Ponena za masewero olimbitsa thupi, pali njira zambiri zomwe mungakonzekere kuti zikhoza kusokoneza mutayamba kukhazikitsa pulogalamu yochita masewera olimbitsa thupi.
Ngati mukuganiza za malangizo , zomwe zimakuuzani kuti muzichita cardio masiku osachepera asanu pa sabata, mphamvu imaphunzitsa magulu anu osokonezeka osachepera kawiri pa sabata, ndipo mutatambasula nthawi zonse, zikuwoneka ngati mukusowa maola tsiku kuti muligwirizane zonse mkati .
Ngakhale pali njira zingapo zoyendetsera nkhaniyi, yomwe simukuganiza kuti ikugwira ntchito kawiri pa tsiku. Ngakhale sizinthu zomwe mukufuna kuchita kwa nthawi yayitali, ntchito zapatsiku zimapindulitsa.
Mukhoza kugwiritsira ntchito ntchito yanu yonse, mutenge kawiri kawiri, muthe mafuta owonjezera, ndipo mwinamwake mukudutsa muzitsulo zolemetsa zolemetsa.
Ubwino ndi Kuipa kwa Ntchito ziwiri-A-Day
M'nkhani yake, " Pros and Cons of Working Out Two Pa Tsiku ," katswiri Laura Williams akunena za phindu lodziwika bwino: Mukugwira ntchito zambiri, zomwe zikutanthauza kuti mukuyaka kwambiri ma calories ndi kuteteza thupi lanu ku zinthu monga matenda a mtima ndi kunenepa kwambiri.
Phindu lina ndiloti mungathe kuwonjezera ntchito yanu. Pogwiritsa ntchito ntchito yanu, mukhoza kugwiritsa ntchito voti yophunzitsa, zomwe zikutanthauza kuti mungathe kukwaniritsa zolinga zanu mofulumira.
Izi zingakhale zabwino kwa wothamanga kapena wina amene amapikisana, koma mtundu uwu wophunzitsidwa sikuti umangopindulitsa.
Kugwiritsa ntchito nthawi zonse kumatha kugwiritsa ntchito njirayi m'njira zosiyanasiyana, kukupatsani zosankha zambiri za momwe mukugwirira ntchito.
Ubwino Wake
Zochita zochepa zolimbitsa thupi zatsimikiziridwa kukhala zogwira mtima, ngati zili choncho, kuposa kugwira ntchito yopitirira nthawi yaitali. Osati kokha, pamene mumagwira kawiri pa tsiku mumalandira kawiri kawiri, mankhwala omwe mumatentha mutatha thupi lanu pamene thupi lanu likugwira ntchito kuti likubwezeretseni kuntchito yanu yoyamba.
Zopindulitsa zambiri zikuphatikizapo:
- Nthawi yowonetsera zolimbitsa thupi - Nthawi yochulukirapo imene mumagwiritsira ntchito, ma calories wambiri omwe mumayaka ndi, ngati cholinga chanu ndi kulemera , ndiko kwa inu.
- Mungathe kugwirizana ndi mitundu yosiyanasiyana ya masewera olimbitsa thupi - Pali njira zambiri zopangira ntchito zowonjezera tsiku, monga momwe muonera m'munsimu, koma mwayi umodzi ukupanga maphunziro osiyanasiyana tsiku lonse. Mutha kuchita cardio m'mawa ndikuphunzitsanso mphamvu patsiku, mwachitsanzo.
- Kutaya mapaundi angapo apitawo - Ngakhale kuti masiku awiri ndi masiku sungakhale chinthu chomwe mumafuna kuchita nthawi zonse, akhoza kukhala okondwa kwa masabata angapo kuti akuthandizeni kutaya mapaundi angapo oumawo.
- Kupereka mphamvu zowonjezera - Nthawi zina, madzulo kapena madzulo kumapeto kwa ntchito, kaya ndi cardio, mphamvu, kapena kusinthasintha, zimatha kulimbitsa mphamvu yanu ngati mapeto a tsikulo atha.
Zoipa
Zoonadi, ntchito ziwiri-tsiku zimakhala ndi zovuta zina malinga ndi ntchito zomwe mukuchita komanso momwe mukuvutikira. Ena basi kuti azikumbukira m'maganizo ndi awa:
- Kugonjetsa - Ngati mumagwiritsa ntchito mochuluka kwambiri kamodzi patsiku, mumakhala ndi chiopsezo chotopetsa , kupsinjika mtima, komanso kuvulazidwa.
- Kutopa - Ambiri a ife tiri ndi chizunguliro chozungulira, kumverera molimbika kwambiri m'madera ena a tsiku kusiyana ndi ena. Ngati mukuyesera kuti mugwire ntchito yowonjezerapo, mungapeze zovuta kukweza mphamvu mutatha kugwira ntchito kamodzi.
- Thuku la thukuta - Malingana ndi zomwe mukuchita, ntchito zogwiritsira ntchito tsiku ndi tsiku zimasintha kukhala zovala zogwirira ntchito, kutenthetsa, kuchita masewera olimbitsa thupi, kuzizira, kutukuta, ndi zina zotero.
