Kodi kuphunzitsa miyendo yanu?

Ambiri novice "pitching" kuganizira chifuwa, mimba ndi dzanja minofu pamene minofu ya miyendo iwo achoke pa zabwino sekondale. Komabe, iwo amakhala osati monga noticeable manja kapena pachifuwa chifukwa, ngati zikanakhala zopusa mmene zingamvekere, nthawi zambiri ali mu kabudula. Nthawi zambiri mu masewero olimbitsa thupi, mungathe kuona otsiriza ano "othamanga" kwa magazi m'thupi wabwino, koma miyendo woonda, amene mwachionekere amalenga Mosiyana ndi zina za thupi.

Kodi kuchita ngati torso wanu ndi manja ntchito bwino, koma nthambi m'munsi amafanana awiri ndodo, amene amachititsa thupi lanu? mwendo zolimbitsa Pankhaniyi - njira yokhayo yotulukira. Kodi muyenera kuchita kuti magazi kutsogolo ntchafu, koma osazindikira kuwonjezeka alipo kukula kwa matako ndi m'chiuno? njira zabwino adzakhala supersets. Mwachitsanzo, waika anayi anyonyomala makumi awiri ndi akanema zinayi 20 mwendo yophunzitsa.

Koma ngati izo lags kumbuyo kukongola a m'chiuno mwako, ndiye woyenera china zokambirana. "Akufa Ndodo" - waika anayi a nthawi khumi ndi kupinda miyendo mu malo supine - waika anayi a nthawi makumi awiri. Mwina munthu inadzera kubwereza 20 mu mzere mu Zochita pa ntchafu. Izi ndi zofunika kuti minofu ya ntchafu bwinobwino "mungasase" ndi mavuto. Yerekezerani nthawi 10 mu mzere - izi ndi kuthamanga lovuta mode muyezo.

Inu lembani yopuma pakati akanema? Ndi bwino pa nthawi ino kuchita mwendo mtanda kutambasuka mpaka mukumva wamphamvu woyaka kumverera mu minofu. Ndiye inu mukhoza kukwanitsa mpumulo miniti ndi kuchita masewera olimbitsa thupi kachiwiri. Njira imeneyi ndi yabwino kwa kukhazikika a magulu minofu, amene bwino "zomwe zikutsalirazi kumbuyo."

Wina osavuta koma ogwira mtima kwambiri njira. Zonse kuchita anyonyomala, pang'onopang'ono kuwonjezera kulemera kwake. Pankhaniyi, ntchito mwendo imagwiridwa imodzi ndi ikukoka wa minofu ya kumbuyo ndi manja. Cholinga pazipita amene akhoza kukhala tokha wokhulupirira, kukwaniritsidwa kwa anyonyomala makumi awiri ndi kulemera lofanana mamba awiri a thupi lake. Izi, kumene, Pakufunika yokonzekera yaitali kwambiri, koma pamene inu mukhoza kuchita izo, palibe wapadera Zochita za miyendo ndi magazi a aliyense gulu minofu munthu safunika.

Mwakugwira Zochita izi, kukhala anzeru ndi kusamala, pang'onopang'ono kuwonjezera kulemera kwa mowa. Ndipo kukumbukira kuti mwendo zolimbitsa thupi monga pamwambapa wakulanda inu ndi mphamvu zambiri, kotero yesetsani overtrain, mwinamwake zotsatira zake zingakhale zoopsa kwambiri kwa thupi lanu. Kusunga nsonga anapereka pansipa.

Normal mwendo maphunziro kumaphatikizapo kuchita kwambiri bondo anaŵerama. kuchepetsedwa matalikidwe pamene zisamatero. Kuti m'chiuno mwanu Sikudaonjezere, pogwiritsa ntchito lamba ndi kutsatira ambiri kubwereza kwa ATsopano bwerezanonso. Hamstrings ayenera kupitiriza ndi quadriceps, mwinamwake kuyamba maphunziro ndi kukongola kwa. Onetsetsani musanayambe, patulani nthawi zochangamutsa kukonzekera minofu yanu ndi kuchepetsa chiopsezo kuvulazidwa mbali thupi.

Sikuti ndi mwayi kuchita kokoka masewero olimbitsa thupi, ndi m'madera ena anasankha. Koma kuphunzitsa miyendo kunyumba kungakhale monga ogwira. N'chimodzimodzinso ndi kulemera anyonyomala (bala akhoza m'malo ndi projectile ina, monga chikwama cha mpunga), chifukwa ikukoka ng'ombe minofu - kuwuka pa zala zako zolemera za. Phunziro anapanga Hamstring mwendo mapini ndi dumbbells Ufumuyo mapazi, zikwaniritsidwe ntchafu mkati anaphedwa mfundo miyendo ndi zochulukitsira. Choncho, ikukoka nyumba - si ovuta, ndi kupezeka kwa aliyense chidwi ndi zida zofunikira.

Choncho chala kulimbitsa thupi kuti ndithudi ayenera kutenga malo pamodzi ndi zina ojambula. Koma iye wapatsidwa malo sekondale. Pa dzanja limodzi bwino mpweya miyendo m'munsi adzakhala zimalepheretsa chidwi mbali zina za thupi, kuti zowoneka kuchepetsa m'lifupi mapewa ndi kukula kwa dzanja, ndi pa zina, amaika magazi iwo kudzabadwira chiwonongeko cha kali chichereŵechereŵe. Choncho maphunziro a minofu ya miyendo ziyenera kuchitika nthawi zambiri, ndi kokwanira kuti nthawi 3-4 mwezi.