Kudumpha koyima ndi luso lofunikira m'masewera ambiri, kuyambira mpira wa basketball kupita ku volebo mpaka mayendedwe ndi masewera. Nthawi zonse timayesetsa kukulitsa utali wofikira pakudumpha kulikonse kuti tipeze mwayi wampikisano. Mukudabwa momwe mungadumphire m'mwamba? M'nkhaniyi, tiwona njira ndi njira zomwe zingakuthandizeni kukonza luso lanu lodumpha molunjika. Kuchokera pakukulitsa mphamvu za minofu ndi mphamvu mpaka kuchita bwino mayendedwe, mupeza zinsinsi zomwe zimayambitsa kulumpha kwakukulu. Popanda kuchedwa, tiyeni tiyambe kuvumbula zinsinsi za momwe tingadumphire pamwamba!
1. Zofunikira za biomechanical kuti mulumphe pamwamba
Kutha kulumpha m'mwamba kumatengera mfundo za biomechanical za thupi la munthu. Kupyolera mu kusanthula mwatsatanetsatane za kayendedwe ndi mphamvu zomwe zikukhudzidwa, ndizotheka kumvetsetsa momwe mungawonjezerere kutalika kwa kulumpha. Kudziwa zoyambira izi komanso kugwiritsa ntchito kwake moyenera kungathandize kusintha magwiridwe antchito pamasewera monga basketball, volebo kapena kulumpha kwakukulu.
Mbali yofunika kwambiri yodumphira m'mwamba ndikuyendetsa bwino njirayo. Ndikofunika kuphunzira kugwiritsa ntchito bwino mphamvu yopangidwa ndi miyendo ndi minofu yapansi ya thupi. Kuti muchite izi, ndikofunikira kugwirira ntchito mphamvu ya minofu ndi kusinthasintha, kuchita masewera olimbitsa thupi monga squats, mapapo ndi kudumpha kwa plyometric. Zochitazi zimalimbitsa minofu yomwe imakhudzidwa ndi kulumpha ndikuwongolera mphamvu yopangira mphamvu zophulika.
Mfundo ina yofunika kuiganizira ndiyo kuthamanga koyenera. Podumpha, muyenera kugwiritsa ntchito mphamvu zotanuka za minofu ndi tendon. Kuti izi zitheke, m'pofunika kuchita masewera olimbitsa thupi, monga kulumpha pa nsanja zotanuka. Kuonjezera apo, ndikofunikira kuti mukhale ndi thupi loyenera, ndikuyika kumbuyo koyenera komanso kuyendetsa bwino kwa minofu yapakati.
2. Kufunika kwa maphunziro a mphamvu mu kulumpha kowongoka
Kuphunzitsa mphamvu ndikofunikira kuti muwongolere kulumpha koyima. Othamanga ambiri nthawi zambiri amangokhalira kuphunzitsidwa luso lodumphira, koma popanda maziko olimba, zimakhala zovuta kuti akwaniritse bwino kwambiri. M'munsimu muli mfundo zofunika kwambiri kuti mugwiritse ntchito bwino maphunziro a mphamvu:
1. Zochita zosiyanasiyana: Ndikofunikira kugwiritsira ntchito magulu osiyanasiyana a minofu kuti alimbitse thupi lonse osati minofu ikuluikulu yomwe imakhudzidwa ndi kulumpha koyimirira, monga quadriceps ndi minofu ya ng'ombe. Zochita zolimbitsa thupi monga squats, mapapu, ma jacks odumpha, ndi ma deadlifts ndi njira zabwino zolimbikitsira mwendo wanu ndi minofu yapakati.
2. Kuwonjezeka kwapang'onopang'ono kwa katundu: Kuti mupeze zotsatira zabwino, ndikofunikira kuti pang'onopang'ono muwonjezere kukana maphunziro. Izi Zingatheke kuwonjezera kulemera pamene mphamvu yaikulu ndi kukana kumapezedwa. Kuphatikiza apo, ndikofunikira kukhalabe ndi luso lochita masewera olimbitsa thupi kuti musavulale.
