Onjezerani kukana kwanu
Zolemera za ankhonda ndizowonjezera ku chizoloŵezi chanu chokhala ndi thupi labwino chimene chingakuthandizeni kuwonjezera kukaniza pachitetezo chanu kuti muthe kukweza. Amawonjezera kulemera kokwanira kuti mutenthe kwambiri, koma osati mochuluka kuti adzakuchepetseni ndikukutopetsa. Kuwonjezera pa kuchita masewera olimbitsa thupi, amatha kugwiritsidwa ntchito pamene mukuyesera kupeza mphamvu yanu kubwerera pambuyo povulazidwa, monga opaleshoni, mawondo, ndi opaleshoni.
Pali mitundu iwiri ikuluikulu ya misinkhu ya minofu: yosasinthika ndi yosinthika. Zosasintha zikutanthauza kuti ndizoyeso zolemera, ndikutanthauzira zosinthika mungathe kuwonjezera kutsutsa (poika kapena kutenga zolemera zochepa mukulumikiza nokha) pamene mukuyesera kuti mudzivutitse nokha.
Mitundu ya masewera omwe mungagwiritse ntchito ndi zolemera izi zimasiyanasiyana kwambiri ndi mwendo wophweka ukukwera ku kuyenda mphamvu kuzungulira bwalo. Kotero malingana ndi zosowa zanu, mungathe kusankhapo choikapo cholemera, chokwanira, kapena chosinthika. Kumbukirani, ngati mukugula izi pofuna kukonzanso, muyenera kuyang'ana ndi dokotala wanu musanayambe kugwiritsa ntchito, ndipo onetsetsani kuti mukuchita bwino kuti musamavulaze. Pano, miyendo yabwino kwambiri ya minofu ya chizoloŵezi chanu.
Ngati mukuyang'ana kuwonjezera kukaniza kwanu, musayang'anenso ndi awiriwa kuchokera ku Nordic Lifting. Ndi kugula uku, mutenga kulemera kwake komwe kumakhala kukula kwa 1, 2, 3, kapena 5-pounds kukula. Zolemerazo zimamanga kuzungulira bondo bwinobwino ndi zomangamanga zawo ndipo zimatha kumangirizidwa bwino ndi nsalu ya velcro. Ngati mukukonzekera kuvala izi kunja, mumakhala otetezeka podziwa kuti pali magetsi omwe angakuwoneni usiku. Mutha kutenga kachikwama konyamula, kotero mutha kuyisungira izi kuti mupite mwamsanga pamene mukuyenda. Kuwonjezera pamenepo, mukhoza kuvala izi pa dzanja lanu pochita masewera olimbitsa manja.
Kusankha kwa Amazon kuno kumapereka ndemanga kuchokera kwa olemba omwe akuwagwiritsa ntchito pa ntchito zambiri zosiyana monga opaleshoni ya mawondo, kuyenda, ndi zina. Amadziwanso kuti zimakhala bwino komanso zimakhala zosavuta kusintha zojambula.
Ngati muli watsopano ku masewera olimbitsa thupi ndipo simukudziwa ngati awa angagwiritse ntchito bwino, izi ndi zabwino zomwe sizidzalemetsa pa thumba lanu. Mungasankhe kuchokera kulemera kwa 1, 2, 2.5, 3, ndi 5-mapaundi omwe amabwera molimba ngati mitundu yobiriwira ndi yofiira. Oyenerera abambo, amai, ndi ana (masewera olimbitsa thupi amagwiritsira ntchito izi nthawi zambiri), awiriwa adzakhala atsopano kwa banja lonse kuti atenge mphamvu zomwe iwo akufuna. Ntchito yomanga nyumba imapangitsa kuti ikhale yofewa ndipo imathandiza kupewa kutsekemera pamene kutseka kwa velcro kumawathandiza kukulunga snugly kuzungulira mchiuno.
