Kusalimba kwa mitsempha kumatanthauza kukweza zolemera mpaka pamene minofu silingathe kugonjetsa mgwirizano. Imeneyi ndi njira yodalirika yonena kuti minofu yanu ili ndi vuto laling'ono, osakwanitsa kubwereza mobwerezabwereza.
Maphunziro Olephera
Ambiri aife timachita masewera olimbitsa thupi nthawi zonse kuti tisamalize kulephera. Omwe amachita nthawi zambiri amakhala olimbitsa thupi, powerlifters, anthu omwe amaphatikizapo mpikisano wamakono kapena anthu ogwira ntchito kumanga minofu yambiri.
Kodi izi zikutanthauza chiyani kwa ife tonse? Kodi njira yokhayo yowonjezera minofu yowongoka imapangitsa kuti minofu ikhale yolephera?
Momwe Timakhalira Minofu
Momwe thupi lathu limakhalira minofu ndikutukulira kulemera kuposa momwe tingathere. Mwa kuyankhula kwina, ife timalemerera minofu ndipo, pochita izo, minofu yathu imasinthika pakukula kwambiri ndi zazikulu zamisilini kuti zikhale ndi kulemera kwowonjezera.
Njira yabwino kwambiri yothetsera vutoli ndiyo kuphunzitsa kuperewera kwa minofu, ndichifukwa chake anthu ambiri amagwiritsa ntchito njira imeneyi yopanga minofu, koma palibe mgwirizano kuti uwu ndiwo maphunziro abwino kwambiri omanga thupi.
Kodi Kusweka kwa Minofu N'kutani?
Choncho, kodi minofu yolephera imamva bwanji? Kwa ife omwe sitingathe kukweza, sitingamve bwino. Lingaliro ndilokuti mumagwiranso ntchito mobwerezabwereza momwe mungathere ndi mawonekedwe abwino mpaka mutatopa. Ndiye? Mukupitirizabe mpaka mutangotsala pang'ono kubwerera.
Sitikufuna kuvulaza mutu wanu, ndithudi, koma dziwani pamene fomu yanu ikupita ndikuyimira nthawi imeneyo.
Maphunzirowa amatenga chiwerengero chachikulu cha magalimoto ndi minofu yomwe mungathe, chifukwa chake ndizosankha anthu omwe akufuna kumanga minofu yambiri.
Zovuta Zophunzitsira Kulephera Kuthyoka
Pamene kuli kofunika kukweza zolemetsa zolemetsa, kaya ndinu mwamuna kapena mkazi, wogwirizanitsa thupi kapena wamba, kuphunzitsa kulephera sikuli njira yonse yopitira.
Nazi zina mwa zifukwa za kukweza kulephera:
- Zimawawa! - Zimakhala zovuta kuti muphunzire kulephera nthawi zonse mukachita masewera olimbitsa thupi. Amapereka misonkho thupi lanu ndi malingaliro anu ndipo ndi zovuta kudzikankhira nokha ngati mulibe mpikisano wotere.
- Zingayambitse kuvulala kwakukulu - Kuchita izi mobwerezabwereza kungapangitse thupi lanu kukhala pangozi yowonongeka ndi kuponderezedwa .
- Zimapuma nthawi yochulukirapo - Kugwira ntchito mwakhama, kupuma kofunika ndi zochepa zomwe mungathe kuzichita. Izi zikutanthauza kuti simukugwira ntchito mochuluka komanso voliyumu ndi gawo lina lofunikira la pulogalamu iliyonse yamtundu.
- Zingakhale zosafunika - Lamuloli likutanthawuza kuti kukwaniritsa kulephera ndikodi njira yabwino yopangira minofu zazikulu. Kafukufuku wina amasonyeza kuti zimatero ndipo ena samatero.
Kuphimba Kulephera Kwina Ku Maphunziro Anu
Kotero, inu mukudziwa zofunikira ^ mungagwiritse ntchito bwanji chidziwitso ichi? Lingaliro limodzi ndi kuphunzitsa kulephera pa zochitika zina kapena nthawi zina.
Izi zikhoza kukhala njira yodziwiritsira ntchito nthawi yomwe mumagwira ntchito, ngati mutakhala mu mtundu woterewu, ndipo muyang'ane pazomwe mumagwira ntchito pophunzitsa mwamphamvu ndi kukweza zolephera ndiyeno pulogalamu yatsopano yomwe mumagwiritsa ntchito voliyumu ndikupewa kugwira ntchito kulephera kwathunthu.
Ndimakondanso kulephera kulephera kuphunzitsa nthawi zonse, kukatenga gulu la minofu kapena kuchita masewero olimbitsa thupi ndi kuona momwe ndingathere. Izi ndi zabwino kwa machitidwe monga pushups, biceps curls, ndi triceps kusamba. Komabe, ngakhale mutapanda kulephera, mukuchita zabwino kwa thupi lanu pamene mukukweza zolemera.
Phunzirani zambiri za kusankha kuchuluka kwa kulemera kwa nthawi yomwe mukugwira ntchito.
Zotsatira
Kravitz, Len, Ph.D. "Kuphunzitsa Kulephera." Dr. Len Kravitz . Webusaiti. 4 Feb. 2016.