Kulimbitsa Thupi Lonse kwa Okalamba

Ngakhale kuti aliyense angapindule ndi kukweza zolemera, akuluakulu akhoza kukolola zambiri , kukupatsani thanzi labwino, la thanzi. Kukhala ndi thupi lamphamvu kumakuthandizani kupeŵa kuvulazidwa, kugwa, kupweteka, ndi zina zomwe zikukhudzana ndi kukalamba.

Mudzayamba kutaya minofu pang'onopang'ono ngati mutakalamba ngati simukuchita chilichonse kuti muzisunga. Mukasunga kapena kukhala ndi minofu yambiri, mukhoza kukhala ndi moyo wautali ndipo mudzakhala ndi moyo wabwino.

Kukonzekera kwa thupi lonse ndi njira yabwino kuti akuluakulu ayambe ndi maphunziro amphamvu. Zochitazo zimangoganizira kumanga mphamvu zonse za thupi ndi kulimbikitsanso kusintha , kukhazikika, ndi kusinthasintha.

Kuyambapo

Chinsinsi choyambitsa kulemera kwa thupi ngati mwatsopano kapena kakhala nthawi yayitali ndikuchepetseratu zolemera. Kukweza zolemera kungayambitse kupweteka, komwe kuli koyenera, koma sikuyenera kuchititsa ululu wambiri kapena kusokonezeka.

Onani dokotala wanu musanayese zowawa ngati muli ndi ululu uliwonse, kuvulala kapena zikhalidwe zina zomwe mukukumana nazo. Tengani nthawi yanu ndi kusuntha ndi kuwonjezera kulemera kapena kukana pamene mukumasuka ndi zochitikazo.

Zida Zofunikira

Zojambula zosiyanasiyana zolemetsa, mpira wa masewero olimbitsa thupi , gulu loletsa mankhwala, mpando ndi sitepe kapena stasi.

Mmene Mungagwiritsire Ntchito Mphamvu Yonse ya Thupi

• Yambani ndi mphindi 5 mpaka 10 kutentha kwa moto wa cardio (kuyenda kumalo, ndi zina zotero).
• Gwiritsani ntchito masewera olimbitsa thupi monga momwe mwawonetsera 1, osagwiritsa ntchito zolemera kapena zolemera kuti muzolowere zochita. Zolemera zimaperekedwa pazochita zolimbitsa thupi koma ziwasintha malinga ndi momwe thupi lanu limakhalira komanso zolinga zanu. Ganizirani pa fomu poyamba. Ndi bwino kuyendetsa zolemera pa oyamba.
• Kuti mupite patsogolo, yonjezerani zokhazokha sabata iliyonse mpaka mutachita masewera atatu a masewero olimbitsa thupi ndi masekondi 30 a mpumulo pakati payikidwa.
• Gwiritsani ntchito tsiku limodzi kapena awiri osagwira ntchito pa sabata, kutenga tsiku limodzi lokhazikika pakati pa ntchito.
• Ngati mumamva kupweteka kwambiri , dzipatseni masiku ena opumula ngati mukufunikira ndipo mubwerere kumapeto.

Chachikulu Chachikulu

Mbalameyi ndi kayendetsedwe komwe timachita tsiku lonse, tikukwera mmwamba kuchokera pansi, ndi kutuluka mumagalimoto athu ndi zina zambiri. Kuchita kusuntha kumeneku ndi mawonekedwe abwino kudzakuthandizani kuti mukhale ndi mphamvu m'chiuno, phokoso, ndi ntchafu.

1. Imani kutsogolo kwa mpando ndi mapazi pambali paphewa padera.
2. Lembani mawondo. Tumizani mchiuno mmbuyo ndi manja anu molunjika kutsogolo kwa inu kuti mukhale oyenera.
3. Khalani pansi mpaka, ndipo mwamsanga mukangoyanjana ndi mpando, imani mmbuyo.
4. Yesani kuima popanda kugwedeza kumbuyo kapena kugwiritsa ntchito mofulumira. Mmalo mwake, ikani zolemera pa zidendene zanu ndikukankhira pansi kuti muimirire.
5. Bwerezani mobwereza 12.

Kusintha

• Zosavuta: Mukhozanso kuika manja anu pa ntchafu kuti muthandizidwe kapena kukhala pafupi ndi njanji ngati mukusowa chithandizo chochuluka pakuima.
• Zovuta: Gwirani zolemera m'manja mwanu kuti muwonjezere mphamvu.

Mphepete Imatuluka ndi Mpira Wa Med

Kusunthika uku ndikofunika kuti tigwire ntchito pamtendere pamtendere komanso kuti mukhale olimba.

