Nkhani

Kukhala ndi mizere ya minofu yathanzi ndikupanga chithunzi chathanzi, sikokwanira kuonjezera mphamvu ya masewera olimbitsa thupi okha. Kupititsa patsogolo kulimbitsa thupi ndi kuonjezera kuthamanga kwa mafuta oyaka kuyeneranso kuphatikizidwa ndi kuphunzitsa mphamvu. Komabe, chifukwa chosowa chitsogozo cha akatswiri, sikophweka kupeza zida zoyenera zolimbitsa thupi m'moyo watsiku ndi tsiku, zomwe zimapangitsa kuti pakhale kutsika kochepa kwa maphunziro a mphamvu. Pofuna kuthandiza anthu ambiri kukhala ndi njira yasayansi yolimbitsa thupi,magalasi olimbitsa thupionjezerani mapu ogwirira ntchito, phatikizani maphunziro amphamvu muzochitika zamoyo, perekani chitsogozo cha akatswiri olimba, ndi kulimbikitsa mphamvu zatsopano zachitetezo chapakhomo.

Kuchita masewera olimbitsa thupi kwa Aerobic kumathandiza anthu kuwotcha mafuta, pamene kuphunzitsa mphamvu kungathe kuwonjezera mphamvu, kusiya kutaya minofu, ndikufulumizitsa kagayidwe kawo. Chifukwa maphunziro a aerobic ndi osavuta kuyamba, anthu ambiri amatha kuchita okha kunyumba. Koma kuphunzitsa mphamvu kumafunikira zida ndi chitsogozo chaukadaulo, kukopa anthu ambiri.

Kuti muchepetse malire ophunzitsira mphamvu, kalilole wolimbitsa thupi amakhala ndi dzanja lanzeru lamphamvu komanso thupi lochepa thupi la 0.1 ㎡, zomwe zimalola anthu kukhala ndi chidziwitso chozama champhamvu kunyumba. Malingana ngati mkono wopezera zipangizo zamakono, ukhoza kutsegula njira zosiyanasiyana zophunzitsira mphamvu, kuzindikira makina ogwiritsira ntchito, monga kukakamiza mkono wokhala ndi makona atatu, zingwe ziwiri, mipiringidzo, kupalasa mwachidule, m'chiuno, phazi lazinthu zowonjezera, zimatha kutsegula. Smith, makina opalasa, makina otsetsereka, gantry, barbell / dumbbell mphamvu monga chida. Ndipo galasi lolimbitsa thupidzanja lamphamvu lanzeru limasinthasintha, limatha kusintha zida zambiri, kukhala ndi kusintha kwa 2 lateral ndi 7 longitudinal longitudinal, 2.1 mita kukoka chingwe kumatha kukwaniritsa zofunikira zamakona ambiri, masewera olimbitsa thupi, opareshoni ndi osavuta kuposa zida zolimbitsa thupi, kulemera kwake kwanzeru kwa digito. dongosolo, akhoza kukhala angapo kulemera kusintha (awiri 80 KG kulemera kusintha, unilateral 2-40 KG counterweight kusintha), kupyolera galimoto khola linanena bungwe kukana, kiyi kusintha kulemera, kunena zabwino ndi chitsulo phokoso phokoso, palibe inertia kuthamanga, ochezeka kwambiri mafupa .

Ndi zida zophunzitsira mphamvu, simungathe kuchita popanda kuwongolera akatswiri. Chifukwa chake, galasi lolimbitsa thupi lili ndi makochi okhazikika, omwe azitsagana nawo nthawi yonse yophunzitsira. Kupyolera mu kuyankhulana kwa mawu, iwo athandiza anthu kusintha kaimidwe kawo ka maphunziro ndi kusintha momwe amachitira masewera olimbitsa thupi. Magalasi olimbitsa thupi amaperekanso maphunziro ambiri a akatswiri, Makalasi onse a ic omwe amathandiza anthu kutaya mafuta mosangalala, Monga "kuvina kwamphamvu ndi aerobic," Lolani anthu asunthire ndi rhythm, Kupyolera mu maphunziro afupiafupi komanso ogwira ntchito kwambiri, Tulutsani mphamvu kuti mugwedezeke. kuchotsa zopatsa mphamvu, kuwotcha mafuta; Palinso maphunziro apadera amphamvu monga "May 4th Youth", Kupyolera mu "kuphunzitsa kukankhira miyendo yam'mwamba", "kumenya kumbuyo", "kuphunzitsidwa kwa minofu ya m'munsi mwa miyendo" ndi maphunziro ena, Kuwongolera mbali zosiyanasiyana za luso la mphamvu, Wonjezerani kuchuluka kwa minofu m'magawo angapo monga chifuwa, phewa, kumbuyo ndi miyendo yakumunsi, Yesetsani kukhala ndi chithunzi chabwino ndi kalembedwe, mizere ndi thupi.

The galasi lolimbitsa thupi zimangokhala 0.1 ㎡ zaderali, zomwe zimaphatikizira zida zolimbitsa thupi komanso chiwongolero chasayansi pazochitika zamoyo, ndikupereka dongosolo loyenera lamasewera olimbitsa thupi, lomwe limathandizira kulimba kwapakhomo komanso kulimbikitsa mphamvu zamasewera a anthu.