siyana kwezviito zvepamusoro paunoshandiswa kune iyi fomu yekurovedza. Kana iwe usati wamboita uropi hwekudzidziswa pakutanga iwe unofanira kutanga nekuverenga pamusoro pezvakakosha uye kuisa zviremba zvishoma nezvishoma usati waedza izvi zvidzidzo.
Tevedzera izvi zvinyorwa musimba rekudzidzisa kuwedzera.
- Usasarudza mutoro unorema zvikuru. Iwe unofanirwa kukwanisa kuisa uremu muchinzvimbo nekukurumidza kukurumidza. Asi, uremu hunoda kuve wakasimba zvakakwana kukupikisa iwe pfupi pfupi pfupi yekudzokorora.
- Iwe uchazorora pakati pemitambo kusvikira wapora zvakakwana. Izvozvo zvinoreva maminitsi matatu kusvika ku5. Simba rinofanira kuratidzirwa apo phosphocreatine simba system yakagadziridzwa zvakare.
Power Program Program Workout: Ita maitiro aya:
- Hang Power Cleans: 3 masheji ezvitanhatu zvakadzoka, zvakakurumidza
- Push Press: 3 seti ye 6 reps, fast
- Hang High Inokwidza: 3 seti ye 6 inodzoka, inokurumidza
- Romanian deadlifts: 3 masheji emakumi matanhatu akadzoka, achitsanya
Yeuka, iyi haisi chirongwa chekuvaka muviri kuitira kuti iwe usati uchitarisira pombi kana kuti lactic acid inowedzera mumisungo, kunyange pakupera kwekuvhima iwe iwe pachako uchawana zvimwe. Iwe unoda kuti mumwe nomumwe asimudze kuti ave sechisimba sezvakakodzera. Mutoro wakasarudzwa unofanirwa kuve wakanyanya kukura kupfuura chirongwa chekuvaka muviri asi kwete sekuremedza sechirongwa chemasimba.
Iwe unogona kushandisa dumbbells panzvimbo ye barbells kuitira kuti muviri wepamusoro ushande kana uchida. Rongedza mitoro, inongororwa, uye reps kusvikira uwana chimwe chinhu chinoshanda kwauri. Mudzidzisi ane ruzivo anogona kukuratidza iwe fomu yakanakisisa yezvikwiriso izvi.