Ngati muli ndi zovulaza pamasewera, mungachite bwino kutenga nthawi kuti mupumule, mubwezere, ndipo muphatikize. Koma ngati simukufuna kuletsa masewera olimbitsa thupi, pali njira zowonetsera kuti thupi lanu likhale labwino pamene mukuchira masewera ambiri.
Ochita masewera omwe akuvulala nthawi zambiri amadera nkhaŵa chifukwa cha kutaya thupi pa nthawi yophunzira. Kupeza kapena kuvomereza mfundo ndizofunikira pamoyo wanu mutasiya kuchita masewero olimbitsa thupi, koma ngati mukungofuna kukhala ndi thanzi labwino, pali njira zingapo zosinthira zochita zanu.
Koma musanayambe kuchita masewera olimbitsa thupi pambuyo povulazidwa, ndibwino kuti muyanjidwe ndi malangizowo a dokotala wanu kapena wodwala. Tsatirani malingaliro awo pamene mutha kuyambiranso kuchita masewera olimbitsa thupi, kuchuluka kotani, ndi masewera olimbitsa thupi otani. Zimathandizanso kudziwa malangizo othandiza kubwerera ku masewera pambuyo povulazidwa .
Kafukufuku wasonyeza kuti mukhoza kukhalabe olimbitsa thupi ngakhale mutasintha kapena kuchepetsa ntchito yanu kwa miyezi ingapo. Kuti muchite zimenezo, muyenera kuchita masewera olimbitsa thupi pafupifupi 70 peresenti ya max yanu VO2 kamodzi pa sabata.
Ngakhale ngati thupi limodzi kapena mgwirizano ulibe mphamvu, nthawi zambiri palibe chifukwa choti simungapeze njira zina zogwiritsira ntchito mfundo za mtanda . Zingatenge zowonjezereka ndikusinthasintha kuyesa zinthu zatsopano, koma othamanga ambiri amapeza maphunziro kupyolera mu kuvulaza ndi kotheka osati zovuta. Chinsinsi ndicho kukhala ndi malingaliro abwino ndi kuteteza gawo lovulazidwa mpaka ilo limachiritsa.
Nazi njira zina zomwe mungapitirizire kugwira ntchito pamene mukuchiritsidwa kuchokera kuvulazidwa kotere.
Kuvulala kwa Ankle ndi Mapazi
Ngati mimba kapena phazi lanu likuvulala, muli ndi zambiri zomwe mungachite. Ngati dokotala wanu akuvomereza izo ndipo mutha kugwiritsa ntchito , pogwiritsa ntchito makina oyendetsa , njinga yamoto yokhala ndi mwendo umodzi, kapena kusambira ndi mwayi.
Gwiritsani ntchito ndi dokotala kapena mphunzitsi wanu kuti mupeze zochitika zina zosalemetsa zolimbitsa thupi zomwe mungathe kuchita ndi kupatula mphindi 30 mpaka 60 katatu pa sabata pachithunzichi kuti mukhalebe opirira.
Maphunziro a dera ndiyenso ndibwino kusankha ntchito pogwiritsa ntchito kuvulala. Pano pali zochitika zodziwonetsera zomwe mungayese kuti muyese masewera olimbitsa thupi lanu:
- Chitani zotsatirazi zotsatirazi Lolemba, Lachitatu, ndi Lachisanu.
- Chitani masewera atatu kwa masekondi 30 mpaka 60-mulole mphindi zisanu ndi ziwiri za mpumulo pakati pa magalimoto
- Lembani dera lonselo katatu kapena kanayi
- Sungani bwino musanayambe kuchita masewera olimbitsa thupi
- Mphanga Wowonjezera Malamulo
- Chofuwa cha Chifuwa
- Lat Pulldown
- Pulogalamu Yoyang'anira
- Anakhala pa maulendo a Cable
- Kulimbitsa mpira Kulimbitsa
- Mitambo ya 'Bicycle' Crunches
- Mphindi Yokangamira
Kuvulala kwa miyendo ndi mabala
Kuvulala kwa miyendo ndi mawondo kungakhale kochepa kwa othamanga ambiri. Pafupifupi zochitika zonse zolimbitsa thupi zimafuna kutengeka ndi kuwonjezereka kwa bondo, kotero kukhala ndi chizoloŵezi chatsopano kungakhale chokhumudwitsa. Kuyenda maulendo amodzi, kayaking, kapena kugwiritsa ntchito ergometer yapamwamba (manja) ndizosankha. Kusambira kungakhale kotheka ngati mukugwiritsa ntchito kukopa buoy kuti musayambe kapena kugwiritsa ntchito miyendo yanu.
Nazi njira ziwiri zoyendetsera dera kuyesa:
Dera 1:
- Lembani izi Lolemba, Lachitatu, ndi Lachisanu.
