Ambiri a inu mukudziwa kuti mpira wotetezeka ndi njira yabwino kwambiri yogwirira ntchito mbali iliyonse ya thupi lanu, kuphatikizapo abs, m'chiuno, ndi ntchafu. Kugwiritsira ntchito mpira, kaya mukuchita masewera olimbitsa thupi, pushups , kapena kuigwiritsa ntchito monga benchi yolemetsa, kumafuna minofu yanu, ya mmbuyo ndi ya stabilizer kuti mugwire ntchito mwamphamvu.
Koma bwanji za kuchita zinthu izi ndi mpira wa mankhwala? Ambiri a ife tikhoza kugwiritsa ntchito anthu akale omwe timaphunzira nawo masewera olimbitsa thupi kapena tikhoza kukhala ndi mpando wodula.
Nthawi yoti mupulumuke ndi kuigwiritsa ntchito bwino.
N'chifukwa Chiyani Mankhwala Amagwiritsidwa Ntchito?
M'malo mwa zoopseza masewera olimbitsa thupi mankhwala, mapepala athu tsopano ndi chida cholimbikitsira kulimbitsa mphamvu, kukhazikika, kukhazikika, ndi kugwirizana.
Ubwino wa Mankhwala Kuphunzitsa mpira
- Iwo amabwera kuwonjezeka kwa 1-lb, kukupatsani matani a zosankha pazochita zosiyana
- Zikhoza kugwiritsidwa ntchito pazochita zonse ndi kusuntha komwe mungaganizire - Kukhala pansi, kuima, kugona pansi, kayendetsedwe kake komanso kayendetsedwe kamphamvu.
- Sizimapweteka pansi ngati mukugwetsa njira zomwe zimatha
- Zimasangalatsa kuponyera mmbuyo
- Amakulolani kuti mugwire ntchito ndi mphamvu zomwe sizikugwedeza ziwalo zanu kumapeto kwa kayendetsedwe chifukwa mpira watulutsidwa
- Ngozi yochepa ya kuvulaza
Mipira ya mankhwala yayambira kutali ndipo tsopano ikubwera mu zolemera zosiyanasiyana. Ena amagwira ntchito ndipo ena samatero, ena amavuta ndipo ena samatero. Kugwiritsira ntchito mpira wa mankhwala kumaphatikizapo mbali yatsopano ku maphunziro anu chifukwa zimakutengerani ku ndege zonse zoyendetsa (mosiyana ndi maphunziro olemera a chikhalidwe).
Maphunziro oterewa amamasulira momwe timasamukiradi kudziko lenileni.
Kusankha Mpira wa Mankhwala
Ndimakonda kuwonetsa kuti makasitomala anga ali ndi mipira yosiyanasiyana ngati angathe. Kuchuluka kwa kulemera kumene mukufuna kugwiritsa ntchito kungakhale pakati pa 2 ndi 10 lbs, koma ndibwino kuti mukhale ndi increments.
Ndikupangitsani kuti mukhale ndi 4, 6 ndi 8 lbs kuti muyambe chifukwa zochitika zina zidzafuna kulemera kuposa ena.
Mipira yomwe ndimakonda kwambiri:
- Lamu 4 mankhwala a Valeo mpira ndipamwamba kwambiri ndipo ali ndi mawonekedwe abwino kotero kuti musaleke. Zimapweteketsa kuti mutha kuzigwiritsa ntchito pochita masewera olimbitsa thupi , kuthamanga ndi kuponyera .
- The 6 lb Spri Xerball Medicine Ball ndizokonda kwambiri zanga chifukwa, nayonso, ndipamwamba kwambiri ndipo zimakhala zowonongeka kwambiri.
- The 8bb ZoN Soft Medicine Ball ndi yabwino chifukwa ndi yofewa, choncho siimabweretsa. Ndikukonda kugwiritsa ntchito izi pushups .
Mofanana ndi mpira wotetezeka, kugwiritsa ntchito mankhwala a mpira kumafuna ntchito yambiri kuchokera kutali ndi kumbuyo kwanu, choncho sankhani kulemera komwe mungagwire, kawirikawiri pakati pa 2 ndi 10 lbs. Kuthamanga kwakukulu kumayambira pachimake ndipo popanda minofu yamphamvu, mumayika pangozi komanso mumayang'ana zopusa. Kugwiritsa ntchito mankhwala a mankhwala kungakuthandizeni kuphunzitsa matupi awo minofu momwe amachitira ntchito tsiku ndi tsiku, osati pa masewera olimbitsa thupi.
Kuyambapo
Nthawi zina mumapeza chida chokwanira ndipo mumadziwa kuti simukudziwa momwe mungayambitsire kapena, kuphatikizapo kusokoneza, momwe mungagwirizanitsire zomwe mukuchita kale.
Chinthu chachikulu pa maphunziro a mpira wa mankhwala ndi chakuti akhoza kukhala aerobic / anaerobic (kuponyera mpira kumbuyo ndi kutsogolo) kapena mungagwiritse ntchito ngati chida chophunzitsira mphamvu (monga mankhwala a magulu a mankhwala).