Madung Magam Bungli shara: N-gun shaman shakyang na matu "Hpang jahtum na madung ladat"
Hpang jahtum na hkum hkrang n-gun hpe shadawn na matu, squat, deadlift, bench press zawn re ai "ja compound shamu shamawt lam" ni a matu core kam hpa ai lam rai nga ai. Professional ginsup ninghkring ni hte rawt jat galu kaba wa ai hkum hkrang shamu shamawt lam hpe ra sharawng ai ni a matu n mai malap ai arung arai langai rai nna, kaga arung arai ni hte shingdaw na matu yak hkak ai sharin hkam la ai akyu ni nga ai.
N-htum n-wai ai load galai shai ai range hpe galai shai ai lam hte kayau kaya galaw ai. 10kg kaw nna 300kg jan du hkra, n-gun rawng ai plate ni hpe jat bang ai (sh) yeng seng kau ai hku nna, n-gun rawng ai n-gun rawng ai ni hpe n-gun rawng ai ni a ra kadawn ai lam ni hpe hkap la lu ai, n-gun rawng ai n-gun rawng ai ni a ra kadawn ai lam ni hpe hkap la lu ai, n-gun rawng ai n-gun law law hpe hkap la lu ai. n-gun atsam.
Hkum tsup ai-muscle hpung ni hpe jawm galaw ai sharin hpawng hta efficiency a hkawhkam wa. Multi-joint linked force generation hku nna, n-gup, shingdu, lagaw, n-gup zawn re ai n-gun kaba ni hpe shamu shamawt shangun ai zawn, sung ai n-gun hpe mung shamu shamawt shangun ai. Shi a sharin hkam la ai atsam gaw, single-function jak ni hta grau kaja ai majaw, hkum hkrang shamu shamawt lam hpe hkum tsup hkra galaw na matu madung ladat langai mi rai nga ai.
Sut su ai hte tatut galaw mai ai shamu shamawt lam amyu myu. Shi gaw madung compound shamu shamawt lam ni hpe madi shadaw ya ai sha n-ga, barbell rows hte lunges zawn re ai laksan shamu shamawt lam ni hpe mung lu la ai. Dai gaw shani shagu na ginsup n-gun-shabyin shalat ai hkrang ni hpe shingdaw lu nna, yawng hkra a shingjawng ai lam hte ginsup ai lam hpe grai shatsaw ya lu ai.
Hpaga arai ni hpe sang lang dan ai
Scenarios yawng hta madang masat masa galaw na matu core benchmark langai mi. Sut masa galaw ai ginsup htingnu kaba ni a n-gun atsam ginra kaw nna, hpaji ninghkring ni a sharin hpawng ni du hkra, barbell gaw madung core configuration langai mi rai nga ai. Shi a masat da ai lam ni hkum tsup ai gaw, ginsup shara langai a hpaji masa hpe madung madun ai lam rai nga ai.
Madi shadaw ai arung arai ecology hpe rawt jat galu kaba wa hkra shadut ya ai. Squat racks, bench press bench, safety racks, weight plates zawn re ai peripheral arung arai ni yawng hpe barbell grup yin hta gawgap da ai majaw, hpaji ninghkring n-gun shaman shakyang ai lam a madung mabyin masa ni hpe madi shadaw ya ai hkum tsup ai n-gun shaman shakyang arung arai masa hpe hpaw shabawn da ai.
Sharin hkam la ai ningmu ni a core practical carrier. "Progressive overload" hte "compound movements first" zawn re ai madung hkam kaja lam masa ni yawng gaw barbell sharin hkam la ai lam hpe madung tatut galaw ai lam hku nna hkam la nna, hkam kaja lam hpaga lam a sharin hkam la ai ladat hte sharin achyin ai lam hpe grai hkra machyi shangun nga ai.
Professional hte mung shawa hkam kaja lam lapran na bridge langai mi. Dai gaw, n-gun jat ai hte n-gun jat ai zawn re ai shingjawng ginsup lam ni a matu madung arung arai langai hku nna magam gun nga ai rai nna, hkum hkrang n-gun jat wa ai, hkrang shapraw ai, hkum hkrang hkam kaja lam hpe shatsaw ya ai mung shawa ni a ra kadawn ai lam ni hpe mung hkap la ya nga ai. Shi a chye na ai lam gaw hpaji masa hte grai matut mahkai nga ai majaw, hkum hkrang shamu shamawt lam hpe nnan hpang ai ni hte rawt jat galu kaba wa ai ni hpe garan ginhka lu na matu ahkyak ai kumla langai mi rai nga ai.
Madung garan ginhka ai lam hte masat da ai lam ni
Yaw shada ai lam hku nna garan ginhka ai:
Standard barbells gaw 2.2-2.8m galu nna, 28-30mm galu nna, 1500kg jan lit hkam lu ai, hpaga lam hte seng nna hkam kaja lam hte hpaji sharin hkam la na matu htuk manu ai; barbells kadun ni hpe galaw na matu loi ai, nnan hpang ai ni hte buga na n-gun sharin hkam la ai ni a matu kaja dik ai; laksan barbell ni hta squat bar hte bench press bar ni lawm nna, yaw shada ai bungli galaw ai lam hpe grau kaja hkra galaw ya ai.