1. Gwiritsani mpira wolemera kapena mankhwala (mapaundi awiri kapena awiri) m'manja onse awiri, molunjika pamwamba pa mutu wanu.
2. Kwezani bondo lolondola mmwamba mpaka m'chiuno mwa chiuno pamene mukubweretsa mikono, kukhudza kulemetsa kapena mpira ku bondo.
3. Lembetsani bondo lakumanja ndipo mutenge mpirawo.
4. Tsopano tukutsani bondo lakumanzere kuti muzitha msinkhu, mubweretse mpirawo pa bondo.
5. Bwererani kuyamba ndi kubwereza, mbali zina.
6. Pitirizani kwa masekondi 30 mpaka 60.

Kusintha:

• Zovuta: Mukhoza kuwonjezera mwamphamvu pakufulumizitsa kayendetsedwe kake, pamene mukupitiriza kulamulira kulemera kwake ndi thupi lanu. ndi kukweza mawondo mokweza momwe mungathere.
• Zosavuta: Mukhozanso kugwiritsa ntchito kulemera konse kapena kulemera kwa chifuwa pamene mukukweza mawondo.
• Ngati muli ndi mavuto ambuyo kapena mawondo, mungafune kupewa gawo lapamwamba la thupi ndikupita kumbuyo.

Mbali Yoyera Imapitiriza

Kusunthika uku kumapangitsa kuti muyende bwino komanso kulimbitsa miyendo yonse. Mgugu wakuyimirira umagwiritsa ntchito minofu yowonjezereka kuti thupi lanu likhale lokhazikika ndipo mwendo wonyamula umakuthandizani kuti mukhale ndi mphamvu m'chiuno ndi m'maso.

Mungagwiritse ntchito kuthamanga gulu pamapiko anu molimbika kwambiri kapena muzichita popanda kukana.

1. Imani moyang'anizana ndi mpando kapena khoma kuti muthandizidwe ndi kumangiriza gulu lakumbuyo pamakutu anu (mwakufuna). Mungagwiritsenso ntchito miyeso ya manja aang'ono, 1 mpaka 5 mapaundi.
2. Sungani cholemera mu mwendo wakumanja ndikukwezera mwendo wakumanzere kumbali, phazi losinthasintha ndi nsapato, mawondo ndi mapazi mu mgwirizano. Zigono ziyenera kutsogolo kwa chipinda.
3. Yesani kukweza mwendo popanda kugwedeza pamtambo-gwirani nkhono ngati mukukweza phazi ndi masentimita angapo kuchokera pansi.
4. Pewani mmbuyo ndi kubwereza mobwerezabwereza 12 pa mwendo uliwonse.

Lat Latwira ndi Mabungwe

Kusunthika uku kumalimbitsa minofu ya lat ku mbali zonse za kumbuyo komwe mumagwiritsa ntchito tsiku lililonse kuti mukoke kayendetsedwe ngati kutsegula zitseko kapena kutenga zinthu.

1. Imani kapena khalani ndi gulu lokaniza mmanja onse awiri pamwamba pa mutu wanu.
2. Manja anu ayenera kukhala ochuluka kuposa mapewa-m'kati kuti pakhale mavuto pa gululo. Mungafunikire kusintha manja anu kuti musinthe mavutowo.
3. Onetsetsani kuti mukubwerera mwakachetechete ndipo abs yanu ikugwira ntchito.
4. Gwiritsani dzanja lamanzere m'malo ndi kugwiritsira ntchito minofu kumbali ya kumbuyo kwa msana wanu kuti mutenge chigoba kumbali ya nthiti.
5. Pewani kumbuyo ndikubwereza mobwerezabwereza 12 kumanja.
6. Sinthani mbali ndi kuchita 12 kubwerera kumanzere.

Mipukutu ya Bicep

Zochita izi zimalimbitsa biceps yanu, minofu imene mumagwiritsa ntchito tsiku lililonse mukanyamula zinthu, mutsegula zitseko, kapena mutenge zinthu.

1. Imani ndi mapazi pambali ya mchiuno ndipo musagwire zitsulo zamphongo m'dzanja lililonse. Lembani zolemetsa: 5 mpaka 8 mapaundi kwa akazi, mapaundi 8 mpaka 15 kwa amuna. Mwinanso, mungagwiritse ntchito kettlebell monga momwe mwasonyezera.
2. Ndi manja anu atayang'ana panja, gwiritsani ntchito mapuloteniwo ndikupiringizani kulemera kwanu. Yesani kusuntha chigoba pamene mukupiritsa zolemera.
3. Lembetsani kulemera kwake, koma khalani kochepeta pang'ono m'mphepete pansi. Osasuntha kulemera kwake ndi kusunga zitsulo pamene mukupiringa zolemera.
4. Bwerezani mobwereza 12.