- Kuwonjezeka kwa njala - Inde, chinthu chimodzi chomwe chingachitike pamene mukugwira ntchito zambiri ndi kuti mukufuna kudya zambiri. Thupi lanu limafunikira mafuta pazochita zonsezi, koma mungafunikire kuyang'anitsitsa zakudya zanu mukamawonjezera nthawi.
Malangizo Othandiza Kugwira Ntchito Zabwino
Zenizeni zenizeni zopezeka, zogwira ntchito ziwiri-tsiku ndizoyamba, zoyamba, ntchito zomwe mumasankha, komanso chachiwiri, kuonetsetsa kuti muli ndi nthawi yowonjezera mmenemo kuti thupi lanu lipume, lichiritse ndikukula.
- Yesetsani kugwira ntchito mwakhama m'mawa - Ngati mukuchita zinthu zovuta, monga maphunziro apamwamba kwambiri , yesetsani kuchita masewera olimbitsa thupi poyamba komanso kuchepetsa zofooketsa masana patsiku.
- Dzipatseni nthawi yochuluka pakati pa ntchito - Dzipatseni maola ambiri pakati pa ntchito ndikuonetsetsa kuti mukudya bwino kuti mupatse thupi lanu mphamvu zomwe zikufunikira.
- Kutentha - Njira ina yolimbana ndi kutopa ndi kusunga thupi lanu ndikutsimikiza kuti mumamwa madzi okwanira tsiku lonse. Ngati ntchito yanu ili yolimba, mungayesetse kuyesa kumwa masewera olimbitsa thupi lanu kuti musamapange electrolytes anu bwinobwino.
- Yambani zosavuta - Ngati simunachitepo masiku awiri, khalani omasuka. Mungagwiritse ntchito mwambo wamakono wa cardio kapena chizoloŵezi cha mphamvu ndipo kenaka chitani zochepa ndi zosavuta patsikulo kuti mulole thupi lanu lizolowere kuchita zambiri.
- Sungani masiku anu opumulira - Simukufuna kuchita masewera olimbitsa thupi tsiku ndi tsiku tsiku lililonse, zomwe zimapatsa thupi lanu nthawi yopumula. Yesetsani kukonzekera tsiku lopuma kapena kuwonetserako pang'ono pakati pa ntchito zanu ziwiri ndi tsiku.
- Fufuzani zizindikiro zomwe mukuzikweza - Ngati mumatopa kapena ntchito yanu ikutha, izi zikhoza kukhala chizindikiro chomwe mukuchita kwambiri. Ngati ndi choncho, dzipatseni nthawi kuti mulole kuti thupi lanu liziyenda bwino.
Mitundu ya Mapulogalamu Awiri-A-Day Workout
Pali njira zambiri zogawanitsa ntchito, palibenso malire pa zomwe mungachite. M'munsimu mungapeze zosankha zingapo zomwe mungachite kuti muzigwiritsa ntchito masiku awiri.
Cardio Routine Yomwe
Maphunziro oterewa nthawi zambiri omwe othamanga amachita kuti akonzekere theka la marathons kapena ma marathons onse. Amatha kuthamanga m'mawa ndiyeno amatha kuthamanga kenaka patsiku kuti amange chipiriro ndi mileage.
Kwa munthu wamba, magawo ambiri a cardio ali ndi cholinga chosiyana. Mutha kungosiya cardio yanu chifukwa mulibe nthawi yokwanira 30 minutes kapena ora.
Zikatero, mungafune kuchita masewera olimbitsa thupi, mphindi 10 mpaka 20 nthawi zitatu kapena kuposerapo patsiku. American College of Sports Medicine ikusonyeza kuti njira iyi ya cardio ingathandize kuchepetsa kutopa ndi kukhumudwa, zonse ndikukulolani kupeza phindu la cardio.
Onetsetsani kuti simukuchita masewera olimbitsa thupi kwambiri , chifukwa zimenezi zingachititse kuti musamapitirize kuvulaza ndi kuvulaza.
Chitsanzo Chachiwiri Chakumapeto kwa Maphunziro a Cardio
Ngati mukuyenda, kuthamanga kapena kuchita chinthu china cha cardio, mungathe kugawaniza ntchito yanu mu magawo awiri osiyana. Pansipa pali njira imodzi yomwe mungagwiritsire ntchito zojambula ziwiri za cardio tsiku limodzi popanda kuigwiritsa ntchito.
- Ntchito 1 - am - Mphindi 15: Kuyenda mwamsanga kapena jog
- Ntchito 2 - masana - mphindi 20: maulendo awiri a 10-Minute Home Impact Home Cardio Workout
Awiri-A-Day Strength Training
Izi nthawi zambiri zimakhala zosankha za anthu ogwiritsa ntchito thupi kapena othamanga akuyang'ana kuwonjezera mphamvu ndi kukula, koma kuchita masewera olimbitsa thupi nthawi zonse angapindule ndi maphunziro awa malinga ngati mukugwira ntchito zosiyana.
Mwinamwake njira yosavuta yogawanitsa ntchito yanu ndiyo kupanga thupi lapamwamba panthawi yopanga zozizira komanso thupi lopitirira lotsatira. Mutha kuchepetsa thupi m'mawa chifukwa nthawi zambiri zimakhala zovuta kwambiri kuposa kugwira ntchito thupi.
