Pankhani ya kuphunzitsa mphamvu , ambiri aife timadziwa bwino ndi zida zamakono . Pali zilembo zaulere zofanana ndi maumboni ndi ma-barbells ndipo kenako pali makina , ena ndi zingwe, ena ali ndi zilembo zolemera ndi zina ndi zonse.
Zida zonsezi ndizofunikira kumanga minofu yowonda ndi kukuthandizani kukhala amphamvu, koma simukusowa zipangizo zambiri, kapena ndalama zambiri , kuti mumange minofu.
Kukaniza magulu ndizosiyana kwambiri ndi zolemera kapena ngakhale kuwonjezera pa pulogalamu ya chikhalidwe cholemera. Iwo ndi otchipa, osakanikirana ndipo amagwiritsa ntchito minofu yanu mosiyana kwambiri ndi zolemera.
Mwinamwake inu mwapewa kugwiritsa ntchito magulu chifukwa simukudziwa ngati ali othandiza kapena mwinamwake simudziwa ngakhale chochita nawo. Tsopano ndi nthawi yabwino kuti mutenge gulu la chinachake chaching'ono chosiyana.
Kukaniza Mabungwe Otsutsana
Pali zifukwa zosiyanasiyana zomwe enafe sitigwiritse ntchito kukana magulu. Zambiri mwazifukwazi zingakhalepo:
- Kukaniza kumakhala kosiyana . Mukamagwiritsa ntchito zolemera, mphamvu yokoka imasankha komwe kulemera kwake kumachokera, kotero mumatha kutsutsana kwambiri pa gawo limodzi la kayendetsedwe kake (monga kukwera kwa biceps curl ) kuposa ena (kutsika). Ndi magulu, vutoli ndilokhazikika, zomwe zimapangitsa kuti zimve zovuta. Mabungwe amagwira ntchito mofanana ndi makina opangira makina, omwe amakulolani kuti mukhale osasinthasintha nthawi zonse pa minofu. Mudzaphatikizanso minofu yowonjezera yambiri kuti gulu likhale logwirizana pa ntchito iliyonse, kuwonjezera zosiyana ndi zomwe zikuchitika kale.
- Kukaniza magulu sikungamve ngati kovuta monga makina kapena zopopera . Ndi zolemera, mukudziwa bwino momwe mukukwera. Ndi magulu, mukhoza kungopita ndi momwe amamvera ndi kugwirizana kwa gululo. Izi sizikutanthauza kuti simukupeza masewera olimbitsa thupi, komabe. Ngati mumagwiritsa ntchito mawonekedwe abwino komanso mgwirizano wabwino, minofu yanu sichidziwa kusiyana pakati pa zolemera kapena magulu. Ndiponso, magulu amapereka zambiri zosiyana chifukwa mungathe kukaniza kumbali zonse - mbali, pamwamba, pansipa, ndi zina zotero.
- Simukudziwa momwe mungawagwiritsire ntchito . Kungakhale kusokoneza kuyesera kuti mudziwe momwe mungagwiritsire ntchito gulu. Kumbukirani kuti mungathe kuchita zofanana zomwe mumachita ndi zolemera zaufulu - kusiyana kuli pa kuika gululo. Mwachitsanzo, mutha kuima pa gulu ndikugwirana ndi makina opangira makompyuta kapena makina opitirira. Mukhoza kulumikiza pakhomo ndikuyesa kupondereza . Mukhoza kukulunga gululo pozungulira pamtengo kapena mpando wa chifuwa cha chifuwa kapena zozungulira . Mungathe kuchita masewera olimbitsa thupi pansi ngati awa omwe amakhala pansi pa biceps curls. Zowonjezereka ndi zopanda malire ndipo mudzapeza kuti pali masewera angapo ndi ntchito zomwe mukuzipeza.
Chifukwa Chimene Muyenera Kuyesa Kutsutsa Mabungwe
Ndi zotchinga zomwe sizikuchotsani, bwanji mukuvutika ndi kukana magulu? Chifukwa chimodzi, kafukufuku amasonyeza kuti minofu imayankha kulimbikitsa mphamvu ndi magulu otsutsa monga momwe amachitira ndi zinyama kapena zida zina.
