Kulimba kwa minofu ndi gawo lofunikira pakulimbitsa thupi, kumakhudza chilichonse kuyambira ntchito za tsiku ndi tsiku mpaka kuchita masewera olimbitsa thupi. Mphamvu ndi mphamvu ya minofu kapena gulu la minofu kuti likhale ndi mphamvu yolimbana ndi kukana. Kukulitsa mphamvu ya minofu ndikofunikira kuti mukhale ndi thanzi labwino, kukulitsa bata, komanso kupewa kuvulala. KomaZochita zolimbitsa thupi ndi chiyani kwenikweni, ndipo mumayesa bwanji mphamvu ya minyewa? Tiyeni tilowe m'mafunso ofunikirawa.
Zochita zolimbitsa thupi, zomwe zimadziwikanso kuti kukana kapena kuchita masewera olimbitsa thupi, ndimayendedwe omwe amapangidwa kuti amange mphamvu ya minofu povutitsa minofu kuti igwire ntchito yolimbana ndi otsutsa. Mphamvu iyi imatha kuchokera ku zolemera zaulere (monga ma dumbbells ndi ma barbell), magulu olimbana, kulemera kwa thupi, kapena zida zapadera monga makina a chingwe. Zochita zolimbitsa thupi zodziwika bwino zimaphatikizapo ma squats, ma deadlift, makina osindikizira a benchi, ndi ma push-ups. Kusuntha uku kumayang'ana magulu angapo a minofu, kuwapangitsa kukhala othandiza pakukulitsa mphamvu zonse. Zochita zolimbitsa thupi nthawi zambiri zimachitika m'maseti ndi kubwereza, kulemera kapena kukana kumawonjezeka pang'onopang'ono pamene minofu imasintha ndikukhala yamphamvu. Kwa oyamba kumene, kuyambira ndi zolimbitsa thupi zolimbitsa thupi kapena zolemetsa zopepuka ndikuyang'ana mawonekedwe oyenera ndikofunikira musanawonjezere kukana pang'onopang'ono.
Kuyesa mphamvu za minofu ndikofunikira kuti muzitha kuyang'anira momwe mukuyendera komanso kukonza mapulogalamu olimbitsa thupi mogwirizana ndi zosowa za munthu aliyense. Koma mumayesa bwanji mphamvu ya minyewa? Njira imodzi yodziwika bwino ndiyo kuyesa kwa rep max (1RM), komwe kumayesa kuchuluka kwa kulemera komwe munthu anganyamule kubwereza kamodzi kochita masewera olimbitsa thupi, monga makina osindikizira a benchi kapena squat. Mayeso a 1RM ndi muyeso wachindunji wa mphamvu zenizeni, zomwe zimapereka chizindikiritso cha mphamvu ya minofu yanu. Kwa iwo omwe amakonda njira yocheperako, kuyesa kwamphamvu kwapang'onopang'ono, monga mayeso a rep-rep kapena asanu-rep max, amapereka chidziwitso chofananira pakuyerekeza 1RM kutengera kubwereza kangapo pa kulemera kocheperako.
Njira inanso yoyesera mphamvu ya minyewa ndiyo kuchita masewera olimbitsa thupi a isometric monga kuyesa mphamvu ya handgrip. Kuyesa kumeneku kumaphatikizapo kufinya dynamometer molimbika momwe mungathere, ndikupereka muyeso wosavuta komanso wofikirika wa mphamvu zonse zogwira, zomwe nthawi zambiri zimayenderana ndi mphamvu zonse za thupi. Mayesero a mphamvu zogwirira ntchito, monga kukankhira-mmwamba kapena ma sit-ups ochitidwa mkati mwa nthawi yoikika, nawonso ndi othandiza, makamaka poyesa kupirira limodzi ndi mphamvu.
Mwachidule, masewera olimbitsa thupi amphamvu amakhala osiyanasiyana komanso osiyanasiyana, kuyambira mayendedwe olemetsa thupi mpaka kunyamula zolemetsa, zonse zimapangidwira kukulitsa mphamvu za minofu. Kuyezetsa mphamvu ya minyewa kumatha kuchitika kudzera m'njira zosiyanasiyana, kuchokera ku 1RM mpaka kuwunika magwiridwe antchito. Kuphatikizira zolimbitsa thupi nthawi zonse muzochita zanu zolimbitsa thupi ndikuyesa mphamvu zanu nthawi ndi nthawi ndi njira zofunika kwambiri kuti mukhale ndi thupi lokhazikika, lamphamvu lomwe limathandizira zochitika za tsiku ndi tsiku komanso zoyeserera.
Nthawi yotumiza: Oct-28-2024