Anangoyamba nawo masewera olimbitsa thupi ? Zikondwerero posankha njira yanu yoyamba kumoyo wathanzi. Pakadali pano mwakhala mukuyendera gulu lanu latsopano ndikuwona anthu ambiri owala, otukumuka akugwira ntchito.
Mwawonapo makina mazana ndi zotsutsana, zonse zokonzedwa kuti zikukwapulireni. Mwawonapo kalendala ya makalasi ambiri olimbitsa thupi, zingatengereni miyezi kuti muyese onsewo. Mwapereka ndalama zanu, mwapeza ID yanu, ndipo tsopano mwakonzeka. Inu mukhoza ngakhale kukhala wokondwa, kulondola?
Kodi Mukuyamba Kuti?
Koma chimachitika ndi chiani kuti nthawi yoyamba mumayenda pa masewera olimbitsa thupi kuti mukhale ndi ntchito? Mwinamwake mungasokonezeke ndi kuwonetseredwa . Mwina simukumbukira momwe makina awa amagwirira ntchito ndipo, moipa, simukudziwa kumene mungayambire .
Yambani pa phazi lamanja ndi izi mwachidule za malo osiyana siyana a masewera olimbitsa thupi, kuchokera ku cardio mpaka kuphunzitsa mphamvu, kotero mutha kudziwa komwe mungayambire.
Pezani Wachiwiri Wanu Wogwirizana
Mukamalowa nawo masewera olimbitsa thupi, mukhoza kupatsidwa mwayi watsopano. Mutha kuyesedwa kuti mutuluke, koma musati ... mukhoza kuphunzira zambiri zamtengo wapatali, ngakhale mutakhala ochita masewera olimbitsa thupi.
Muyiyi yokonzedweratu, mphunzitsi wanu kapena katswiri adzakupatsani ulendo wa gululo ndikukupatsani maziko a momwe zinthu zikugwirira ntchito. Zinthu zina zomwe zingakhalepo:
- Kusanthula zaumoyo
- Kufufuza mafuta mafuta
- Malangizo okhudza momwe mungagwiritsire ntchito makina ophunzitsira amphamvu
- Thandizo posankha machitidwe, reps ndi seti
- Momwe mungagwiritsire ntchito makina osiyanasiyana a cardio
- Chidziwitso cha mtima ndi mphamvu
- Chidziwitso chodziwika bwino
Masewerawa sali maphunziro aumwini , kotero simungathe kupeza masewera olimbitsa thupi omwe mwasankha. Koma, iyi ndi njira yabwino yophunzirira zofunikira za momwe zinthu zimagwirira ntchito.
Kawirikawiri, mamembala atsopano amachoka kumalo mwina chifukwa amadziwa kale zomwe akuchita kapena chifukwa amapewa kugulitsa malonda paokha (ndipo malonda akugulitsa nthawi zonse, chifukwa ndi momwe akuphunzitsira makasitomala awo).
Koma, ngakhale mutayamba kale kuchita masewero olimbitsa thupi, malo omwe amakuwonetserani amakuwonetsani kumene zinthu zili, momwe mungasinthire makina ndipo idzakupatsanso nkhope yozoloŵera pa masewera olimbitsa thupi. Ndizosangalatsa kuti mukakhale ndi munthu yemwe mungamuthandize ngati mukufuna.
Gawo Loopsya la Cardio
Magulu ambiri amagawidwa m'madera osiyanasiyana ndi cardio kumbali imodzi ndikuphunzitsanso mphamvu. Gawo la cardio lingamawoneke ngati nyanja yosatha ya makina akuluakulu omwe amawomba ndi kusuntha m'njira zosadziwika.
Pano pali chinachake chomwe chingakupangitseni kuti mukhale bwino: Makina ambiri adzakhala ndi malamulo osindikizidwa pa console yomwe ikukuuzani momwe mungayambire. Pofuna kukuthandizani kwambiri, zotsatirazi ndi kusweka kwa makina odziwika kwambiri a cardio ndi zomwe zili zabwino kwa oyamba kumene.
Chipukutu
Ichi ndi chimodzi mwa makina otchuka kwambiri pa masewero olimbitsa thupi chifukwa amatsanzira zochita zambiri zomwe timadziwa ndizo - kuyenda ndi kuthamanga. Ambiri atsopano amawoneka ngati kuyamba ndi zolembera zosavuta chifukwa zimakhala zosavuta kugwiritsa ntchito ndipo zimadziwika bwino. Mukhoza kuyenda kapena kuthamanga ndipo mungathe kusintha mofulumira ndikuyenda mosiyanasiyana.
