Kodi Mitsempha Yotetezeka Pakati pa Kuchita Zochita?

Timalankhula zambiri zokhudza kukhala ndi mawonekedwe abwino pamene mukuchita masewera olimbitsa thupi komanso makamaka kukweza zolemera. Maonekedwe abwino ndi osiyana pa masewera olimbitsa thupi, koma gawo lalikulu la kuchita bwino njira ndikutenga thupi lanu.

Mwachitsanzo, ngakhale mapepala ophwanyika amodzi amafunika kuti mapewa anu akhale otetezeka pamene mukupiringa kulemera kwa mapewa. Imani pa mwendo umodzi pamene mukupanga biceps curl ndipo tsopano muli ndi maziko ndi thupi lochepa lomwe likukhudzidwa.

Ganizirani za zochitika zina monga squats . Mukugwiritsira ntchito glutes kwenikweni, malingana ndi mtundu wa squat inu mukuchita, koma pali zambiri stabilizer minofu kugwira ntchito mogwirizana kuti thupi lanu kusuntha njira yoyenera.

Zomwe mumapanga, zinyama, kumbuyo, abs ndi zoletsedwa zonse zimasunga zonse zomwe zikuyenda m'njira yoyenera.

Chomwe chimapangitsa gululo kukhala lotheka ndilokuti minofu imeneyi imagwira ntchito yowonjezereka pamene wopambana, monga glutes mu chitsanzo cha pamwamba, akhoza kusuntha thupi lanu pansi.

Mitundu Yanu ya Stabilizer

Palibe minofu yeniyeni yowonjezera mu thupi. Dzina limangolongosola zomwe minofu imeneyi imachita.

Amayesetsa kukhazikitsa umodzi umodzi kuti gululo likhale logwiritsidwa ntchito limodzi. Nthawi zambiri minofu imeneyi siyimayendetsedwe mwachindunji, komabe yesetsani kuti mukhale osasunthika kuti minofu yanu ikhale yaikulu.

Chitsanzo china chikhoza kukhala makina osindikizira pachifuwa pa masewera olimbitsa thupi, minofu yoyamba ikugwira ntchito monga chifuwa ndi triceps , koma abs , mmbuyo , ndi miyendo zimagwira ntchito kuti zikhazikitse thupi lanu.

Izi zikutanthauza kuti kuchita masewera olimbitsa thupi kumafuna kuti minofu yambiri ipse nthawi yomweyo. Kulimbitsa minofu imeneyi sikungothandiza maonekedwe anu, komanso kumapangitsa kuti mukhale osamala komanso mukugwirizana.

Nkhani yabwino ndi, ndi zophweka kwambiri kuti muphunzitse minofu yanu ya stabilizer pamene mukugwira ntchito nthawi zonse.

Mmene Mungapangitsire Kukhazikika Kwako

Ngati ndinu ochita masewera olimbitsa thupi , kukhala osasunthika ndi kukhazikika kungakhale kovuta, chifukwa chake ndibwino kuti muyambe kuganizira za malo olimbitsa thupi musanayambe kugwira ntchito zovuta.

Pali chikhalidwe chachikhalidwe chokhazikika, malingana ndi kumene mukuyambira:

1. Kodi masewerowa amakhala - Pamene mwakhala, muli ndi chithandizo cha thupi lanu la pansi, kotero simusowa kugwira ntchito molimbika kuti mukhale bata.
2. Kodi zochitikazo zikuyimira - Mukangoyima, mumakhala thupi lonse muzochitazo chifukwa mwatengapo thandizo lililonse. Tsopano thupi lanu liyenera kudzithandiza nokha pamene mukuchita masewera olimbitsa thupi.
3. Imani mozama - Mukamaima pambali, mumakulitsa chithandizo chanu, ndikukupangitsani kukhala omasuka komanso osasunthika.
4. Imani muyeso yopapatiza - Bweretsani mapazi anu pafupi ndipo mumakhala osasunthika, motero mukuyambitsa minofu yanu yowonjezera.
5. Gwedezani mapazi anu - Njira yotsatira ndiyo kuima pa malo osokonezeka, ndi phazi limodzi pambuyo penipake. Izi nthawi yomweyo zimawongolera kuti mukhale osamalitsa monga maziko osakhazikika osakhalanso pamenepo.
6. Kugawanitsa - Tsopano yesetsani kuyima mugawidwe komwe phazi liri kutsogolo kwa lina, mapazi ali pafupifupi 3 kapena mapazi mbali. Ichi ndi chikhalidwe chomwecho chomwe mumagwiritsa ntchito pakhomopo ndipo, mobwerezabwereza, zimakhala zovuta kwambiri kuti mukhale osamalitsa kusiyana ndi momwe mungagwiritsire ntchito.

