Zochita Zolimbitsa Thupi
Kulemera kwa kulemera kungapangitse kwambiri thupi lanu. Ikhoza kulimbitsa minofu, mafupa, ndi minofu. Zingakuthandizeni kukhazikika bwino , zamphamvu, ndi kugwirizanitsa ndipo zingakuthandizenso kutentha makilogalamu ambiri tsiku lonse.
Chimodzi mwa zinthu zabwino kwambiri zokhudzana ndi kulemera ndikuti pali njira zambiri zothetsera pulogalamu. Aliyense angapeze chinachake chomwe chidzagwiritse ntchito pa msinkhu wake, zolinga, bajeti, ndi zovuta za nthawi.
M'munsimu muli njira zowonjezera zowonjezera pulogalamu yanu yophunzitsa kulemera.
Chiwerengero cha Kulemera kwa Thupi
Maphunziro onse a thupi ndi momwe ambirife timayambira pamene tikuyamba. Ndipotu, ndi njira imodzi yabwino yothetsera chifukwa mukufuna kumanga maziko olimba kuti muthe patsogolo. Zili ngati kumanga nyumba; mumasowa maziko musanawonjezere kukonza, makoma, denga, ndi zina zotero.
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Gwiritsani Ntchito Thupi Lanu Lomaliza M'ntchito Yachidule komanso Yopindulitsa
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Sungani Magulu 10 Okhaokha Kuti Azigwira Ntchito Yamphongo Yanu, Utumbu ndi Nsaya
Apo ayi, chinthu chonsecho chidzagwa pansi.
Mapulogalamu
- Zambiri kwa Oyamba . Inu mumatha kulunjika magulu anu onse amisala ndi machitidwe abwino, ogwira ntchito, kulola thupi lanu lonse kukula ndi kulimbitsa popanda kuchita mofulumira kwambiri.
- Zokwanira . Kugwiritsa ntchito thupi lonse kumaphatikizapo zochitika zapakati pa eyiti kapena khumi ndi ziwiri, zomwe zimapangitsa kukhala njira yabwino kwambiri yogwirira ntchito zonse mwachindunji kwa gulu lililonse la minofu. Ndi njira yabwino kwambiri yowonjezera popanda kuigwedeza.
- Kusamala . Mumagwira ntchito pokhapokha mutakhala nawo, kotero gulu lonse la minofu limakhala ndi chidwi chofanana, kukupatsani thupi loyenera lomwe lidzakhala lokonzeka kwambiri.
- Zosintha zambiri . Muyenera kuchita zokwanira thupi lonse kawiri kapena katatu pa sabata, kotero ngati mumaphonya ntchito, mungathe kuzipanga pamapeto pa sabata.
Cons
- Kupititsa patsogolo pang'ono . Kuyamba ndi mphamvu zonse za thupi ndi zabwino, koma ndi zovuta kupitiliza kamodzi thupi lanu litasinthira zomwe mukuchita. Kuwonjezera masewera olimbitsa thupi kumatanthauza ntchito yochulukirapo ndi kuchepetsa kubwerera pamene mukutha mphamvu.
- Zingakhale zolimba kwambiri . Malinga ndi momwe mumakhalira, kuchita thupi lanu kangapo pa sabata kungakupangitseni kukukoka kapena kuchititsa kuti mutengeke kapena kupanikizika.
- Zingayambitse kuvulala kwambiri . Chifukwa chakuti mukugwiritsa ntchito minofu yanu mobwerezabwereza, izi zingayambitse kuvulala kwambiri ngati simupatsa thupi lanu nthawi yopuma mokwanira kapena kusintha masewero anu.
Chitsanzo cha Ntchito Yonse ya Thupi
- Woyamba Wamphamvu Yonse Thupi
- Pakatikati Mphamvu Yonse ya Thupi
- Thupi Lathunthu Lomwe Linaphulumukira Ntchito
- Thupi lonse lokhazikitsa Thupi la Mphamvu
Pewani Kugwiritsa Ntchito Band
Simusowa zolemera kuti mutenge bwino.
Kukaniza magulu kumapereka mtundu wosiyana wa masewero olimbitsa thupi, kuphatikizapo minofu yowonjezera yowonjezera kuti athetse mavuto a gululo pa zochitika zonse. Ndizophatikizapo kuyika zochitika zapagulu ndi zolemera zina zosafunikira zomwe zimapangitsa kuti minofu yanu ikhale yosiyana ndi yankho lanu.
