Lero, ndikubweretserani njira yophunzitsira mphamvu yoyenera basketball, yomwe ndi njira yofunikira kwambiri kwa abale ambiri! Popanda kuchedwa! Chitani!
【1】 Mawondo opachikidwa
Pezani bala lopingasa, dzipachikeni, sungani bwino popanda kugwedezeka, limbitsani pakati, kwezani miyendo yanu molunjika pansi, ndikuyiwongola kuti muwonjezere zovuta zolimbitsa thupi.
Gulu limodzi nthawi 15, magulu awiri patsiku
【2】 Kukwera mozungulira
Imani pa benchi ndi manja onse awiri, sinthanani mwachangu pakati pa kukweza mawondo ndi miyendo kumbali ina. Pa nthawi yophunzitsa, sungani kukhazikika kwa mapewa ndikumva mphamvu yapakati. Gulu limodzi la nthawi 30, magulu awiri patsiku
Kulemera n'kofunika kwambiri kuti munthu alowe mu ligi. Harden wawonjezera makilogalamu 35 m'zaka 10.
【3】 Kuzungulira kwa Chirasha
Mukugwira chinthu cholemera, makamaka dumbbell, khalani pansi, kwezani mapazi anu, gwiritsani ntchito mphamvu pakati, pindani kumanzere ndi kumanja, ndipo yesani kukhudza pansi momwe mungathere
Mukuchita masewera olimbitsa thupi, yesetsani kusunga miyendo yanu yolimba momwe mungathere ndipo pewani kuigwedeza. Gulu lililonse limakhala ndi miyendo 15 kumanzere ndi kumanja, ndi maseti awiri patsiku.
【4】 Mbale ya Barbell yodulidwa mopingasa
Imani molimba ndi mapazi onse awiri ndipo sungani msana wanu mowongoka. Chitani zodulira pa barbell kuchokera pamwamba pa phewa limodzi mpaka pansi pa bondo lina, kenako bwererani pamalo ake oyambirira.
Gulu limodzi la anthu 30, magulu awiri patsiku
Kupirira ndiye chinsinsi! Osatentha kwa masiku atatu, zimenezo sizingagwire ntchito!
Kubwerezabwereza zambiri, kuyeretsa kukhala chitsulo
Ndi nyama yamtundu wanji yomwe ndi yamtengo wapatali kwambiri padziko lonse lapansi pakali pano? Inde, ndi nyama ya munthu! Tiyenera kugwiritsa ntchito ndalama kugula nkhumba ndi ng'ombe, koma anthu ambiri amagwiritsa ntchito ndalama kulemba anthu ntchito kuti awathandize kuchepetsa thupi. Ndi nyama iti yamtengo wapatali kwambiri padziko lapansi lino? Inde, ikadali nyama ya munthu! Ndi anthu angati omwe amapita ku gym ndikugwiritsa ntchito ufa wa mapuloteni kuti awonjezere minofu. Zikuoneka kuti kulemera ndi vuto lalikulu.
Monga masewera omwe nthawi zambiri amakumana ndi anthu, aliyense wokonda basketball amayembekeza kukhala ndi thupi lolimba lomwe silingagonjetsedwe pabwalo. Koma ngakhale anthu angati adye, salima nyama. Musadandaule, yang'anani momwe akatswiri a NBA amachitira masewera olimbitsa thupi, ndikukhulupirira kuti mupeza yankho.
Choyamba, kumanga minofu ndi ulendo wautali, musafulumire kuukwaniritsa! Pokhapokha ngati mupitiliza kuchita masewera olimbitsa thupi tsiku ndi tsiku, ndi pomwe mungakwaniritse mawonekedwe ndi kulemera kwanu koyenera. Komanso, nkhawa kwambiri ingakhudze momwe mumaganizira, zomwe zingakhudze zakudya zanu ndikukulepheretsani kunenepa bwino. Monga Kobe ndi James, zidatenga zaka zoposa khumi zolimbitsa thupi kuti akwaniritse zomwe akwaniritsa panopa. Ngakhale akatswiri othamanga amati kulemera n'kovuta kwambiri kuposa kuchepetsa thupi.