Chitsanzo Chachiwiri-Mphamvu ya Tsiku Lophunzitsa Mapulani
Mu ndondomekoyi, mutha kugawa magawo awiri pa sabata ndi osachepera tsiku limodzi. Ntchito yomalizira ndi ntchito yoyendayenda yomwe imaphatikizapo cardio ndi mphamvu kuti mukhale ndi chinachake chosiyana kwambiri ndi ntchito zina.
Kachiwiri, kuchita izi kwa sabata kapena awiri ndibwino, koma simukufuna kutero pa ntchito ziwiri-tsiku.
Tsiku 1
- Ntchito 1 - Ndiphamvu ya Mphamvu ndi Mphamvu zolimbikira
- Kugwira ntchito 2 - madzulo Ambiri Thupi ndi Mphamvu Kugwira ntchito
Tsiku 2
Kupuma kapena Light Cardio
Tsiku 3
Cardio. Zosankha zina:
- 35-Mphindi Pulogalamu Yogwirira Ntchito Yogwiritsira Ntchito
- Cardio Endurance Workout
- Mphindi 30 Yophatikizapo Ntchito
Tsiku 4
- Ntchito 1 - Ndimagulu a Lower Body Workout
- Ntchito 2 - masana Thupi Lalikulu
Tsiku lachisanu
Kubwezeretsa ntchito - Yoga , kutambasula, kapena kupukutira thovu
Tsiku 6
Cardio ndi Mphamvu Circuit Challenge
Tsiku 7
Kupuma kapena ntchito yochepa
Mphamvu ziwiri-A-Day ndi Cardio ya Fitness ndi Kuperewera kwa Thupi
Izi ndizopangidwe zopindulitsa kwambiri kwa munthu wamba yemwe akuyang'ana kuti achepetse, kuyenerera, ndi kumanga nyonga ndi kupirira mopanda kuchitapo kanthu. Chifukwa pali ntchito zosiyana siyana, zina zimakhala zovuta komanso zina zimakhala zosavuta, mumagwira ntchito pazinthu zambiri zolimbitsa thupi pamene mumalola kuti thupi lanu lizikhala bwino tsiku ndi tsiku.
Tsiku 1
Ntchito 1 - High Intensity Cardio
Poyamba, mumachita masewera olimbitsa thupi ochepa kwambiri. Mukatha kutentha, mudzachita masewera olimbitsa thupi, wina pambuyo pa wina, wina aliyense kwa masekondi 30. Kutsiriza dera limodzi, kuphatikizapo kutenthetsa, kudzakutengerani pang'ono kuposa mphindi khumi.
Mungathe kumaliza dera lina kuti mupitirize kuchita masewera olimbitsa thupi, kapena ngati mukufuna kuchita zosiyana pang'ono, chitani dera lanu lachiwiri pasanapite ku Ntchito Yachiwiri, yomwe ndi yopanga thupi lanu.
Kusamala
Onaninso dokotala wanu ngati muli ndi matenda ena onse ndipo musiyeni kapena kusintha masewera olimbitsa thupi.
| Nthawi / Kupita | Kuchita masewera olimbitsa thupi |
| Mphindi 5 | Kutenthetsa- Kutentha ndi kuwala kwa galimoto kumachita ngati kugulira pamalo, kumapeto, kumayenda, ndi zina zotero. |
| 30 mphindi | Kukula kwa Mapiri - Mu malo apulumu, pa manja ndi zala, muthamange maondo ndi kunja mwamsanga momwe mungathere. |
| 30 mphindi | Mapuloteni a Plyo - Pamalo amodzi, mwendo umodzi kutsogolo ndi mwendo umodzi kumbuyo kwake, umakhala wotsika. Dumphirani ndikusuntha miyendo mumlengalenga kuti ifike pamtunda. |
| 30 mphindi | Kuthamanga kwautali - Pamodzi pamodzi, muthamangitse kwambiri ndipo muthamange mopitirira momwe mungathere, mutsike pansi ndi mapazi onse, mawondo akuwerama. Yendani mmbuyo kuti muyambe ndi kubwereza. |
| 30 mphindi | Madzi a Froggy - Squat pansi, akugwira manja onse pansi. Mu gulu lomwe likuphulika, jumphirani mokweza momwe mungathere, ndikudumpha zidendene palimodzi. Landani ndi mawondo ofewa ndi kubwereza. |
| 30 mphindi | Mkulu Wapamwamba - Wogwira mmalo, akuweramitsa mawondo monga momwe mungathere. |
| 30 mphindi | Kuthamanga Jacks - Tambani mapazi pamene mukuzungulira mikono. Bwererani mkati ndi kubwereza. |
| 30 mphindi | Zilimbikitseni - Sungani ndi kuyika manja anu pansi. Pewani kapena kubwereranso m'munsi mwa thabwa, chitani chikhomo (mutha kusankha), kenaka pitani mapazi ndikumuimirira. |
| 30 mphindi | Masewera Ozengereza - Yendani kumanja momwe mungathere, mutsike pansi pa phazi lamanja ndikusunthira phazi lamanzere kumbuyo kwanu. Pita kumanzere, kuchita chinthu chomwecho ndikupitiriza kusinthana mbali. |
| 30 mphindi | Chida Chimanga - Yambani ndi mapazi pamodzi ndi kulumpha, mutsike pansi pa phazi lamanja ndi chidendene chakumanzere kutsogolo kwa inu. Dumitsani mokwanira momwe mungathere, kusinthani mapazi ndi kumtunda chidendene chakumanja. |
| 30 mphindi | Mthunzi wa Ski - Mu malo apansi m'manja ndi zala zazing'ono, tambani mawondo kupita kunja kwa mphuno yolondola. Yambani mmbuyo ndi kubwereza kumbali inayo. |
| 30 mphindi | Zigawo Zomangamanga - Pamalo othamanga, tambani mapazi ndikuimirira pansi, mutenge manja. Musayimirire. Ikani manja pansi, dumphirani mapazi ndikubwereza. |
| Total Workout Time: 10.5 Mphindi |
Ntchito 2 - Kuphunzitsa Thupi Lalikulu
Pogwiritsa ntchito cardio yanu (pokhapokha mutasankha kuchita cardio dera ngati kutentha kwa ntchito yanu), izi nthawi zonse amaganizira thupi lapamwamba, kupereka thupi pansi mpumulo.
