Maphunziro a mphamvu zophulika: kulumpha kwa barbell slicing squat!

Kuphulika ndi gawo lofunika kwambiri pamasewera. Basketball, mpira wamiyendo, rugby ndi onyamula zolemera onse ndi otchuka chifukwa cha kuphulika kwawo kwamphamvu.

Ndipotu, osati othamanga okha, komanso okonda masewera olimbitsa thupi wamba amafunika mphamvu zophulika!

Kuchita masewera olimbitsa thupi mopitirira muyeso kungathandize kuti mitsempha ya m'mitsempha ikhale yogwira ntchito bwino, kuonjezera mphamvu ya minofu, komanso kulimbitsa bwino ntchito ya minofu.

M'kanthawi kochepa, masewera olimbitsa thupi amphamvu kwambiri amayatsa masewera olimbitsa thupi kuti agwire minofu yambiri pochita masewera olimbitsa thupi. Izi zikutanthauza kuti mutha kunyamula kulemera kwambiri ndikuwonjezera minofu yambiri.

Pamapeto pake, kulimbikitsa dongosolo la mitsempha kuti lipeze mayunitsi abwino ogwirira ntchito mukamaliza kugwira ntchito. Mudzakhala opulumutsa ntchito kwambiri. Dongosolo lanu la mitsempha likayamba kukhala lakuthwa, mphamvu zanu, mphamvu zanu zophulika ndi minofu yanu zidzakula!

Lero, ndikufuna kufotokoza njira yabwino kwambiri yophunzitsira mphamvu zophulika: kulumpha kwa barbell slice squat.

Monga momwe chithunzichi chikusonyezera: gwirani chidutswa cha barbell ndi manja onse awiri kenako chitani kulumpha mozungulira!

Iyi ndi njira yabwino kwambiri: poyerekeza ndi njira yolimbana ndi mapewa, njira yophunzitsira kunyamula zolemera pogwiritsa ntchito mphamvu yophulika ndi yosavuta kuphunzira. Osewera ambiri a rugby ndi basketball ochokera kunja amagwiritsa ntchito njira imeneyi pophunzitsa mphamvu yophulika.

Komabe, musanachite masewera olimbitsa thupi mwamphamvu, muyenera kukhala ndi mphamvu zabwino za minofu ndi luso lochita masewera olimbitsa thupi, komanso luso lotha kulumpha m'chiuno!

Njira yotsatirayi ndi iyi:

1. Kaimidwe koyambira ndi kaimidwe koyimirira: imani ndi miyendo yanu yolekanitsidwa ndi m'lifupi mwa mapewa anu, gwirani chingwe pambali panu, sungani msana wanu kukhala wolimba komanso wopanda mbali, ndipo sungani thunthu lanu lolimba!

2. Kenako pang'onopang'ono pindani chiuno ndi mawondo anu kuti mugwedezeke mpaka theka la malo ogwedezera thupi lanu lonse kuti likhale lodzaza ndi mphamvu.

3. Kenako, kudzera mu mphamvu yotanuka yomwe imasungidwa m'minofu yotambasulidwa kale, yambani kudzuka ndikudumpha mofulumira (pogwiritsa ntchito kuwunikira kotambasulidwa, ziwalo zitatuzo zimatambasulidwa mmwamba nthawi imodzi, ndikuswa pansi ngati roketi ikukwera kuti imalize kuuluka)

4. Mukamaliza, ikani pansi mwachangu ndikuchepetsa kupanikizika komwe mukuchita squat kuti mubwerere pamalo oyambira!

Malangizo Othandizira Kuchitapo Kanthu:

1. Iyenera kukhala yofewa komanso chete ikatera, zomwe zikusonyeza kuti timagwiritsa ntchito minofu mwakhama kuti tiyamwe kupanikizika, m'malo mogwiritsa ntchito mitsempha ndi ziwalo zolumikizirana kuti tinyamule kupanikizika! Ndikofunikira kuti phazi lakutsogolo ligwere pansi kenako lisunthire ku chidendene. Malo amenewa ndi abwino kuti achepetse kupsinjika, kuyamwa ndi kumasula kupsinjika!

2. Musamange mawondo anu mkati. Sungani mawondo anu mbali imodzi ndi zala zanu zakunja!

3. Musalumphe mmwamba kwambiri, nthawi zonse sungani msana wanu kukhala wolimba komanso wopanda mbali, ndipo musapindike kapena kutambasula!

Langizo lomaliza: Ichi ndi chisankho chabwino kwambiri. Kwa anthu omwe ali ndi maziko enaake ophunzitsira, ndi bwino kuyika izi mu ndondomeko yophunzitsira kuti zikuthandizeni kukulitsa mphamvu zophulika komanso mphamvu za minofu!