Mapulogalamu
- Wopepuka. Mabungwe ndi ochepa komanso ochepa, mukhoza kuwanyamula mu sutikesi mosavuta kuti muyende kapena kuwamasula pansi pa kama ngati mulibe malo ambiri ochitira masewera olimbitsa thupi.
- Zama mtengo . Mabungwe amawononga ndalama zambiri pakati pa $ 10 ndi $ 30, malingana ndi kuchuluka kwa momwe mumapezera ndi mtunduwo, zomwe zimapangitsa kuti muyambe kuchita zambiri pa bajeti. https: // www. .com / zochitika-bajeti-1231127
- Zimagwira ntchito komanso zimagwira ntchito zosiyanasiyana . Mukhoza kugwiritsa ntchito magulu kuti mugwire ntchito thupi lanu lonse ndi zosankha zosiyana siyana.
Cons
- Zosasangalatsa . Ngati simukugwiritsiridwa ntchito pogwiritsa ntchito magulu, mtundu wa kukana ndi kusokonezeka kumakhala kovuta poyamba. Muyenera kumanga chipiriro ndi mphamvu kuti mugonjetse vuto limenelo ndi kupeza zotsatira.
- Zingakhale zovuta pa zochitika zatsopano . Muyenera kukhala ndi mawonekedwe apamwamba kuti musunge mabungwe omwe akuyenda bwino ndikupewa kupewera, zomwe zingakhale zovuta kwa oyamba kumene.
- Kusokonezeka . Ndi magulu, simudziwa kwenikweni momwe mukukwera, zomwe zimapangitsa kuti zikhale zovuta kudziwa ngati mukupita patsogolo.
Zotsutsa Zitsanzo Zogwiritsa Ntchito Bande
- Mtsinje Wonse Wotsutsa Bande
- Pewani Ntchito Yopangira Band
- Yoyamba Kulimbana Kwambiri Pamagulu a Bungwe
- Ntchito Yopanda Thupi Lalikulu
Zochita Zolimbitsa Thupi
Kugwiritsira ntchito zolemera n'kofunika kuti mupitirize kuphunzitsidwa zolemera, koma kulemera kwa thupi kuli ndi ubwino wawo.
Ngati mutangoyamba kumene, thupi lanu lingakhale vuto lomwe mukulifuna, ndipo pali njira zowonjezera kulemera kwa thupi. Kuchita mgwirizano , thupi lonse limagwiritsa ntchito njira imodzi yopindula kwambiri ndi kuphunzitsa kulemera kwa thupi.
Mapulogalamu
- Zosavuta. Popanda zipangizo, ntchito yanu imakhala yosavuta komanso yosavuta kutsatira. Palibe kusintha kovuta ku zolemera kapena zida zosiyana, kotero mukhoza kuchita zonse pamalo amodzi.
- Kutsika mtengo . Kugwiritsa ntchito kulemera kwa thupi kumakupatsani ndalama chifukwa simukusowa zipangizo.
- Zambiri kwa oyambitsa ndi oyendayenda. Mukawakonzekera bwino, mutha kukonzekera bwino mu chipinda chanu cha hotelo ndi oyamba kumene angapeze kuti palibe zolemera zomwe zimawathandiza kuti azitha kuphunzitsidwa mphamvu popanda kuchidula.
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Mphamvu Zapamwamba ndi Kupirira Zochita Zochita ndi Kettlebell
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Yesani Magulu Otsogolera Kuti Azigwira Buns, Hips, ndi Nsaya Zanu
Cons
- Zili zovuta kupita patsogolo. Thupi limakula molimba mwa kulipiritsa kwambiri kuposa momwe lingathere. Panthawi inayake, mungaone kuti ntchito yanu yolemera thupi siigwira ntchito monga momwe ankagwiritsira ntchito ndipo n'zosavuta kumenya pamtunda .
- Zovuta kuwonjezera mwamphamvu . Zolemera zimangowonjezerapo mwamphamvu kuntchito, koma ngati mukugwiritsa ntchito thupi lanu ndi zovuta kuwonjezera kukula kwa ntchito yanu m'kupita kwa nthawi.
- Zochepa . Kugwiritsa ntchito kulemera kwa thupi kungakhoze kuchepetsedwa. Mukhoza kuchita masewera olimbitsa thupi lanu pokhapokha mutataya maganizo.
