Mphamvu Zophunzitsira Malangizo ndi Ntchito

Chidule cha Kulemera kwa Zolemera

Ambiri a ife timadziwa kuti cardio ndi yofunikira kuti tipeze kulemera komanso kutaya thupi , koma zomwe simukudziwa ndizofunika kuphunzitsa kulemera kwafika poti mukhale mafuta oonda.

Maphunziro olimbitsa thupi samawotcha nthawi zambiri monga pulogalamu ya cardio ndipo, ndithudi, cardio ndi yofunika kuti uwonongeke . Komabe, ngati mukufunadi kusintha thupi lanu ndikupanga kusiyana, muyenera kukweza zolemera.

Kodi Kupangira Thupi N'kutani?

Kuphunzira kulemera kumaphatikizapo kugwiritsa ntchito mtundu wina wotsutsa kuchita zozizwitsa zosiyanasiyana zomwe zimayambitsa kutsutsana ndi magulu anu a minofu, kuphatikizapo chifuwa chanu, mmbuyo, pamapepala, pamphuno, pamtundu, ndi pansi.

Lingaliro ndiloti, pamene mumagwiritsa ntchito mankhwala osokoneza thupi kusiyana ndi momwe thupi lanu limagwirira ntchito, minofu yanu imakhala yamphamvu, pamodzi ndi mafupa anu ndi minofu yambiri, pamene mukupanga minofu yowonda.

• Kodi Mphamvu za Muscular N'chiyani? Pano pali Momwe Mungapezere Chidziwitso ndi Mphamvu

• Zipangizo Zolimbitsa Thupi

Minofu yowondayi imakhala yogwira ntchito kwambiri kuposa mafuta, zomwe zikutanthauza kuti mumatentha makilogalamu ambiri tsiku lonse, ngakhale pamene simukuchita.

Kulemera kwa thupi sikutanthauza kuti muyenera kugwiritsira ntchito zinthu ngati makina kapena makina, ngakhale kuti ntchitoyi imagwira ntchito. Chilichonse chimene chimapereka kukana chingathe kupanga magulu othandizira ntchito, mabalasitiki, chikwama cholemera, kapena ngati muli oyamba , thupi lanu likhoza kukhala lokwanira kuti muyambe.

Ubwino Wophunzitsa Kulemera

Kawirikawiri, anthu amadumpha zolemera poyang'anira cardio, makamaka amayi omwe amadandaula za kumanga minofu yambiri. (Ndiko kudandaula komwe mungathe kupatula chifukwa amayi ambiri samapereka kuchuluka kwa testosterone kuti apange minofu yaikulu.)

Ngati mwakayikira kuyamba ntchito yophunzitsa mphamvu, zingakulimbikitseni kudziwa kuti kukweza zolemera kungapangitse kwambiri thupi lanu kuposa momwe mungadziwire, kuphatikizapo:

• Thandizani kukweza metabolism - Minofu imatentha kwambiri mafuta oposa mafuta, kotero kuti minofu yambiri imakhala nayo, mafuta owonjezera omwe mumatentha tsiku lonse.
• Limbikitsani mafupa, makamaka ofunika kwa amayi
• Limbikitsani minofu yogwirizana-Pamene tikukula, tifunika kuteteza timatope ndi mitsempha yathu, ndipo thupi lamphamvu lingakuthandizeni kuchita zimenezo.
• Kukupangitsani inu kulimbika ndi kuwonjezera kupirira kolimbika-Izi zimapangitsa kuti tsiku ndi tsiku zinthu zikhale zosavuta.
• Kukuthandizani kupeŵa kuvulala
• Lonjezerani chidaliro chanu ndi kudzidalira kwanu
• Kulimbitsa mgwirizano ndi kusamala

Kuyamba ndi mphamvu zamaphunziro kungasokoneze. Kodi muyenera kuchita chiyani? Ndili angati omwe ali ndi maulendo angapo? Kodi muyenera kusankha cholemera chotani? Kudziwa momwe mungayankhire mafunso ofunikirawa kungakuthandizeni kuyamba ndi pulogalamu yabwino yolimbikira ntchito.

Mfundo za Kulemera kwa Zolemera

Pamene mutangoyamba kumene kuphunzitsidwa zolemera, nkofunika kudziwa mfundo zoyenera za maphunziro .

Izi ndizolunjika bwino ndipo zingakhale zothandiza pakuzindikira momwe mungayambitsire ntchito yanu, kuti nthawi zonse mupite patsogolo ndi kupewa malo olemera.

