Chibugariya Chikwama
Kapangidwe Koyambira & Mafotokozedwe:
Nthawi zambiri imakhala ndi chikopa chakunja cha PU kapena chikopa cha PVC, chikwamacho chimakhala chodzaza ndi mchenga wachitsulo ndi thonje la ngale. Palinso mitundu yamadzi-yodzaza kapena yochotsamo mchenga kuti muwongolere mosavuta. Zokhala ndi nyanga zapadera-zitsono zooneka ngati nyanga, mitundu ina imabweranso ndi zopingasa-zomangira mapewa ndi zomangira zambiri-zomangirira, kuonetsetsa kuti ikugwira bwino komanso yokwanira pakuchita maphunziro. Amapereka zosankha zosiyanasiyana zolemetsa, kuyambira 5kg mpaka 25kg mu 5kg increments. Mtundu wa 5kg ndi woyenera kwa oyamba kumene, pomwe mitundu yopitilira 15kg imapangidwira okonda masewera olimbitsa thupi.
Core Training Value
Limbitsani minofu ya m'munsi ndi yotakasuka kudzera mu squats ndi mapapu; Phunzitsani minofu ya pamapewa ndi makina osindikizira pamwamba; Limbikitsani mphamvu zonse-zophulika za thupi mwa ukhondo ndi kugwedeza, kugwedezeka pamwamba, ndi mayendedwe ofanana; Sinthani kukhazikika kwapakati ndi kugwirizana kwa thupi kupyolera mukuyenda mozungulira ndi kupindika; Limbikitsani kugwira ntchito kwa mtima ndi kupuma movutikira.
Mawonekedwe a Ntchito & Ubwino
Ndikoyenera kuphunzitsidwa zolimbitsa thupi mokwanira m'mabwalo ochitira masewera olimbitsa thupi komanso-zolimbitsa thupi zing'onozing'ono zapanyumba, ndizosavuta kunyamula ndipo sizifuna kukhazikitsa zovuta. Poyerekeza ndi zida zachikale monga ma dumbbell ndi ma barbell:Kulemera kwake kofanana kumachepetsa kukhudzidwa kwa malo olumikizirana mafupa;Kuchuluka-kumanga ndi thupi{3}}kumanga koyenera kumathandizira mayendedwe osiyanasiyana), kupangitsa njira zosinthira zophunzitsira;Imatengera zochitika zenizeni zamasewera, kukulitsa luso la maphunziro ndi chisangalalo.
Kufotokozera Zamalonda
Core Position
Kulimbitsa Mphamvu ndi Maphunziro Ogwira Ntchito
Kudzaza kusiyana pakati pa zida zamphamvu zanthawi zonse ndi zida zogwirira ntchito, kumaphatikiza mphamvu-zopanga zolemetsa zolimbitsa thupi ndi machitidwe ambiri-ophatikizana, ambiri{2}}zambiri. Imagwira ntchito ngati ulalo wofunikira popanga "mphamvu + yolimbitsa thupi" yophunzitsira yathunthu.
Kupereka Zosowa Zophunzitsira za Magulu Onse Ogwiritsa Ntchito
Kuyambira pachiyambi champhamvu chaoyamba, kutayika kwamafuta kwa ogwiritsa ntchito ambiri ndikusintha thupi, mpaka kukulitsa mphamvu za akatswiri othamanga, komanso maphunziro ankhondo/apolisi ndi omenya nkhondo, chikwama cha ku Bulgaria chimagwira ntchito mosiyanasiyana m'malo ochitira masewera olimbitsa thupi, masitudiyo, ndi zolimbitsa thupi kunyumba. Malo ake akufanana ndi "multifunctional dumbbell in fitness training."
Niche koma osasinthika
Ngakhale si zida zoyambira "zovomerezeka" m'mabwalo ochitira masewera olimbitsa thupi, ndizofunikanso kuti ma squat racks m'magawo amphamvu ndi ma treadmill m'magawo a cardio m'malo mwa akatswiri omwe amayang'ana kwambiri pakuwongolera thupi. Ndichizindikiro chachikulu chosiyanitsira pakati pa "malo{1}}omwe maphunziro amodzi" ndi "maphunziro athunthu".
Core Functions
Kuwonjezera Mphamvu
Kulimbitsa kolemetsa kwa minofu ya m'munsi mwa thupi, phewa, m'mbuyo, ndi pachimake pogwiritsa ntchito ma squats olemera, mapapu, makina osindikizira pamwamba, ndi zina zotero. Thupi lake-kapangidwe koyenera kumapangitsa kuti thupi likhale lolemera, zomwe zimathandiza "kugwirizanitsa magulu a minofu" ndikuchita bwino kwambiri kuposa zida zina zolimbitsa thupi.
Kulimbitsa Thupi ndi Kupititsa patsogolo Mphamvu Zophulika
Kupititsa patsogolo-mphamvu zophulika thupi lonse, kupirira kwa mtima, ndi kugwirizana kudzera m'mayendedwe amphamvu monga kuyeretsa, kugwedezeka pamwamba, ndi zozungulira. Ndikoyenera makamaka kuphunzitsidwa mwamphamvu kwambiri-monga HIIT ndi Tabata, kumawonjezera kugunda kwa mtima komanso kudya ma calorie, kumathandizira kuchepa kwamafuta komanso kuchita masewera olimbitsa thupi.