3. Njira zodumpha bwino kuti muwonjezere kutalika
Chimodzi mwazinthu zofunika kwambiri pakukulitsa kutalika kwa kudumpha ndikuzindikira njira zoyenera. M'munsimu muli njira zabwino zomwe zingakuthandizeni kuti mupindule kwambiri ndi kulumpha kwanu:
Njira yosinthira: Gawo ili ndi lofunikira kuti mupangitse kuthamanga ndikufikira kutalika kwakukulu pakudumpha. Kuti muchite izi, muyenera kugwada ndi maondo anu pang'ono musanadumphe, ndikusunga msana wanu molunjika ndi manja anu omasuka kumbali zanu. Mukamadumpha, kumbukirani kukulitsa miyendo ndi manja anu m'mwamba kuti muzitha kuthamanga kwambiri. Kuonjezera apo, kutembenuza manja anu kumbuyo ndi kutsogolo kudzakuthandizani kuti muwonjezere mphamvu.
Njira yotsekera: Njirayi imaphatikizapo kutsekereza miyendo pamtunda wapamwamba kwambiri wa kulumpha kuti mukhalebe ndi malo omwe afikira ndikupewa kugwa. Panthawiyi, muyenera kugwirizanitsa minofu ya mwendo wanu kuti mugwire malo ndikulola thupi lanu kukhala mlengalenga kwa nthawi yochepa. Yang'anani kwambiri pakuwongoka thupi lanu kuti mupewe kupendekera chakumbuyo ndikukulitsa kutalika kwa kudumpha.
Njira yokwerera: Sitiyenera kuiwala kufunikira kwa njira yokwerera kuti tipititse patsogolo kudumpha. Onetsetsani kuti mwatera ndi mapazi anu motalikirana m'lifupi, ndikuwerama kuti mutenge mphamvuyo. Sungani msana wanu molunjika ndipo pewani kugwa kutsogolo kapena kumbuyo. Komanso, tambasulani manja anu kutsogolo kuti muthandize kukhalabe bwino komanso kuchepetsa mwayi wogwa. Kumbukirani kuyeseza ndi kukonza njira izi pafupipafupi kuti mudumphe bwino ndikufika patali kwambiri.
4. Kumanga mphamvu zophulika kuti zidumphe pamwamba
Kuti tikhale okhoza kudumpha m’mwamba, m’pofunika kwambiri kuti tipange mphamvu zophulika m’minofu yathu. Pali njira zingapo zochitira izi, ndipo m'munsimu muli malingaliro ena kuti mukwaniritse izi.
Choyamba, ndikofunika kuchita masewera olimbitsa thupi enieni a minofu yomwe ikukhudzidwa ndi kudumpha. Izi zikuphatikizapo masewera olimbitsa thupi monga squats, mapapo, ndi kukweza zolemera. Zochita izi zimathandiza kulimbikitsa minofu ya miyendo yanu ndi m'munsi mwa thupi lanu, zomwe ndizofunikira kuti mupange mphamvu yofunikira kudumpha pamwamba. Ndikofunikiranso kuchita masewera olimbitsa thupi moyenera, kukhalabe ndi mawonekedwe abwino ndi njira zopewera kuvulala ndikukulitsa zotsatira.
Njira ina yabwino yowonjezerera mphamvu zophulika ndikuphatikiza kulumpha kwa plyometric muzochita zathu zophunzitsira. Kudumpha kwa plyometric ndi masewera olimbitsa thupi omwe amaphatikizapo kulumpha ndikutera mwachangu komanso mophulika. Zochita izi zimathandiza kulimbitsa mphamvu ndi mphamvu mu minofu yomwe imagwiritsidwa ntchito podumpha. Zitsanzo zina Kudumpha kwa plyometric kumaphatikizapo kulumpha kwa bokosi, kudumpha ma jacks, ndi kulumpha kwakuya. Ndikofunika kuti muyambe ndi kutalika kapena kulimba koyenera kwa msinkhu wanu wolimbitsa thupi, ndiyeno pang'onopang'ono muwonjezere pamene mukumva kukhala omasuka komanso amphamvu.
