Kuyeretsa ndi kuyesayesa ndi maseĊµera olimbitsa thupi omwe amalimbitsa mphamvu, mtima wa chipiliro, chipiriro cholimba komanso mphamvu. Osati izo zokha, koma zoyera ndi zofalitsa zimapereka phindu lina lomwe machitidwe ambiri amphamvu sangathe kudzitama: mphamvu. Kodi ndi wapadera bwanji pa mphamvu ? Mphamvu ndi kuphatikiza mphamvu ndi liwiro. Maphunziro a mphamvu ndi ofunika kwa othamanga omwe amafunikira ntchito yodzidzimutsa m'maseĊµera awo, monga sprinting kapena jumping. Ngakhale omwe sagwiritse ntchito masewera olimbitsa thupi omwe amagwiritsira ntchito masewera olimbitsa thupi kuti ayambe kuyima mtima kwa anaerobic levels , kuwonjezera calorie yapamwamba kutentha ku ntchito yawo yonse.
Chifukwa Chimene Muyenera Kuwonjezera Kuyeretsa ndi Mauthenga Anu ku Maphunziro Anu Othandiza Mphamvu
Kuyambira monga olimpiki kukweza, ntchito yoyera ndi yotsindikila osachepera asanu ndi atatu magulu osiyanasiyana. Gawo lochepa la kayendetsedwe kake limalimbitsa chiuno chanu, kugwedeza, ndi kumang'amba, pamene gawo lapamwamba la kayendetsedwe kameneka limayendera mapewa anu, chifuwa, kumbuyo, ndi mikono. Pakalipano, kusunthira kwathunthu kukudalira pa inu. Yankhulani za mphamvu yogwiritsa ntchito mphamvu!
Popanda kuvulaza, zoyera ndi kufalitsa ndizo zomwe aliyense angachite komanso ayenera kuchita monga gawo la nthawi zonse yophunzitsira mphamvu . Zochita izi zikhoza kuchitidwa ndi zithunzithunzi kapena mabulosi . Tizilomboti timalola kuti mupite pang'onopang'ono kwambiri ndipo mumapatsa pang'ono bata ndi bar. Otsutsanawo amalimbikitsa mbali iliyonse kuti ikhale yogwira ntchito payekha, m'malo mophimba mbali yothandizira mbali yofooka. Inde, msinkhu wanu wathanzi umatsimikizira kuchuluka kwa kulemera kwanu komwe mungasankhe. Ngati muli watsopano kwa oyeretsa ndi kukanikiza, yambani ndi zolemera kwambiri ndipo phunzirani momwe mungapangire fomu yoyenera. Mukakhala otsimikiza za njira yanu, yambani kuwonjezerapo kulemera mpaka mutayamba kufika pa 6-8 mapepala akukupangitsani kukhala opuma!
Zoyera ndi zofalitsa zimatha kupangidwa pazigawo zina za miyendo monga squats kapena mapapo kuti apange thupi la pansi. Ikhozanso kuikidwa pamtundu uliwonse wamtundu wosakanikirana kuti ukakamize kutentha kwa mtima. Izi zikunenedwa, kusunthika uku ndi thupi lathunthu. Kungakhale kusuntha kwangwiro kuti mugwiritse ntchito popanga masewera olimbitsa thupi. Mwachitsanzo:
- Mphindi 4 papepala lopukuta kapena elliptical
- 8 zobwereza zaukhondo ndi zofalitsa
- Mphindi 4 papepala lopukuta kapena elliptical
- 8 zobwereza zoyera ndi zofalitsa, ndi zina zotero.
Tsatirani chitsanzo chimenecho ndipo mu mphindi 15-20 muli ndi zolimba!
Pansipa pali ndondomeko ya sitepe ndi ndondomeko ya momwe mungachitire ndi kuyeretsa. Mutha kuchita ngakhale ndi bala yopanda kanthu. Ngati n'kotheka, chitani m'chipinda ndi magalasi kuti mutsimikizire kuti thupi lanu likuchita zomwe mukufuna kuti lichite.
Gawo 1
Yambani ndi mapazi paphewa palimodzi palimodzi ndipo gwiritsani mabulosiwa pafupifupi masentimita awiri kutalika ndi misozi yanu. Khala m'chiuno mwako ndikugwiritsanso mabulosiwo kuti manja ako akuyang'ane thupi lako ndipo manja ako ali ndi mbali imodzi. Sungani matumbo anu, chifuwa chonyamulidwa, maso ndi manja nthawi yaitali.
Gawo 2
Sungani maziko anu molimba kwambiri ndikuyendetsa kupyolera muzitsulo zanu kuti mutenge bar mofulumira mpaka pachifuwa chanu, patsogolo pa collarbone yanu. Sungani msana wanu wamtali. Khalani opupuluma ndi mofulumira pakuyenda kwanu pamene mukukoka bar, ndikuliika pafupi ndi thupi lanu momwe mungathere.
Gawo 3
Bika likafika pachifuwa chanu, yendetsani galimoto yanu mobwerezabwereza ndikukankhira pamutu ndikuwongolera manja ndi miyendo yanu. Sungani maziko anu kwambiri. Bwererani ku malo oyamba ndi ulamuliro.