Gulu lotsutsandi chinthu chabwino, chogwiritsidwa ntchito zambiri, chosavuta kunyamula, chotsika mtengo, chopanda malire ndi malowo.Titha kunena kuti simunthu wamkulu wamaphunziro amphamvu, koma ayenera kukhala gawo lofunikira lothandizira.Ambiri kukana maphunziro zida, mphamvu zambiri zokhazikika, malangizo ndi ofukula pansi.Magulu otsutsa amasinthasintha mosiyanasiyana, mphamvu ndi mayendedwe amphamvu.Osanena zambiri, mwachindunji, yang'anani gulu lotsutsa zomwe zili zothandiza.
1. Kudzilimbitsa mtima ngati katundu
Pamene ndilo katundu wamkulu, mphamvu ya minofu imasinthasintha pamayendedwe osiyanasiyana (ROM), malingana ndi malo olowa / ngodya.Ubale wa kutalika kwa katundu ndi curvilinear, zomwe zikutanthauza kuti gululo limakokera kutali, kukana kumagwiritsidwa ntchito.Kukaniza kumakhala kwakukulu kwambiri pamene pamwamba pa minofu imagwidwa.
Zitsanzo: gulu lokaniza lodzaza makatani, mapini olimbana ndi gulu lolimba, kukoka kolimba kwa gulu lolimbana, kupalasa kwa gulu lolimbana, ma curls okhala ndi mitu iwiri, gulu lokaniza la mitu itatu.
Reference: gulu lotsutsa komanso kuthandizira mbale zovuta, 33gulu lotsutsamayendedwe kuti apange "palibe malo akufa" phewa
2. ntchito zotanuka katundu kuchepetsa / thandizo
Magulu otsutsaamapangidwa kuti athandize othamanga kuchita mayendedwe ena kapena ma ROM omwe sangathe kuchitidwa ndi kulemera kwa thupi.
Mwachitsanzo, ngati squat ya mwendo umodzi sangathe kuchitidwa, gulu lotsutsa likhoza kukoka.Mwachitsanzo, kupalasa ululu wammbuyo, mukhoza kumangirira gulu lotsutsa m'chiuno, gulu lotsutsa likhoza kuchepetsa kupanikizika kumbuyo.
3. Mumakonda pamene kuchita maphunziro mphamvu
Nthawi zambiri ntchito barbell ndi dumbbell lalikulu mphamvu maphunziro.Pamene otsika mapeto isometric chidule, kukana ndi ochepa, zosavuta kugonjetsa mfundo yomata, monga kanthu matalikidwe ukuwonjezeka, katundu ukuwonjezeka, pamwamba isometric chidule angafikire mphamvu pazipita.
Mwachitsanzo: resistance band barbell hard kukoka, resistance band barbell bench press.
Reference: resistance band kettlebell goblet squat
4. pochita mphamvu zochepetsera katundu
Zogwirizana ndi zitatu, pamene mukunyamula, kusungunuka kumakhala pansi.Ndipo pamene kuchepetsa katundu, elasticity amapita mmwamba.Momwemonso ndikuthandizira kusuntha kuti kugonjetse mfundo yomata ndikugwira ntchito yoteteza.
5. kutulutsa kolumikizana / kukokera / kuthandiza kutambasula
Kuthamanga kwamphamvu kumathandizira kulekanitsa fossa ya mutu wolumikizana, motero kumawonjezera ROM yomaliza kapena kudutsa malo ena owawa.Ikhoza kupititsa patsogolo kuyenda kwa mafupa, kuchepetsa kumatira kwa minofu, ndi kuchepetsa kutsekeka kwa mitsempha.
Zitsanzo: kutulutsa m'chiuno, kukokera pamapewa / lumbar msana, kuthandizira kutambasula kwa quadriceps
Ndemanga: 8 mayendedwe omasuka m'chiuno (kusintha kuyenda)
6. maphunziro otsutsana ndi kuzungulira / lateral flexion
Osangokaniza kusinthasintha, komanso thunthu lateral flexion, flexion ndi kutambasuka.
Zolozera:gulu lotsutsaZochita zolimbitsa thupi zakufa (kukhazikika kwapakati ndi kuyambitsa), 20+ mayendedwe a band resistance, anti-rotation, anti-sideflexion, anti-flexion
7.Kuchita ngati mawonekedwe osakhazikika
More wosakhazikika mawonekedwe kuposa kuyimitsidwa, kuwonjezera kulimbana ndi kutsogolo ndi kumbuyo kusakhazikika kuyimitsidwa, komanso ayenera kuthana ndi elasticity wa mmwamba ndi pansi kusakhazikika.
A gulu lotsutsamalo ophunzitsira (okhala ndi minofu ya iliopsoas)
8.kuphunzitsa mopitirira muyeso (pre-plus zovuta)
Pre-kuphatikiza zovuta njira Mwachitsanzo, kukana gulu yodzaza squat kulumpha, mphindi squatting mmwamba kumasula kukana gulu, chifukwa kutsogolo kwa minofu recruitment, anawonjezera kutalika kwa kulumpha pambuyo kumasulidwa.
Chepetsani njira yovutira mwachitsanzo, kulumphira kwa bandi yolimbana ndi kuponderezana, kukankha kukankha kwa bandi.
Zochita zomaliza za gulu la French kusiyana ndi njira iyi.
9. Maphunziro owongolera
"Reactive neuromuscular training" (RNT) ndi masewera olimbitsa thupi omwe amagwiritsidwa ntchito kulimbikitsa kuyankha kapena reflex, mwachibadwa kuwonjezera kusinthasintha kwake ndi kukhazikika.Ndipo njira ndiyo kukokomeza cholakwika choyambirira pogwiritsa ntchito kukana, kuti malingaliro a thupi adziwe bwino kukula kwa cholakwikacho.Mu thupi kulinganiza ndi kutembenuza yankho lolondola, yeretsani njira yolakwika yoyambira, njira iyi imatchedwanso "reverse psychology".
10. kukana kuyenda
Muthagulu lotsutsazodzaza patsogolo kuthamanga, zimatha kutsetsereka, zimathanso kukana kulumpha kutsogolo, kudumpha mmwamba ndi zina zotero.
Nthawi yotumiza: Dec-30-2022