Kuvaka Kusimba Kwetsandanyama: Kunzwisisa Maekisesaizi uye Nzira dzekuedza

Simba retsandanyama chinhu chakakosha chekusimba, chinokanganisa zvese kubva kumabasa ezuva nezuva kusvika kuita mumhanyi. Strength ndiko kugona kwemhasuru kana boka remhasuru kuita simba pakupikisa. Kukudziridza simba retsandanyama kwakakosha pakuvandudza hutano hwese, kusimbisa kugadzikana, nekudzivirira kukuvara. Asichii chaizvo maekisesaizi esimba, uye unoyedza sei simba retsandanyama? Ngatinyure mumibvunzo yakakosha iyi.

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Maekisesaizi esimba, anozivikanwawo sekuramba kana kurovedza uremu, mafambiro akagadzirirwa kuvaka simba remhasuru nekunetsa mhasuru kushanda kurwisa simba rinopikisa. Simba iri rinogona kubva pazviremu zvemahara (senge dumbbells nemabarbells), mabhendi ekupikisa, huremu hwemuviri, kana midziyo yakasarudzika yakaita semichina yetambo. Maekisesaizi esimba akajairika anosanganisira squats, deadlifts, mabhenji mashini, uye push-ups. Aya mafambiro anonangana nemapoka emhasuru akawanda, achiita kuti ashande pakukura kwesimba rose. Maekisesaizi esimba anowanzoitwa mumaseti uye anodzokororwa, nehuremu kana kuramba kunowedzera zvishoma nezvishoma sezvo mhasuru dzinochinja uye dzichisimba. Kune vanotanga, kutanga nekuita maekisesaizi ehuremu hwemuviri kana huremu huremu uye kutarisa pachimiro chakakodzera ndicho chinhu chakakosha usati wawedzera kuramba zvishoma nezvishoma.

Kuedza simba retsandanyama kwakakosha pakutevera kufambira mberi uye kugadzirisa zvirongwa zvekurovedza muviri kune zvinodiwa nemunhu. Asi iwe unoedza sei simba retsandanyama? Imwe nzira yakajairika ndeyeye-rep max (1RM) bvunzo, iyo inoyera huwandu hwehuremu hwehuremu hunogona kusimudzwa nemunhu kune kudzokorora kumwe kwechimwe chiitiko, senge bench press kana squat. Iyo 1RM bvunzo chiyero chakananga chesimba rakakwana, ichipa chiratidzo chakajeka chekugona kwemhasuru yako. Kune avo vanosarudza yakaderera maitiro, submaximal simba bvunzo, senge matatu-rep kana mashanu-rep max bvunzo, inopa iwo maonero akafanana nekufungidzira iyo 1RM zvichienderana nekudzokorora kwakawanda pahuremu hwakaderera.

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Imwe nzira yekuyedza kusimba kwetsandanyama ndeye isometric maekisesaizi senge handgrip simba bvunzo. Muedzo uyu unosanganisira kudzvanya dynamometer zvakanyanya sezvinobvira, zvichipa chiyero chakareruka uye chinowanikwa chesimba rekubata, iro rinowanzoenderana nesimba remuviri wese. Miedzo yesimba inoshanda, senge push-ups kana sit-ups inoitwa mukati menguva yakatarwa, inobatsira zvakare, kunyanya pakuongorora kutsungirira pamwe nesimba.

Muchidimbu, maekisesaizi esimba akasiyana uye anochinja-chinja, kubva pakufamba kwehuremu hwemuviri kusvika pakusimudza zvinorema, zvese zvakagadzirirwa kuwedzera simba remhasuru. Kuyedzwa kwesimba retsandanyama kunogona kuitwa kuburikidza nenzira dzakasiyana siyana, kubva ku1RM kusvika kune inoshanda ongororo. Kugara uchibatanidza maekisesaizi esimba mumuitiro wako wekusimba uye nguva nenguva kuyedza simba rako retsandanyama ndiwo matanho akakosha ekuwana muviri wakadzikama, wakasimba unotsigira zvese zviitiko zvemazuva ese uye zvemitambo zvinoedza.


Nguva yekutumira: Oct-28-2024