Weight Training Principles 2
Ichi chikamu chikamu chechipiri cheZvinokosha zve Weight Training uye Kudzivisa Kudzivirira .
Kukura kwekudzidziswa, simba rekudzidzisa kana kudzivisa kudzivisa, chero chii chaunoda kuchitumidza, chinovaka nheyo ye simba, simba, guru uye musimba kutsungirira pamabasa anotevera nemitambo.
- Kuvaka muviri kunonyanya kugadzirisa muviri uye muscular tsanangudzo, kunyanya pamakwikwi. Hurongwa hweHypertrophy hunotangira pano.
- Zvirongwa zvakasiyana-siyana zvemitambo zvinoshandisa maitiro anotsigira uye anowedzera, nepamusoro pezvinobvira, zviito zvemuviri zvemutambo. Muenzaniso unogona kunge uri kurovedza vashambi vanoita maitiro anofananidzira kuvhomora mumvura, kutarisa mapepa, maoko uye mushure mushure. Simba-kutsungirira uye mapurogiramu akawanda uye simba zvinobatsira asi zvakasiyana zvakasiyana siyana zvemitambo uye dzinoda kugadzirwa kuitira kuti dzisavhiringidza nehutano hwakagadzirirwa mutambo.
- Kurasikirwa kwemahombekombe uye kusimba kunosanganisira maitiro anopa purogiramu yose yekurovedza chirongwa chekuwedzera misi uye kurasikirwa nemafuta emuviri. Bodybuilders vanongoda kutarisa zvakanaka pamhenderekedzo vanobatanidzwa muboka.
- IOlympic weightlifting ndeyekunyanya kukwikwidza mitambo inoshandiswa iyo inoshandisa maitiro maviri chete, yakachena uye yakasvibiswa uye inobvutwa, kunyange kune zvakawanda zvekudzidzisa maitiro. Chimwe nechimwe chinosimudza chinonyanya kukoshesa uye chigadzirwa, chinoda kuradzirwa uye tsika.
- Kukwidziridzwa kwePowerlifting kunoda chete kukwidza mitatu, squat, bench press uye kufa. Zvakare, simba uye maitiro ndiyo nheyo ye Powerlifting.
Kurovedza Kakawanda uye Kuwedzeredza
Nenguva yakawanda sei uye kudzidzisa kwaunoita kunobva pane zvinangwa zvako, ruzivo, makore, utano, hutano uye zvimwe zvinhu zvakadai semichina yekuwana uye nguva yekuwanika kwekudzidziswa.
Mudzidzisi kana mudzidzisi anofanirwa kutora zvinhu izvi zvose mukufungisisa uye kuronga hurongwa hunofanirana nemamiriro ako nechinangwa.
Kuenzanisa kwakanaka mukurema kwekudzidzira ndiko kuenzanisa pakati pemisisipo uye nervous system kukurudzira, kugadzirisa uye kugadzirisa. Kuwandisa kwakanyanya, kuwandisa uye kuwandisa zvakakurumidza, uye kuderedza zvirwere zvinogona kuparadza kufambira mberi kwako. Pano pane zvimwe zviratidzo zvekudzikisa:
- Kuramba kuneta, kushanda zvakanaka
- Viral uye mabhakitiriya zvirwere
- Kurasikirwa kusingadi kuyerwa
- Nguva dzose musculoskeletal kukuvara
- Kupera kana kusagadzikana kwenguva
- Hormonal kusalingana
- Kutapukira kwepfupa kusikirwa
- Vanoshaya kurara uye kudya mamiriro
Kudzidzira katatu pavhiki inzvimbo inotapira yekufambira mberi kwakanaka kwevatangi vematauriro asi kaviri pamusi wevhiki wechinomwe ichasangana nevamwe vanhu zviri nani. Chimwe chinhu chinowanzonyorera mazano ekubvumira ndechokubvumira maawa makumi maviri nemashanu pakati pezvikamu zvekureruka kuti zvibvumire kugadzirisa. Kune vadzidzisi vane ruzivo uye vane unyanzvi, mazuva matanhatu pavhiki kudzidziswa haisiwo asina kujairika, kunyange zvazvo kupatsanurana maitiro - kudzidzisa maitiro emarudzi akasiyana-siyana mumazuva akasiyana - anowanzoitwa. Kana iwe uchinzwa uri kupinda mumatambudziko, dzoka, zorora uwane mazano akanaka.