- Amayenda bwino . Mukhoza kuwatenga mosavuta mu sutikesi yanu kuti mupite maulendo komanso muzichita masewera mumoto kapena mu hotelo yanu. Izi ndizokwanira pamene muli ochepa pa nthawi ndipo simungathe kupeza zipangizo zanu zachizolowezi.
- Amaonjezera mgwirizano . Chifukwa pali mavuto pakati pa machitidwe, muyenera kukhazikika thupi lanu. Izi zimathandiza ndi kugwirizana ndi kusamalitsa komanso zimakuthandizani kuti mukhale ndi magulu ambirimbiri a minofu.
- Amawonjezera zosiyanasiyana . Ndili ndi zolemera, nthawi zambiri mumalephera kudziwa momwe mungaphunzitsire zambiri. Koma, gulu loteteza likulolani kuti musinthe malo anu mu njira zambiri. Izi zimasintha mmene thupi lanu limagwirira ntchito komanso momwe masewera olimbitsira thupi amamvera.
- Iwo ndi otchipa . Mabungwe amayenda paliponse kuchokera pa $ 6 mpaka $ 30, malingana ndi kuchuluka kwa inu mumapeza ndi kumene inu mumagula, zomwe ziri zabwino kwa bajeti-kuganizira zofuna bajeti. Mukhoza kuziyika pansi pa kama, mu sutikesi kapena pafupi kulikonse, ndikupanga zipangizo zamagetsi.
- Iwo ndi abwino pa magulu onse olimbitsa thupi . Malingana ndi momwe mumagwiritsira ntchito, magulu angakhale abwino kwa oyamba kumene komanso kuchita masewera olimbitsa thupi. Mukhoza kuzigwiritsa ntchito pazinthu zofunikira kapena kuwonjezera mwamphamvu kuzinthu zachikhalidwe.
Mudzapeza kuti pali magulu osiyanasiyana otsutsa ndipo mukhoza kuwapeza pafupifupi paliponse kuphatikizapo masitolo otsika (monga Walmart kapena Target), pamasitolo ambiri ogulitsa masewera.
Nthawi zonse mumagula magulu m'masitolo, koma ngati mukufuna zina zomwe mungasankhe, ndipo nthawi zina, zimakhala zamtengo wapatali, mungapeze kuti muziyitanitsa pa intaneti.
Malangizo Ogula Mabungwe Otsutsana
- Gulani magulu osiyanasiyana . Magulu ambiri ndi amtundu wotchulidwa molingana ndi mavutowo (mwachitsanzo, kuwala, sing'anga, katundu, wolemetsa kwambiri). Ndi bwino kukhala ndi zitatu - zowala, zofiira komanso zolemera chifukwa magulu osiyanasiyana amitundu yosiyanasiyana amatenga miyezo yosiyana. Zomwe mumazikonda kwambiri ndi magulu a SPRI, omwe mungagule ku Amazon.com. Yang'anirani mlingo wamakani pa mtundu uliwonse kuti muthe kugula zosiyanasiyana.
- Gulani bwino, zosavuta kugwiritsa ntchito magulu . Magulu ena omwe mumapeza m'masitolo amapereka zosinthana zosinthika, zomwe zikutanthauza kuti muyenera kuzichotsa ndikugwiritsa ntchito magulu osiyanasiyana. Zina zimagwira ntchito zazikulu kuposa zachibadwa kapena zopangidwa ndi pulasitiki yolimba. Izi ndizozing'ono, koma akhoza kugwiritsa ntchito zovuta zanu kusiyana ndi momwe ziyenera kukhalira. Yesetsani kugula magulu okhala ndi zida zogwedeza ndipo onetsetsani kuti simukuyenera kuwamasulira.