Iyi ndi ndondomeko yolunjika yomwe mungachite zozizwitsa ziwiri kapena zambiri pa gulu lirilonse la minofu, ndikuchita kawiri kawiri kawiri kawiri. Zotsatirazi zidzatsatidwa mwamsanga ndi zochita zolimbitsa thupi, kusunthira komwe kumapangidwira kugulu la minofu lomwe liribe mpumulo kuti liwonjezere mphamvu ndi calori yotentha.
Gwiritsani ntchito kulemera kokwanira kuti mutha kukwanitsa zaka 12 zokha. Pamene mukulemera kwambiri, mupumula kwambiri pakati pa maselo.
Kusamala
Onani dokotala wanu ngati muli ndi matenda aliwonse ndipo pewani kapena musinthe zochitika zilizonse zomwe zimapweteka kapena zovuta.
Zida
Zojambula zosiyanasiyana zolemetsa, gulu lokaniza, benchi kapena mpando.
| Zochita | Nthawi / Kupita / Kuyika |
| Wotentha - Wosangalala ndi zochitika zamagetsi zolimbitsa thupi. | Mphindi 5 |
| Chophimba cha Chifuwa - Kugona pa benchi kapena pansi, gwirani zolemera poyang'ana pachifuwa. Gwiritsani ntchito makina osindikizira mabokosi, pobweretsa ming'aluyo pamtunda (mikono ngati cholinga chotsatira). Onetsetsani zolemera ndi kubwereza mobwerezabwereza 12. Mpumulo 20-60 masekondi pakati pa seti. | 3 × 12 kachiwiri |
| Mphepete mwa Chifuwa - Kugona pa benchi kapena pansi, gwirani zolemera poyang'ana pachifuwa ndi mitengo ya kanjedza yomwe ikuyang'aniridwa. Kuyika khonje m'makono, kuchepetsa zolemera mpaka kumbali. Finyani pachifuwa kuti mubweretsere zolemera kuti mubwerere ndikuyambiranso kubwereza 12, kupumula masekondi 20-60 pakati pa maselo. | 3 × 12 kachiwiri |
| Kusamba Kosamba: Pushups - Pomwe paliponse, pamadzulo kapena kumapazi, muzitha kulowa pansi mpaka chifuwa chimagwera pansi, kapena pansi pomwe mungathe kupita. Malizitsani maselo atatu, kupumula mwachidule pakati pa maselo. | Ikani 1: 12 kubwereza |
| Dumbbell Row - Gwira katundu wolemera mu dzanja lamanja ndi nsonga kuchokera m'chiuno, kubwerera kumbuyo ndi kupumula chigoba chako chakumanzere kumbali yamanzere kuti muthandizidwe. Lembani mutuwo, kukokera mpaka ku torso ndikubwezereranso kachiwiri kawiri. Sinthani mbali ndi kubwereza kwa zitatu. Simudzasowa mpumulo wambiri chifukwa mutasintha manja. | 3 × 12 kachiwiri |
Tembenuzani Ntchentche - Imani ndi kugwira zolemera, kuchoka kuchuuno kuti nsana ikhale yopanda pake, zikhatho zikondane. Pembedzerani pang'ono pamanja, fanizani mapewa kuti muthe kukweza mphambano molunjika pamtunda (kutsogolera ndi mphutsi). Lowani ndi kubwereza. Kupuma kwa masekondi 20-60 pakati pa kubwerera. | 3 × 12 kachiwiri |
| Kusamba Kosamba: Mwamba Wapamwamba ndi Band - Manga gulu lozungulira chinthu cholimba patsogolo panu, gwirani mmbuyo ndi kugwirana manja mmanja ndi manja molunjika pamapewa, mitengo ya kanjedza ikhale pansi. Finyani mapewa a m'mapewa ndikubwezeretsanso mikono kumapeto kwa mikono (mikono iyenera kuyendetsedwa ndi madigiri 90, kufanana ndi pansi). Tulutsani pang'ono, tambani mitsinje ku msinkhu kachiwiri ndikumasula. Icho ndi chimodzimodzi. | 16 x 1.5 kachiwiri |
| Pulogalamu Yoyang'ana Pamwamba - Imani ndi phazi-m'lifupi kupatula, miyeso yowunjika pamwamba. Lembetsani zolemera, kugwedeza zikhomo ku zolemba zanu, zolemera pamakutu. Onetsetsani kumbuyo ndi kubwereza, kupuma kwa masekondi 20-60 pakati pa seti. | 3 × 12 kachiwiri |