1. Kuwonjezera : Choyamba muyenera kuchita kuti mupange minofu yowongoka kwambiri ndikugwiritsa ntchito kwambiri kusiyana ndi minofu yanu. Izi ndizofunikira chifukwa pamene mukuchita zambiri, thupi lanu limatha kuchita zambiri, choncho muyenera kuwonjezera ntchito yanu kuti muteteze malo. Mwachilankhulidwe choyera, izi zikutanthauza kuti mukuyenera kukweza kulemera kokwanira kuti muthe kukwaniritsa nambala yomwe mukufuna. Muyenera kutha kutsiriza kwanu movutikira, komanso ndi mawonekedwe abwino.
2. Kupita patsogolo : Pofuna kupewa malo kapena kusintha , muyenera kuwonjezera mphamvu yanu nthawi zonse. Mungathe kuchita izi mwa kuonjezera kuchuluka kwa kulemera kwake, kusintha makina anu / kusintha, kusintha masewero olimbitsa thupi, ndi / kapena kusintha mtundu wa kukana. Mukhoza kusintha izi pamlungu kapena mwezi uliwonse.
3. Zenizeni : Izi zikutanthauza kuti muyenera kuphunzitsa cholinga chanu. Ngati mukufuna kupititsa patsogolo mphamvu yanu, pulogalamu yanu iyenera kupangidwa mozungulira cholingachi (mwachitsanzo, sitima yokhala ndi zolemera kwambiri pafupi ndi 1 RM, kapena 1 max max ). Kuti muchepetse kulemera, mungafunike kuganizira za maphunziro a dera , chifukwa izi zingakupatseni buck wanu kwambiri.

1. Kupumula ndi Kubwezeretsa : Masiku opumula ndi ofunika kwambiri monga masiku opuma. Ndi nthawi yopuma yomwe minofu yanu ikukula ndikusintha, motero onetsetsani kuti simukugwira ntchito minofu yomweyi masiku awiri mzere.

Kuyamba ndi Kuphunzitsa Kulemera

Ngati ndinu oyamba, yambani ndi kumanga thupi kuti mukhale maziko olimba m'magulu anu onse. Kutenga nthawiyi kukuthandizani kuzindikira zofooka zirizonse zomwe muli nazo, komanso zina zomwe mungafunike kukambirana ndi dokotala, ndipo phunzirani zofunikira zomwe mukufunikira kuti mukhale ndi thupi lamphamvu. Gawo lanu loyamba ndikuti mudziwe komwe mukuchita masewera olimbitsa thupi.

Ubwino Wochita Masewera olimbitsa Thupi

Simusowa kuti mujowine masewera olimbitsa thupi kuti muphunzire kwambiri, koma pali ubwino wochita izi:

• Kupeza zipangizo zambiri ndi makina omwe simungakwanitse kuchitira masewera olimbitsa thupi
• Ophunzitsira okha ndi akatswiri ena kuti akusonyezeni momwe mungagwiritsire ntchito makina osiyanasiyana
• Zosiyanasiyana: Muli ndi mwayi wopita ku masukulu, njira yabwino yosambira kukweza zolemera.

• Pukutsani Mbuyo ndi Zida Zanu Ndi Mpanda Wothandizira

• Mavuto Ambiri Ochepetsa Maphunziro Akhoza Kupititsa patsogolo

• Ziri zosavuta kumamatira ku zolinga zanu: Mukapita ku masewera olimbitsa thupi, palibe chochita koma ntchito, pamene muli ndi zododometsa zambiri kunyumba.
• Mphamvu : Nthawi zambiri mumapeza mphamvu zowonjezereka pamene mukuzunguliridwa ndi anthu omwe akuchita zomwezo zomwe mukuchita-chinachake chimene mungachiphonye kunyumba kwanu.

Inde, pali mtengo wolowa nawo masewera olimbitsa thupi, komanso kupeza imodzi yomwe ili yabwino komanso yabwino. Ndi zophweka kuti ulowe nawo masewera olimbitsa thupi ndipo usamapite, choncho ndizofunika kuziganizira.