Zitsanzo Zochita Zolemera za Thupi
- Mphindi 10-Thupi Lalikulu la Thupi
- Ndondomeko Yopangira Zolemera
- Palibe Mapulogalamu Oyendayenda Othandizira
Zochita Zachikulu
Kugwira ntchito pachimake ndi chimodzi mwa ntchito zofunika kwambiri zomwe mungathe kuchita pa thupi lanu. Cholinga chanu chimakhudzidwa ndi kayendedwe kamodzi kamene mumapanga tsiku lililonse. Kuwombera, kuimirira, kuyenda, kukhala pansi kumakhudza zonsezi, kotero palibe kwenikweni chidziwitso chogwira ntchito.
Chokhachokha ndichoti kugwiritsira ntchito maziko anu sikumapangitsa kukhala opanda pake . Mutha kutenga abs mwataya mafuta ambiri, ndipo pokhapokha ngati mutagwira ntchito mwakhama komanso muli ndi genetics.
Gwiritsani ntchito mfundo zanu ziwiri kapena katatu pa sabata kuti mupeze zotsatira zabwino ndikukhala omasuka kuikapo mfundo zakuya mu cardio kapena ntchito zina zamphamvu.
Chitsanzo Choyamba Ntchito
- Mphindi ndi Zochita Zapang'ono
- Zochita Zapamwamba Zojambula
- Chotupa Choyamba ndi Kubwerera
- Kupuma Kwambiri Kwambiri
- Zochita Zachikulu pa mpira
- Kulimbikitsana Kwambiri ndi Kuwongolera
- Mphuno ya Mphamvu
- Palibe Kugwedeza Kabwino ndi Kubwerera Kumbuyo
- Abs Postpartum ndi Zochita Zapang'ono
- Kuyimira Ab Workout
- Mphuno Yamphamvu - Kusangalala ndi Kupindulitsa kwa Mphuno Yanu
- Chiwerengero Chachikulu Chakugwira Ntchito
Ntchito Yophunzitsa Ozungulira
Kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yophunzitsira thupi lanu mosangalala, mofulumira, komanso mwachangu. Mukamaphunzitsa masewera oyendetsa masewera olimbitsa thupi kuchokera ku zochitika zolimbitsa thupi kupita kumtsinje osakhala ndi mpumulo pakati, ndikukupatsani ntchito yowonjezera yomwe imapangitsa kuti mtima ukhale wokwera komanso zakudya zopsereza.
Mukhoza kupanga madera amphamvu kapena, monga mwa ntchito zomwe zili m'munsiyi, mungathe kuphatikizapo cardio ndi mphamvu pulogalamu yofanana, kuti mupeze zambiri mu nthawi yochepa.
Mapulogalamu
- Zokwanira. Ntchitoyi imayenda mofulumira, choncho mukugwira ntchito mwakhama nthawi yayitali. Izi ndi zabwino kwa omwe ali ndi nthawi yambiri.
- Sangalalani. Chifukwa chakuti mukuchita zosiyana siyana, machitidwewa amakhala osangalatsa kusiyana ndi maphunziro ozoloŵera, ozikika.
- Zogwira mtima. Chifukwa chakuti mukugwira ntchito mwamphamvu kwambiri, mumatentha kwambiri ma calories ndipo mumatha kutentha kwambiri , zomwe zikutanthauza kuti mumatentha makilogalamu ambiri mutatha kugwira ntchito.
Cons
- Zingakhale zovuta kwa oyamba kumene. Kuchita masewera olimbitsa dera kungakhale kovuta, kotero oyamba akhoza kuwapeza iwo osasangalatsa kwambiri poyamba.
- Zingayambitse kupititsa patsogolo. Maphunziro ambiri a dera, makamaka apamwamba kwambiri ophunzitsa dera , angapangitse kuvulala koopsa komanso ngakhale kuponderezedwa .
Ntchito Yophunzitsa Oyendetsa Dera
- Ntchito Yophunzitsa Oyang'anira Dera - Cardio ndi Mphamvu
- Timesaver Oyendetsa Dera - Cardio ndi Mphamvu
- Ola limodzi Opha Cardio ndi Mphamvu Dera
- Mphamvu ndi Mphamvu Kuyenda Dera
- Mphamvu Yopsa Moto ndi Cardio Dera
- Kalori Wathunthu-Dera Loyaka
- Kuphulika kwa Dera la Loweruka
- Thupi Lalikulu la Cardio Blast
- Cardio Strength Circuit Challenge
- Zokwanira Gym Circuit Workout
Gwiritsani Ntchito Zochita Zolimbitsa Thupi
Kugawidwa kwapadera kumatchuka pophunzitsidwa mphamvu chifukwa amapereka bangati pang'ono kwa buck wanu. M'malo mokhala ndi chizolowezi chimodzi kapena ziwiri pa gulu la minofu, mukhoza kuchita zambiri ndipo, motero, yonjezerani mwakuya ku maphunziro anu ndikugwiritsanso ntchito minofu yanu m'njira zosiyanasiyana.