| Kuukitsidwa Patsogolo - Imani, mapazi a chiuno-m'kati mwake, zolemera pambali panu. Pembedzerani pang'ono, tambasulani manja ndikuwongolera kumbali kuti muthe kumbali. Lembani pansi ndi kubwereza, kupuma kwa masekondi 20-60 pakati pa seti. | 3 × 12 kachiwiri |
| Kusamba Mofupa - Mphepete Yamagulu - Gwirani zolemera ndipo yambani ndi manja pafupi ndi ntchafu. Tengani miyeso mmbuyo, mpaka kumapeto kwa msinkhu, kuwayendetsa mpaka kutsogolo kwa ntchafu. Bwerezani mobwerezabwereza 10, kenaka mutembenuzidwenso ndikuchitiranso nsonga 10 kumbuyo kumbuyo. | Ikani 1: 10 kubwerera patsogolo Ikani 2: 10 kubwezeretsanso |
| Zilonda zam'madzi - Imani pang'onopang'ono kumbali ndi kuyika zolemera pamaso pa ntchafu. Bend the elbows ndi kupiringa zolemera ndi zozama kwa 12 kubwereza. Mpumulo 20-60 masekondi pakati pa seti. | 3 × 12 kachiwiri |
| Zingwe Zokakamiza - Khalani pa benchi ndi kulemera mu dzanja lamanja, mmphepete mwa mkati mwa dzanja lamanja. Gwiritsani ntchito ntchafu ngati kulemera kwake pamene mukugudubuza, ndikupiritsa kulemera kwake. Malizitsani zonse ndikusintha mbali. Simungasowe mpumulo wochuluka kuyambira mutakhala mbali zina. | 3 × 12 kachiwiri |
| Kusamba Kosamba - Kupenga 8 Mapepala A Hammer - Gwiritsani zolemera ndi mitengo ya kanjedza yomwe ikuyang'anila mkati ndipo chitani makilogalamu asanu ndi atatu ophimba mapiritsi. Kwa maulendo asanu ndi atatu otsatirawa, yambani pamwamba ndi pansi. Kwa omaliza asanu ndi atatu odzola, kupiringa kwa njira yonse mmwamba ndi pansi. | Oyikidwa 1, 24 kubwerera |
| Maulendo a Triceps - Khalani ndi kugwira katundu wolemera mmanja onse awiri. Tengani kulemera kwake pamwamba ndikugwedeza zitsulo, mutenge cholemera chanu. Finyani ma triceps kuti mubwezeretse kulemera kwake ndi kubwereza mobwerezabwereza 12, kupumula kwa masekondi 20-60 pakati pa seti. | 3 × 12 kachiwiri |
| Zomwe Zimayambitsa Katatu - Imani ndi kugwira zolemera m'manja onse awiri. Chizindikiro chochokera m'chiuno mpaka kumbuyo kuli kosalala ndi kufanana ndi pansi ndikukweza zitsulo pafupi ndi torso. Pitirizani kuyima mowonjezereka, yonjezerani zolemera zanu patsogolo panu. Lembani pansi ndi kubwereza maulendo khumi ndi awiri, kupumula masekondi 20-60 pakati pa seti. | 3 × 12 kachiwiri |
| Kuthamanga kwapadera - Triceps Pushups - Lowani pamtunda, manja pafupi ndi pamadzulo kapena zala. Bend the elbows ndikuchepetseni pushup. Manja anu ayenera kukhala pansi pa ntchentche kuti manja anu adziwe thupi, ndikuwongolera maulendo. Limbikirani ndi kubwereza. | 16 kubwerera |
Tsiku 2
Tsiku 3
Ntchito 1 - Steady State Cardio
Sankhani ntchito iliyonse yomwe mumakonda-kuthamanga, kuyenda, njinga zamoto, kapena makina onse a cardio ndikugwira ntchito mofulumira kwa mphindi 20 kapena kuposa.
Ntchito 2 - Kuphunzitsa Thupi Lathu
Pambuyo popitiriza kugwira ntchito yolimbitsa thupi, miyendo yanu iyenera kukhala yatsopano komanso yokonzeka kupita kumalo otsika thupi. Chizoloŵezi chimenechi chimaphatikizapo maulendo anai, omwe ali ndi zochitika zitatu zosiyana kwa thupi la pansi. Chitani masewera olimbitsa thupi wina pambuyo pa dera lililonse, mupumule ndikubwereza.
Pogwiritsa ntchito masewera olimbitsa thupi, chitani dera limodzi lokha la zochitikazo.
Kusamala
Onani dokotala wanu ngati muli ndi vuto lililonse la mankhwala ndikudumpha kapena kusintha zomwe zikukuvutitsani.
