Yesani Zochita Zopangira Thupi Mwamsanga Popanda Ntchito Zopangira Zida
Zochita zolimbitsa thupi zingakuthandizeni kukhala oyenera kunyumba, kapena panjira yopanda zipangizo zing'onozing'ono. Nazi zina mwazochita zabwino kwambiri za thupi kuti mukhale ndi mphamvu ya minofu ndi chipiriro, kapena kuti mupange nthawi yayitali yophunzitsira pakhomo. Sakanizani ndi kumayesetsanso machitidwe kuti muyambe kuchita masewera olimbitsa thupi, kuyenda bwino kunyumba kapena kungowonjezerapo zosiyana ndi zomwe mumakonda kuchita.
Yambani ndi kutentha kwakukulu kwa mphindi zingapo. Izi zikhoza kuyenda, kuyenda kumalo kapena kuyenda mbali. Cholinga cha kutenthetsa ndikutulutsa magazi anu ndi kutentha kwa thupi lanu kukonzekera kuchita masewera olimbitsa thupi.
Gwiritsani ntchito masewera 30 mpaka mphindi ziwiri malingana ndi momwe mumakhalira komanso chidwi chanu. Pitani ku ntchito yotsatira bwino, koma mwamsanga. Mukhoza kupitiriza kuchita mwambo wonse malinga ndi momwe mumafunira koma cholinga cha masewera 20 mpaka 30. Kutentha pang'ono ndi mphindi zisanu kapena kuposerapo kutambasula ndi zosavuta.
Zochita Zolimbitsa thupi
- Zochita za m'mimba
Zochita za Ab zikhoza kuchitidwa pafupifupi kulikonse popanda zipangizo, ndipo pali mitundu yambiri yomwe mungayesere . - Zokankhakankha
Yambani mu malo okankhira mmwamba, pa mawondo kapena zala. Pangani zokopa 4, musalowe mmbuyo ndikubwerera molunjika. Pachisanu chachisanu-chokwera, tchepetseni pansi ndikugwiranso ntchito 4. Pewani mmbuyo ndi kubwereza mndandanda - 4 kukakamizidwa nthawi zonse ndi 1 theka - 5 kapena nthawi zambiri.
- Kokota
Zochita zolimbitsa thupi zimafunikira zipangizo zina, kapena zowonjezera (kupita kuchitetezo kapena kutengera nthambi yotsika mtengo), koma ndi njira yabwino komanso yophweka yopangira mphamvu yapamwamba ya thupi. - Kulimbitsa Thupi Limodzi / Kusambira / Kufikira
Imani pa mwendo umodzi ndipo muzisunga nthawi yonse yomwe mungathe. Ngati izi ndi zophweka, onjezerani pang'ono. Ndichophweka kwambiri? Ikani chinthu pansi, mapazi angapo kutsogolo kwa iwe (buku, mwinamwake), ndipo pang'onopang'ono ugwe pansi, ndipo ufike kunja ndi mkono umodzi ndi kukhudza chinthucho ndi kubwerera pang'onopang'ono kumalo owongoka. Khalani pa mwendo umodzi nthawi zonse. Bwerezani pa mwendo wina pakatha mphindi imodzi kapena apo.
- Tuck Jump
Kuwombera kumayambiriro kwa mndandanda wa kukula kwa mphamvu zowononga pogwiritsa ntchito kulemera kwake kwa thupi. - Mpando wa Dips
Mudzasowa mipando iwiri, (kapena bedi ndi mpando kapena kontaneti, ndi zina) chifukwa chochita masewera olimbitsa thupi. Ikani mipando iŵiri yomwe ikuyang'anizana, pafupi ndi mapazi atatu. Khalani pa mpando umodzi ndi manja anu pansi ndikukwera pampando wa mpando. Ikani zidendene zanu pamphepete mwa mpando wina ndikudzigwiritsira ntchito triceps. Pitirizani kutsogolo kwambiri kuti mseri wanu ukhale pampando wa mpando ndikudzichepetse nokha kuti zitsulo zanu zikhale pa madigiri 90. Chitani mobwerezabwereza mobwerezabwereza momwe mungathere. - Wall Sit
Ndi nsana wanu pambali pa khoma ndi mapazi anu pafupi mamita awiri kutali ndi khoma, gwiritsani pansi mpaka mawondo anu ali pamtunda wa digirii 90. Gwira malo malinga ndi momwe mungathere. Izi ndi zabwino kwa ski conditioning. - Crunches m'mimba
Ugone pambuyo pako ndi mawondo ako atakulungama ndipo mapazi apansi pansi. Ikani dzanja lanu kumbali ya mutu wanu kumbuyo kwa makutu anu. Gwiritsani kumbuyo kwanu kumbuyo pansi ndikugwedeza chingwecho ndikugwira. Sungani pang'onopang'ono kotero mapewa anu onse amutse pansi pansi masentimita angapo. Gwiritsani chiwerengero cha 2 ndikubwerera ku malo oyambira. Langizo: Musamangire chifuwa chanu pachifuwa chanu; sungani mutu wanu.
