Zamkati
- Kusiyana kwamachitidwe onse awiriwa
- Zitsanzo za zochitika zolimbitsa thupi
- Zitsanzo za zolimbitsa thupi za anaerobic
Pali njira ziwiri zopezera mphamvu mthupi la munthu: kupumaaerobic ndi anaerobic, njira zomwe zimasiyanitsidwa ndi kupezeka kwa mpweya wa oxygen, poyamba, ndi kupezeka kwake, kwachiwiri.
Ndi fayilo ya masewera olimbitsa thupiTimakakamiza thupi kuti ligwiritse ntchito mphamvu kudzera m'ma carbohydrate ndi mafuta okosijeni, ndiye kuti, pogwiritsa ntchito mpweya kuti uziyambitse kapena kungowapatsa nthawi.
M'malo mwake, machitidwe a anaerobic Sifunikira mpweya, chifukwa amagwiritsa ntchito njira zina zopezera mphamvu, monga nayonso mphamvu ya lactic acid kapena kugwiritsa ntchito ATP (adenosine triphosphate) yaminyewa.
Izi ndizofunikira pakuchita masewera olimbitsa thupi, kuti musafunike zochulukirapo kuchokera m'thupi kuposa zomwe zingatheke munthawi iliyonse yopezera mphamvu ndikuti athe kuwongolera zoyeserera m'njira yoyenera kwambiri.
Kusiyana kwamachitidwe onse awiriwa
Kusiyana kwakukulu pakati pa mitundu yonse iwiri ya zolimbitsa thupi ndi, monga tanena kale, kupezeka kapena kupezeka kwa mpweya ngati njira yopezera mphamvu mwachangu.
- Pulogalamu ya zochitika za aerobicChifukwa chake, amalumikizidwa mwachindunji ndi makina opumira komanso amtima, kuti athe kukhala nthawi yayitali. Izi ndichifukwa choti kufunikira kwake kumayikidwa pakukhoza kwa thupi lathu kuphatikizira mpweya wochokera mlengalenga ndikuzungulira thupi lonse kudzera m'magazi. Kutalika kwa mpweya wa oxygenation, kuyesayesa kwanthawi yayitali kudzakhala.
- Pulogalamu ya machitidwe a anaerobicKumbali inayi, omwe kuphulika kwawo kwamphamvu kumachokera ku akatundu omwewo komanso mphamvu zawo, nthawi zambiri zimakhala zazifupi komanso zamphamvu kwambiri. M'malo mwake, ngati itenga nthawi yayitali, pamakhala chiopsezo chopeza ma lactic acid m'minyewa, zomwe zimachitika chifukwa chogwiritsa ntchito mwadzidzidzi shuga. Ndipo kumangako kumabweretsa kufooka komanso kutopa kwakanthawi.
Chifukwa chake: zochitika zolimbitsa thupi ndizotalika komanso zopepuka kufikira mwamphamvu, pomwe zochita za anaerobic ndizolimba komanso zazifupi.
Zitsanzo za zochitika zolimbitsa thupi
Kuyenda Kuchita masewera olimbitsa thupi kosavuta komwe kulipo, kochita bwino kwambiri komanso komwe kumachitika nthawi yayitali momwe makina opumira ndi mtima amagwirira ntchito mosalekeza, kuwotcha mafuta ndi chakudya. Ndikofunika kusunga mapapo ndikuwonjezera kukana kwamtima.
Kupondaponda. Kuthamanga kwachangu ndi masewera olimbitsa thupi omwe amakhudza kwambiri miyendo ndi mawondo, koma izi zimathandizira kupuma komanso mtima wam'mimba poyang'ana mphamvu yayikulu komanso yolimba. Nthawi zambiri zimaphatikizidwa ndi nthawi yopuma (kuyenda) komanso kuthamanga kwakanthawi (anaerobic).
Magule Zochita zolimbitsa thupi, zopangidwa pagulu zomwe zimagwiritsa ntchito minyewa yambiri kuti izitha kupirira, kulumikizana, komanso kupuma, chifukwa imatha kupitilizidwa pamitu yanyimbo zosiyanasiyana zomwe zimapereka chotsatira chofunikira. Ndi njira yothandiza anthu kuchita masewera olimbitsa thupi, nawonso.
Tenesi. Zomwe zimatchedwa "masewera oyera" ndi chitsanzo cha machitidwe othamangitsika, chifukwa zimafunikira kuyendetsa bwalo nthawi zonse, kuwunikira komwe mpira ukuwongolera, komwe kumawonjezeranso liwiro lake likamenyedwa ndikubwezeretsedwanso paukonde.
Kusambira. Imodzi mwamasewera olimbitsa thupi ovuta kwambiri, chifukwa pamafunika mpweya wabwino kuti thupi ligwire ntchito yomiza. Imalimbikitsa mphamvu yamapapo, kukana kwamtima ndipo nthawi zina mphamvu ya anaerobic yamapeto.
Aerobic akudumpha. Chizolowezi chochita masewera olimbitsa thupi ndi chitsanzo chabwino kwambiri cha mtundu uwu wa zochitika zowononga mpweya, momwe kuyenda kumayendetsedwa pamachitidwe angapo otsatizana ndipo kumadalira pafupifupi kupirira kwamitima yamthupi.