The Elliptical Trainer
Iyi ndi makina ambiri odziwika bwino chifukwa imapereka zovuta zogwirira ntchito. Zimagwira ntchito ngati bicycle, koma mumangoyenda pang'onopang'ono. Ophunzitsa ena adzakhala ndi mphambano zomwe zimapita mmwamba komanso pansi pamene ena ali ndi dzanja. Mukhozanso kuwonjezera mphamvu mwa kusintha kusakanikirana.
The Stair Stepper
Makinawa ndi olimba kwambiri kuposa enawo, akusowa zambiri kuti azikhala ndi miyendo ndi mtima, kotero sizingakhale zabwino kwa oyamba kumene. Ndi makina awa, iwe umayima pa pedals ndi kukankhira mmwamba ndi pansi pamene ukugwiritsitsa pazitsulo.
The Stationary Bike
Ili ndi njira ina yabwino kwa oyamba kumene ndipo mwinamwake ntchito yosavuta yomwe ilipo. Masewera ambiri amapereka njira yobwereza, yomwe imathandizira kwambiri, ndipo imakhala yowongoka kwambiri, yomwe ingakhale yovuta kwambiri.
Izi sizikuphimba makina onse omwe alipo, kotero yang'anani kuzungulira zina. Yesani kusankha makina omwe mumakhala omasuka nawo ndipo muzipatsa nthawi kuphunzira momwe mungagwiritsire ntchito bwino. Ngakhale kuyenda pamtunda wopalamula kumakhala kovuta kumayambiriro.
Zambiri
Mphamvu Yophunzitsa Makina
Malo ophunzitsira mphamvu akhoza kukhala osokoneza kwambiri mu masewera olimbitsa thupi, odzaza ndi zovuta zooneka zosaoneka bwino zomwe zimagwira ntchito ndi zingwe ndi zingwe.
Koma, chinthu chabwino ndikuti ambiri amapanga zida zawo zopangira mphamvu kuti akuthandizeni kuyenda mosavuta. Mwachitsanzo, mungapeze makina omwe ali ndi gulu la minofu; Chifuwa, kumbuyo, mapewa, biceps, triceps, abs ndi thupi lakuya.
Mwinamwake mudzazindikira kuti pali makina osiyanasiyana pa gulu lililonse la minofu - makina osindikizira apachifuwa nthawi zonse, makina osindikizira a chifuwa, chikhomo. Onse amagwiritsira ntchito chifuwa, koma mungasankhe bwanji?
Kapena muyenera kugwiritsa ntchito onsewa? Bete lanu yabwino ndi kusankha masewero olimbitsa thupi kapena makina pa gulu la minofu. Mukamayenda, wophunzira angakuwonetseni makina omwe mungayambe nawo popanga masewera olimbitsa thupi. Koma, chitsanzo cha kuyambira kumayambiriro pa makina kungakhale:
- Chifuwa Chofufuzira (chifuwa)
- Lat Pulldown (kumbuyo)
- Zojambula Pamodzi (mapewa)
- Biceps Curl (biceps)
- Triceps Press (triceps)
- Leg Press (quads, glutes ndi hamstrings)
- Zowonjezeretsa Malamulo (quad)
- Mwala wamtambo (hamstrings)
- Tsatanetsatane Watsitsi (kumbuyo kwenikweni)
- Ab Curl (abs)
Ngati ndinu woyamba, kuyamba ndi makina kungakhale kusankha bwino chifukwa amapereka chithandizo pamene mukuphunzira momwe mungaphunzitsire ndi mawonekedwe abwino. Amagwiritsanso ntchito njira yodalirika ndipo safuna kuti azigwirizanitsa ngati zolemera. Mukangowonjezereka ndikukhala ndi chidaliro chochulukirapo, mudzafuna kuwonjezeranso zoyezera zina zaulere ku kusakaniza kugwira ntchito kumadera ena a thupi.
Mukhoza kudziwa zambiri za momwe mungasankhire masewera olimbitsa thupi 101 .
Gawo la Kunenepa Kwaulere
Ngati makina opanga mphamvu akuwoneka osokoneza, zida zazikulu zamagetsi, ma-barbells, mbale ndi zina zingawoneke zovuta kwambiri. Gawo lolemera laulere kawirikawiri limakhala pafupi ndi makina ndipo mungapeze zipangizo zosiyanasiyana zochititsa chidwi monga:
- Zisokonezo
- Plate inanyamula ma barbells
- Zojambula zolemera kwambiri
- Wopalasa ndi kutsika mabenchi
- Zipamwamba za olimpiki
- Kulemera kwa zolemera
- Mabwalo osindikizira a Bench
Ndikuphatikizanso makina kapena maulendo opanda maulendo mu gawo lolemera la masewera olimbitsa thupi, chifukwa chakuti zingwe sizimagwira ntchito pamtunda wokhazikika, monga makina omwe tatchulidwa pamwambapa, ndipo amakhala ngati zozizira zaulere kuyambira mutagwiritsa ntchito Thupi lanu lokhazikika ndi kuthandizira.