Zida
Zojambula zosiyana, kuthamanga, sitepe kapena staitcase, mpira wa masewera olimbitsa thupi.
| Kuchita masewera olimbitsa thupi | Kusintha / Kusintha |
| Wotentha - Wotentha ndi mphindi zisanu zokha za cardio kapena kutentha kwa ntchito iliyonse. | |
| Dera 1: Masewera - Gwiritsani zolemera pa dzanja lirilonse, mapazi a chiuno-m'kati mwake. Bwerani mawondo ndikubwezeretsanso mchiuno. Gwirani mu zidendene kuti muimirire ndi kubwereza. | 16 kubwerera |
| Kuwombera - Ndi mapazi a chiuno-m'kati mwake, zolemera pamaso pa ntchafu, nsonga kuchokera m'chiuno, ndikuchepetsera kumbuyo ndi kumapewa mmbuyo, kuchepetsa zolemera momwe mungathere, kuyendetsa miyendo. Pewani pang'ono pamadzulo (musati mudye). Imani ndi kubwereza. | 16 kubwerera |
| Mapuloteni - Mwachidule, phazi lakumbuyo ndi lamanzere kumbuyo, liweramire mawondo mpaka mabondo onse ali pamakona pafupifupi 90 digiri. Onetsetsani kumbuyo ndikubwezeretsanso nthawi 16 musanasinthe mbali. | 16 kubwerera kumbali iliyonse |
| Bwerezani | |
| Dera 2: Kuyenda Maungulo - Gwiritsani zolemera ndi kupitamo patsogolo, ndipo mubweretse mawondo mpaka madigiri 90 digiri. Bweretsani kumbuyo kwa phazi ndikupitilira, mutenge phazi kupita patsogolo. Pitirizani kudutsa chipinda chimodzi, kupatula mapapo. | 16 kubwerera |
| Maseŵera Otsatira - Pewani kutsutsa gulu pansi pa miyendo yonse ndikugwiritsitsa pazitsulo kuti pakhale kukangana nthawi zonse pa gulu. Pita kumanja ndikukwera mu squat, ndikugwirizanitsanso gulu. Yambani phazi lakumanzere ndikupitiliza kuyenda ndi kudumpha kudutsa chipinda. Mukafika kumapeto, bwererani kumbuyo kwina. | 16 kubwerera |
Kufa Kwambiri Kwachimake - Kugwira chimbudzi chimodzi, tenga mwendo wakumanja kumbuyo kwako, kupuma pala zala. Kuika kulemera kwa mwendo wakumanzere ndi kuwerama pang'ono pa bondo, nsonga kuchokera m'chuuno ndi kusunga kumbuyo ngati mutachepetsa pansi, mukuyendetsa mwendo. Finyani glutes kuti mubwererenso ndikubwezeretsanso 16 kubwereranso pazovuta. | 16 kubwerera |
| Bwerezani | |
| Dera 3 : Mbalame Yambiri - Imani pamapazi, kumapazi kumbali. Gwirani mtolo wolemetsa mmanja onse awiri ndikuchepetseni mu squat, kuonetsetsa kuti mawondo akhale ogwirizana ndi zala. Onetsetsani kuti zidayimilire ndi kubwereza. | 16 kubwerera |
| Khwerero Ups - Pogwiritsa ntchito sitepe kapena yachiwiri kukwera masitepe, gwirani zolemera m'manja onse awiri ndikuyika phazi labwino pa sitepe. Pangani chidendene kuti mutuluke. Lembetsani phazi lamanzere kumbuyo, ndikuyendetsa phazi labwino pa nthawi yonseyo. Bwerezani mobwerezabwereza 16 ndikusintha mbali. | 16 kubwerera |
| Squat Goblet - Gwiritsani kulemera kapena kettlebell mmanja ndi manja. Bwerani mawondo ndikubwezeretsanso m'chiuno, kulemera kwa chifuwa ndi ziphuphu zomwe zimayang'ana mkati mwa ntchafu zamkati. Pamene mukuima, yesani kulemera kwake ndikuzungulira kumanja. Bwerezani kusunthira, kuyenderera kumanzere. Pitirizani kusinthana mbali. | 16 kubwerera |
| Bwerezani | |
| Dera 4 : Mtsinje wa Criss Outer - Ndikumenyana ndi gulu lanu, gonani pansi ndipo mutseke gululo pansi pa mapazi onse. Tengani mapazi molunjika mmwamba, kuyendetsa gululo ndikukakamira kuti muonjezere kukangana pa gulu. Ndimapazi ankatsegulira mapazi kumbali zonse, ndikuwombera kunja. Bwerezani mobwerezabwereza 16. | 16 kubwerera |
| Mphuno Yamkati Yamkati Amagwedeza - Ugone pansi ndi kuika mpira pakati pa mapazi ako, ndikuyendetsa miyendo mmwamba. Finyani mpira ndiyeno mulole kupita pang'ono, kusunga mkangano. | 16 kubwerera |
| Mphindi Pamwamba Pamalo - Kugona pansi, kuika zidendene pa mpira ndikukweza m'chiuno. Kuchokera pa malo amenewo, yezani mpira mkati ndi kunja. | 16 kubwerera |
| Bwerezani |
Kutsiriza ndi thupi lochepa litambasula .
