Zochita Zolimbitsa Thupi
Ambiri a ife timadziwa kuti kuphunzitsa mphamvu ndikutenthetsa mafuta ndi kumanga thupi ndi mafupa amphamvu, koma nthawi zambiri timapewa ntchito yolemetsa chifukwa tilibe zipangizo zoyenera.
Zovala zamakono, zamakono, ndi zipangizo zina zingapangitse mwamphamvu kugwira ntchito, koma simusowa kuti mukhale ndi zipangizo zamtengo wapatali kuti mutenge bwino. Pali njira zosiyanasiyana zogwirira ntchito thupi lanu popanda zipangizo zofunika.
Phindu la Cons Weight Workouts
Chinthu chofunika kwambiri pa ntchito zolimbitsa thupi ndikuti mungathe kuzichita paliponse: Kunyumba , kuntchito , m'chipinda cha hotelo kapena chipinda cha alendo cha apongozi anu. Zonse zomwe mukusowa ndi mphindi zingapo ndi malingaliro ochepa omwe mukugwira nawo ntchito.
Zovuta za maphunziro popanda kulemera kwina ndikuti nthawi zina zimakhala zovuta kuthana ndi thupi lanu ndipo, ngati simungapeze zipangizo zilizonse, n'zovuta kuti mupite patsogolo.
Ndi kulemera kwa thupi lanu ngati kukana kwanu kokha, njira yokha yomwe mungapititsire ndi kupindula kwambiri, mwinamwake sizosankha. Komabe, chinthu chimakhala chabwino kuposa chilichonse ndipo pali njira zowonjezera zovuta.
Malangizo Othandizira Kuchita Zambiri Zolemera M'thupi Lanu
Ngati simukugwiritsa ntchito zipangizo zilizonse, muyenera kugwiritsa ntchito njira zina kuti ntchito yanu ikhale yovuta.
- Gwiritsani ntchito mwendo umodzi pa nthawi. Yesani kuwonongeka kagawa kamodzi kapena masewera amodzi . Kukhala wothandizira kulemera kwa thupi lanu lonse ndi mwendo umodzi kuwonjezera kukaniza kuntchito yanu.
- Pitani pang'onopang'ono. Tengani masekondi 8-12 kuti mutsirizitse kubwereza kulikonse. Izi zimapangitsa nthawi yanu kukhala yovuta , kuonjezera mwamphamvu kwambiri ku zochitika zanu.
- Sintha tempo . Lingaliro lina la kusintha thambo ndiko kuwonjezera zovuta pazochita zanu. Mwachitsanzo, jekeseni ku benchi kenaka chitani mapiritsi asanu ndi atatu mmwamba. Bwerezani kuti nthawi zisanu ndi zitatu ndipo simukusowa zolemera kuti muwotche.
- Wonjezerani kubwereza kwanu. Mwachitsanzo, ngati mukugwiritsa ntchito zolemera, mukhoza kupanga masewera 12 mpaka 16. Popanda zolemera, mukhoza kuwonjezeranso kachidindo ka 20 kapena 30 (kapena kuposerapo) kuti mukhale ndi vuto lowonjezera.
- Muzichita masewera olimbitsa thupi . Kugwira ntchito kuposa gulu limodzi la minofu pa nthawi ndi njira yabwino kwambiri yowonjezerapo mwamphamvu kwambiri muzochita zanu zolemera. Zinthu monga squats , mapapo , ndi pushups zimalowa m'gulu limenelo.
- Yesetsani maphunziro a dera . Njira inanso yosungira mwamphamvu ndi kukhazikitsa ndondomeko yanu yoyendayenda - Kuchita masewero olimbitsa thupi popanda kupumula pakati pa machitidwe. Yesetsani kupanga ma pushups omwe amatsatira mapapu ndipo mudzawona momwe izo ziliri zovuta. Yesani izi 10-Minute Thupi la Kulemera kwa Dongosolo la Thupi.
El Cheapo Vifaa
Ngati mukufuna kugwiritsa ntchito njira ina yotsutsa koma simukufuna kugwiritsa ntchito zipangizo, yesani malingaliro awa:
- Mabotolo amadzi okwanira ndi makoti osasunthika osapsa amapanga zazikulu zazikulu.
- Lembani msuzi wakale ndi mchenga kapena mapepala ndi kumangiriza pamapeto pake. Voila! Zopusa zanu.
- Mukayenda, kanizani magulu ndi inu kuti muzitha kuwonjezera mphamvu popanda kunyamula zida zambiri.
- Gwiritsani ntchito masitepe anu pa zinthu monga kuzembera, pushups, mapapo ndi zina zambiri.