Momwe mungapangire minofu mwachangu galu

 Lamulo loyamba lomwe mwiniwake aliyense ayenera kukumbukira pochita masewera olimbitsa thupi ndi galu ndi "Osavulaza". Zikanakhala kuti nyamayo siingathe kutiuza kuti ikudwala. Ndipo muyenera kupopera minofu ya galu molondola. 

Mitundu ya minofu ya agalu

Pokonzekera zochitika zomanga minofu kwa galu, eni ake amaganiza za kupambana kwa chochitikacho, mpumulo wa minofu ndi momwe angagwiritsire ntchito khama lochepa pa izi. Pofuna kuthetsa vutoli, muyenera kudziwa momwe thupi la galu limagwirira ntchito. Kupatula apo, kusadziwa zoyambira ndizomwe zimayambitsa njira yophunzitsira yolakwika. Minofu ulusi amagawidwa m'magulu awa:

1. Chofiira - chochepa - mtundu wa I (MMF - ulusi wochepa wa minofu). Amakhala odzaza ndi ma capillaries, amakhala ndi mphamvu yothamanga kwambiri komanso amapirira bwino, amagwira ntchito pang'onopang'ono komanso amatopa pang'onopang'ono, amagwiritsa ntchito magwero amphamvu "zachuma".
2. White - mofulumira - mtundu II (BMW - ulusi wothamanga wa minofu). Zomwe zili mu capillaries mwa iwo ndizochepa, zimakhala ndi mphamvu zambiri za anaerobic ndi makhalidwe othamanga, amagwira ntchito mofulumira komanso amatopa mofulumira, amagwiritsa ntchito mphamvu zofulumira.

Agalu analengedwa kuti azigwira ntchito inayake. Ndipo mitundu yosiyanasiyana imagwira ntchito zosiyanasiyana. Kuti agwire ntchito yabwino, thupi liyenera kufanana nalo. Mwachitsanzo, agalu osaka ndi othamanga kwambiri, amafunika kuthamangitsa nyama, ndipo, mwachibadwa, ulusi wawo wa minofu umakhala waukulu. Ndipo kugawanika kwa ulusi wa minofu mu mitundu iyi kumakhala kopindulitsa, choyamba, kwa thupi la galu. Ayenera kugwiritsa ntchito mphamvu zochepa momwe angathere kuti agwire bwino ntchito inayake. Kupopa minofu misa, ulusi zonse zofunika.

Galu wanu ndi wotani?

Kuti mumvetsetse kuti ndi ulusi uti wa minofu womwe umakhala m'thupi la galu wina, muyenera kuyankha mafunso. Galu wanu ndi ndani: sprinter kapena weightlifter? Wothamanga kapena wothamanga marathon? Othamanga marathon akuyendetsa mitundu yomwe imatha kuyenda mtunda wautali popanda kutopa. Ndipo othamanga ndi agalu osaka, mwachitsanzo, greyhounds. Ndi ntchito ziti zomwe galu wanu amachita: mlenje, sled, kulondera kapena mbusa? Minofu yothamanga kwambiri imakonda kwambiri othamanga. Minofu yapang'onopang'ono imakonda kwambiri othamanga a marathon. Agalu akhoza kugawidwa ndi mtundu. Mu ubusa, ng'ombe, sledding, mitundu yachikale, ulusi wapang'onopang'ono wa minofu umakhalapo. Posaka, mfuti, alonda, agalu amasewera, ulusi wothamanga wa minofu ndizomwe zimalamulira. mwachangu komanso pang'onopang'ono - pafupifupi 50% mpaka 50%. Poyenda, mutha kupatsa galu wanu masewera olimbitsa thupi - izi sizidzangomanga minofu, komanso zimakhala ndi thanzi labwino. Ngati minofu yonse ikupangidwa, galu sadzakhala ndi kusalinganika m'madera ena a thupi, ndipo machitidwe amkati adzagwiranso ntchito bwino. Ndi ulusi uti womwe uli bwino: mwachangu kapena pang'onopang'ono? Yankho lolondola ndilo: kusunga ntchito za galu - zomwe zimayikidwa ndi chibadwa cha galu. Kuti mukwaniritse mphamvu zomwe mukufuna, voliyumu ndi mpumulo - zonse ziwiri. Pankhaniyi, padzakhala zotsatira zokongola kwambiri ndi galu wathanzi kwambiri. Mukhoza kuyamba kutulutsa minofu pambuyo pomaliza kupangidwa kwa thupi la galu. Ndipo mphindi iyi ndi yosiyana pa mtundu uliwonse.

