Yesetsani thupi lanu ndi zojambulajambula
M'masiku oyambirira a kuphunzitsa mphamvu, njira yowonjezera inali kusankha chochita masewera olimbitsa thupi, kunyamula zolemera ndi kuchita ndi kuchita masewera 10 kapena kuposa. Mukupumula masekondi 30 kapena kuposerapo, kunyamula zitsulo kachiwiri ndikuchita zina.
Njira yomwe tinaphunzirira kukweza zolemera poyamba tinachokera ku zomwe omanga thupi adapanga. Iwo anali kunyamula zolemera pa magulu osiyanasiyana a minofu kuti apange kukhala aakulu ndi amphamvu momwe angathere ndipo dziko lodziletsa linatenga njira imeneyo ndi kusinthidwa kuti azichita masewera olimbitsa thupi omwe amayesera kuti akhale oyenera ndi kulemera.
Masiku ano, dziko lolimbitsa thanzi lakula. Taphunzira kuti pali njira zambiri zophunzitsira - Njira zowonjezera zolemera zimene zitipatse zotsatira zomwe tikufuna popanda maphunziro okalamba omwe amawoneka bwino.
Imodzi mwa njira yabwino kwambiri ndiyo kugwiritsa ntchito kupangidwira . Maphunzirowa samangopulumutsa nthawi, ndi njira yabwino yowonjezeretsa kuntchito kwanu ndikupangitsani thupi lanu kutayika .
Mfundo Zowonjezera Zomwe Zimapangidwira
Kuwombera pansi ndi njira yopititsa patsogolo yopangira zolemera zomwe zimapanga zochitika ziwiri kapena zambiri, wina ndi mzake, popanda kupuma pakati.
Zochitazo zingakhale zofanana ndi gulu la minofu, mwachitsanzo, kupanga pamutu pamutu potsatira mzere wotsatira, womwe ndi njira yowopsa kwambiri yogwiritsira ntchito. Chifukwa chakuti mukugwiritsa ntchito minofu yomweyi, minofu imeneyi imatenga nthawi yochuluka.
Kuwonjezeka nthawi imeneyo mukumangika kumatanthauza kuti mukukweza kukula kwa minofu ndikupindula kwambiri ndi ntchito yanu.
Kuphwanyaphanso kungaphatikizepo kugwira ntchito zosiyana ndi magulu ozungulirana kapena kugwiritsa ntchito ntchito zosiyana - mwachitsanzo, mphamvu yogwiritsa ntchito zochitika pamtima.
Lingaliro ndilo kuchita masewera olimbitsa thupi, ndipo mmalo mwa kupumula ndi kupanga zina, mumagwiritsa ntchito zosiyana ndikusintha zochitikazo za masewero omwe mukufuna.
Ubwino Wopambana
Ndibwino kusintha masewera olimbitsa thupi pamasabata onse 4-6 kuti muteteze mapepala, ndikupangitsani njira yabwino yosinthira zomwe mukuchita. Kusintha kukuthandizani:
- Sungani nthawi . Kupita ku zochitika zina kupita ku wina popanda kupuma kudzachititsa kuti ntchito yanu ikhale yopfupika komanso yowonjezera.
- Kuwonjezera mphamvu . Ngati mumasankha zinthu zomwe zimagwiritsa ntchito minofu yomweyo, koma ndi zozizwitsa zosiyana, mumapanga zozizwitsa zomwe mumagwiritsa ntchito ndipo mumagwiritsa ntchito mitsempha yanu mosiyana, kotero zimakhala ngati mukuphunzira masewera atsopano.
- Lungani minofu yanu . Pogwiritsa ntchito minofu yomweyo ndi masewera olimbitsa thupi, mumatha kulemetsa minofu popanda kugwiritsa ntchito zolemetsa zolemetsa. Izi ndi zabwino ngati mulibe malowa kapena simukunyamula katundu wolemera kwambiri.
- Pangani zinthu zosangalatsa . Ngati mwakhala mukuwongolera kwa nthawi yaitali, kupangidwanso kungapangitse kulemera kwa kulemera komanso kovuta kwambiri.
- Yambani mwakhama ntchito . Zonse zomwe mumapanga ndizochita masewero awiri, kaya ndi minofu yomweyo kapena pogwiritsa ntchito zina mwazinthu zomwe zili pansipa, ndipo muzizichita chimodzimodzi. Pumulani masentimita 30-60 pakati pa kuponyedwa ndi kubwereza.
- Phatikizani zosiyana zambiri mu ntchito yanu . Simukuyenera kuchita masewera olimbitsa thupi. Mukhoza kuchita magulu otsutsana ndi minofu kapena mbali ziwiri zosiyana kwambiri za thupi.
Pansipa? Zosasintha ndi zosankha zabwino ngati mwakonzeka kusintha.