5. Udindo wa kusinthasintha ndi kusiyanasiyana kwa kuyenda mu kulumpha kosunthika
Kusinthasintha ndi kusuntha kosiyanasiyana kumathandizira kwambiri pakukula kwa kulumpha koyima. Mbali ziwirizi ndizofunikira kuti tikwaniritse kutalika kwakukulu ndi mphamvu pakudumpha. Kusinthasintha kumatanthauza kuthekera kwa minofu ndi ziwalo kuyenda momasuka mbali zonse. Kumbali inayi, kusuntha kumatanthawuza kusuntha konse komwe kumayendera limodzi.
Kusunga kusinthasintha kwabwino komanso kusuntha kokwanira ndikofunikira kuti muwongolere bwino kulumpha koyima. Kusinthasintha kwabwino kumapangitsa kutambasula kwakukulu kwa minofu ndi tendon zomwe zimakhudzidwa ndi kulumpha, zomwe zimapangitsa kuti pakhale mphamvu zambiri panthawi yokankhira. Kuphatikiza apo, kusuntha koyenera kwamagulu olumikizana kumapereka mwayi woyamwa bwino mphamvu yomwe imapangidwa panthawi yolowera, kuchepetsa chiopsezo chovulala.
Pali masewera olimbitsa thupi ndi njira zosiyanasiyana zomwe zingathandize kusintha kusinthasintha ndi kuyenda kosiyanasiyana kuti muwongolere kulumpha koyima. Zitsanzo zina ndi monga static ndi dynamic kutambasula, kuyenda pamodzi, zochitika zolimbitsa thupi, ndi maphunziro a plyometrics. Njirazi zimayang'ana pa kutambasula ndi kulimbikitsa minofu yofunika kwambiri kuti ikhale yolimba komanso mphamvu zophulika zomwe zimafunikira kudumpha. Ndikofunika kuzindikira kuti kupita patsogolo kwapang'onopang'ono ndi njira yoyenera ndizofunikira kuti tipewe kuvulala panthawi ya masewerawa.
6. Chikoka cha njira yonyamuka pakudumpha kutalika
Njira yonyamuka pakudumphira ndi chinthu chofunikira kwambiri chomwe chimakhudza mwachindunji kutalika komwe kumatha kufikira. Kuti mufike patsogolo kwambiri, m'pofunika kudziŵa bwino njirayi ndikuichita bwino. M'munsimu muli njira zazikulu zomwe muyenera kuchita kuti muwongolere njira yanu yonyamuka ndikuwonjezera kutalika kwa kulumpha kwanu:
1. Poyambira: Yambani ndi malo owongoka, mapazi molingana ndi m'lifupi mwake mapewa. Phimbani mawondo anu pang'ono ndikukhala ndi kaimidwe koyenera komanso kokhazikika.
2. Katundu ndi kulumphatu: Phimbani mawondo anu mozama ndikutsitsa pansi. Panthawiyi, sungani manja anu pamalo omasuka ndipo mutembenuzire manja anu kumbuyo kuti mutenge mphamvu. Nthawi yomweyo, sunthani kulemera kwanu ku zala zanu. za mapazi.
3. Kunyamuka: Gwiritsani ntchito mphamvu za miyendo yanu ndikuyikulitsa mwachangu kuti mudumphe mmwamba. Pamene mukukankha, tambasulani manja anu molingana ndi thupi lanu. Yang'anani pamalo onyamuka ndipo sungani msana wanu molunjika podumphira.