Mhando dzeZvikuita
Mazana emakore ekurovedza aripo kuti atarise matumbu akawanda uye mapoka emasumbu uye anogona kuwana zvinopfuura zvishoma kuvhiringidza kune avhareji anotanga kusarudza.
Ita maitiro akasiyana-siyana anouya nezviremeso zvemasununguko, makemikari, mabheji uye mapuranga, muviri-chete maitiro, maitiro, mabhora nezvimwe. Saka rudzi rwekuvhidzira runogona kuenzanisirwa nemhando yezvigadzirwa, mushutu hunotsvaga kana kunyange chinangwa chepfungwa, somuenzaniso aerobic kana simba rinoshanda, treadmill kana lat pulldown machine.
Compound exercises. Mishonga yakashandiswa ndeye iyo inosanganisira kanji kamwe chete, uye kazhinji kacho mashoma emasumbu mapoka. Mienzaniso: squat, kufa, kufara kabhete rwonzi, lat pulldown.
Isolation maitiro. Chiito chekuzviparadzanisa chikamu chimwe chinosanganisa chibatiso chimwe chete uye chinowanzotarisana neboka rega rega remasumbu. Mienzaniso ndeye dumbbell arm curl ye biceps uye makumbo anowedzera mitambo ye quadriceps.
Ndezvipi Zvaunofanira Kuita Unofanira Kuzviita?
Hazvisi kudzivirira mubvunzo unotaura kuti zvinoenderana. . . pane zvinangwa zvako ndezvipi, zvipi zvivako uye zvivako zvaunenge uine, nguva yako, simba, zviyeuchidzo ruzivo nekuzvipira.
Ngatiti iwe unoda kuvaka simba uye masimba, kana kuti kusimba kwakasimba uye tsanangudzo. Pane chibvumirano chakawanda chokuti 'makuru matatu' akasimudza - powerlifting inokwidza - squat, bench press uye kufa - ndiyo inonyanya kukwirira yekuvaka yakawanda nesimba. Iyo inyanzvi, uye zvichida kunyange inotyisa, yakaitwa nezviremba zvisina zvaunoda pedyo nepamugumo wehuwandu hwako, saka kutungamirirwa uye nzvimbo inobatsira zvinoshandiswa kana zvisingakoshi. Kunyange zvakadaro, iwe unogona kutanga ne-dumbbells uye, kana zviedza zvitsva kusvikira iwe uchinge watora ruzivo rwecho uye wozofambira mberi kubva ipapo.
Kana iwe uri kudzidzira kuti uwane hutano hwakanaka hwomuviri uye simba iwe unogona kuwedzerwa zvimwe zvekare, zvemuviri uye mafudzi maitiro uye mamwe mabasa chaiwo mberi kwemaoko. Tarisa uone simba guru uye hurongwa hwemasumbu wandinoisa pamwechete. Izvi zvinosanganisira squat, bench press, deadlift, arm curl, triceps pushdown, lat pulldown, vakagara kabheji rwonzi, kubhururuka, nepamusoro pemhepo uye mutsara wemakumbo. Chin-ups, pull-ups, bent-over rows, kabhoni crossover flyes, kutengesa bicep curl, kunamatira kuvhara uye mhuru inomutsa inofanira kuipota (asi kwete zvose kamwe!). Nhamba iyi yakanyatsokodzera uye yakawanda inogona kuva nemhando yezvigadzirwa zvekuita izvi zvidzidzo.
Kune avo vane ruzivo rwakakwana, muviri wose-muviri unofanana ne-hang-clean uye kusundira-kukwevera kunobatsira. Zviri pachena kuti pane zvakawanda, kunyange mazana ezvirovedza, saka unoziva kuti kunakidzwa hakuzomboregi.
Mukugadzira muviri, uko misuli inotsanangurwa kunyange kunyange mutsara muduku zvingave wakakosha, rutivi rwakakura rwekudzivirira muviri kunowanzoitwa. Olimpiki weightlifting inoda simba rakasimba uye nzira yekudzidzisa.
Onawo: Zvimwe Zvinyorwa zvekusimudzira Weight Training uye Kudzivisa Kushora - Chikamu 1 uye Chikamu 3 .