Pezani Zowonjezera

Ma triceps amagwira ntchito mwakhama nthawi iliyonse mukamayendayenda, choncho mukufuna kuti mbali zonse ziwiri za mkono zikhale zolimba komanso zogwirizana.

1. Khalani kapena kuima ndikugwira mpira wa mankhwala kapena kulemera mu manja onse awiri. Ulemelero woperekedwa: mamita 4 mpaka 10 kwa akazi, mapaundi 8 mpaka 15 kwa amuna.
2. Tengani kulemera kwake pamwamba, ndi manja anu molunjika ndi pafupi ndi makutu.
3. Pewani mitsuko yanu pang'onopang'ono, mutengenso cholemera kumbuyo mpaka mutu wanu uli pafupi ndi madigiri 90 digiri.
4. Finyani manja kuti mutengenso kulemera kwake kuti muyambe popanda kutseka zitsulo.
5. Bwerezani mobwerezabwereza 12, kumbuyo kumbuyo molunjika ndi kubwerera.

Mbalame ya Mbalame

Kusunthika uku kumalimbitsa abs komanso pansi kumbuyo ndi glutes. Ngati maondo anu akupweteka kapena simungagwadire, yesetsani kusunthira pansi ndikungokweza dzanja ndi mwendo.

1. Yambani mmanja mwanu ndi mawondo ndi msana wanu molunjika ndipo abs mutengeke.
2. Kwezani mkono wakumanja mpaka uli wofanana ndi thupi ndipo, panthawi imodzimodzi, kwezani mwendo wakumanzere ndikuwongolera mpaka ukufanana ndi pansi.
3. Gwiritsani masekondi angapo, kumunsi ndi kubwereza kumbali ina, nthawi ino kukweza dzanja lamanzere ndi mwendo wamanja.
4. Pitirizani kusinthanitsa mbali zotsatila 12.

Ngati mumamva kuti mukusokonezeka, yambani ndi manja ndi miyendo pokhapokha mutakhala omasuka.

Mipiringidzo ya mpira

Kusunthika uku kuli kwakukulu pamutu komanso kukhazikika ndi kukhazikika.

1. Khalani pa mpando ndikuyika mpira kutsogolo kwa mapazi onse awiri. Izi zingakhale mtundu uliwonse wa mpira waung'ono kapena buku la foni kapena chinthu china ngati mulibe mpira.
2. Khalani molunjika ndikuyesera kuti musapumire kumbuyo kwa mpando, kusunga nsana wanu molunjika ndipo abs yanu ikugwirizanitsa.
3. Yambani ndi manja anu kumbuyo kwa mutu wanu (mungasankhe) ndi kukweza phazi lanu lamanja ndikugwera pamwamba pa mpira.
4. Bweretsenso pansi. Sinthani mbali ndikuchitanso chimodzimodzi ndi phazi lanu lakumanzere, osinthasintha phazi lililonse kuti mubwereze.
5. Bwerezerani masekondi 30 mpaka 60.

Khwerero Ups

Ntchitoyi imalimbitsa minofu yomwe imathandizira bondo. Ngati muli ndi mavuto a mawondo kapena izi zikukuvutitsani, mungafune kupumula ntchitoyi.

1. Mungathe kuchita masewerawa pa masitepe ndi matalala kapena pa sitepe ngati muli nawo.
2. Ngati muli pa masitepe, imani pa sitepe ya pansi ndikuyendetsa phazi lanu lamanja. Bweretsani phazi lanu lakumanzere kumalo okwera kumanja lanu, kenako mubwerere pansi (gwiritsani ntchito njanji ngati mukufunikira).
3. Sungani phazi lanu lamanja pa sitepe yonse nthawi yomwe mukukwera ndi pansi ndi phazi lamanzere.
4. Pangani phazi 12 pa phazilo ndikusintha, kusunga phazi lanu lakumanzere pa sitepe pamene mukuyenda ndi mwendo wamanja.
5. Bwezerani maulendo 1 a khumi ndi awiri pa mwendo uliwonse.

Hamstring Curls

Kusunthika uku kumagwira kumbuyo kwa miyendo, minofu yomwe imathandizanso maondo. Mukhozanso kugwiritsa ntchito zilembo zamagulu m'malo mwa gulu lokaniza.