Kumbukirani kuti njira yonyamuka imafunikira kuyeserera komanso kuleza mtima kuti ikhale yangwiro. Yambani kuchita izi modzipatula ndikuphatikiza pang'onopang'ono muzochita zanu zophunzitsira. Musaiwale kutenthetsa bwino musanayambe kudumpha ndikukambirana ndi mphunzitsi kapena katswiri pa ntchitoyi kuti mupeze uphungu waumwini. Ndi kudzipereka ndi khama, mukhoza kukonza njira yanu yonyamuka ndikufika patali kwambiri pakudumpha kwanu.
7. Kuphunzitsidwa kwachindunji kwa jumpers: zolimbitsa thupi zovomerezeka ndi machitidwe
Chinsinsi cha kulitsa luso lako monga jumper ndikukhazikitsa maphunziro apadera omwe amayang'ana pazochita zoyenera ndi machitidwe. Apa tikupereka malingaliro ena omwe angakuthandizeni kukulitsa kudumpha kwanu koyima ndikupeza zotsatira zabwino pakuwongolera uku.
1. Zochita zolimbitsa miyendo: Kuti muwonjezere mphamvu pakudumpha kwanu, ndikofunikira kukulitsa mphamvu za miyendo yanu. Mutha kuchita masewera olimbitsa thupi monga squats, mapapu, kudumpha ma jacks, ndi kukweza ng'ombe. Zochita izi zidzakuthandizani kulimbikitsa minofu yomwe imakhudzidwa podumpha ndikuwongolera kuphulika kwanu.
2. Kudumpha kwa plyometric: Kudumpha kwa plyometric ndi njira yabwino yopititsira patsogolo luso lodumpha. Zochita zolimbitsa thupi kwambirizi zimaphatikizapo mayendedwe monga kulumpha m'bokosi, kulumpha kwakukulu, ndi kulumpha mozama. Pochita zimenezi nthawi zonse, mudzakhala mukuphunzitsa mphamvu ndi kugwirizana kwa minofu yanu, zomwe zidzakuthandizani kudumpha pamwamba komanso molondola kwambiri.
3. Maphunziro a luso la kudumpha: Kuwonjezera pa kulimbikitsa miyendo yanu ndi kuwongolera luso lanu lodumpha, ndikofunikira kuti mugwiritse ntchito njira yoyenera. Kudumpha moyenera kumakupatsani mwayi wokulitsa luso lanu ndikupewa kuvulala. Mutha kuyeseza kudumpha kosiyanasiyana, monga kudumpha ma jacks, kudumpha mpaka mawondo, ndi kudumpha kwa mwendo umodzi. Kumbukirani kuti njira yolondola imaphatikizapo kuwongolera bwino kwa thupi, kupindika kokwanira kwa mawondo ndi kuphulika.
Kumbukirani, maphunziro apadera a odumpha ayenera kukhala osasinthasintha komanso opita patsogolo. M’pofunika kuti mukhale ndi zolinga zimene mungathe kuzikwaniritsa ndi kutsatira chizoloŵezi chimene chili choyenera kwa inu. Musaiwale kutenthetsa bwino musanayambe maphunziro anu ndikutenga nthawi yofunikira kuti mubwerere bwino pambuyo pa gawo lililonse. Ndi kuleza mtima komanso kudzipereka, mutha kukulitsa luso lanu ngati jumper ndikukwaniritsa zolinga zanu. Osataya mphamvu ya kulumpha kochitidwa bwino!
8. Kupititsa patsogolo kugwirizanitsa ndi kulinganiza kwa kulumpha kwapamwamba
Kudumpha kwakukulu kumafuna kugwirizana kwabwino ndi kusamala kuti mufike patali kwambiri. Nawa maupangiri ndi masewera olimbitsa thupi kuti muzitha kulumikizana bwino ndikuchita bwino, zomwe zingakuthandizeni kudumpha bwino komanso bwino.