Ubwino Wogwira Ntchito Kunyumba

• Zosangalatsa: Mutha kuchita bwino pamene mukufuna popanda kunyamula thumba ndikuyendetsa galimoto kulikonse.
• Ubwino: Mungathe kuchita chilichonse chomwe mukufuna ndipo simuyenera kudziganizira nokha ndi ena akukuyang'anani (chinachake chomwe chingawathandize anthu omwe amadzidalira kwambiri).
• Kugwiritsidwa ntchito : Mungathe kukhala ndi masewera olimbitsa thupi ndi zipangizo zochepa.
• Kuthazikika: Kunyumba, mukhoza kufinya nthawi iliyonse, kotero simukuyenera kutsatira ndondomeko yomwe simukufuna.

Ponena za zovuta, muyenera kukhala odzikonda kwambiri kuti muzigwira ntchito panyumba (nthawizonse mumakhala ndi chinachake chochita kupatulapo ntchito), ndipo muyenera kuyesetsa molimbika kuti mupeze zojambula zosiyanasiyana zomwe mungathe kuchita masewera olimbitsa thupi .

Sankhani Kutsutsana Kwako

Malingana ndi komwe mukusankha kuchita, zosankha zanu zidzasintha, koma zosankha zambiri ndizo:

• Palibe Chida : Simuyenera kuyamba ndi zipangizo zilizonse ngati muli oyamba kapena muli bajeti ndipo mukufuna kuyamba zosavuta. Ntchitoyi Yopanda Kulemera imakupatsani malingaliro a momwe mungathere masewera opanda zipangizo konse.
• Kukaniza Mipingo : Izi ndi zabwino kwazolowera kunyumba ndi oyendayenda, ndipo nthawi zambiri mumapezekanso ma gyms ambiri. Zitha kugwiritsidwa ntchito pazochitika zosiyanasiyana za thupi.
• Zisokonezo : Izi ndi zodula, ngakhale zilipo zambiri zomwe mungakwanitse. Pambuyo pake mudzafuna kupeza zolemera zosiyanasiyana, koma mukhoza kuyamba mosavuta ndi magulu atatu a zopopera: Kuika (3 mpaka 5 mapaundi kwa amayi, mapaundi asanu mpaka asanu), sing'anga (5 mpaka 10 mapaundi) kwa amayi, mapaundi 10 mpaka 15 kwa amuna), ndi ndalama zolemera (mapaundi 10 mpaka 20 kwa akazi, mamita 15 mpaka 30 kwa amuna).
• Makina : Mungagule masewera olimbitsira nyumba kapena kugwiritsa ntchito makina osiyanasiyana osiyanasiyana omwe mumapeza pa masewera olimbitsa thupi, ngati ndinu membala.
• Kettlebells : Ngati mukudziwa momwe mungawagwiritsire ntchito bwino, kettlebells ndi yabwino kumanga nyonga ndi kupirira. Ndi bwino kupeza malangizo kuchokera kwa katswiri asanawagwiritse ntchito, komabe.

Sankhani Zochita Zanu

Inu muli ndi zipangizo zanu zokonzeka, tsopano ndi nthawi yosankha masewera asanu ndi atatu kapena khumi, omwe amachokera ku zochitika zina pa gulu la minofu. Gwiritsani ntchito mndandandawu pansi pano kuti musankhe masewera olimbitsa thupi limodzi kuti muyambe. Kuti minofu ikuluikulu, monga chifuwa, mmbuyo, ndi miyendo, mutha kuchita masewera olimbitsa thupi limodzi. Izi zimaphatikizapo zipangizo zosiyanasiyana, kotero mungasankhe malinga ndi zomwe muli nazo.

• Chifuwa : Makina osindikizira mchifuwa, ntchentche, chifuwa, bench press
• Kubwerera : Mzere umodzi wamanja, mizera iwiri ya mkono, lat, malo othamanga, ntchentche zakumbuyo
• Mapepala : Makina osindikizira a pamwamba, kutsogolo kwawuka, kutsogolo kutsogolo, mizere yolunjika
• Biceps : Dumbbell biceps curls
• Triceps : mabodza a triceps akufutukuka, amakhala zowonjezera, triceps kuzungulira, kickbacks
• Thupi lakumtunda : Maselo, mapapo, kuwonongeka, ng'ombe imadzutsa, makina oyendetsa miyendo, akunyamuka
• Mitsempha : Mapuloteni a mpira, matabwa a nkhuni ndi gulu lokanizira, matabwa, matchikondo pambali

Ngakhale kuganizira kwanu kuli mbali ina ya thupi, nenani kutaya abs kapena kutaya mafuta m'mapuno, ndikofunikira kuti muzigwira ntchito zonse zomwe mukuchita. Kupepuka kwa malo sikugwira ntchito , kotero kumangokhalira kukweza mapewa anu kuti musakwaniritse cholinga chanu. Kodi ntchito ikupanga bwanji minofu yowonda ndi yopsereza kwambiri ma calories?

