Pezani Phunziro Loyamba la Gym
Mwinamwake inu munaganiza kuti muchepetse thupi poyesa kulemera kwa kuyesera ngakhale kuti simukudzidalira nazo. Nazi malingaliro okumbutsani inu kuti palibe chofunika kwambiri, ndipo aliyense akhoza kukhala bwino ndi masewera olimbitsa thupi kapena malo owonetsera masewera olimbitsa maulendo angapo.
Ngakhale, kupita ku masewera olimbitsa thupi kwa nthawi yoyamba kungakhale kovuta. Zingakhale zovuta makamaka ngati simunakhalepo mwakhama kapena wothamanga, ndipo chilengedwe sichikuzolowereka.
Choyamba, ndikukulimbikitsani kuti muwerenge nkhani zoyambirira zokhudza maphunziro olemera . Izi zidzakuthandizira kufotokozera mawu omveka bwino komanso mfundo zachikhalidwe ngakhale kuti simungakumbukire nthawi yomweyo.
Sankhani masewera olimbitsa thupi
Sankhani masewera olimbitsa thupi omwe ali oyenera komanso akugwirizana ndi zomwe mukukumana nazo ndi zomwe mukufuna. Choyamba, ndikupangira cholinga chochita masewera olimbitsa thupi ndi ntchito zosiyanasiyana. Kupeza chilolezo chachipatala kuti muphunzitse kuchokera kwa dokotala nthawi zonse ndi lingaliro labwino. Nazi zinthu zina zomwe mumapeza muzochita masewera olimbitsa thupi:
- Zipangizo zamagetsi - zipangizo zamtundu ndi pulley zomwe zimakhala zolemera zosavuta kusintha.
- Malo olemetsa kapena malo omwe mungaphunzitse ndi zolemera zaulere, monga zopopera ndi ma-barbells.
- Makina a aerobic ndi cardio - mapepala opangira mapepala, njinga zamakono, oyendetsa komanso ophunzitsa mapiko.
- Zochita masewera olimbitsa thupi, kapena, m'kalasi yamakono kumene mungathe kuchita masewera olimbitsa thupi ndi aphunzitsi.
- Gawo laulere. Funsani gawo laulere komanso maulendo apanyumba podziwitsa odziwa masewera olimbitsa thupi kuti mukufuna kulembera mamembala pa masewera olimbitsa thupi.
- Yesetsani kusankha ntchito yomanga thupi, powerlifting kapena masewera olimbitsa thupi a Olimpiki. Malo awo ambiri nthawi zambiri si abwino kwa oyamba kumene.
Masewera omwe ndimakonda kwambiri anali aakulu ndi dziwe pamtunda wosiyana. Sizinali zokongola kwambiri, komabe zinapangidwira bwino komanso zinali zogwiritsidwa ntchito, ndipo zinali ndi malo ambiri pa nthawi yochuluka, zomwe zinapangidwanso kumalo osangalatsa.
Sukulu Yanu Yopangira Thupi Lokha
Tiyeni tiganizire kuti mwasayina mamembala ndipo mudangoyenda pakhomo pa gawo loyamba lophunzitsira zolemera. Nazi zomwe ndikukulimbikitsani kuchita mu gawo loyamba lomwelo.
- Limbikitsani pang'onopang'ono ndi mphindi khumi ndi zisanu pamtunda wopalamula, woyendetsa mphepo kapena wophunzitsira mtanda. Funsani munthu wogwira masewera olimbitsa thupi kuti akusonyezeni kusintha kwake. Muyenera kupuma mopepuka ndipo muyenera kulankhula momasuka - mwa kuyankhula kwina, kuchita khama.
- Onjezerani pang'ono maminiti asanu owala. Mwabwino, inu mudzakhala mukutukuta mopepuka.
- Phunziroli, simungagwiritse ntchito ndi "zolemera" zolemera pokhapokha mutadziwa kale zidazi. Zolemera zopanda pake monga dumbbells ndi barbells nthawi zambiri zimakhala m'chipinda chawo, koma osati nthawi zonse. Mudzawona zida zamakono ndi ma-barbells, mabenchi ndi mafelemu olemera ndi mbale zolemera zowonjezera m'dera lino. Mudzakonza zida izi mu gawo lamtsogolo.