1. Zochita zolimbitsa thupi: Kuti mukhale ndi thanzi labwino, tikukulimbikitsani kuchita masewera olimbitsa thupi omwe amalimbitsa minofu yayikulu yomwe imakhudzidwa ndi kulumpha kwakukulu, monga minofu ya miyendo ndi glutes. Mutha kuyesa kuchita masewera olimbitsa thupi ngati phazi limodzi, mapapo am'mbali, kapena kugwiritsa ntchito mpira wokwanira. Zochita izi zidzakuthandizani kulimbitsa minofu yanu yokhazikika, zomwe zidzakupangitsani kuti mukhale bwino pakudumpha kwakukulu.
2. Maphunziro a kulumikizana: Kulumikizana ndikofunikira kuti mudumphire bwino. Kuchita masewera olimbitsa thupi kothandiza kuti muzitha kulumikizana bwino ndikudumpha mwendo umodzi. Yambani ndi kulumpha pa mwendo umodzi ndikuyesera kusunga bwino pamene kudumpha. Mungathe kuchita izi podumphira mmwamba ndi m'mbali, kuyang'ana pa kukhala ndi kaimidwe kabwino ndi kulamulira panthawi yodumpha. Ntchitoyi ikuthandizani kuti mukhale ogwirizana kwambiri ndikuwongolera pakudumpha kwanu.
3. Kutambasula ndi kutenthetsa: Musanayese kulumpha pamwamba, ndikofunika kukonzekera bwino. Chitani zotambasula kuti mutenthetse minofu yanu ndikuwonjezera kusuntha kwanu. Izi zidzalola kuti minofu yanu igwire ntchito bwino panthawi yodumpha. Komanso, onetsetsani kuti mukuchita zolimbitsa thupi moyenera kuti muwonjezere kufalikira kwa magazi ndikukonzekeretsa thupi lanu kuchita zolimbitsa thupi.
Kumbukirani kuti kuwongolera kugwirizana ndi kulinganiza kumatenga nthawi komanso kuchita mosalekeza. Pitirizani malangizo awa ndipo chitani masewera olimbitsa thupi pafupipafupi kuti muwone bwino pakudumpha kwanu. Pitirizani kugwira ntchito ndipo mufika patali posachedwa!
9. Zakudya zoyenera kuonjezera luso lodumpha
Zakudya zoyenera zimathandizira kwambiri pakukulitsa luso lodumpha. Nawa maupangiri ndi zopatsa thanzi kuti muwongolere magwiridwe antchito anu:
1. Kugwiritsa ntchito mapuloteni okwanira: Mapuloteni ndi ofunikira kuti minofu ibwererenso ndikumanga minofu. Phatikizanipo zakudya zopatsa thanzi monga nkhuku, nsomba, mazira ndi nyemba.
2. Zakudya zamafuta abwino: Zakudya zopatsa mphamvu ndizomwe zimapatsa mphamvu panthawi yolimbitsa thupi. Sankhani zakudya zopatsa thanzi monga mbewu zonse, zipatso ndi ndiwo zamasamba, pewani zakudya zosinthidwa ndi zoyengedwa bwino.
3. Kuthira Koyenera: Kukhalabe hydrated ndikofunikira kuti mugwire bwino ntchito. Imwani madzi okwanira musanayambe, mukamaphunzira komanso mukamaliza kuti mupewe kutaya madzi m'thupi komanso kuti muthe kuchira.
10. Momwe mungapewere kuvulala mukadumpha kupita kumalo okwera
Kuti mupewe kuvulala mukadumpha pamwamba, ndikofunikira kutsatira malangizo awa:
Sungani thupi lanu pamalo abwino: Musanayese kulumpha kumalo okwera, ndikofunikira kuti mukhale ndi thanzi labwino. Izi zimaphatikizapo kukhala ndi chizoloŵezi chochita masewera olimbitsa thupi omwe amalimbitsa minofu ya miyendo yanu, monga squats ndi mapapo. Ndikofunikiranso kuchita masewera olimbitsa thupi kuti muzitha kusinthasintha komanso kupewa kuuma kwa minofu.