Akatswiri ambiri amalimbikitsa kuyamba ndi magulu akuluakulu a minofu ndikuyamba kupita kuzing'ono. Zochita zovuta kwambiri ndizo zomwe zimagwiritsidwa ntchito ndi magulu akuluakulu a minofu yanu, ndipo mudzafunikira minofu yanu kuti mupindule nawo kwambiri. Koma musamvere kuti ndinu ochepa. Mukhoza kuchita masewera anu mulimonse momwe mukukondera, ndi kusintha ndondomekoyi ndi njira yabwino yodzipangira nokha m'njira zosiyanasiyana .

Sankhani Mapu Anu ndi Zida

Mwaganiza zochita zomwe mukuyenera kuchita, koma nanga bwanji chiwerengero cha maselo ndi kubwereza? Chisankho chanu chiyenera kukhazikitsidwa pa zolinga zanu. American College of Sports Medicine imalimbikitsa 4 mpaka 6 kubwereza mphamvu ndi hypertrophy, 8 mpaka 12 kubwerera kwa mphamvu minofu ndi 10 mpaka 15 kubwerera kwa minofu chipiriro. Amalimbikitsanso kuti gawo limodzi la masewera olimbitsa thupi likhale lotopa ngakhale mutapeza kuti anthu ambiri amachita masewera awiri kapena atatu a zochitika zonse. Mwambiri:

• Kutayika kwa mafuta : Mmodzi mwa atatu kapena khumi (10) wa khumi ndi khumi ndi awiri (12) aliwonse amatha kugwiritsa ntchito zolemetsa zokwanira kuti mutha kukwaniritsa zomwe mukufuna.
• Kupeza minofu : Zisudzo zitatu kapena zambiri zapakati pa 6 mpaka 8 zimabwerera ku kutopa. Kwa oyamba kumene, dzipatseni nokha masabata angapo a chikhalidwe musanapite ku msinkhu uwu. Mungafunike malo owonetsera masewera ambiri.
• Zaumoyo ndi chipiriro : Mmodzi mwa atatu kapena khumi ndi awiri (12) mpaka 16 amatha kugwiritsa ntchito kulemera kwake kuti muthe kukwaniritsa zomwe mukufuna.

Kupuma Pakati pa Zochita

Gawo lina la maphunziro sikuti ndikuchita masewera olimbitsa thupi, ndikupumula pakati pa zochitikazo. Izi zimadza ndi zochitika, koma lamuloli ndilo, apamwamba kwambiri, amafupikitsa. Kotero, ngati inu mukupanga kachidindo 15, mukhoza kupumula mphindi 30 mpaka 60 pakati pa zochita. Ngati mukukweza kwambiri, nenani 4 mpaka 6 kubwereza, mungafunike mphindi ziwiri kapena kuposerapo.

Pamene mukukweza kutopa, pamafunika mphindi ziwiri kapena zisanu kuti minofu yanu ipumule. Mukamagwiritsa ntchito kulemera kwa thupi ndi kubwereza mobwerezabwereza, zimatenga pakati pa masekondi 30 ndi miniti kuti minofu yanu ipumule. Kwa oyamba kumene, kugwira ntchito kuutopa sikofunikira, ndipo kuyambira wamphamvu kwambiri kungayambitse kupweteka kwambiri kwa masewera olimbitsa thupi.

Kupuma Pakati pa Ntchito

The American College of Sports Medicine amalimbikitsa kuphunzitsa gulu lililonse la minofu kawiri kapena katatu pamlungu. Koma, nthawi yomwe mumakweza mlungu uliwonse zimadalira njira yanu yophunzitsira . Kuti minofu ikonzedwe ndi kukula, mufunikira mpumulo wa maola 48 pakati pa magawo olimbitsa thupi. Ngati mumaphunzitsa mwakuya , mutenge nthawi yaitali.

Kusankha Thupi Lanu

Kusankha kulemera kwamtunduwu kawirikawiri kumadalira kuchuluka kwa reps ndi kuyatsa zomwe mukuchita. Malamulo onse ndikutukula kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chofunikanso. Mwa kuyankhula kwina, inu mukufuna kuti rep rep mwisho ikhale yomaliza rep mungachite ndi mawonekedwe abwino.

