Hōtaka whakangungu i runga i te kaha - i te pūtake o te tūtohutanga me tohutohu

hōtaka whakangungu rerekē i runga i te kaha i te ētahi atu i roto i te wahi tuatahi e tona kaha me pauna nui (90-100% o te mōrahi). Te parau tumu matua i roto i tenei huarahi riro mahi whakauru muka uaua nohopuku, me te taikaha. Ko te mea tuatahi i koe ki te kia psychologically rite mo taua trainings. Me koe ki te whai i te rautaki mārama o "whawhai" i roto i te upoko, i pai kua ngā te tau faufaa tino mahi whaitake o aua, he whati i waenganui i huinga, te aroaro o te hoa, ko wai e te āwhina me te inihua i roto i te mau taime fifi, me te pera i runga i. Mahi i runga i te kaha o te tangata e faarahi ratou kaha mahi tinana o uaua, e homai ki a ia i te whai wāhi ki te whakaara i te mahi nui katoa o taimaha.

Ko te huarahi taketake ki te whakangungu

Whakangungu hōtaka mo te ope kia ngā he maha iti o mahi taketake e whai wāhi te maha rawa taea o ngā rōpū uaua. Ko te maha o aua i te wa ano e kore e nui ake 5, kua whakaaro reira he mahi pai o 2-4 haeretia. A, no te he ano hoki whakangungu kaha te whanaketanga o neurons i roto i te pūnaha io pokapū. Tenei ko nga tūtohutanga e whai ake nei e te nuinga pā te tupu o te kaha tinana:

• Train i te iti rawa kia kotahi ra;
• i waenganui i workouts Me he okiokinga pai;
• Me kawea ia mahi i te aroaro o te kore;
• 70% o te hōtaka kia mahi taketake.

kia wehea hōtaka whakangungu mō te ope ki te maha o nga ra mahi i roto i ia o e kia whai wāhi ngā rōpū uaua e rua. Hei tauira, te ra tuatahi te arotahi ko i runga i te uaua pectoral me tengi, te tuarua - i runga i te hoki me pokohiwi, me te ra whakamutunga waewae e mäminga me uarua. Ko te anake te hanganga taratara o te hōtaka tenei. Koe e taea e koe te huri i te rōpū o ra, ki te whakatau i te wāhi raruraru o koutou tinana, me te ko te aronga i runga i to ratou whakangungu. Whakangungu ki te pauna i runga i te mana rawa e taea te whakauru i roto i te hōtaka. Hei tauira, e taea te whakauru i te reira rite tetahi o nga mahi i runga i te pokohiwi. kia utua tokanga makehe ki supersets - huarahi arā, o mahi rerekē e rua e kua whakamana tetahi i muri i tetahi kahore hoki e mutu. Ko he ara nui ki te toto, me te whakangungu kaha rerekē rōpū uaua tenei: tuhituhi, ringa (köurarangi uarua me tengi). hōtaka whakangungu mō te kaha ki te kia whakamana ki te taumata mōrahi o te kukū me te faaotiraa. Ia huarahi, kia kia whakamana ia te tāruarua, ki te ratou muri. I roto i te tahi atu mea, he huarahi taua mārama tā te meka e e makona whakakaha e koe o ratou mea tuhonohono e me hononga mō te ara pauna nui. Te kore, whara kino ranei, e kore e tangohia roa ki te tatari. Ko te parau tumu taketake o hākinakina tenei, Ko te bodybuilding tūturu tenei. Me kawea whakangungu i runga i te mana i roto i tika, e ko, i roto i te tikanga o te mahi e kore e whai i tetahi kohakore. Ka taea e koe te arahi i te tauira tika noa - chitting. Ruru ana uarua, he maha taunga i roto i te pou kia maha panekeke e i roto i te akoranga o te kaupapa timata ki te hono ki tou hoki, reira te whakawhiti i te pikaunga utu nui i runga i ētahi atu rōpū uaua. I roto i te mau parau te tahi atu, te hua o te take pērā kore e kawea, engari tango tonu te wā. Kaua e rere i muri pauna, mahi tika, me te pai, a ka ka kia whai hua te kaha o te hōtaka whakangungu.