- Gulani Chalk . Chinthu chimodzi chogwiritsira ntchito magulu ali ndi njira zosiyana kuzigwirizira. Ngati muli ndi thumba lamphamvu kapena sitima yapamwamba m'nyumba mwanu kuti mukulumikize gululo kuzungulira masewera olimbitsa thupi kapena mzere wokhala pansi, simungasowe zambiri kuposa magulu. Koma, ngati simutero, mungafune chitseko chotsata - Buy at Amazon.com. Mukhozanso kugula zikhoto zamagulu, zomangira zosiyana, ndi zipangizo zina.
- Sungani bwino . Pali magulu osiyanasiyana omwe alipo - chiwerengero cha 8, magulu awiri, magulu ozungulira, ndi zina zotero. Ngati mutangoyamba kumene, khalani ndi chubu lanu lalikulu lomwe muli ndizitsulo. Mukangodziwa momwe mungagwiritsire ntchito, mungafune kugula mitundu ina pamapeto pake.
Ntchito zina Zotsutsa Band ndi Zochita
Ngakhale magulu ali othandiza kuti asamaphunzitsidwe, mungathe kuwagwiritsanso ntchito zojambula zosiyanasiyana za cardio. Ndipotu, ngati mukuyenda mungathe kuphatikizapo ntchito ya cardio ndi mphamvu pogwiritsa ntchito chida chimodzicho.
Zojambula za Cardio Pogwiritsa Ntchito Bungwe Lokanikira
Zochita zochepa chabe zomwe mungachite kuti mutenge mtima wanu ndi awa:
- Band Jumping Jacks - Gwiritsani gululi pamanja onse pamutu ndikukoka gulu pansi pamene mukugwedeza jacks.
- Kutsogolo ndi Kumbuyo Kudutsa Kwambiri kwa Mphindi - Ikani gulu lokaniza pansi kutsogolo kwa iwe molunjika kuchokera kumanja kupita kumanzere. Dumphirani pa gululo ndi mapazi onse kutsogolo, kenako jumphani diagonally mmbuyo, kupita kumanja. Pitirizani kudumpha kutsogolo ndi kumbuyo pogwiritsira ntchito gululo ngati chizindikiro cha kutalika kwa gulu musanabwererenso.
- Mbali Kumbali Kudumpha Madzi Awiri - Ikani gulu pansi pansi crosswise pafupi ndi phazi lanu lamanja. Aliyense amayenera kutsogolo kutsogolo ndi kumbuyo kwa chipinda. Kuyambira kumanzere kwa gululo, dumphirani ndi mapazi onse pa gulu, mutsike kumbali inayo. Bwererani mmbuyo ndikubwereza masekondi 30-60.
- Mapulotechete Amtundu Wapatali - Manga mkombero kumbuyo kwako ndikugwiranso kumbali iliyonse pansi pa mphutsi, pansipa. Pivot ndi kupita kumanja, mutenge mwendo wakumanzere kupita kumalo osunjika mwendo ndikukankhira kumanzere kutsogolo, kuwongolera gululo. Bwererani kuti muyambe ndi kubwereza kumbali ina.
Amenewa ndi malingaliro ochepa chabe. Kuyika gulu lanu pansi kungakupatseni malingaliro a momwe mungagwiritsire ntchito kutalika kwake pazinthu zina monga puddlejumpers.
Mphamvu Yophunzitsa Kugwiritsa Ntchito Mipikisano Yotsutsa
Ngati mwakonzeka kuyesayesa magulu, zingakhale zovuta kuti muyambe mwa kuchita masewero olimbitsa thupi omwe mumadziwa kale.
Kuti mudziwe zambiri za zochitikazi, yesetsani Kutsutsa Band Workouts kwa Oyamba .