- Mu gawo loyambali, mutha kugwiritsa ntchito masitepe asanu ndi awiri oyenerera zolemera zolimbitsa thupi ndi zowonongeka zomwe zidawoneka bwino. Mudzachita "zowonongeka," zomwe zingatheke ndi makina, mpira wolimbitsa thupi , kapena mphasa.
Zojambula zamakina zosinthika ndizofunikira kwambiri pa masewero olimbitsa thupi ophunzitsira oyamba kumene. Kukhoza kugwiritsa ntchito makina olemera kudzakuthandizani kukhala ndi chidaliro pa malo owonetsera masewera olimbitsa thupi. Mungathe kupita ku zovuta zolimbitsa thupi zolimbitsa thupi pamene mumagwiritsa ntchito masewera olimbitsa thupi, mwinamwake pamasewera ochepa okha. Musazengereze kufunsa aphunzitsi kuti chinachake chikugwira ntchito. Ndicho chimene iwo ali, koma ena amafunika kufulumizitsa.
Khulupirirani ndi Zida
Gawo loyambali ndikumudziwa komanso kutonthozedwa ndi malo owonetsera masewera olimbitsa thupi. Ndibwino kuti musadwale thupi lanu ndi kuchita masewera olimbikitsa komanso khama.
- Phunziro lanu loyambirira, mutatha kutentha, yesetsani kuchita masewero olimbitsa makina omwe ali m'munsimu (kapena musankhe machitidwe omwewo), muzitsika pansi, mutambasule, ndiye mutsirizitse nthawi ndikuyang'ana malo ena ochita masewera olimbitsa thupi monga pansi chipinda chochita masewera olimbitsa thupi, malo otambasula, chipinda choyendayenda, dziwe ndi zina zotero.
- Tengani nthawi yanu, fufuzani momwe chidutswa chilichonse cha zipangizo chimagwirira ntchito ndikumverera, funsani mafunso a ophunzitsa, ndipo muyang'ane pozungulira chipinda chosungiramo zolemera kuti mukhale ndi maganizo abwino.
- Muyenera kumvetsa kusintha kwa zipangizo za kutalika kwa mpando, kutalika kwa mwendo komanso momwe mungasankhire zolemera kwambiri kapena zowala. Muzikhala ndi nthawi yophunzira njirazi. Sizovuta.
- Masewera ambiri adzakhala ndi zipangizo zamakina zomwe zimagwiranso ntchito mofanana ndi kusinthika ndi kusankhidwa. Nthaŵi zina mumakumana ndi sitima yogwiritsa ntchito njira zosiyanasiyana. Dziwani za izi mwa kufunsa wophunzitsa. Njira zowonongeka kawirikawiri zimakhala pini, levers, ndi mtundu wa ziphuphu ndi makompyuta otsekemera.
- Zopangira mapepala, zozungulira, ndi zipangizo zina za cardio nthawi zambiri zimakhala ndi menyu osindikiza makina a digito. Apanso, alangizi amalandira malipilo awo powafotokozera zomwe mungachite. Musalole kuti achoke mpaka atatero!
- Mukamvetsetsa kayendedwe kake ndi kayendetsedwe ka makina ena, sankhani kulemera komwe kuli koyenera kuti muganizire momwe ntchitoyi ikugwiritsidwira ntchito m'malo moyendetsa katundu wolemetsa. Mukhoza kusintha kulemera kwanu mutakhala ndi mwayi wogwiritsa ntchito zipangizozo.
- Kutentha: Tambani pafupi mphindi 10, mukugwira ntchito magulu akuluakulu amitundu yonse . Onetsetsani chipinda chojambulira, masewero, sauna ndi zipangizo zina zomwe mumapatsa musanachoke.
Khalani Ogwirizana
Ndikupangira zochitika ziwiri zomwe ndikuwerenga sabata iliyonse. Panthawi ina, mungafunike kugwiritsa ntchito wophunzitsa kapena wophunzitsa masewera olimbitsa thupi kuti akukonzeni pulogalamu yanu. Kapena mungathe kungodziwa nokha ndi kuthandizidwa ndi zolemba izi. Mwayi wake, pang'onopang'ono mudzawona zotsatira ndipo kuphunzitsidwa kulemera kwake kudzakhala kopindulitsa komanso kopindulitsa.