Tsiku 4
Kupumula kapena Ntchito Yowala
Tsiku lachisanu
Ntchito 1 - Moderate Intensity Cardio
Ntchito 2 - Yoga kapena kutambasula
Tsiku 6
Cardio / Strength Circuit
Kuchita masewera olimbitsa thupi lero, mutha kuphatikiza cardio ndi mphamvu kukhala gawo limodzi lopha anthu oyenda dera, kotero mutangotenga masewero olimbitsa lero. Ntchitoyi imaphatikizapo magawo asanu, aliyense ali ndi kayendetsedwe ka cardio, kuyenda kwathunthu kwa thupi, kusuntha kwa thupi komanso kuchita masewera olimbitsa thupi. Mukhoza kupitiliza ntchito yonse kamodzi kokha kawiri kawiri kapena kubwereza dera nthawi zambiri momwe mumakonda.
Musasunthike wina ndi mzake popanda kupumula pakati ngati mungathe.
Kusamala
Onaninso dokotala wanu ngati muli ndi vuto lililonse lachipatala ndikudutsa chilichonse chomwe chimapweteka kapena kusokonezeka.
Zida
Zojambula zosiyanasiyana zolemetsa, mpira wa masewera olimbitsa thupi, Galading Disc kapena tilu ngati muli ndi hardwood pansi.
| Nthawi | Kuchita masewera olimbitsa thupi |
| Mphindi 5 | Wotentha - Wosangalala ndi mafilimu owala, pang'onopang'ono kuwonjezera mphamvu kuti thupi lanu likhale lokonzekera kwambiri. |
| 30 mphindi | Kudumphika kwa Squat - Ndili ndi phazi lachiuno, mutsike mu squat ndikuyesera kugwirana zala zanu pansi. Ikani pamwamba momwe mungathere ndi kubwereranso ku squat, kubwereza masekondi 30. |
| 30 mphindi | Masewero a Squat - Gwirani zolemera pa msinkhu wa mapazi, mapazi paphewa padera. Squat ndipo, pamene mukuimirira, yesani zolemerazo. Bwerezani masekondi 30. |
| Mphindi 60 | Mndandanda wa pamwamba / Mizere Yowongoka - Yambani ndi nsapato-m'lifupi padera, zolemera pa mapewa ndi mitengo ya palmu kunja. Yesetsani kupima ndi kutsika kwa masekondi 30. Lembetsani zolemera kuti apumule patsogolo pa ntchafu, mitengo ya kanjedza iwononge mapewa. Lembani ming'aluyo ndi kuwatsanulira mzere, ndikuyendetsa pamtambo mpaka zolemera zili pamtima. Lembani pansi ndi kubwereza kwa masekondi 30. |
| Mphindi 60 | Matope - Pamaso , gwirani minofu mmanja ndi mimba. Yendetsani kumanzere, mubweretse thumba lakunja kunja kwa mwendo wamanja. Pamene mukuima, sungani kulemera kwa thupi lanu kuti mukhale wolemera komanso kumanzere. Onetsetsani kuti mukuyendetsa phazi lamanja kuti musamapweteke bondo. Bwerezani masekondi 30 kumbali iliyonse. |
| 30 mphindi | Zilimbikidwe - Zambiri ndi kuika manja pansi pansi pa mapazi. Gwetsani mapazi kumbuyo (kapena kuyenda mapazi kumbuyo ngati mukufuna kusintha). Gwetsani mapazi mmbuyo, imani ndikudumphira (mwasankha). Bwerezani masekondi 30. |
| 30 mphindi | Kuwombera Nkhwangwa - Sungani ndi kuyika manja anu pansi. Yambani manja mpaka mutakhala pampando. Chitani chigamulo (kusankha), yambani manja ndikuimirira, kubwereza kwa masekondi makumi atatu. |
| 30 mphindi | Pushups - Lowani malo okhwimitsa manja, manja opambana kuposa oyenera ndi kupuma pa mawondo (zosavuta) kapena zala. Pogwiritsa ntchito kumbuyo ndi kusalowamo, pendani ming'onoting'ono, pang'onopang'ono momwe mungathere. Sakanizani ndi kubwereza masekondi 30. |
| 30 mphindi | Plank - Lowani pamalo apulumu, pogona pamakona ndi kumadzinso ndikusunga kumbuyo ndi kumbuyo. Ngati izi ziri zovuta, pumula pamadzulo. Gwirani masekondi makumi atatu osagwedezeka kapena kusuntha m'chiuno. |
| 30 mphindi | Wam'mwamba Amadzimpha - Amagwira m'malo, akuweramitsa mawondo ndikuwongolera mikono ndikuwongolera. Bwerezani masekondi 30. |
| 30 mphindi | Lunge Kumbuyo ndi Mizere - Gwirani zitsulo ndi kubwerera mmbuyo mu mwendo wolunjika wopachikidwa ndi phazi lamanja. Langizo lochokera m'chiuno ndi kumbuyo kwazitali ndi kukokera mzere. Lembetsani zolemera, yongolani ndi kubwerera mmbuyo kuti muyambe ndi kubwereza kumbali inayo kwa masekondi 30. |