Ngati simukudziwa bwino dumbbell kapena zovuta zolimbitsa thupi, mungafune kukonzekera wophunzira kuti athandizidwe. Mudzapeza zozizwitsa zolemetsa zolimbitsa thupi pazochitika za magulu osiyanasiyana.
Maphunziro a Gulu la Magulu
Gawo lina lomwe lingakhale loopseza munthu wina wochita masewera olimbitsa thupi ndi gulu lolimbitsa thupi. Ambiri magulu angakhale ndi studio imodzi ya makalasi ndipo, nthawi zambiri, seweroli lidzakhala ndi zitseko ndi mazenera kuti aliyense athe kuwona. Izi zokha zimawopseza anthu ena, koma osathamanga panopa.
Ngati mutapyola mu masukulu anu masewera olimbitsa thupi, mungapeze chinachake chomwe mwakhala mukufuna nthawizonse ... ndipo tsopano ndi mwayi wanu.
Maphunziro Anu Zojambula Zomwe Mungapereke
- Yambani kuthamanga kwa aerobics
- Kickboxing
- Maphunziro a mphamvu zamagulu
- Dancy amaphunzira monga hip-hop kapena salsa
- Yoga
- Pilates
- Kupukuta (pa bicycle-type-type)
Gulu lanu likhoza kukhala ndi maphunzilo apadera (masewera olimbitsa thupi, maphunziro a BOSU Balance Trainer, boot camp) ndipo akhoza ngakhale kukhala ndi mapulogalamu ochepa omwe mungathe kulemba ndi malipiro osiyana. Ndipo musaiwale, ngati gulu lanu liri ndi dziwe, akhoza kupatsanso madzi aerobics.
Ngati Ndiwe Wonyansa, Maganizo Awa Angathandize
- Yang'anani kalasiyo patali kuti muzimverera.
- Pezani mnzanu kuyesera nawo kalasiyo.
- Fikani kumayambiriro ndipo khalani maminiti angapo pamakina a cardio kuti muthetse mitsempha yanu.
- Pangani ubwenzi ndi munthu wina m'kalasi . Pezani munthu yemwe amawoneka wokoma ndi kufunsa ngati watenga kalasiyo kale. Ngati ali, avomere kuti ndinu watsopano ndipo mufunseni zambiri. Nthawi zambiri, munthu ameneyo adzakutengerani pansi pa mapiko ake ndikukuyendetsani pambali.
- Lankhulani ndi wophunzitsa . Pitani ku sukulu oyambirira ndikudzidziwitse nokha kwa aphunzitsi. Adzadziwa bwino momwe angakulimbikitsireni.
- Dzikumbutseni kuti nthawi zonse mungatuluke ngati simukukonda kalasi kapena ndi tsoka.
Musaope kuyesa china chatsopano. Onetsetsani kuti mukuwerenga mafotokozedwe a kalasi ndikusankha ntchito zomwe zikugwirizana ndi msinkhu wanu ndi zolinga zanu.
Gawo lopumula ndi lokhazikika
Ambiri magulu amatha kupatula malo oti mutambasule ndi / kapena ntchito yanu abs. Izi nthawi zambiri zimakonda gawo la masewera olimbitsa thupi, koma dera limeneli nthawi zambiri limakhala lowopseza ndi mitundu yonse yotsutsana. Mutha kuona mapu, masewera olimbitsa thupi, aphunzitsi a BOSU, magulu otsutsa, ma disks, ma board board komanso ngakhale odzigudubuza kwambiri.
Musadandaule ... simukudziwa momwe mungagwiritsire ntchito zinthu zonsezi! Koma, mukufuna kuonetsetsa kuti mutambasula pambuyo pochita ntchito yanu kuti musatenge minofu yanu ndi kusinthasintha. Simukusowa china chilichonse kupatula mphasa ya izo. M'munsimu muli zitsanzo za kusinthasintha kwazomwe mukuyendetsa masewera olimbitsa thupi:
- Thupi Lathuli Likutsegula
- Kuphwanya Thupi Lonse
- Kutsegula Kumathamanga ndi Mpira Wodzichepetsa
- Mzere Wonse Wolimbana ndi Mabungwe Otsutsana
- Chiwerengero cha Akuluakulu
Ngati muli ndi chidwi ndi zina mwa zipangizo ndikugwira ntchito yanu, phunzirani za mazochita ndi ntchito , momwe mungagwiritsire ntchito mphunzitsi wa BOSU komanso momwe mungagwiritsire ntchito pulojekiti ya thovu .