Gwiritsani ntchito zida zoyenera: Mukadumphira kumtunda, ndikofunikira kukhala ndi zida zodzitetezera zoyenera. Izi zikuphatikizapo kuthamangitsa nsapato zokhala ndi zotchingira bwino kuti zizitha kuyamwa, komanso zotetezera mawondo ndi zigongono kuti muchepetse chiopsezo chovulala. Ngati ndi kotheka, gwiritsani ntchito chingwe chotetezera kuti mutetezeke pamene mukudumpha.
Khazikitsani njira yoyenera: Kulumphira kumtunda motetezeka, ndikofunikira kudziwa luso lokwanira. Onetsetsani kuti mwagwada ndikugwiritsa ntchito minofu yanu yapakati, monga quads ndi glutes, kuti muthamangitse kudumpha. Khalani ndi kaimidwe bwino, kusunga torso wanu molunjika ndi mapewa anu kumbuyo. Kuonjezera apo, yesetsani kutera mofewa ndi mawondo anu opindika pang'ono kuti muchepetse kukhudzidwa kwa mfundo zanu.
11. Kugwiritsa ntchito zida zowunikira magwiridwe antchito kuti muwongolere kulumpha koyima
Kuti muwongolere kulumpha koyima, ndikofunikira kugwiritsa ntchito zida zowunikira magwiridwe antchito. Zipangizozi zimapereka chidziwitso cholondola komanso chatsatanetsatane chokhudza mbali zosiyanasiyana zomwe zimakhudzidwa ndi kulumpha, monga mphamvu, liwiro ndi kuphulika. M'munsimu muli njira zina zofunika kugwiritsa ntchito zipangizozi moyenera.
1. Sankhani chipangizo choyenera: Pali zipangizo zosiyanasiyana kusanthula magwiridwe antchito pamsika, chifukwa chake ndikofunikira kusankha yomwe ikugwirizana ndi zosowa zanu ndi bajeti. Zida zina zodziwika zimaphatikizapo nsanja zokakamiza, masensa oyenda, ndi makina owunikira makanema.
2. Khazikitsani chipangizochi: Mutagula chipangizo chowunikira ntchito, tsatirani malangizo a wopanga kuti mukhazikitse. Izi zingaphatikizepo kukhazikitsa mapulogalamu enaake, kulinganiza chipangizocho, ndi kulumikiza ku zipangizo zina monga makompyuta kapena matabuleti.
12. Njira zamaganizidwe zowongolera kudumpha ndikugonjetsa midadada yamalingaliro
Kuti muchepetse kudumpha ndikugonjetsa misampha yamalingaliro, pali njira zamaganizidwe zomwe zingakhale zothandiza kwambiri. Njirazi zimayang'ana kulimbitsa malingaliro ndikukulitsa luso lamalingaliro kuti athe kuthana ndi zopinga ndikukwaniritsa cholinga. magwiridwe antchito abwino.
Imodzi mwa njira zothandiza kwambiri ndikuwonera. Kupyolera mukuwona, mutha kupanga zithunzi zamaganizidwe za kudumpha kopambana ndikugonjetsa midadada yamalingaliro. Ndikofunikira kuwonetseratu kayendetsedwe kake mwatsatanetsatane, kuyambira pa malo oyambirira mpaka kuphedwa kwa kulumpha. Kuphatikiza apo, mutha kulingalira zotsekereza zochitika ndikuyeserera momwe mungagonjetsere. Kubwerezabwereza kwazithunzizi kumathandiza kukonza malingaliro kuti apambane.