Kupalasa njinga. Kugwiritsa ntchito njinga kumakhala kovuta kwambiri kumiyendo yakumunsi, kumafuna mphamvu yayikulu kwambiri yolumikizira mtima momwe kuyesayesaku kumathandizira, monga ma marathons, nthawi yonse yama circuits omwe amayenera kuphimbidwa mwachangu chapakati. Zomaliza, momwe mphamvu yayikulu kwambiri imasindikizidwa kuti ifike kuthamanga kwambiri ndikufika koyamba, m'malo mwake, ndi anaerobic chabe.
Kupalasa bwato. Monga momwe zimakhalira panjinga, koma kumapeto ndi thunthu, ndikulimbitsa thupi kwakanthawi komwe kumafunikira kuyang'anira kutopa komanso kudya mpweya wabwino nthawi zonse, kuti bwato liyende bwino ndi mphamvu yomwe ikukhudzidwa opalasa.
Chingwe chimadumpha. Kuchita masewerawa ndi kofala kwa akatswiri ambiri pamasewerawa, kaya ndi otani, chifukwa amafunika kulumpha mosalekeza kuti apewe chingwe, kutha kuyenda msanga kapena pang'onopang'ono kutengera kuthekera kwa kupirira kwa munthu.
Mpira. Amawerengedwa kuti ndi masewera olimbitsa thupi komanso othamanga, chifukwa amaphatikiza mayendedwe achidule, othamangitsika mobwerezabwereza kubwalo lalikulu lamilandu, akuyembekeza momwe mpira ungachitire. Kupatula wopanga zigoli, palibe m'modzi mwa osewera mpira amene amakhalabe wokhazikika, chifukwa chake amafunika kupuma bwino komanso mtima wamtima.
Zitsanzo za zolimbitsa thupi za anaerobic
Kunyamula zitsulo. Pakukweza minofu, minofu imagwira ntchito kwambiri, kukwaniritsa ntchito yomwe yasankhidwa kwakanthawi kochepa, popeza kuti mpweya sukugwiritsidwa ntchito kukonzanso mphamvu. Izi zimapangitsa kuti minofu ikhale yolimba komanso yopirira, ndikupanga hypertrophy.
ABS. Zochita zofala kwambiri izi ndi anaerobic popeza mndandanda wazokakamiza uli ndi ntchito yakukulitsa mphamvu zamphamvu ndikulimbana ndi kutopa, kudzera pakubwereza kwamphamvu kwakanthawi.
Mitundu yayifupi komanso yamphamvu (sprints). Iyi ndi mipikisano yayifupi koma ndi kuyesetsa kwambiri, monga lathyathyathya la 100m, momwe mphamvu ndi kuthamanga kwa malekezero akumunsi ndi torso zimapangidwa, pamwamba pakupilira kwachilengedwe konse.
Kuponya mpira wamankhwala. Zochita zolimbitsa thupi zomwe zimakhudza minofu yayikulu yomwe idakonzedwa kuti ipitirire patsogolo pamutu ndikuponyera mpira paphewa momwe angathere. Kuyenda uku ndikofulumira komanso kolimba, chifukwa chake sikutanthauza kupuma.
Kudumpha kwa bokosi (kudumpha kwa bokosi). Ntchitoyi imachitika ndikudumpha ndi miyendo yonse pabokosi lazitali zosiyanasiyana, kukakamiza miyendo kuti ipezere mphamvu ndi mphamvu zamphamvu. Ndizofala kwambiri pamachitidwe owoloka.
Kuchita masewera olimbitsa thupi. Ndi mtundu wina wa masewera olimbitsa thupi omwe samakhudza kuyenda, koma kukhalabe olimba mtima kwakanthawi kochepa kuti apange kuyeserera kosalekeza, kulimbikitsa kupirira kwamphamvu pakalibe mpweya.
Mabala ndi kufanana. Pogwiritsa ntchito thupi lokha ngati kulemera, izi zimafunikira minofu yam'manja kuti itenge mphamvu zokwanira kutikweza kangapo ndikumaliza, potero tikulimbikitsa mphamvu zawo ndi hypertrophy, osapumira pakama.
Kankhani (zolimbikitsa). Mofanana ndi ma barbells, koma mozondoka, masewera olimbitsa thupiwa amagwiritsa ntchito mphamvu yokoka ngati kukana kuthana nawo, kukweza kulemera kwanu mwachidule komanso mwachangu komwe kumakulirakulira minofu ikamapeza mphamvu.
Magulu Gawo lachitatu la mndandanda wakale, limodzi ndi kukankha ndi m'mimba, squats amagwetsa kulemera kwa torso yolunjika ndi mikono yotambasulidwa (kapena pa nape) pa ntchafu, kuwalola kuti ayesetse kudzuka ndi kutsika kachiwiri., nthawi yomwe sadzalandira mpweya kuchokera kumoyo wawo.
Omasulira kapena kuthamanga pamadzi kwaulere. Masewera odziwika bwino kwambiri omwe amaletsa kupuma mukamayenda pansi pamadzi, momwe mapapo amafunikira kuti athe kupuma, komanso kuyeserera kwa anaerobic, popeza kukhala m'madzi minofu iyenera kugwira ntchito yopanda mpweya.