- Chitani masewera atatu kwa masekondi 30 mpaka 60-mulole mphindi zisanu ndi ziwiri za mpumulo pakati pa magalimoto
- Lembani dera lonselo katatu kapena kanayi
- Sungani bwino musanayambe kuchita masewera olimbitsa thupi
- Kokani kapena Kutsitsimula Kuthandizidwa
- Chofuwa cha Chifuwa
- Lat Pulldown
- Pulogalamu Yoyang'anira
- Anakhala pa maulendo a Cable
Dera 2:
- Chitani izi mwambowu Lachiwiri, Lachinayi, ndi Loweruka.
- Chitani masewera atatu kwa masekondi 30 mpaka 60-mulole mphindi zisanu ndi ziwiri za mpumulo pakati pa magalimoto
- Lembani dera lonselo katatu kapena kanayi
- Sungani bwino musanayambe kuchita masewera olimbitsa thupi
- Ndakhala pansi pa Russian Twist
- Kuchita Zochita Zambiri
- Zochita Zolimbitsa Mzere
- Ab Crunch
- Pewani Push-Ups
Kuvulala Kwake Ndi Modzidzimutsa
Mapewa kapena zina zovulaza thupi nthawi zambiri zimapereka mwayi waukulu wopitiliza thupi lochita masewera olimbitsa thupi chifukwa thupi la pansi lingagwiritsidwe ntchito mokwanira.
Kuyenda, kukwera masitepe, kuyima njinga (popanda manja) njinga ndi wophunzitsira elliptical ndizotheka.
Kuphatikiza apo, machitidwe oyendetsa dera adzakhalabe amphamvu ndi mphamvu mwa osapweteka minofu ndi ziwalo. Ganizirani kuchita chizolowezi chotsatirachi nthawi zinayi kapena zisanu pa sabata.
- Chitani masewera olimbitsa thupi kwa masekondi 30 mpaka 60, pokhapokha mutatchulapo-kulola mphindi zisanu ndi ziwiri za mpumulo pakati pa magalimoto
- Lembani dera lonselo katatu kapena kanayi
- Sungani bwino musanayambe kuchita masewera olimbitsa thupi
- Kuthamanga njinga pamphindi kwa mphindi ziwiri pang'onopang'ono komanso maminiti awiri pamwamba kwambiri
- Leg Press
- Mlangizi wa Elliptical kwa mphindi ziwiri pang'onopang'ono komanso maminiti awiri pamwamba kwambiri
- Ab Crunch
- Kuyenda Lunge
- Low Back Extensions
- Treadmill ikuyenda kwa mphindi ziwiri pang'onopang'ono komanso maminiti awiri pamwamba (kapena kutsamira)
- Wall Sit
Zochepa Zomwe Zibwereranso
Kuvulala kumbuyo kungakhale kovuta kubwereranso, choncho lankhulani ndi dokotala wanu za mtundu wa vuto lopweteka mmbuyo lomwe muli nalo ndi zolephera zanu musanayambe ntchito zina. Kuyenda, kusambira kapena kukwera njinga zamoto nthawi zambiri kumakhala kotetezeka kwa omwe ali ndi kupweteka kwapweteka ndipo izi zidzakuthandizani kukhalabe olimba mtima pamene mutachira. Pezani dokotala wanu kapena wodwalayo kuti asinthe musanayese dera lotsatira.
- Chitani zotsatirazi zotsatirazi Lolemba, Lachitatu, ndi Lachisanu.
- Chitani masewera atatu kwa masekondi 30 mpaka 60-mulole mphindi zisanu ndi ziwiri za mpumulo pakati pa magalimoto
- Lembani dera lonselo katatu kapena kanayi
- Sungani bwino musanayambe kuchita masewera olimbitsa thupi
- Gwiritsani ntchito mapepala osachepera 30 mpaka 60 pa Lachiwiri, Lachinayi, ndi Loweruka.
- Chofuwa cha Chifuwa
- Lat Pulldown
- Pulogalamu Yoyang'anira
- Anakhala pa maulendo a Cable
- Mphanga Wowonjezera Malamulo
- Wall Sit
Mawu Ochokera
Mukavulala, simukufuna kutaya zonse zomwe mwapeza. Mungafunike kugwira ntchito ndi wophunzira wanu kuti apange njira yodzipangira thupi. Muyeneranso kugwiritsa ntchito njira zothana ndi vutoli kuti muthane ndi zotsatira za kukhumudwa kotero kuti musataye mtima kuti mupitirize kuyesetsa. Pokhala ndi nthawi yoyenera yochiritsa ndi kukonzanso, mungathe kubwerera ku masewera omwe mumawakonda kapena kuchita masewera olimbitsa thupi.
> Chitsime:
> Garber CE, Blissmer B, Deschenes MR, et al. Kuchuluka ndi Kuchita Zochita Zolimbikitsira Kukhazikitsa ndi Kusunga Mafilimu, Matenda a Musculoskeletal, ndi Neuromotor Fitness Mwachiwonekere Achikulire Odwala. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (7): 1334-1359. lembani: 10.1249 / mss.0b013e318213fefb.