- Chophimba cha chifuwa - Pazochita izi, pezani gulu la mpando kumbuyo kwanu - Mukhoza kukulunga pamtengo, njanji kapena kugwiritsa ntchito chitseko kuti muteteze gulu pakhomo. Bungwe lakumenyana liyenera kukhala labwino pa chifuwa cha chifuwa ndipo muyenera kupita kutali kwambiri ndi khomo lomwe mumagwirizanitsa nthawi zonse. Ngati muli pampando, monga momwe zasonyezedwera, mungafunikire kukulunga zingwe zozungulira mmanja mwanu kangapo kuti mukhale ndi mavuto ambiri. Sungani malonda anu mu malo otumizirapo (kufanana ndi pansi) panthawi yonseyi. Ndipo muthamangire kunja ndi kubwereranso pafupifupi 16.
- Makina Ozungulira a Chifuwa - Manga mkombero wozungulira chinthu cholimba ndi chikhomo chimodzi chogwirana ndi chimzake, kuchikoka cholimba. Pita kutali ndi nangula mpaka mutakhala ndi mavuto ambiri pa bwalo ndikuyamba ndi mbali yoyenera ku nangula, mkono wowongoka. Sinthanthani thupi, pendekera pamapazi, ndipo mubweretse bwino njira yonse ndikudutsa zala zamanzere. Bwerezani mobwerezabwereza 16 kumbali iliyonse.
- Mzere wa Mabwalo - Lembani gululo pansi pa mapazi anu ndipo mugwire pa gululo pafupi ndi mapazi anu chifukwa cha mikangano yambiri. Chizindikiro chochokera m'chiuno kuti msana wanu ukhale wotsetsereka ndipo abs wanu ali mkati. Tsopano finyani kumbuyo ndi kukokera ming'alu mpaka pamtsinje. Lembani pansi ndi kubwereza kwa 16 kubwereza.
- Mapiritsi a Bicep - Pa chophimba chophimba, mungathe kuima pa gulu limodzi ndi mapazi (zovuta) kapena phazi limodzi (losavuta). Gwirani chanza mmanja mwawo ndikukongoletsa mu piritsi, monga momwe mungakhalire ndi dumbbells. Mukhoza kuyenda molimbika poyendetsa mapazi kapena kugwiritsa ntchito gulu lolemera.
- Bwalo Triceps Zowonjezera - Khalani wamtali ndikugwira gulu kunja kutsogolo kwa iwe ndi zitsulo zolowera kumbali kumbali. Zikhatho ziyenera kuyang'ana pansi. Pamene manja ali pafupi, ntchitoyi idzakhala yovuta. Pamene mukusunga dzanja lamanzere m'malo mwake, yonganizani dzanja lamanja kumbaliyo mpaka likufanana ndi pansi, pofikira kumbuyo kwa mkono. Bwererani kumayambiriro ndi kuyamba 16 musanayambe kusintha mikono.
Izi ndi zitsanzo zochepa chabe za machitidwe achigulu. M'munsimu muli mndandanda wa ntchito zonse zomwe mungayesere kapena ngati simukukonda kugwiritsira ntchito magulu kuti mupange masewera olimbitsa thupi, yesetsani kuphatikiza zina mwazochita zanu ndi zovuta zanu zachikhalidwe zosiyanasiyana.
Pewani Kugwiritsa Ntchito Band
- Pewani Ntchito Yopangira Bungwe kwa Oyamba
- Ntchito Yonse Yotsutsa Bungwe
- Thupi Lalikulu ndi Mabungwe Otsutsana
- Thupi lonse lokhala ndi mpira ndi Kutsutsana Band Kit
- Thupi Lalikulu Pang'ono Kusakanikirana ndi Tubes ndi Mabomba
Kuulula
E-Commerce Content ilibe chokhazikika pa zokonzera zokha ndipo tikhoza kulandira mphotho yokhudzana ndi kugula kwanu malonda kudzera maulumikizano pa tsamba lino.
> Chitsime:
> Colado JC, Garcia-Masso X, Pellicer M, Alakhdar Y, Benavent J, Cabeza-Ruiz R. Kufaniziridwa kwa Zovuta Kutsika ndi Zochita Zotsutsana ndi Isotonic. Int J Masewera . 2010; 31 (11): 810-817. lembani: 10.1055 / s-0030-1262808.