Kupititsa patsogolo Kulemera kwa Maphunziro olimbitsa thupi

Kodi mwakonzeka kupita kuntchito yopita ku dera lapamwamba? Ngati mwakhala mukugwira ntchito nthawi zonse ndi miyezi isanu ndi umodzi kapena kuposerapo ndi chinachake monga Basic Strength ndi Muscle pulogalamu, mukhoza kukhala wokonzeka kupita ku mlingo wotsatira wa maphunziro anu olimbitsa thupi .

Ndikutcha "Circuit Circuit" chifukwa zimaphatikizapo kuthamanga kwachitsulo wambiri kuphatikizapo kuyenda mofulumira pakati pa machitidwe kuti mtima ukhale wokwera, kuphatikizapo kapangidwe kapamwamba kapangidwe ka njinga .

Ndibwino kuti muwotche mafuta owonjezera a thupi .

Zindikirani: izi ndizikuluzikulu, zoyendetsa mtundu wa dera ndipo muyenera kukhala ndi thupi loyenerera kuti muthane ndi vutoli. Ngati mukuona kuti simukuchita bwino, chitani dera limodzi lokha mmalo mochepetsera kukula kwa ntchito yopuma - kapena kubwereza pulogalamu yowonjezera. Kufufuza kwachipatala nthawi zonse kumakhala kofunika kwambiri.

The Exercises

Zochita zisanu ndi ziwiri ziphatikizidwanso ndipo zokweza zonse zingagwiritse ntchito ziphuphu kuti muthe kuchita masewera olimbitsa thupi kunyumba komanso masewera olimbitsa thupi. Gawo loyendetsa njinga / anaiobiti likuchitika katatu pa dera lililonse.

1. Mphamvu yamagetsi imakhala yoyera ndikusindikiza. Izi zimawoneka zovuta, ndipo ndizochita masewera olimbitsa thupi, koma osati kuposa momwe anthu ambiri aliri ndi zochitika zochepa. Nazi momwe mungachitire. Pezani wophunzitsa masewero olimbitsa thupi kuti akuphunzitseni pazithunzi zabwino ngati kuli kofunikira.

1. Imani ndi ziphuphu zotsamira pambali, mapazi pambali pambali.

1. Amakwera kutsogolo kwa mapazi, pomwe panthawi imodzimodziyo amamenyana ndi kukweza mapepalawo akugwada pamadzulo ndikubweretsa ziboliboli pamapewa.
2. Simusowa kuti muzitha kumalo osakanikirana ngati mumakhala oyera. (Ndichifukwa chake amatchedwa mphamvu yoyera.)
3. Ponyani pamwamba pazembera ndi mkhalidwe womwe ulipo, ndiyeno mubwerere ku malo otetezeka.

2. Kupindika kwa mkono .

3. Masabata makumi asanu ndi limodzi mwamsanga - wopalasula, njinga, mini trampoline kapena zochitika zofanana. Iyi ndi nthawi ya anaerobic yomwe inakonzedwa kuti ichitidwe mwamphamvu . Izi ziyenera kuchitika pamtunda wa 8 pa 10 pazowonjezereka kwa 1 mpaka 10. Ngati muli ndi zinyumba zamkati kapena kunja mungathe kuzigwiritsa ntchito. Ngati simukutero, sankhani mapepala othamanga kapena malo oyendetsa masewera olimbitsa thupi kapena panyumba, kapena muthamangire pamalo omwe mumachita masewera olimbitsa thupi.

4. Kuima, dumbbell yayimilira pamzere.

5. Kupopera kwapopu kumapangidwe .

6. Dumbbell imapanganso zowonjezera .

7. Ndondomeko ya chifuwa chopanda malire (yosakanikirana kapena yofuna). Chitani ichi chigonere kumbuyo kwanu, kapena ngati muli ndi benchi yosinthika, pa benchi yotsikira.

Ntchito Yoyang'anira Dera Yambiri

Yambani choyamba. Mphindi 10 akuyenda kapena akuyenda pamtunda, kapena zofanana, kuphatikizapo masewera olimbitsa thupi - kupanikiza, kupiringa, kufa, ndi masewera - kukonzekera ziwalo ndi minofu.

Sankhani kulemera komwe kumafuna kuti mugwire ntchito mwakhama pamapeto omaliza. Mukhoza kutenga mabalasitiki m'malo oyenera ngati mukufuna.

Pitani mofulumira pakati pa zochitika za pulogalamu ndi kupumula kochepa.

1. Mphamvu yamagetsi ikhale yosindikiza yoyera. Imodzi mwa maulendo 10.

1. Dumbbell mkono curls. Chimodzi mwa magawo 12 a kubwereza.
2. Treadmill akuthamanga kapena njira. Masabata makumi asanu apamwamba kwambiri.
3. Dumbbell yayendayenda pamwamba pa mizere. Chigawo chimodzi cha zochitika 12.
4. Dumbbell patsogolo mapepala olemera. Chimodzi mwa magawo 12 a kubwereza.
5. Treadmill akuthamanga kapena njira. Masabata makumi asanu apamwamba kwambiri.
6. Kudandaula kumapititsa patsogolo. Chimodzi mwa magawo 12 a kubwereza.
7. Ndondomeko ya chifuwa chachitsulo (chophwanyidwa kapena chokhazikika). Chimodzi mwa magawo 12 a kubwereza.
8. Treadmill akuthamanga kapena njira. Masabata makumi asanu apamwamba kwambiri.
9. Dera lathunthu. Kupumula kwa mphindi zitatu. Tengani pang'ono ngati simukuyesa bwino.
10. Yesani maulendo atatu, kapena awiri ngati simukuyenera. Dera limodzi lokha liyenera kutenga pafupifupi 15 mpaka 18 mphindi malinga ndi kupeza zipangizo.

1. Khalani otsika ndi kutambasula mwachikondi pomaliza ntchito yanu.
2. Refuel mkati mwa mphindi 30 ndi chotupitsa chophatikizapo zakudya zamagazi ndi mapuloteni.
3. Osapitilira magawo atatu pa sabata. Mukhoza kuchita zochepetsetsa zochepa kapena masewera olimbitsa thupi mu sabata ija.

Pumulani pulogalamuyi popita sabata iliyonse ngati mumamva kuti mukugwira ntchito mopitirira malire. Musagwire ntchito ngati muli ndi ululu wowawa kapena wopweteka: Fufuzani dokotala. Mutu wabwino nawo.