1. Imani kutsogolo kwa mpando ndikugwiritsanso payekha ngati mukufunikira.
2. Lembani kutsogolo m'magulu anu (ngati mukufuna), kuisunga pansi pa phazi loyima.
3. Lembani bondo lanu lakumanja, mutenge phazi lanu mmbuyo mwanu, ngati kuti mukukankhira nokha.
4. Gwirani bondo lolondola ndikulozera pansi ndi pafupi ndi bondo lanu lakumanzere.
5. Pang'onopang'ono tswererani pansi ndi kubwereza mobwerezabwereza 12 pa mwendo uliwonse.

Khoma Push Up

Pushups amagwiritsira ntchito thupi lapamwamba ndipo bukuli likukuthandizani kuti pang'onopang'ono mukhale pushups pogwiritsa ntchito khoma m'malo mochita pansi.

1. Imani mamita pang'ono kutali ndi khoma kapena sitima yapamwamba kutsogolo kutsogolo, kubwerera kumbuyo ndi kusalowamo.
2. Ikani manja pa khoma pa chifuwa cha chifuwa, mokwanira kusiyana ndi mapewa.
3. Chotsani cholowacho, ndikubwezeretsa molunjika, kuguguda ndi kutsika thupi ku khoma mpaka mphutsi ziri pamakona 90.
4. Bwezerani kuti muyambe ndi kubwereza.
5. Kuli kutali ndi khoma, ndizovuta kwambiri zochita masewerowa. Onetsetsani kuti simukuthira pakati. Sungani zolimba ndi kumbuyo.
6. Bwerezani mobwereza 12.

Chifuwa Finyani ndi Med Ball

Ntchitoyi imalimbikitsa thupi lapamwamba, kuphatikizapo chifuwa ndi manja.

1. Khalani pa mpando, kubwereranso molunjika ndi osalowa.
2. Gwiritsani mpira wa mankhwala kapena kulemera pamimba. Ulemelero woperekedwa: 4 mpaka 6 mapaundi.
3. Gwiritsani kulemera kwake kuti zitsulo ziloweke ndikupita kumbali ndipo mukuyikakayika ndi mpirawo ndi manja onse awiri, kufinya pachifuwa.
4. Pogwira zovutazo, pang'onopang'ono mutsitsa mpira kutsogolo kwa iwe pachifuwa mpaka mphutsizo zikhale zolunjika.
5. Pitirizani kusunga mkangano. Iyenera kumverera movutikira kutali komwe mukupita.
6. Lembani mitsuko ndikubwezera mpira kubwalo.
7. Bwerezani mobwereza 12.

Kupititsa patsogolo

Ntchitoyi imagwiritsa ntchito minofu ya m'mapewa imene mumagwiritsa ntchito nthawi iliyonse mukakweza chinachake kapena kuyika chinachake pa alumali.

1. Imani ndi phazi-m'lifupi pamodzi ndikugwiritsira ntchito zolemera mu manja awiri pambali panu. Kulemera kwakeko: 3 mpaka 8 mapaundi kwa akazi, mapaundi 5 mpaka 12 kwa amuna.
2. Pembedzerani pang'ono pamakona ndi mazembera molunjika, kwezani manja kumbali.
3. Imani pa phazi lamapewa ndi manja anu akuyang'ana pansi.
4. Pewani mmbuyo ndi kubwereza mobwerezabwereza 12.

Ndakhala pansi

Kukhala mozungulira kumagwira ntchito minofu yonse ya torso, kuphatikizapo abs ndi kumbuyo.

1. Khalani wamtali pa mpando ndi kulemera kwake kapena mpira wa mankhwala. Kulemera kwakeko: mapaundi 5 mpaka 8 kwa akazi, mapaundi 8 mpaka 15 kwa amuna.
2. Gwiritsani kulemera kwa chifuwa, ndi mapewa otetezeka ndikukwera kumbali.
3. Kusunga mauno ndi mawondo akuyang'anizana, sungani mutu mpaka kumanja momwe mungathere.
4. Onetsetsani kupanikiza minofu mumchiuno mwanu.
5. Bwererani kumbuyo mpaka kumanzere, kusunga kayendetsedwe kazeng'onoting'ono koyendetsa.
6. Pitirizani kusinthanitsa mbali zotsatila 12. Yankho limodzi ndi lamanja ndi lamanzere.

> Chitsime:

> Orr R, Raymond J, Singh MF. Mphamvu ya Kuphunzira Kukanikira Kutsutsana pa Kuyendera Bwino kwa Achikulire Achikulire. Masewera a Masewera . 2008; 38 (4): 317-343. onetsani: 10.2165 / 00007256-200838040-00004.