1. Kusokonezeka - Izi ziri ngati kuyima pamtunda, ndi phazi limodzi kutsogolo kwa lina. Yesetsani kuchita masewera olimbitsa thupi mu malo amenewa ndipo mutha kutsutsana ndi momwe mukuchitira.
2. Imani Pamodzi Pamodzi - Chotsatira chakumaliza ndi kuima pa mwendo umodzi pamene mukuchita. Mudzazindikira kuti minofu iliyonse m'thupi idzagwirizanitsa kuti ikuthandizeni.

Kuchita Zinthu Mogwirizana ndi Kukhazikika

Ngati mukufuna kuwonjezera kulemera ndi kukhazikika, njira yokha ndiyo kugwira ntchito nthawi zonse.

Zochita Zosavuta Zambiri

Simufunikanso kuchita masewera olimbitsa thupi kuti mukhale ndi bata komanso bata. Yesetsani kuchita zinthu zina pansipa kangapo patsiku.

Khalani moyandikana ndi khoma poyamba ngati mukusowa kuthandizira kuthandizira. Pamene mukukwera sitepe kutali ndi khoma.

• Imani pa mwendo umodzi
• Mukamaima pamtolo umodzi pang'onopang'ono mutembenuzire mutu wanu kumbali
• Imani pa mwendo umodzi ndipo pang'onopang'ono tumizani mkono wanu wosiyana mu bwalo lalikulu
• Pamene mukuyima pa mwendo umodzi, yang'anani maso anu
• Yesani kudutsa pansi ndi phazi limodzi kutsogolo kwa mzake, ngati muli pamtunda
• Yendani kudutsa chipinda chala
• Yendani kudutsa chipindacho pazitsulo zanu

Zowonjezereka Zambiri Zamalonda ndi Zochita Zolimba

• Malo Oletsedwa Amodzi
• Mipukutu Yogwiritsira Ntchito Mphindi Imodzi
• Imfa Yomwe Imakhala Yosauka
• Chimodzi Champhongo Cham'manja Chimatulutsa Pampira
• Bentover Leg Lifts
• Msilikali I Kuchita Zochita
• Zochita Zachiwawa Zachiwiri
• Kutseka kwa Triangle

Kuphatikizapo machitidwewa muzoloŵezi wanu wamba ndi njira yabwino yogwiritsira ntchito mphamvu yanu, ndikugwiritsanso ntchito mphamvu, chipiriro, ndi kusinthasintha.

Tsopano, bwanji za ntchito zogwirira ntchito? Zotsatirazi zikuphatikizapo njira zosiyanasiyana zolimbitsa thupi zomwe zimakuthandizani kuti mukhale olimba, kukhazikika, ndi mphamvu zazikulu .... zinthu zonse zomwe zingalimbitse minofu yanu yowonjezera komanso kuwonjezera kuyanjana kwanu.

Kuchita Zinthu Mogwirizana ndi Kukhazikika

• Kuyamba Kusamalidwa ndi Kulimbitsa Thupi
• 10 Yoyambira BOSU Zochita
• Kupumula ndi Kuvuta Kutsegula Mpira
• Mphamvu Yonse ya Thupi, Kulimbitsa Thupi ndi Kulimbitsa Thupi
• Zochita Zachikulu pa mpira

Ngakhale kungophatikizapo maseŵero olimbitsa thupi nthawi zonse - kukhala pamtunda, kuligwiritsa ntchito ngati benchi yolemera, kapena kugwira ntchito yapakati, ndi njira yabwino yogwirira ntchito minofu imeneyi popanda kuganizira.

Yesani kukhala pa mpira ndikuyendayenda poyang'ana TV kapena kukhala pa iyo pamene mukugwira ntchito pa kompyuta. Ngakhale mphindi zingapo pa tsiku zingapange kusiyana. Mudzapeza kuti kulimbitsa minofu imeneyi ndikukhazikitsa bwino muyeso kumalo ena.

> Zotsatira:

> Gamble P et al. 2007. Njira Yophatikizapo Yophunzitsa Kukhazikika Kwambiri. Mphamvu ndi Kukonzekera Journal : 29 (1): 58-68.

> Nesser TW, Fleming N, Gage MJ. Kugwiritsa ntchito Zisudzo Zofunikira Zambiri pa Nthawi Yogwiritsira Ntchito. Journal of Athletic Improvement . 2017; 2016. lembani: 10.4172 / 2324-9080.1000222.