Zochita zambiri zimaphatikizapo zomwe zimaphatikizapo gulu limodzi lophatikizana ndi minofu panthawi imodzi, mosiyana ndi kuchita masewera olimbitsa thupi omwe amagwira ntchito minofu / mgwirizano umodzi panthawi imodzi.
Mwachitsanzo, kukweza miyendo kumaphatikizapo kusuntha pamodzi ndi kumangiriza kulimbitsa chingwe cha kunja. Ngati mutasintha kuti mutenge mbali ndi squat , mukanakhala mukugwira ntchito pa ntchafu yakunja, koma tsopano mwakhala ndi ziwalo zambiri-m'chiuno, mawondo, mitsempha ndi minofu ndi minofu yambiri-zinyama, zinyama, ng'ombe , makapu, ndi mazenera.
Zilonda zam'madzi zimapanganso kusuntha, kuphatikizapo mgwirizano wa mmphepete ndi mitsempha ya biceps. Koma, nanga bwanji ngati mungawonjezere squat?
Sikuti mukugwiritsira ntchito manja okha, koma mukulimbana ndi minofu yaikulu ya thupi lanu nthawi yomweyo. Izi zimapangitsanso kayendetsedwe kake kukhala kovuta komanso kukweza mtima, kuwonjezeranso gawo la cardio ku chiphunzitso cha mphamvu za chikhalidwe.
Zonsezi zimatanthauzira kukhala zowonjezera ma calories kuposa momwe mungachitire pochita mndandanda wa biceps curls.
Nchifukwa Chiyani Maulendo Ovuta?
Kusinthasintha kwapakati ndi kofunikira pa chizoloŵezi chilichonse chochita masewero ka zifukwa zosiyanasiyana.
- Zimagwira ntchito - Ngati mumaganizira za zomwe mumachita ndi thupi lanu pa tsiku lopatsidwa-mukunyamula dengu lachapa zovala, kuyika chinachake pamsasa, kunyamula chikwama mukakwera sutikesi ndi kutsegula chitseko-zonsezi zikuphatikizapo ziwalo zingapo, minofu, ndi ndege za kuyenda. Zochita zolimbitsa thupi zimalimbitsa thupi lanu momwe zimagwirira ntchito m'moyo weniweni.
- Amawotcha mafuta owonjezera - Pali ziwalo zambiri za thupi, minofu, ndi ziwalo zomwe zimagwira ntchito zochita masewera olimbitsa thupi omwe amatanthawuza kupanga ntchito yochulukirapo nthawi yofanana. Mavotu ochulukirapo amatanthawuza kuwotcha kwambiri ma calories kuposa momwe mungakhalire ndi zochitika zina zodzipatula. Ndipo, musayiwale, kuwonjezera zochita zambiri zowonjezera kungakuthandizeni kupeŵa kapena kuchepetsa kuperewera kwa malo olemera , mukukweza thupi lanu m'njira yoyenera kuti muthe kudutsa mapepala oumawo. Izi sizikutanthauza kuchita zolekanitsa ndizoipa, osati kuti amafunikira kupanga zambiri zomwe mukuchita ngati cholinga chanu ndikutaya mafuta.
- Amawonjezera mwamphamvu ntchito yanu - Ngati mukufuna kulemera thupi ndikusintha thupi lanu, muyenera kulimbana nawo nthawi zonse. Zochita zambiri, mwachindunji chomwe chili pamwambapa, ndizowonjezereka chifukwa chakuti muyenera kuyambitsa magulu ambiri a minofu kuti azichita masewero olimbitsa thupi.
- Amapangitsa kuti ntchito yanu ikhale yogwira mtima - Tonsefe tiri ndi nthawi yochepa yochita masewera olimbitsa thupi, koma mukhoza kupeza zambiri nthawi yomwe muli nayo pogwiritsira ntchito zovuta zolimbitsa thupi. Sungani nthawi yochulukirapo podziphatikiza zonse zakumtunda ndi zochepa muzochita zofanana.
- Zimakhala zomveka - Ambiri a ife tinayamba kukweza zolemera pogwiritsira ntchito malamulo omwe adachotsedwa kuchokera ku ziwalo za thupi kapena othandizira ena. Kwa iwo, ndikofunika kugwira ntchito magulu osiyanasiyana a minofu kuti atenge misala yaikulu. Kwa ife tonse? Kugwiritsa ntchito kayendetsedwe kathu ka thupi ndikofunika kwambiri kuti tipewe kulemera, kusintha matupi athu ndi kupanga mawonekedwe.