Njira ina yofunikira ndikudzilankhula koyenera. Mmene timalankhulira tokha zingathandize kwambiri. Ndikofunika kukhalabe ndi malingaliro abwino ndi olimbikitsa panthawi ya maphunziro ndi mpikisano. Mawu ena othandiza angakhale akuti: “Ndikhoza,” “Ndine wamphamvu ndi wokhoza,” “Ndili ndi chidaliro pa luso langa.” Mwa kubwereza zotsimikizira izi mosalekeza, mumalimbitsa kudzidalira kwanu ndikugonjetsa misampha yamalingaliro.
13. Kufunika kwa kupuma ndi kuchira mu ntchito yodumpha yolunjika
Kupumula ndi kuchira ndikofunikira kuti muwongolere ndikuwongolera magwiridwe antchito molunjika. Pambuyo pochita masewera olimbitsa thupi kwambiri, thupi limafunikira nthawi kuti libwezeretse ndikukonzanso minofu yomwe yawonongeka, zomwe zimapangitsa kuti minofu ikule ndi kulimbitsa. Kupeza nthawi yokwanira yopumula kumathandizanso kupewa kuvulala komanso kumachepetsa chiopsezo cha kutopa.
A moyenera Njira imodzi yopumula ndi kuchira ndiyo kuonetsetsa kuti mwagona mokwanira. Pogona, thupi limatulutsa timadzi tambiri tomwe timafunikira kuti minofu ibwererenso, monga kukula kwa hormone. Ndibwino kuti mugone pakati pa maola 7 ndi 9 usiku uliwonse kuti muwonjezere phindu la kupuma ndi kuchira.
Chinthu chinanso chofunikira ndikuphatikiza masiku opuma ochita masewera olimbitsa thupi. Izi zimaphatikizapo kuchita masewera olimbitsa thupi otsika kwambiri, monga kutambasula pang'onopang'ono kapena kuyenda, kulimbikitsa kuyenda kwa magazi ndikuthandizira kuthetsa lactic acid yomwe imapangidwira mu minofu. Kupumula kogwira mtima kungaphatikizeponso njira zopumula, monga kusinkhasinkha kapena kupuma mozama, zomwe zimathandizira kuchepetsa kupsinjika ndikusintha moyo wabwino.
14. Maphunziro Ochokera kwa Othamanga Omwe Awonetsedwa: Zinsinsi za Kudumpha Kwambiri
M'chigawo chino, tifufuza zochitika za othamanga odziwika bwino omwe adziwa luso lodumpha pamwamba. Milandu iyi itithandiza kuzindikira zinsinsi za kupambana kwawo ndikupereka maphunziro ofunikira kwa iwo omwe akufuna kukonza luso lawo lodumpha. Pansipa, tipenda maphunziro atatu omwe adzawulule njira ndi maphunziro omwe othamangawa amagwiritsa ntchito kuti afike pamtunda wopatsa chidwi.
1. Michael Jordan: Imaganiziridwa kuti ndi imodzi mwazo osewera abwino kwambiri za basketball nthawi zonse, Jordan ankadziwika chifukwa cha luso lake lodabwitsa lodumpha. Chinsinsi chake chinali kuphatikiza maphunziro amphamvu, njira yodumphira komanso kuganizira kwambiri. Jordan adayang'ana kwambiri pakukulitsa mphamvu zophulika m'miyendo yake pogwiritsa ntchito masewera olimbitsa thupi monga squats, mapapu ndi kudumpha kwa plyometric. Kuphatikiza apo, adapanga luso lake lodumphira pogwira ntchito pa liwiro lake, kulumikizana ndi nthawi yake. Kuti achulukitse kutalika kwa kulumpha kwake, Jordan adagwiritsanso ntchito njira zamaganizidwe, monga kuwona bwino komanso kukhala ndi malingaliro abwino.