Kusinthasintha Kogwira Ntchito ndi Kuchita
Kutengera kachitidwe kamayendedwe muzochitika zenizeni zamasewera (monga kuthamanga, kudumpha, kumenya nkhondo), kumathandizira kuwongolera mphamvu ndikuwongolera bwino. Zogwirizana kwambiri ndi zofunikira zenizeni kuposa zida zokhazikika, ndizoyenera kwa othamanga, asilikali / apolisi, ndi ena omwe amafunikira "ntchito zolimbitsa thupi."
Thandizo Loyambira Maphunziro ndi Kukonzanso
Ndi kulemera kosinthika komanso kuvutikira pang'ono, ndikoyenera kwa oyamba kumene kuti aphunzire mawonekedwe oyenera a masewera olimbitsa thupi, kuchepetsa zoopsa zovulala kuchokera kumayendedwe olakwika. Kwa ogwiritsa ntchito kukonzanso, mawonekedwe ake ochepera-ndi zinthu zomwe zimatha kuwongolera bwino zimathandizira kusuntha kwa mafupa komanso kuphunzitsa kulimbitsa mphamvu kwa minofu.
Kufunika Kwambiri
Kuthetsa Zofooka za Maphunziro Odzipatula
Kusintha maganizo olimba a "kuyika patsogolo kudzipatula kusiyana ndi mgwirizano," amatsogolera ogwiritsa ntchito kutsindika "full{0}}body Integrated force generation." Kugwirizana ndi kufunikira kwakukulu kwa "kulimbitsa thupi mwanzeru" mu maphunziro amakono, kumalimbikitsa kusintha kuchoka ku "kumanga minofu yoyera" kupita ku "kuwongolera luso lonse."
Kuchepetsa Chiyambi cha Maphunziro Olimbitsa Thupi
Poyerekeza ndi zovuta zaukadaulo za ma kettlebell komanso kuchulukitsitsa kwa ma barbell, chikwama cha ku Bulgaria chimagwira bwino ntchito komanso ngakhale kugawa kulemera, zomwe zimapangitsa kuti zikhale zoyamba-zochezeka. Imathandizira ogwiritsa ntchito wamba kuti azitha kuchita nawo masewera olimbitsa thupi mosavuta, ndikupangitsa kutchuka kwa njira za "National Fitness Development".
Kupititsa patsogolo Kusinthasintha kwa Maphunziro
Popanda malo ovuta kapena zida zothandizira, zitha kugwiritsidwa ntchito m'malo ochitira masewera olimbitsa thupi, panja, m'nyumba, ndi zina. Kuthetsa ululu wa zida zamphamvu zachikhalidwe "kudalira malo okhazikika," kumapangitsa kuti masewerawa azisiyanasiyana komanso amagwirizana ndi kachitidwe kamakono kakulimbitsa thupi "kosavuta komanso kosiyanasiyana."
Ubwino Wachikulu
1. Chitetezo Chapamwamba ndi Kuchepetsa Magulu Ogwirizana
Ngakhale kugawa kulemera kumbali zonse za thupi kapena pachifuwa, kuphatikiza ndi thupi-lopindika moyenerera, kumapangitsa kuti mphamvu yokoka ikhale yokhazikika panthawi yophunzitsira. Poyerekeza ndi ma barbell (kulemera kwambiri kumbuyo / mapewa) ndi kettlebell (chiwopsezo chachikulu cha kupsinjika kwa m'chiuno chifukwa chogwiritsidwa ntchito molakwika), amachepetsa kukhudzidwa kwa mawondo, m'chiuno, ndi mapewa ndi 60%, kuchepetsa ngozi zovulaza masewera.
2. Njira Zophunzitsira Zosinthika ndi Zosintha Zosiyanasiyana
Yokhala ndi nyanga-zogwirira zooneka ngati nyanga,-zogwira malo ambiri, ndi zomangira pamapewa, imathandizira mayendedwe ambiri kuphatikiza squats, mapapu, kuyeretsa, mozungulira, ma swing, ndi kukanikiza. Pogwiritsa ntchito-zofunika zophunzitsira zonse , chida chimodzi chingathe kumaliza "-pulogalamu yophunzitsira thupi lonse."
3. Kuthekera koyenera ndi Kuchita bwino
Kukula pang'onopang'ono komanso kulemera kwake komwe kungathe kutha (5-25kg mwina) osafunikira kukhazikitsa, kumathandizira kusungirako ndi mayendedwe. Zoyenera kuchulukirachulukira m'mabwalo ochitira masewera olimbitsa thupi komanso ang'onoang'ono-ogwiritsa ntchito m'nyumba, zolemetsa zosinthika zomwe zimagwirizana ndi mayendedwe opita patsogolo, zomwe zimapereka moyo wautali komanso zotsika mtengo.
4. Kusangalala Kwambiri ndi Kuyanjana
Kuthandiza munthu mmodzi-kuphunzitsa munthu mmodzi ndi awiri-zochita zolimbitsa thupi za munthu mmodzi (monga kupita, mayendedwe ogwirizana), kumapangitsa chidwi cha maphunziro poyerekeza ndi zida zosasunthika zotopetsa. Njira zophunzitsira zamphamvu zimalepheretsa kusintha kwa minofu kumayendedwe amodzi, kupewa malo ophunzitsira komanso kulimbikitsa luso lophunzitsira mosalekeza.
Monga m'modzi mwa akatswiri opanga ndi ogulitsa zida za nyanga ya ng'ombe ku China, timawonetsedwa ndi zinthu zabwino komanso mtengo wampikisano. Chonde khalani otsimikiza kuti mugula nyanga ya ng'ombe yotsika mtengo yogulitsa kuno ku fakitale yathu. Lumikizanani nafe kuti mugwiritse ntchito makonda.