| 30 mphindi | Misewu yapamwamba - Gwirani zolemera ndi nsonga kuchokera m'chiuno, kubwerera ndi kupuma. Zolemera ziyenera kupachikidwa pamunsi pamapewa ndi mitengo ya kanjedza yomwe ikuyang'ana kumbuyo kwa chipindacho. Finyani mapewa ndi kugubudulira, kuwatulutsa mpaka kunja. Lembani pansi ndi kubwereza kwa masekondi 30. |
| Mphindi 60 | Mbali Idamangirira Ndi Chida Chimangirira - Lowani pambali, ndikupumula kumanzere. Mapazi anu akhoza kuponyedwa, wina pamwamba pa mzake, akugwedezeka-wina kutsogolo kwa mzake, kapena inu mukhoza kusunthira ndi bondo limodzi pansi kuti musinthidwe. Tengani mkono wakanja ndikuwutsanso pansi pa thupi ngati kuti mukufikira kumbuyo kwa chipinda. Bwerezani masekondi 30 kumbali iliyonse. |
| 30 mphindi | Othawa a Ice - Kuchokera pa malo ochepa kwambiri, bwerani kumapazi kapena kumalumphira, kuyendetsa dzanja lamanja mozungulira ndikukwera mpaka mutakuta. Dumphiranso kachiwiri, nthawi ino ikuzungulira ndikugwera pansi ndi dzanja lakumanzere. |
| Mphindi 60 | Mbali Lunge ndi Triceps Extensions - Yambani ndi mapazi palimodzi ndi kulemera kwake kumanzere ndi chigoba chogunda, kulemera pa chifuwa. Yendetserani kumanja kupita kumbali yamkati. Mwendo wakumanzere uyenera kukhala wowongoka, bondo labwino lomwe likuwerama ndi chiuno kumbuyo, mapazi onse akulozera patsogolo. Pamene mukulumphira, kwezani mkono wakumanzere mukulumikiza kwa triceps. Pangani masekondi 30 kumbali iliyonse. |
| 30 mphindi | Zosakaniza - Pa mpando kapena benchi, muteteze manja anu, mapazi anu molunjika patsogolo panu. Lembani zitsulo mu triceps kuviika, kumangopita pafupifupi madigiri 90 pamapiko anu. Pewani kumbuyo ndi kubwereza. |
| 30 mphindi | Spiderman Plank - Mu malo apamwamba, m'manja ndi zala ndi kumbuyo kwazitali, bweretsani bondo lakumanja, muchigwire kumbali yolondola. Tengani phazi kumbuyo ndipo tenga mawondo kumanzere kupita kumbali kumbali yolondola. Pitirizani kusintha mawondo kwa masekondi 30. |
| Mphindi 60 | Lunge Jumps - Lowani pamalo apamwamba, mwendo wamanja kutsogolo ndi kumanzere kumbuyo. Bwerani maondo anu mumtunda ndikudumpha mmwamba momwe mungathere. Landani ndi maondo ofewa. Pangani masekondi 30 kumanja ndikutsalira. |
| 30 mphindi | Pivot Squat ndi Biceps Curl - Lowani muzitsulo zazikulu ndikugwirizira zolemera ndi mitengo ya kanjedza yomwe ikuyang'aniridwa. Bwerani maondo mu squat ndipo, ngati muthamangira kumbuyo, piritsani zolemera mu nyundo yonyundo. |
| 30 mphindi | Zilonda zam'madzi - Gwiritsani zolemera pamaso pa ntchafu, mitengo ya kanjedza iwonongeke ndi kupiritsa zolemera ndi zozama. |
| 30 mphindi | Kusinthanitsa kwa mpira - Gonani pansi ndi kumangirira manja ndi miyendo, ndikugwiritsanso mpira pakati pa miyendo. Lembani ubweya ndi kumachepetsa mikono ndi miyendo mpaka pansi. Abwezeretseni ndi kutenga mpira m'manja mwanu, kutsika mikono ndi miyendo kubwerera pansi. Pitirizani, mutengere mpira pakati pa manja ndi mapazi kwa masekondi 30. |
| Total Workout Time: 17.5 Mphindi | |
Tsiku 7
Kupumula
Komabe mutakhazikitsa ntchito yanu ya tsiku ndi tsiku, samverani mphamvu zanu komanso ntchito yanu. Zingakhale zovuta thupi kuti lichite zambiri kuposa imodzi yokonzekera, kotero yolowetsani mkati ndi kumvetsera thupi lanu.
> Zotsatira:
> ACSM | Nkhani Zotulutsidwa. "Zokambirana za ACSM Zatsopano zotsatila za kuchuluka ndi khalidwe lochita masewera olimbitsa thupi." http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise.
> Holmstrup M, Fairchild T, Keslacy S, Weinstock R, Kanaley J. Zambiri zochepa zochita masewera olimbitsa thupi pa 12-h zimachepetsanso kuchepa kwa shuga kusiyana ndi kugwiritsira ntchito masewera olimbitsa thupi. Metabolism . 2014; 63 (4): 510-519. lembani: 10.1016 / j.metabol.2013.12.006.