Chifukwa Chiyani Kusunga Misa ndi Mfupa Kumakuthandizani Kutaya Kunenepa?
Kulemera kwa kulemera ndi gawo lofunika kwambiri la kukhala ndi thanzi labwino komanso kungathandizenso kuyesetsa kulemera . Kafukufuku amasonyeza kuti kuchita masewera olimbitsa thupi ndi chinthu chofunikira kwambiri chokonza zolemera, kotero onetsetsani kuti mukukhala ndi thanzi labwino kuti muthe kunenepa kwambiri. Apa pali momwe ntchito yolemera imayendera mu equation pamene kuyesa kusunga mapaundi.
5 Kulemera kwa Mapulogalamu Mapulogalamu a Kuchuluka kwa Kulemera kwa Kulemera kwa Thupi
Mukhoza kudziŵa kupanga chiwerengero china cha makina osiyanasiyana, koma kuphunzitsidwa mwamphamvu, komwe kulikonse kumakhala kolimba, ndipo mumaphunzira kuyendetsa sitima ndi mphamvu yogwira ntchito, mukhoza kulimbitsa mphamvu zanu, ndikuwonjezera kulemera kwa pulogalamuyi. Pano pali mapulogalamu asanu olimbitsa thupi oyenerera kuti asunthire nambalayo pamamba ndi kuchepetsa kulemera. Dziwani kuti mu mapulogalamuwa, mudzakhala mukusuntha kuposa momwe mungakhalire mu gawo lophunzitsira zolemera. Mapulogalamu a maulendo ndi ma bootcamp akuphatikizidwa apa:
- Maphunziro a Ophunzira Oyambira
- Circuit Training Intermediate
- Maphunziro Oyambirira A Dera
- Dumbbell Bootcamp
- Kuwonongeka kwa Mafuta a Mphamvu Zapamwamba
Ntchito ya kulemera kwa thupi ndi kugwiritsira ntchito zida zogwiritsira ntchito
Monga momwe tafotokozera m'nkhaniyi yamtengo wapatali kwambiri , palibe zochepetsedwa ndi kulemera kwa mafuta. Monga tafotokozera pamwambapa kukweza zolemera komanso kuphatikizapo kuchita masewera olimbitsa thupi kungathandize kwambiri kuti mupange masewera olimbitsa thupi ndikukupatsani ntchito yabwino kwambiri.
Kuyenda mowirikiza kwambiri kapena gulu la aerobics kapena kuthamanga kwa gulu kwa ora lingathe kutentha makilogalamu 800 kapena kuposa, malingana ndi kukula kwake. Pogwirizanitsa zolemera ndi zozizwitsa zamagetsi mumagwiritsa ntchito mphamvu zambiri kuposa momwe mungathere pochita masewera olimbitsa thupi. Mwanjira iyi, kuphunzitsa kulemera kumagwirizana ndi zochita zozizwitsa .
Pogwiritsa ntchito njira ziwirizi zochitira limodzi, pulogalamu yoyendera dera monga chitsanzo, mumapangitsanso kuti mukhale ndi ubwino wambiri.
Kumanga Minofu Kuwotcha Zambiri Zamakono
Ngakhale kuti kulemera kwa thupi kumapangitsa minofu kuti ikhale yoyenera komanso yosasinthika, ndipo minofu imagwiritsa ntchito mphamvu zamagetsi kuposa mafuta, mwayiwu ukhoza kuwonjezeka ngati atapangidwira ndi zozizira kwambiri kuti atulutse kwambiri "kutuluka" - kuwonjezeka pang'ono kwa metabolism pambuyo kuwonetseratu. Maphunziro olimbitsa thupi samapanga ndalama zowonjezereka monga ndalama zomwe zimagwiritsidwa ntchito pulogalamu yoyendayenda, bootcamp kapena mtundu wamtunduwu.
Kusakaniza Kowonongeka kwa Kupangira Zolemera ndi Ntchito Zina Zochita
Mwachidule, kuphunzitsa kulemera kungakhale mbali ya pulogalamu yabwino yoperekera kuphulika kwa mafuta. Koma muyenera kuphatikizapo aerobic, ndipo makamaka anaerobic ( high-intensity ) maphunziro oyendetsa komanso kuti mutsimikize kuti mumatha kugwiritsa ntchito mphamvu yogwiritsira ntchito mphamvu ndikuwotcha mafuta ambiri nthawi zonse. Pamene mukuphunzira momwe mungagwiritsire ntchito kulemera kwa kulemera kwanu ndi kuchepetsa kulemera kwa thupi lanu, pitirizani kudzipangitsa kuti musinthe ndi kukonzanso ntchito yanu yochita masewera olimbitsa thupi kuti musatope kapena kutenthedwa kuchita zomwezo.
Sungani mwatsopano ndikupeza kusakaniza kopambana kwa njira zopangira ntchito zomwe zimakugwiritsani ntchito.