Weight Plate arung arai hku nna garan ginhka ai lam:
Sut masa-grade plate ni hpe madung hku nna magri (sh) rubber-hpun ka-up da ai, ngang grin ai hte katsi ai, 1.25kg kaw nna 25kg du hkra n-gun rawng ai; nta-grade plate ni gaw law malawng gaw cement n-gun (sh) PU n-gun rawng ai plastic rai nna, manu-htuk manu ai hte manam pyaw ai baw n nga ai, 0.5kg kaw nna 20kg du hkra n-gun rawng ai.
Madung masat da ai lam ni:
Standard Olympic bar ni gaw 20kg daram hkam nna, num ni a bar ni gaw 15kg daram hkam ai; bar shaft hta n--htum n-wai ai n-gang hte jum da ai galu kaba ai masat kumla ni nga ai; weight plate ni hpe sharin hkam la ai shaloi shim lum hkra clip/latches hte jung da ai.
Madung Akyu hte Manu dan ai lam
Flexible Load hpe gram lajang ai lam:
10kg kaw nna 300kg jan du hkra lawt lu ai hku galai shai mai ai, nnan hpang ai ni, rawt jat galu kaba wa ai hkum hkrang n-gun jat wa ai ni, hte hpaji ninghkring ni a n-gun atsam hpe n-gun dat ai ni a matu hkum tsup hkra galai shai mai ai, "progressive overload" sharin hkam la ai lam hpe madi shadaw ya lu ai.
Laksan Sharin Achyin Ai Lam:
Compound shamu shamawt lam ni hpe madung tawn nna, n-gun kaba ai hpung ni hte sung ai n-gun ni hpe shamu shamawt shangun nna, sharin hkam la ai atsam gaw single-function jak ni hta grau ai.
Hkum tsup ai-mabyin hte Hkum tsup ai-masha jahpan hpe galai shai ai lam:
Hpaga lam hte seng ai ginsup htingnu ni, nta kaw na hkum hkrang shamu shamawt ai shara ni, etc. ni hpe shinggrup da ai, n-nan hpang ai ni, hpaji rawng ai ginsup ninghkring ni, hte gram lajang ai masha jahpan ni a matu htap htuk ai lit hpe lata la na matu htuk manu ai.
Tatut galaw mai ai shamu shamawt lam ni:
Movement modes ni gaw shani shagu na n-gun shalat ai lam hte ni htep ai, yawng hkra a shingjawng ai lam hte ginsup ai lam hpe grau kaja hkra galaw ya ai, hkum hkrang n-gun jat ya ai, hkrang shapraw ya ai, shingjawng sharin hkam la ai zawn re ai yaw shada lam law law hpe hkan sa ya ai.
Madung jai lang ai mabyin masa ni
Muscle Building hte N-gun Sharin Ai Lam:
Tsquat hte bench presses zawn re ai compound shamu shamawt lam ni hpe galaw nna, set langai hta 8-12 lang sharin hkam la ai hku nna, hkum hkrang n-gun hpe n-gun jaw ya nna, n-gun atsam hpe tsep kawp jat ya lu ai.
Hkum hkrang shamu shamawt lam hte bawm kapaw ai atsam sharin hkam la ai lam:
Reps n law ai (sh) barbell zawn shamu shamawt ai lam ni hte n-gun ja ai n-gun ni hpe lang nna, hkum hkrang n-gun hte n-gun hpe hkap la lu ai atsam hpe jat ya lu ai.
Madung Sharin Hpawng hte Hkamja Lam:
Shawng nnan lang ai ni gaw, n-gun n rawng ai bar hte shamu shamawt ai lam hpe madang masat masa galaw ai, bai gram lajang ai masha jahpan ni gaw, n-gun n rawng ai shamu shamawt lam hte hkum hkrang hpe hkang lu ai atsam hpe n-gun shaja na matu, low-load trainin g hpe lang ma ai.
Mari ai hte jai lang ai shara ni
Hpaji masa hku mari la ai lam:
Sut masa lam ni a matu, -spec hkum tsup ai n-gun plate ni lawm ai madang dep ai Olympic bar ni hpe lata la u; nta kaw lang na matu, ra ai hku nna, n--slip shafts hte shim lum ai latches ni hpe ahkyak shatai nna, standard (sh) kadun ai bar ni hpe lata la u.
Hkamja ai hku jai lang ai:
Shawng nnan galaw ai ni gaw, madang masat da ai shamu shamawt lam ni hpe shawng chye da ra ai; heavy-load sharin hkam la ai shaloi, lata hpe n-gun n-jaw hkra, yu reng ai (sh) shim lum ai racks ni ra ai.
Yu reng ai:
sharin ngut ai hpang, latch n-gun n-gun hpe ayan jep yu nna, rubber plate ni hpe n-gun n jaw ai sha, nbung n shang ai shara hta tawn da ra ai .
Miwa mungdan hta grau kungkyang ai barbell galaw shapraw ai hte garan jaw ai ni kaw na langai hku nna, anhte hpe kaja dik ai arung arai ni hte shingjawng manu ai hku nna shadan dan ai. Anhte a htingnu kaw na ndai kaw dut na matu manu n hkrat ai barbell hpe mari la na matu myit simsa nga ga. Custom galaw na matu anhte hpe matut mahkai mai ai.