Maphunziro a hypertrophy ndi maphunziro a mphamvu

Tidzayang'ana pa ubwino ndi kuipa kwa kuphunzitsa mphamvu ndi kulimbitsa thupi.Kaya kuchita maphunziro amafuta kapena kuphunzitsa mphamvu.Pankhaniyi, mutha kupeza minofu yambiri.Tsopano sangalalani ndi nkhaniyi.

Maphunziro a hypertrophy ndi kuphunzitsa mphamvu: zabwino ndi zovuta

Kusankha pakati pa kulimbitsa thupi ndi kuphunzitsa mphamvu kumakhudzana ndi zolinga zanu:

Ngati mukufuna kupanga minofu, maphunziro a mafuta ndi abwino kwa inu.

Ngati mukufuna kuwonjezera mphamvu ya minofu, ganizirani za maphunziro a mphamvu.

Werengani kuti mudziwe zabwino ndi zoyipa za njira iliyonse.

kuphunzitsa mphamvu

Weightlifting ndi njira yolimbitsa thupi yomwe imaphatikizapo kusuntha zinthu zolimba, monga:

Ma dumbbell aulere (dumbbell, dumbbell, Kettlebell)

Makina oyezera (pulley ndi stacking)

Kulemera kwanu (zogwira, ma dumbbells)

Kuphatikiza ndi kusuntha zinthu izi:

Zochita zenizeni

Chiwerengero cha zolimbitsa thupi (chiwerengero chobwereza)

Chiwerengero cha mikombelo yamalizidwa (Gulu)

Mwachitsanzo, ngati mukuchita 12 dumbbell mapapo motsatana, mudzapumula, kenako 12 zina.Mumachita 2 seti ya 12 dumbbell mapapo.Kuphatikiza kwa zida, masewera olimbitsa thupi, kubwerezabwereza ndi mndandanda kumaphatikizidwa ndi masewera olimbitsa thupi kuti mukwaniritse zolinga za mphunzitsi.

Kuyamba: mphamvu ndi kukula

Mukayamba kulimbikitsa, mukupanga mphamvu ndi kukula kwa minofu nthawi imodzi.

Ngati mwaganiza zopanga maphunziro amphamvu kupita pamlingo wina, muyenera kusankha pakati pa mitundu iwiri ya maphunziro.Imodzi imayang'ana pa hypertrophy ndi ina pa mphamvu.

Maphunziro a hypertrophy ndi maphunziro a mphamvu

Kodi pali kusiyana kotani pakati pa maulamuliro amtunduwu?

Zochita zolimbitsa thupi ndi zida zomwe zimagwiritsidwa ntchito pophunzitsa mphamvu ndi maphunziro a hypertrophy ndizofanana.Kusiyana kwakukulu pakati pa ziwirizi ndi:

Kuchuluka kwa maphunziro.Ichi ndi chiwerengero cha seti ndi kubwereza zomwe mumachita.

Maphunziro mwamphamvu.Izi zikugwirizana ndi kulemera kumene mumakweza.

Pumulani pakati pa magulu awiriwa.Ino ndi nthawi yanu yopumula ndikuchira ku zovuta zolimbitsa thupi.

Maphunziro amafuta: mndandanda wambiri komanso kubwereza

Mu hypertrophic state, onjezani kuchuluka kwa maphunziro (zotsatizana zambiri ndi kubwerezabwereza) ndikuchepetsa pang'ono mphamvu.Nthawi yopuma pakati pa minda yayikulu ya zipatso nthawi zambiri imakhala mphindi imodzi kapena itatu.

Kuphunzitsa mphamvu: kubwerezabwereza kochepa komanso kulimba kwambiri

Kuti mukhale ndi mphamvu ya minofu, mukhoza kuchepetsa chiwerengero cha kubwereza (kuchuluka kwa masewera olimbitsa thupi) ndikuwonjezera mphamvu (kulemera kwambiri).Nthawi yopuma pakati pa kulimbitsa mphamvu nthawi zambiri imakhala mphindi 3 mpaka 5.

Ndiye chabwino ndi chiani, hypertrophy kapena mphamvu?

Ili ndi funso lomwe muyenera kudziyankha nokha.Pokhapokha mutapita monyanyira pa chisankho chilichonse, iwo adzabweretsa ubwino wathanzi ndi zoopsa zofanana, kotero kusankha kumadalira zomwe mumakonda.

Kwa minofu yayikulu komanso yamphamvu, sankhani masewera olimbitsa thupi a hypertrophy: onjezerani kuchuluka kwa masewera olimbitsa thupi, kuchepetsa mphamvu, ndikufupikitsa nthawi yopuma pakati pa magulu awiriwa.

Kuti muwonjezere mphamvu ya minofu, sankhani maphunziro a mphamvu: kuchepetsani masewera olimbitsa thupi, kuonjezera mphamvu, ndikuwonjezera nthawi yopuma pakati pa magulu awiriwa.