Kusiyanitsa kwakukulu pakati pa maphunzirowa ndi mapulogalamu a thupi lonse, poyamba, kuchulukanso kwa momwe mumayikirako minofu yanu, ndipo chachiwiri, nthawi yomwe muyenera kuphunzitsa.
Mapulogalamu
- Kugwiritsa ntchito nthawi . Kuthamangitsa ntchito yanu kumatanthauza kuti mukugwira ntchito zochepa minofu panthawi yomweyi, zomwe zingayambitse ntchito yochepa. Zochita zochepazi zimatanthauza kuti mukhoza kuzilumikiza ndi zojambula za cardio , kotero mumasunga nthawi pamene mukuyenerera ntchito yanu yonse.
- Zogwira mtima . Chifukwa chakuti mukulekanitsa ntchito yanu, mukhoza kuthera nthawi yambiri pa minofu imene mukugwira. Izi zikutanthauza kuti mukhoza kuwonjezera machitidwe atsopano ndi kuwonjezera kukula kwa ntchito zanu, zomwe zimabweretsa zotsatira zabwino.
- Kusiyana kwambiri . Pali njira zambiri zogawanitsa ntchito yanu, muli ndi njira zosatha kusintha ntchito zanu ndikusunga malingaliro anu ndi thupi lanu pa zomwe mukuchita.
- Mukhoza kunyamula zolemera kwambiri . Zimakhala zophweka kukweza zolemetsa pamene mumadziwa kuti muli ndi zochepa zomwe mukuyenera kuchita, zomwe zimakhala zovuta kuchita pamene mukugwira ntchito thupi lanu lonse. Kugwiritsa ntchito zolemetsa zolemetsa kumakuthandizani kuti mukhale ndi minofu yowongoka kwambiri, ndipo motero, imitsani thupi lanu.
Cons
- Masiku ambiri opuma . Mukamagawaniza ntchito, zikutanthauza kuti mukugwira ntchito masiku ambiri, ndiko kuti, ngati mukufuna kulumikiza magulu anu osokonezeka osachepera awiri kapena katatu pa sabata, zomwe zikulimbikitsidwa. Izi zingakhale zovuta kwa wina pa nthawi yambiri.
- Osati malo olakwika. Ndi masiku osagawanika, kusowa ntchito kumatanthauza kusochera osachepera amodzi kapena mafupa ambiri, zomwe sizikusiyani malo ambiri kuti musinthe.
Momwe Mungagawire Ntchito Yanu
Thupi Lalikulu / Thupi Lalikulu
Mugawidwe wamtundu uwu, mutha thupi tsiku limodzi ndi thupi lochepa tsiku lotsatira. Pogwiritsa ntchito mtundu uwu, mukhoza kuphunzitsa masiku anai pa sabata ndikugunda minofu yanu kawiri.
Chitsanzo Cham'mwamba / Chakumapeto Kwa Ntchito Yopangira Thupi
Tsiku 1 : Thupi Lalikulu
Tsiku 2 : Thupi Lathu
Tsiku 3 : Pumula
Tsiku 4 : Thupi Lalikulu
Tsiku 5 : Thupi Lathupi
Pokhala ndi ndondomeko yamtundu uwu, muli ndi chipinda chokwanira chowonjezera ku cardio pogwiritsa ntchito mphamvu zanu kapena tsiku lomwelo, koma pa nthawi yosiyana.
Zowonjezera Zowonjezera ndi Zochepa za Thupi
Kugwiritsa Ntchito Thupi Kumtunda
- Maphunziro a Piramidi Akuluakulu a Mthupi
- Thupi Lalikulu Lidzasintha Zochita
- Choyamba Chophunzitsira Thupi
- Thupi lakumwamba lokonzekera mwamsanga
- Thupi lakumwamba Mphamvu Kupirira Challenge
- Thupi Lalikulu Likani Ntchito
- Anakhazikika Pamwamba Pathupi
Kugwiritsa Ntchito Thupi Lakumunsi
- Thupi Lalikulu Loyambira
- Pulogalamu ya Piramidi ya Thupi la M'munsi
- Kuphulika kwa Dera la Loweruka
- Thupi lakumtunda limasintha
- Thupi Lathu Lotsutsa Magulu Amitundu
- Kupititsa patsogolo kwa Thupi lakumapeto
- Mphamvu Yamkati, Kukhazikika, ndi Kusintha
Kugawanika kwa masiku atatu
Ndi kupatukana kotereku, mungathe kugwira ntchito yovuta pa gulu lililonse la minofu chifukwa tsopano mukukumba pansi ndikupatsa gulu lililonse minofu nthawi yambiri ndi mphamvu. Njira imodzi yopangira magawo atatu a tsiku ndikutaya tsiku lililonse ndi kulimbikitsa magulu a minofu monga awa:
Chifuwa / mapewa / Triceps, Back / Biceps, Legs / Core
Pachifukwa ichi, zochitika zonse zomwe zili mu chifuwa , mapewa , ndi triceps zimayendetsa kayendetsedwe kake, kotero kugwira ntchito m'magulu a minofu pamodzi kumakuthandizani kuti muzigwira ntchito zovomerezeka panthawi imodzimodzi.