2. Yelena Isinbayeva: Wothamanga waku Russia uyu amadziwika kuti ndiye wothamanga kwambiri kuposa nthawi zonse. Chinsinsi chake chodumphira pamwamba chinali kuphatikiza njira zabwino kwambiri komanso kukonzekera mwamphamvu. Isinbayeva adakhala maola ambiri akukonza njira yake yodumphira, kuyang'ana pa malo a thupi, nyimbo ndi kutambasula kwa mkono wake woyendetsa. Kuphatikiza apo, adachita maphunziro apadera kuti alimbikitse pachimake, mapewa ndi mikono, zomwe zidamupatsa kukhazikika komanso mphamvu pakudumpha kulikonse. Kukhoza kwa Isinbayeva khalani bata ndipo kusumika maganizo pansi pa chitsenderezo kunalinso chinthu chomwe chinamupangitsa kuti apambane.
3. LeBron James: Wosewera mpira wotchuka wa basketball uyu amadziwika ndi kulumpha kwake kwamphamvu. Njira yake imachokera pakupanga kuphatikiza mphamvu, mphamvu ndi liwiro. James amachita masewera olimbitsa thupi osiyanasiyana amphamvu, monga squats, deadlifts, ndi masewera olimbitsa thupi, kuti akulitse mphamvu zake za miyendo ndi kuphulika. Kuphatikiza apo, yesetsani kulimba mtima komanso kuthamanga kwanu pochita masewera olimbitsa thupi komanso masewera olimbitsa thupi kuti muwongolere kuthamanga kwa mayendedwe anu. Kuphunzitsidwa kukana ndikofunikiranso kwa James, kumuthandiza kukhalabe ndi mphamvu komanso kuchita masewera olimbitsa thupi.
Maphunzirowa akuwonetsa kufunikira kwa maphunziro a mphamvu, njira yoyenera, ndi kuika maganizo pa kulumpha pamwamba. Potengera njira zomwe othamanga apamwambawa amagwiritsa ntchito, omwe akufuna kuwongolera kudumpha kwawo akhoza kuphatikiza machitidwewa m'mapulogalamu awo ophunzitsira. Kumbukirani kuti kusasinthasintha, kulanga komanso kudzipereka ndizofunikira kwambiri kuti mukwaniritse cholinga ichi. Yesetsani kulumpha m'mwamba ndikufika pamtunda watsopano!
Pomaliza, tafufuza njira zosiyanasiyana ndi malangizo kuti tiphunzire kudumpha pamwamba. Kupyolera mu njira yaukadaulo komanso yosalowerera ndale, taphwanya mfundo za biomechanical za kulumpha koyima ndikupereka malingaliro othandiza kuti tiwongolere luso lamasewera.
Ndikofunika kukumbukira kuti kulumpha koyima sikudalira mphamvu zankhanza zokha, komanso pazinthu monga njira yoyenera, kusinthasintha ndi mphamvu zophulika. Pogwiritsa ntchito chizolowezi chochita masewera olimbitsa thupi, kuphatikizapo kulimbikitsa minofu ndi kutambasula, ndizotheka kupititsa patsogolo luso lodumpha pamwamba.
Kuonjezera apo, takambirana za kufunikira kwa zakudya zoyenera, kupuma ndi kuchira kuti tikwaniritse bwino ntchito komanso kupewa kuvulala. Ndikofunikira kukhala odzipereka ku maphunzirowa ndikukhala osasinthasintha pochita njira zosiyanasiyana, chifukwa kulumpha koyima kumapangidwa bwino ndi nthawi komanso kubwerezabwereza.
Mwachidule, kudziŵa luso lodumphira m’mwamba kumafuna khama, kuleza mtima, ndi malingaliro olunjika pa kuwongolera kosalekeza. Ndi chidziwitso chomwe chapezedwa m'nkhaniyi, owerenga adzakhala okonzekera bwino kuti akwaniritse zolinga zawo zodumpha molunjika ndikugonjetsa zofooka za thupi. Chifukwa chake musadikirenso ndikuyamba ulendo wanu wodumpha kwambiri lero!
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