Momwe mungaphunzitsire mitundu yonse iwiri ya ulusi wa minofu ya galu?

M'pofunika kusunga kofunika kwambiri kwa mtundu uliwonse wa minofu CHIKWANGWANI galu. Kuti muphunzitse ulusi wothamanga wa minofu, mumafunika katundu wakuthwa, wamphamvu, wamphamvu. Kuti muphunzitse ulusi wocheperako wa minofu, masewera olimbitsa thupi ndi abwino kwambiri, pomwe, mwachitsanzo, muyenera kugwira dzanja lanu pamalo amodzi kwa masekondi 30, ndi zina. 

1. Kuchita masewera olimbitsa thupi ophulika kwambiri ndikupuma pang'ono. Izi ndizoletsedwa kuchita ana agalu kapena agalu akuluakulu. Mfundo Yofunika: kulemera kwa thupi lonse (kugwiritsa ntchito zolemetsa lamba), kugawidwa mofanana poyambira mwadzidzidzi ndikuyimitsa. Patsiku 1, mutha kugwiritsa ntchito masewera olimbitsa thupi amodzi kuchokera pa izi: kuthamanga ndi kulemera kwa thupi panjira yathyathyathya ya plyometric kulumpha maphunziro ndikudumphira pamwamba (pa liwiro lothamanga, kutalika kwa pamwamba ndi kutalika kwa galu pa zimafota * 1) kukwatula maphunziro kukwera (kuyambira kuyenera kukhala kuchokera pamalo okhala, mbali yokhotakhota pamwamba siposa madigiri 2). Nthawi yopuma pakati pa kubwereza sikuposa 25 - 15 masekondi. Chiwerengero chomaliza chobwerezabwereza sichiposa 20. Kulemera kwake kuyenera kugona pamitsempha yam'mbuyo yomwe ikuyenda pamphepete mwa msana, kutalika kwa wothandizira kulemera kumayambira kufota mpaka kumapeto kwa nthiti, kulemera pa gawo loyamba ndi 10. % mbali iliyonse (10% yonse), imatha kubweretsedwa pang'onopang'ono mpaka 20% mbali iliyonse (20% yonse). Simungathe kuthamanga pa phula, pokhapokha, kuti musawononge mafupa a galu. Kutentha kumafunika choyamba.
2. mfundo za biomechanical. Kugwiritsa ntchito masewera olimbitsa thupi opambana omwe amaphatikizapo kuchuluka kwa minofu nthawi imodzi. Malo osakhazikika amtundu umodzi (mwachitsanzo, matiresi a sofa). Kugwiritsa ntchito zopinga. Itha kugwiritsidwa ntchito mu tsiku la 1 1 yopambana masewera olimbitsa thupi kuchokera pa izi: khalani / bodza / imani / bodza / khalani / imani chopondapo (kunyumba, mutha kupanga cavaletti kuchokera ku timitengo ta mop kuyikidwa pamabuku pamlingo womwewo) maphunziro othamanga (sitepe) - kuyenda pang'onopang'ono - kuyenda - kuthamanga mwachangu, ndi zina zotero, ndi malire a nthawi - osapitirira mphindi 10).
3. Zovuta zolimbitsa thupi. Mfundoyi ndi supersets kwa gulu linalake la minofu, lokhala ndi masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi, masewera olimbitsa thupi ndi kulemera kwa thupi lanu. Patsiku la 1, mutha kugwiritsa ntchito 1 ya supersets: minofu ya khosi, msana ndi minofu yam'mbuyo yam'mimba minofu yam'mbuyo ndi pachifuwa. Supersets amachitidwa mofulumira kwambiri kuti apititse patsogolo kukhudzidwa kwa minofu ya galu. Mwachitsanzo, polankhula za minofu ya kumbuyo kwa miyendo, masewera olimbitsa thupi angaphatikizepo: kudumpha kapena kudumpha - kutalika sipamwamba kuposa chigongono cha galu, ambiri amadumpha kupita kumalo otsika mofulumira akuyenda kapena kuthamanga ndi zolemera zolimbitsa thupi, pamene miyendo yakumbuyo ili pamtunda - mwachitsanzo, pa sitepe, "Khalani - imani - bodza" movutikira kwambiri.
4. gawo loipa. Mfundo yaikulu: kutsika mofulumira, kupumula kwapang'onopang'ono kwa minofu. Mwachitsanzo, zikhadabo zakutsogolo za galu zimakhala pamalo okwera, ndipo amachita malamulo a “Sit-Stand” popanda kuchotsa zikhadabo zake zakutsogolo pamalo okwezeka. Ayenera kudzuka mofulumira, ndikugwa pamiyendo yake yakumbuyo pang'onopang'ono momwe angathere ndipo palibe kugwa mu "kukhala" udindo. Zochita izi zitha kuchitika tsiku lililonse.
5. Nthawi yamavuto. Mfundo: kuthamanga kwambiri kwa minofu ya galu (mpaka masekondi 30). Mwachitsanzo, galu amafika kuti athandizidwe kwa nthawi yayitali, akulimbitsa minofu yake momwe angathere (kuimirira pa tiptoe). Zochita izi zitha kuchitika tsiku lililonse.