Ngati kuyenda ndiyomwe mumayendera pogula miyendo ya minofu, iyi mapaundi asanu (2.5-mapauni iliyonse) idzawombera mtima wanu ndi mphamvu zanu nthawi iliyonse. Zopangidwa ndi gulu lodziwika bwino la zida zamagetsi Gaiam, mumapeza bwino mukamafika pamisewu, koma mungagwiritsenso ntchito machitidwe ochita masewera kapena kuvina kwanu. Kwa iwo omwe akufunafuna nyali zimayambira ndi-monga awo omwe amatha kuvulaza kapena akusowa chinachake ndi kukana-wina amachokera pa mndandanda ali woyenera kwa inu.
Kwa iwo amene akufuna kutentha kwakukulu, izi zimatha kunyamula mapaundi 10 pa chikopa chirichonse, kukupatsani inu mapaundi okwanira 20 a kukana. Koma popeza ichi ndi chosinthika, mukhoza kuchepetsa kulemera kwake pakufunika. Kulemera kulikonse mu gawoli ndi mapaundi awiri kotero pali zolemera zisanu m'lirilonse. Ngati mupita mapaundi 10 pa mwendo uliwonse, mukhoza kuchita masewera olimbitsa thupi, bulu akukwera, ndi zina zambiri, ngakhale kuti kulemera kwake sikulangizidwa kuti muziyenda ndi kuthamanga. Ndipo pamene ali ndi kukula kwakukulu, amamveka bwino-koma ena omwe amawongolera omwe sali oyenerera kwa anthu omwe ali ndi miyendo yowonda kapena minofu.
Mwina chinthu chodziwika kwambiri pa zolemera izi ndi chakuti amagwiritsidwa ntchito ndi Victoria's Secret Angels. Akazi adzakonda kuti zolemera, zomwe zimalowa mu seti 1, 2, 5, ndi 8-mapaundi, zakonzedwa ndi zosowa zawo m'malingaliro. Zomwe zingakhale zabwino pazimenezi sizimayendayenda pamene mukuyenda, zomwe zingakhale zipsyinjo zokhumudwitsa ku zolemera zazikulu zambiri. Izi zimatha kugwiritsidwa ntchito pazitsulo zanu chifukwa zimasinthika bwino komanso zimakhala zochepa kwambiri, kotero mukhoza kuwonjezera muzitsulo zakuthamanga mwamsanga mukamaliza ntchafu zanu ndikugwedeza.
Kungoyamba kumene ndi mankhwala kapena kachitidwe kachitetezo? Ndiye mungathe kusankhapo miyeso ya minofu yomwe ingasinthe mu 1/2 pounds increments kuti muwathandize kwenikweni. Zomwe zimachokera ku wotchuka wa Gold Gym zidzakupatsani zonse zomwe mukufuna kuti muyambe, kuphatikizapo zosavuta kutsata ndondomeko yochita masewera olimbitsa thupi zomwe zidzatsindika njira zomwe mungagwiritse ntchito.
Owongolera ali okondwa ndi izi, ngakhale angapo anasokonezeka pa momwe angayankhire zolemera popanda iwo kutuluka-kotero onetsetsani kuti muwerenge malangizo kapena mutha kukhala ndi kulemera, kuchepa!
Kwa iwo omwe akuchita rehab mu dziwe kapena otentha kwambiri aerobic, kansalu kosakanikirana ndi kachipangizo kameneka kumathandiza kuti mupeze mphamvu zopanda mphamvu. Zomwe zimachokera ku CAP Barbell, yopanga pamwamba, zimapangidwa ndi nylonso yomwe imapanga nyumba yomanga madzi, ndipo imakhala pa 1.5 kapena 2.5-pounds. Ndipo popeza kukhala pansi pa madzi kungapangitse mavuto ena oyenera, awa adakonzedwa kuti akhale m'malo ndipo osayandama.
Owongolera amawakonda kuti amauma mofulumira, osasunthira, ndipo akhala opindulitsa kwa onse omwe ali mu dziwe la mankhwala kapena kuwagwiritsa ntchito pa ntchito yokha.