Kulemera kwa sayansi ndi njira yofunikira! Pokhapokha ngati tipitilizabe kuchita masewera olimbitsa thupi mokwanira, ndi pomwe tingakwaniritse zotsatira zomwe tikufuna. Pali osewera ambiri mu NBA omwe achotsedwa chifukwa chosowa kudziletsa. Wodziwika kwambiri ndi Sean Camp. Monga woyimira kukongola kwachiwawa, Camp mwadzidzidzi adanenepa panthawi yomwe ligi idatsekedwa ndipo pambuyo pake adawonongeka, nasowa pakati pa khamu la anthu.
Kachiwiri, ndikofunikira kukhala ndi zizolowezi zoyenera kudya. Mukamanga minofu, onetsetsani kuti mwadya ma calorie okwanira! Mwachitsanzo, pa chakudya cham'mawa, mungafunike kudya pafupifupi magalamu 100 a oats, omwe ali ndi ma calories pafupifupi 1700 KJ. Kuti muwonetsetse kuti muli ndi zakudya zokwanira, ma calories omwe mumadya tsiku lililonse angafunike kufika pa 6000KJ. Kuwonjezera pa ma calories, ndikofunikiranso kusamala kudya ma carbohydrate okwanira. Onetsetsani kuti mumadya chakudya cham'mawa bwino, chifukwa chochuluka kapena chochepa kwambiri chingakhudze mawonekedwe a thupi lathu. Kudya zakudya zopanda thanzi monga mazira ndi makeke odzaza monga momwe Zhou Qi ankachitira kale sikuvomerezeka. (Komabe, ndiyenera kuyamika Zhou Qi chifukwa chochita bwino kwambiri tsopano. Kusintha kwa minofu yake kunali koonekeratu kale. Kupatula apo, kusewera mu NBA kumakhalanso ndi zotsatira zodziyang'anira. Ndikukhulupirira kuti atha kupita patsogolo mu NBA!)
Kwa osewera a NBA, kulemera thupi ndi phunziro lawo loyamba mu ligi. Chimphona chodziwika bwino cha O'Neal cha Alliance chimadya chakudya chamadzulo kasanu patsiku ndipo chimadyanso nyama yokazinga asanagone usiku. Nowitzki amakondanso nyama yokazinga. Ndipo Nash amakonda kudya nsomba yokazinga. Zakudya za James n'zofunika kwambiri, amakana kudya pizza ngakhale atakhala ndi njala kuti akhale ndi thanzi labwino.
Pomaliza, ndikofunikira kukhala ndi dongosolo loyenera la maphunziro. Kaya mukufuna kuwonjezera minofu kapena kulemera, muyenera kukonzekera pasadakhale. Ngati nthawi yanu yophunzitsira ndi yayitali ndipo muli ndi zofunikira zambiri pa inu nokha, mutha kuyesa kuwonjezera minofu kaye kenako ndikuchepetsa mafuta. Nchifukwa chiyani Le Fu angasinthe kuchoka pa munthu wonenepa kukhala mulungu wamwamuna? Mwa kusonkhanitsa minofu yambiri ndikukhazikitsa dongosolo loyenera lochepetsa thupi, munthu mwachibadwa amakhala ndi thupi labwino.
Kuphunzitsa mphamvu kwa osewera a NBA kuli ndi mitundu yosiyanasiyana. Kulowa m'zipinda zamagetsi ndi chinthu chofala kwambiri. Magulu angapo a katundu wolemera ayenera kulimbikitsidwa nthawi zonse kuti awonjezere kuchulukana kwa minofu.
Nthawi yomweyo, chisamaliro chiyenera kuperekedwa pa kugwirizana ndi kusinthasintha kwa thupi. Kupatula apo, minofu yambiri imatha kusokoneza luso la wosewera, ndipo Kobe nthawi ina adalemera kwambiri, adawonjezera maulendo awiri ndikuwoneka wachilendo kwambiri.
Mwachidule, tifunika kukhala oleza mtima pamene tikuyesetsa nthawi zonse. Ngakhale simungafike pamlingo wa wosewera waluso, kuchita masewera olimbitsa thupi mosalekeza kudzakupangitsani kukhala nyenyezi pabwalo!
Wofalitsa:
Nthawi yotumizira: Julayi-26-2024
