Lero, ndikubweretserani njira yophunzitsira mphamvu ya basketball yoyenera basketball, yomwenso ndi njira yofunikira kwa abale ambiri! Popanda kuchedwa! Chitani!
【1】 Mawondo olendewera
Pezani bala yopingasa, dzipachikeni, sungani bwino osagwedezeka, limbitsani pachimake, kwezani miyendo yanu molingana ndi pansi, ndi kuwawongola kuti muwonjezere zovuta zophunzitsira.
Gulu limodzi ka 15, magulu awiri patsiku
【2】 Kupotoza Kukwera
Imani pa benchi ndi manja onse awiri, sinthani mwachangu pakati pa kukweza mawondo ndi miyendo kumbali ina. Pa nthawi ya maphunziro, sungani kukhazikika kwa mapewa ndikumva mphamvu yaikulu. Gulu limodzi la maulendo 30, magulu awiri patsiku
Kulemera ndikofunikira kuti mulowe mu ligi. Harden adapeza mapaundi 35 m'zaka 10
【3】 Kuzungulira kwa Russia
Kugwira chinthu cholemera, makamaka dumbbell, khalani pansi, kwezani mapazi anu, gwiritsani ntchito mphamvu pakati, pindani kumanzere ndi kumanja, ndipo yesani kukhudza pansi momwe mungathere.
Pochita masewera olimbitsa thupi, yesani kuti miyendo yanu ikhale yokhazikika komanso pewani kuigwedeza. Gulu lililonse lili ndi miyendo 15 kumanzere ndi kumanja, ndi seti 2 patsiku
【4】 Mbale wa Barbell akudula mwadiagonal
Imani molimba ndi mapazi onse awiri ndikusunga msana wanu molunjika. Yendetsani kugwedeza pa barbell kuchokera pamwamba pa phewa mpaka pansi pa bondo lina, ndikubwerera kumalo ake oyambirira.
Gulu limodzi la maulendo 30, magulu awiri patsiku
Kulimbikira ndiye mfungulo! Osatentha kwa masiku atatu, izi sizingagwire ntchito!
Kubwereza zambiri, kuyenga kukhala chitsulo
Ndi nyama yanji yomwe ilibe mtengo wapatali kwambiri padziko lapansi pano? Zoonadi ndi thupi la munthu! Timawononga ndalama pogula nkhumba ndi ng'ombe, koma anthu ambiri amawononga ndalama kuti alembe anthu ntchito kuti achepetse thupi. Ndi nyama iti yomwe ili yamtengo wapatali kwambiri padziko lapansi? Inde, akadali mnofu wa munthu! Ndi anthu angati omwe amapita ku masewera olimbitsa thupi ndikugwiritsa ntchito mapuloteni kuti apeze mapaundi angapo a minofu. Zikuoneka kuti kulemera kwenikweni ndi mutu.
Monga masewera omwe amakumana pafupipafupi, aliyense wokonda basketball akuyembekeza kukhala ndi thupi lolimba lomwe silingagonjetsedwe pabwalo. Koma kaya anthu amadya bwanji, salima nyama. Osadandaula, yang'anani momwe nyenyezi za NBA zimachitira, ndikukhulupirira kuti mupeza yankho.
Choyamba, kumanga minofu ndi njira yayitali, musathamangire kuti mukwaniritse! Pokhapokha polimbikira maphunziro a tsiku ndi tsiku mutha kukwaniritsa mawonekedwe a thupi lanu ndi kulemera kwanu. Komanso, kuda nkhawa kwambiri kumatha kusokoneza malingaliro anu, zomwe zingakhudze zakudya zanu ndikulepheretsani kulemera bwino. Mofanana ndi Kobe ndi James, zinawatengera zaka zoposa khumi akuphunzitsidwa zolimba kuti akwaniritse zimene akwaniritsa panopa. Ngakhale akatswiri othamanga amanena kuti kunenepa kumakhala kovuta kwambiri kuposa kuonda.