- A Supermans
Lembani pamimba mwako ndi manja ndi miyendo yanu atatambasula. Kwezani manja ndi miyendo yanu pansi masentimita angapo, muzigwira masekondi pang'ono, ndiyeno muchepetse. Mikondo ndi miyendo ina ngati njira. Bwerezani. - Kusintha kwa Crunch
Lembani kumbuyo kwanu ndi manja anu kumbali zanu, ndipo muwerama. Bweretsani maondo anu kumutu mpaka chiuno chanu chituluke pansi (musadabwe). Gwirani mzere umodzi ndi kubwereza. - Kuchita Zochita Zambiri
Khalani pamalo okankhira mmwamba pa manja ndi zala, kapena pazitsamba ndi zala. Gwiritsani ntchito minofu yanu ya m'mimba (ndi yaikulu). Pewani msana wanu molunjika (musagwe pakati) ndipo gwiritsani ntchito malowa malinga ndi momwe mungathere.
- Zosakaniza
Imani ndi mapazi pamodzi. Sungani pansi ndi kuyika manja anu pansi pamapazi anu. Mu gulu lophulika, jumphirani mmbuyo mmbuyo mu malo okwera-mmwamba, dumphirani mapazi mmbuyo pakati pa manja ndi kuyima. - Kuthamanga Jacks
Jake yodumphira ndizochita masewera olimbitsa thupi. - Mbali Akudumpha
Imani ndi mapazi pamodzi. Pita kumapazi angapo, kusunga mawondo akuyendetsa ndikufika pamalo ochepa. Pewani kumanzere ndipo pitirizani kulumpha kuchokera kumbali. Gwiritsani ntchito chinthu chaching'ono kuti muthamange ngati mukufuna (buku, pillow etc). - Kukula kwa Mapiri
Yambani pa manja anu ndi mawondo ndi kulowa mu malo oyambira a sprinter. Sungani manja anu pansi ndipo muthamangitse ndi mapazi anu kuti muyendetsedwe phazi (kuyendetsa pamalo) ngati mutatha. Onetsetsani kuti mutembenuzire kumbuyo kwanu, osakanizika. - Makhalidwe a Wall Squat-Thrusts
Gwirani khoma ndi manja anu ndipo muyang'ane mapazi anu mbali imodzi pamtambo. Pang'onopang'ono kweza bondo limodzi kumbuyo kwa chifuwa chanu ndi kumbuyo kenako kenako mwendo wina. Pamene mukuwongolera thupi lanu, yanikitseni liwiro lanu la msendo ndikuyendetsa kulemera kwa phazi lakumbuyo. - Kumbuyo Kwambiri
Imani ndi mapazi pamodzi. Sewerani kumbuyo ndi mwendo umodzi, pamene mukukweza mikono kuti musamalire msinkhu. Gwiritsani manja kumbali yanu ndi kubwereza ndi mwendo wina. Sankhani kayendedwe ka cardio yambiri. - Mipira Yakumwa
Yambani pamalo apamwamba - phazi limodzi patsogolo ndi phazi limodzi kumbuyo. Bwerani mawondo anu kenako mutumphire mmwamba ndikusintha malo apamwamba. Gwiritsani ntchito kusuntha, koma kuyendetsedwe. - Kuyenda Lunge
Yambani kumapeto kwa chipinda ndikuyendetsa mwendo wamanja. Lembani pansi kuti bondo lapansi likhale molunjika pa zala zakutsogolo ndi pamtunda wa digirii 90. Dzukani ndi kubwereza ndi mwendo wina kudutsa chipinda. - Mthunzi wa Bokosi
Talingalirani malowo ndi kupita kanyumba kakang'ono kabokosi. Ndi njira yabwino kwambiri yokha kuti cardio yanu ndi mphamvu zithe kugwira ntchito mwakamodzi. Gwiritsani ntchito kayendetsedwe kazitsulo (osati ziphuphu zosasuntha), khalani tcheru pa mipira ya mapazi anu ndipo mawondo anu ayende. Gwiritsani ntchito jabs ndi mawppercuts ndikuyenda kwanu. Gwiritsani mabotolo angapo a madzi kuti musamatsutse.
Ngati mukulimbikitsidwa ndi kulenga pang'ono, mungathe kukhala ndi nthawi yopuma thupi nthawi iliyonse, kulikonse.
Kumbukirani kuyang'ana ndi dokotala musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi ndi kumvetsera thupi lanu kuti muwonetsere zovulaza.