Chitsanzo chogwiritsa ntchito chifuwa kuti mukhale ndi mphamvu
Nchifukwa chiyani nkofunika kugwiritsa ntchito minofu ya chifuwa chanu ndi zomwe mukugwiritsa ntchito pachifuwa bwino? Tiyeni tiwone mitundu yosiyanasiyana ya zofufuzira za chifuwa, zomwe muyenera kuyamba, ndi momwe mungadzipangire nokha zofufuzira.
Kufunika kwa Zochita Zachifuwa
Mwinamwake mumadziwa kufunika kokhala pachifuwa chanu, osati chifukwa cha minofu yamphamvu koma kuti thupi lanu lisathenso kutaya minofu mukamakula. Izi ndi zomwe zimachitika kwa ife tonse ngati sitimapitiriza kulemera .
Nthawi zambiri timatenga zopereka zomwe zimatipangira minofu yathu. Amatilola kuti tichite mbale ndikusambitsa tsitsi lathu. Iwo ndi ofunika tikamafika pansi kapena kuwuka kuchokera pansi. Iwo ndi ofunika ngakhale pa ntchito zotengedwa-zopatsidwa monga kutsegula chitseko. Kuwonjezera pa kulimbikitsa chifuwa chanu ngati gawo la mapulogalamu anu olimbitsa thupi, Centers for Disease Control and Prevention amalimbikitsa okalamba kuti azichita masewera olimbitsa thupi kamodzi kawiri mlungu uliwonse.
Uthenga wabwino ndi wakuti minofu ya chifuwa chanu ndi zina mwazing'ono kwambiri m'thupi lanu, choncho, nthawi zambiri zimakhala zabwino komanso zamphamvu. Ngakhale nkhani yabwino ndi yakuti pali matani akuluakulu omwe amawagwiritsa ntchito powasunga. Pansipa tidzagawana zitsanzo za zochitika zambiri zomwe zimalimbikitsa minofu yanu.
Kupanga Chifuwa Chawo Chokha
Kodi muyenera kumanga bwanji chizoloŵezi chochita masewera olimbitsa thupi? Mukhoza kusakaniza ndikugwirizana ndi zochitikazi kuti mukhale ndi chizoloŵezi chomwe mumakondwera nacho komanso kuti minofu yanu ikhale yolimba. Nthawi zambiri mumasankha kuchita masewera olimbitsa thupi atatu kapena asanu malingana ndi msinkhu wanu ndi zolinga zanu, ndipo mukufuna kusankha zochita zomwe zidzakwaniritse chifuwa chanu.
Kusankha kwanu pachifuwa kumadalira gawo lanu la ntchito:
- Oyamba ayenela kusankha masewero amodzi kapena awiri kuchokera m'makina osindikizira pachifuwa ndi pushups mndandanda ndikupanga mapepala awiri mpaka 12-16.
- Okhazikitsa pakati pa ochita masewera olimbitsa thupi ayenera kusankha masewero awiri kapena awiri kuchokera pa ndandanda itatu iliyonse ya magawo awiri kapena atatu a 8-12 reps, kupumula pakati pa maselo.
Gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna. Mukufuna kudzipangitsa nokha kuti mukhale wotopetsa mumndandanda wamabwereza omwe mwalembapo. Ngati mutasankha kulemera kwa kulemera ndi kukhala ndi mphamvu yotsalira pamapeto, chitani ndi zolemera kwambiri nthawi yotsatira. Ndikutulutsa minofu yomwe imakulimbikitsani kukonzanso kukula kwa minofu.
Zimene Mudzafunikira Pochita Chifuwa Chanu
Zipangizozi zinkafunikira zosiyanasiyana, koma mndandanda wonsewu umaphatikizapo:
- Barbell
- Zilonda za zolemera zosiyanasiyana
- Kukaniza magulu
- Gwiritsani ntchito mpira
- Zotsatira
- Beteli wolemera kwambiri
Mukhoza kuchita masewera olimbitsa thupi ku masewera olimbitsa thupi kapena kunyumba ngati muli ndi zipangizo.
Ngati muli ndi thanzi labwino kapena chovulaza, lankhulani ndi dokotala musanayambe pulogalamu yochita masewera olimbitsa thupi. Funsani za zoletsedwa kapena zosintha zomwe mungafunike.
Tiyeni tiyang'ane pa magulu atatu akuluakulu a masewero olimbitsa thupi lanu.
Makina Achifuwa
Makina opangira chifuwa amagwiritsa ntchito minofu yaikulu, pachifuwa, ndi triceps. Kuti mupange chithunzi choyambirira, khalani pa benchi ndikugwiritsira ntchito zolemera pa chifuwa, zitsulo zokhazikika pamapiko 90. Pewani manja molunjika, kenako pwererani kumbuyo.
Kusindikizidwa kwa makina opangira chifuwa kungaphatikizepo makina osindikizira a benchi, makina osindikizira a chifuwa, chifuwa chofufuzira chifuwa, ndi makina osindikizira pachifuwa.
Zokankhakankha
Pushups amagwira ntchito pafupifupi minofu yonse m'thupi ndi kutsindika pachifuwa ndi manja. N'zosadabwitsa kuti iwo athandizidwa pa mapulogalamu olimbitsa thupi kwa zaka zambiri.
Pogwiritsa ntchito mfundo zofunikira, ikani manja pambali pambali pambali, pendani manja ndi kuchepetsa mpaka momwe mungathere. Yambani manja ndikukankhira opanda zitsulo.
Kusiyana kwa pushups kungaphatikizepo pushups pa mawondo, kusunjika pa zala zakutsogolo, kukankhira mpira, ndi kukankhira ndi kukana.
Ntchentche Zachifuwa
Chifuwa chimathamangiranso ntchito minofu yaikulu ya chifuwa pogwiritsa ntchito gawo lakunja. Kwa ntchentche, gona pa benchi ndi mitengo ya kanjedza yomwe ikuyang'ana mkati. Imani pa msinkhu wa pamapewa, ndiye bweretsani zitsulo mmbuyo pa chifuwa.
Kusiyanasiyana kungaphatikizepo ntchentche ya chifuwa, chifuwa chimathamanga pa mpira, chiwombankhanga chimatuluka, ndi ntchentche yokhala ndi zida.
Mmene Mungayambire / Malangizo
Mwinanso mungadziwe zochitika zomwe tazitchula apa. Kuti tiyambe, yang'anani ndondomeko yathu ndi ndondomeko ya makoswe ndi makina osindikizira pachifuwa , kuphatikizapo zosiyana siyana zomwe tazitchula apa, komanso kusinthanitsa makina osindikizira a zifuwa, pushups, ndi ntchentche .
Koma, ngati simukumverera bwino, yang'anizani chifuwa chachikulu, mapewa, ndi triceps ntchito .
Zofunika pa Zochita Zachifuwa
Zochita za chifuwa ndizofunika kuti musunge minofu yomwe imakulolani kuchita chirichonse kuchokera ku tsitsi lanu kuti mutsegule chitseko. Kusunga minofu imeneyi yogwira ntchito kumathandizira kukhalabe ndi mphamvu pamene mukukula.
> Chitsime:
> Zolinga za Kuletsa ndi Kuteteza Matenda. Kodi Kuchita Zochita Zolimbitsa Thupi N'kofunika Motani? Kusinthidwa 06/04/15. https://www.cdc.gov/physicalactivity/basics/adults/index.htm