Kulemera kwa sayansi ndi kokakamizidwa! Pokhapokha pokhala ndi chilakolako chokwanira cha maphunziro tikhoza kukwaniritsa zotsatira zomwe tikufuna. Pali osewera ambiri mu NBA omwe adachotsedwa chifukwa chosadziletsa. Wodziwika kwambiri si wina koma Sean Camp. Monga woyimira zachiwawa zachiwawa, Camp adalemera mwadzidzidzi pomwe ligi idayimitsidwa ndipo pambuyo pake idawonongeka, ndikuzimiririka pagulu.
Kachiwiri, ndikofunikira kukhalabe ndi zakudya zoyenera. Mukamapanga minofu, onetsetsani kuti mumadya chakudya chokwanira cha calorie! Mwachitsanzo, chakudya cham'mawa, mungafunike kudya pafupifupi magalamu 100 a oats, omwe ali ndi zopatsa mphamvu pafupifupi 1700 KJ. Kuti muwonetsetse kuti mumadya chakudya chokwanira, ma calories omwe mumadya tsiku lililonse angafunikire kufika pafupifupi 6000KJ. Kuphatikiza pa ma calories, ndikofunikiranso kusamala kudya chakudya chokwanira chamafuta. Onetsetsani kuti mumadya bwino chakudya chama carbohydrate, chifukwa chochulukira kapena chochepa kwambiri chimakhudza mawonekedwe a thupi lathu. Kudya zakudya zopanda pake ngati mazira ndi kudzaza zikondamoyo monga Zhou Qi adachitira kale sikuvomerezeka. (Komabe, ndiyenera kuyamika Zhou Qi chifukwa chochita bwino kwambiri tsopano. Kusintha kwa minofu yake kunali koonekeratu kale. Pambuyo pake, kusewera mu NBA kumakhalanso ndi zotsatira zodziwonera nokha. Ndikuyembekeza kuti akhoza kupita patsogolo mu NBA!)
Kwa osewera a NBA, kulemera ndi phunziro lawo loyamba mu ligi. Chimphona chodziwika bwino cha O'Neal of the Alliance amadya chakudya kasanu patsiku komanso amadya nyama yowotcha asanagone usiku. Nowitzki amakondanso nyama yowotcha. Ndipo Nash amakonda kudya nsomba yokazinga. Chakudya cha James chimavuta kwambiri, amakana kudya pizza ngakhale atakhala ndi njala kuti akhalebe ndi thanzi.
Pomaliza, ndikofunikira kukhala ndi dongosolo loyenera la maphunziro. Kaya mukufuna kunenepa kapena kunenepa, muyenera kukonzekeratu. Ngati nthawi yanu yophunzitsira ndi yayitali ndipo muli ndi zofunika kwambiri kwa inu nokha, mutha kuyesa kupeza minofu poyamba ndikutaya mafuta. Chifukwa chiyani Le Fu angasinthe kuchoka pa kamwana kakang'ono kukhala mulungu wachimuna? Mwa kudziunjikira minofu yambiri ndikukhazikitsa ndondomeko yoyenera yochepetsera thupi, munthu mwachibadwa amakwaniritsa mawonekedwe abwino a thupi.
Maphunziro amphamvu a osewera a NBA ali ndi masitaelo osiyanasiyana. Kumira m'zipinda zamagetsi ndizochitika wamba. Magulu angapo a katundu wolemetsa ayenera kulimbikitsidwa mosalekeza kuti awonjezere kuchuluka kwa minofu ya minofu.
Panthawi imodzimodziyo, chidwi chiyenera kuperekedwa ku mgwirizano ndi kusinthasintha kwa thupi. Kupatula apo, kuchulukitsitsa kwa minofu kumatha kusokoneza luso la wosewera mpira, ndipo Kobe nthawi ina adalemera kwambiri, akupeza miyendo iwiri ndikuwoneka zachilendo kwambiri.
Mwachidule, tiyenera kukhala oleza mtima pamene tikuyesetsa nthawi zonse. Ngakhale simungafike pamlingo wa katswiri wosewera mpira, kuphunzira mosalekeza kumakupangitsani kukhala nyenyezi pamunda!
Wosindikiza:
Nthawi yotumiza: Jul-26-2024