Mitundu Yosintha
Mungadabwe ndizifukwa zingati zomwe mungasankhe pokhala ndi zinthu zambiri. Zina mwa njira zofunika kwambiri zophunzitsira ndizo:
- Kutentha Kwambiri Kunayamba. Izi zimaphatikizapo zochitika ziwiri za gulu lomwelo. Kuchita masewera olimbitsa thupi kawirikawiri kumakhala kusuntha kwaokha , komwe kumayendera gulu limodzi la minofu, ndipo yachiwiri ndi kayendetsedwe kake , kamene kamayambitsa minofu yambiri. Chitsanzo: Zolemba zazitali, zomwe zimagwiritsidwa ntchito ndi quads, zotsatiridwa ndi magulu . Othandizira ali otopa, koma minofu ina yomwe imagwiritsidwa ntchito mu squats (glutes, hamstrings ndi ntchafu zamkati) ndizatsopano.
- Kutsekemera Kwadongosolo Kwambiri. Izi ndi zosiyana ndi chisanadze kutopa. Muyambe ndi kayendetsedwe ka pulogalamuyi ndikutsatira izi ndi kudzipatula. Chitsanzo: Kusindikiza kwa Bench kumatsatidwa ndi ntchentche zonyansa.
- Superset Compound: Iyi ndi njira yovuta yophunzitsira kuyambira mukuyikidwa pamodzi machitidwe awiri, opempha mphamvu ndi mphamvu zambiri. Kumbukirani, zochitika zolimbitsa thupi ndizo zomwe zimagwira ntchito minofu yambiri pamphindi. Chitsanzo: Masiketi amatsatiridwa ndi mapapo .
- Kusungulumwa kumakhala kosavuta: Mu maphunziro oterewa, phatikizani zochitika ziwiri zogawanika zomwe zikutanthauza kuti mukugwirira ntchito gulu limodzi la minofu ndi mgwirizano umodzi m'malo modziphatika ndi minofu panthawi yomweyo. Chitsanzo: ntchentche zonyansa zotsatiridwa ndi chingwe chowombera.
- Kutsutsa Magulu Amiseche: Mukachita zochitika ziwiri zomwe zimagwirizana ndi magulu a minofu, minofu imatha kupumula pamene minofu imagwira ntchito. Mukhoza kugwirizanitsa ndi chifuwa, biceps ndi triceps, hamstrings ndi quadriceps, etc. Chitsanzo: Biceps curls wotsatira triceps kickbacks .
- Zosasintha Zambiri: Mwazomwe mukuchita , mukuchita masewero olimbitsa thupi pakati pa maselo. Mwachitsanzo, khalani ndi makina osindikizira a chifuwa ndipo pamene mukupumula, perekani njila ya ng'ombe ikukweza kapena mapulani asanapite ku makina osindikizira a chifuwa. Izi zimapulumutsa nthawi, kukulolani kuti mugwire ntchito magulu ang'onoang'ono a minofu pamene zikuluzikulu zikupuma. Sankhani zochitika zoyenera, ndipo mutha kusunga mtengo wa mtima, womwe ungakuthandizeni kutentha makilogalamu ambiri. Mwachitsanzo, yesani makina osindikizira pachifuwa, kudumpha kosawombera ndiyeno kenakake kenakake ka makina.
- Zosintha: Izi ndi zofanana ndi masewero apamwamba, kupatulapo mukuchita masewero atatu osati awiri. Yesani ma pushups omwe amatsatiridwa ndi makina osindikizira pachifuwa ndi ntchentche zifuwa ndipo mumamva bwino.
- Cardio ndi Mphamvu Zimasokoneza: Njira ina yothetsera kugonana imaphatikizapo kugwirizanitsa zochitika zolimbitsa thupi. Kuyika izi pamodzi mwanjira ina kungapangitse mwamphamvu kuntchito kwanu, kulemetsa minofu yanu ndikuwakakamiza kuti azitha kusintha ndi kukula. Kuti mupeze zotsatira zabwino, yesetsani kugwiritsira ntchito minofu yomweyi pa zochitika zonse ziwiri. Mwachitsanzo:
- Stairmaster kapena kuwomba amamenya minofu yosiyanasiyana, makamaka ma quads, kotero kuti awiri ndi mphamvu zomwe zimaphatikizapo mphamvu zomwe zimaphatikizapo quads monga squats, mapapo kapena mapiri.
- Kupita njinga kumagwiritsa ntchito quads bwino, choncho awiri kuchita masewera ndi mwendo kapena makina osindikiza.
- Treadmill ikuyenda zozizira zonse minofu ya pansi koma imaphatikizapo adductors (kapena mkati mwa ntchafu minofu) kuposa zochitika zina za cardio. Ganizirani izi pazimene zimayendetsa chiwindi chamkati monga plie squats .
- Mitamboyi imalumikiza minofu yowopsya kwambiri, choncho ikani izi ndi masewera kapena zozizwitsa zina.
Zambiri za momwe mungagwiritsire ntchito zozizwitsa zomwe mumachita nthawi zonse zimakuwonetsani momwe mungasinthire ntchito yanu kuti mukhale osangalatsa komanso kutsutsa thupi lanu m'njira zatsopano komanso zosiyana.