Mofananamo, kuchita masewera kumbuyo ndi kumadontho kawiri kaŵirikaŵiri kumawombera, zomwe zikutanthawuza kuti mapulogalamu amphwando amakhala okhudzidwa kwambiri m'mayesero ambiri apambuyo. Apanso, mumatha kugwiritsira ntchito magulu okhudzidwa panthawi imodzimodzi.
Ndiye muli ndi thupi lanu la pansi ndi maphunziro apakati , awiriwa ndi awiriwa chifukwa chigawo chanu chimagwira ntchito pafupifupi thupi lililonse. Simukuyenera kugwira ntchito pamtima ndi miyendo, koma kuyika izi kumatanthauza kuti mukhoza kuganizira kwambiri za thupi la pansi, lomwe liri limodzi la magulu ovuta kwambiri kuti aziphunzitsa.
Chinthu chokhudza maphunziro a mtundu uwu ndi chakuti mumangophunzitsa gulu lililonse la minofu kamodzi, kotero mumayenera kupita kukaonetsetsa kuti mumakhala mtolo wambiri. Pano pali ndondomeko yachitsanzo:
Chitsanzo cha Kugawidwa kwa masiku atatu
Tsiku 1 : Chifuwa, Mapepala, ndi Triceps
Tsiku 2 : Pumula
Tsiku 3 : Thupi Lalikulu ndi Zovuta
Tsiku 4 : Pumula
Tsiku 5 : Kumbuyo ndi Biceps
Ngati mukugwira ntchito mwakhama, kutanthauza kuti mukukweza pakati pa 8 mpaka 12 ndikukwaniritsa kutopa, mukugwira ntchito minofu kamodzi pa sabata bwino. Nthawi zambiri mumapanga minofu yanu kumadalira momwe mukugwirira ntchito, komanso, nthawi yanu.
Kutsutsana Magulu Amitundu
Njira ina yolekanitsa ntchito yanu ndiyo kugawanitsa m'magulu otsutsana. Maphunziro oterewa ndi abwino kwa wina pa nthawi yochuluka yomwe akufuna kuteteza nthawi chifukwa iwe ukhoza kuthetsa nthawi zina pakati pa seti.
Pamene mukugwirira ntchito minofu imodzi, minofu yotsalira imatha kupumula, kotero izi zimakhala zofulumira kwambiri, zogwira ntchito bwino.
Chitsanzo Chotsutsana Ndi Magulu Omwe Akugwira Ntchito
Tsiku 1 : Chifuwa ndi Kubwerera
Tsiku 2 : Pumula
Tsiku 3 : Misonda ndi Magulu
Tsiku 4 : Pumula
Tsiku lachisanu : Mipukutu ndi Triceps
Pali njira zambiri zogawanitsa ntchito yanu, monga kuphunzitsa gulu limodzi la minofu patsiku, koma nthawi zambiri zimayamba kupita kumalo olimbitsa thupi ndi maphunziro ochuluka kwambiri ndi zolinga zenizeni zowonjezera minofu yaikulu, mwina, kuphunzitsa masewera olimbitsa thupi. Ndipo kumbukirani kuti mukhoza kusintha momwe mumaphunzitsira masabata angapo kapena sabata iliyonse.
Yesani kusakanikirana kuti muyesere njira zosiyanasiyana zophunzitsira ndipo mumagunda minofu mwanjira zosiyanasiyana. Ndi momwe mumapitira patsogolo, kukhala amphamvu, ndi kugwira ntchito yathanzi, yathanzi.
> Chitsime:
> Bryant CX, Mtundu wa DJ. Buku la ACE Personal Trainer: Njira Yabwino Yophunzitsira Ogwira Ntchito Zapamwamba . San Diego, CA: American Council pa Zochita; 2003.