 Kwa ana agalu ndi achinyamata, njira 5, 4, 3 (zopanda mphamvu ndi zolimbitsa thupi zodzipatula), 2 (palibe zopinga) zingagwiritsidwe ntchito. Agalu okhwima athanzi amatha kulandira mitundu yonse yolimbitsa thupi. Kwa agalu athanzi achikulire, njira zonse ndizoyenera, kupatula masewera olimbitsa thupi ophulika omwe amapumira pang'ono. Lilipo Njira 5 zopangira minofu mu galu wanuadadutsa mayeso a magwiridwe antchito. Njirazi zimaphatikizapo mitundu yonse iwiri ya ulusi wa minofu.

Zida zowonjezera zopopera minofu ya galu

Kuti muthamangitse minofu ya galu mwachangu, mudzafunika zida zowonjezera:

• malo osakhazikika (kunyumba akhoza kukhala matiresi a mpweya - chachikulu ndikuti amatha kupirira zikhadabo za galu)
• mapiri okhazikika (njira, sitepe, benchi, mabuku, etc.)
• zolemera lamba
• mabandeji, cavaletti
• zowonjezera matepi
• stopwatch
• zida zothandizira zofunika.

Sankhani cholinga cha phunzirolo. Musanayambe kupopera minofu ya galu wanu, muyenera kuyankha funso la zotsatira zomwe mukufuna.

Ngati mukufuna kukwaniritsa minofu hypertrophy, simungathe kuchita popanda zipangizo zina. Kuti mupange thupi lothandizira lokongola, mutha kuchita popanda zida zina, ndikuzisintha ndi masewera ena. Ngati cholinga ndi kusunga thanzi ndi kugwira ntchito kwa minofu, zipangizo zowonjezera sizifunikira.

3 Malamulo a Kukula kwa Minofu ya Galu

1. Kuti muwonjezere minofu, katundu wochulukira nthawi zonse ndi wofunikira. Koma panonso, ndikofunikira kuti musapitirire.
2. Zakudya zopatsa thanzi zimathandiza kwambiri kuti zinthu ziziyenda bwino.
3. Kuti muchire bwino ndi kukula, kugona koyenera ndi kupumula kumafunika.

Njira zodzitetezera popopa minofu ya galu

1. Kufufuza koyambirira kwa thanzi la galu (kugunda, chikhalidwe, kupuma, kuyenda pamodzi).
2. Chilimbikitso choyenera.
3. Kutsatira malamulo a thermoregulation.
4. Kutsatira malamulo akumwa. Galu amatha kumwa panthawi yophunzitsidwa komanso atangotha ​​kumene, koma osati zambiri (ma sips angapo).
5. Mphamvu yamanjenje ya mwiniwake. Ngati chinachake sichigwira ntchito lero, chidzagwira ntchito nthawi ina. Osamutengera galu, samalirani.

 Kumbukirani kuti chitetezo ndichofunika kwambiri!