Komabe, ngati ndinu oyamba kapena ngati mukudwala kapena mukudwala, mungafunike kupeŵa kutopa kwathunthu ndikupeza kulemera komwe kumakuvutitsani pa msinkhu womwe mungathe.

Kotero, mumadziwa bwanji kulemera kwake kuti muteteze thupi lanu?

Malangizo Osankha Zovala Zanu

• Kulemera kwa minofu, kulemera kwake kulemera kwake: Minofu ya glutes, ntchafu, chifuwa, ndi kumbuyo kawirikawiri zimatha kulemera kwambiri kuposa minofu yaing'ono ya mapewa, mikono, abs, ndi ana. Kotero, mwachitsanzo, mungafune kugwiritsa ntchito mapaundi okwana 15 kapena 20 pa squats ndi mapaundi 10 mpaka 15 pa makina oyifuwa.
• Nthawi zambiri mumakweza makina kuposa makina osokoneza bongo: Ndi makina, nthawi zambiri mumagwiritsira ntchito mikono yonse kapena miyendo yonse pazochitazo, pomwe, ndi ziwalo zogwira ntchito, aliyense amagwira ntchito payekha. Choncho, ngati mutha kugwiritsa ntchito mapaundi 30 kapena 40 pa makina osindikizira, mumatha kugwiritsa ntchito mapaundi 15 kapena 20 pa selo.
• Ngati ndinu oyamba, ndikofunika kwambiri kuganizira mawonekedwe abwino kusiyana ndi kukweza zolemetsa zolemetsa.
• Khalani okonzekera kuyesera: Zingatenge zolemba zambiri kuti muzindikire kulemera kwake komwe mukufunikira.

Njira yosavuta yodziwira kuchuluka kwa kulemera komwe muyenera kuigwiritsa ntchito paulendo uliwonse ndikuganiza.

Pano pali Momwe Mungayambitsire

1. Sankhani kulemera kolemera ndikupanga zofunda zomwe mumasankha, zomwe zingakwaniritsire mobwerezabwereza 10 mpaka 16.
2. Kuti muike awiri, yonjezerani kulemera kwanu ndi mapaundi asanu kapena ochulukirapo ndipo chitani chiwerengero chanu chobwerezabwereza . Ngati mungathe kuchita zambiri kuposa momwe mumafunira, mungathe kunyamula katundu wolemetsa ndikupitiriza, kapena mungopanga zomwe mwalembazo.
3. Kawirikawiri, muyenera kukhala ndi kulemera kokwanira kuti mutha kuchita zomwe mukufuna. Muyenera kukhala mukulimbana ndi rep rep mwisho, komabe amatha kumaliza ndi mawonekedwe abwino.

Kumbukirani kuti tsiku lililonse ndilosiyana. Masiku ena mutha kulemera kwambiri kuposa ena. Ndi momwe thupi limagwirira ntchito, choncho mvetserani ndi kuchita zomwe mungathe.

Zitsanzo Zochita Ntchito Zowesera

• Chotupa Choyamba ndi Kubwerera Kumbuyo
• Chiwonetsero Chogwiritsira Ntchito Thupi Lonse
• Woyamba Thupi Lonse - Mzere 2
• Choyamba Chophunzitsira Thupi
• Choyamba Chophunzitsira Thupi Lathu

Malangizo Othandiza Kugwira Ntchito Zabwino

Musanayambe kukhazikitsa ndondomeko yanu, sungani mfundo zazikuluzikulu m'maganizo:

1. Nthawi zonse muziwotha musanayambe kukweza zolemera. Izi zimathandiza kuti minofu yanu ikhale yotentha ndikupewa kuvulala. Mutha kutentha ndi cardio kapena kuchita masewera olimbitsa thupi musanapite kulemera kwambiri .
2. Kwezani ndi kuchepetsa zolemera zanu pang'onopang'ono. Musagwiritse ntchito msinkhu kukweza kulemera kwake. Ngati mukuyenera kusinthana kuti mukhale wolemera, mwayi mukugwiritsa ntchito kwambiri.
3. Kupuma . Musati mupume mpweya wanu, ndipo onetsetsani kuti mukugwiritsa ntchito kayendedwe kathunthu mu kayendedwe kake.
4. Imani bwino . Samalani ndi kuika kwanu, ndipo musalole kuti musagwire ntchito iliyonse kuti mukhale osamala komanso muteteze msana wanu.
5. Konzekerani kukhumudwa. Zimakhala zachilendo kuti mumve chisoni mukayesa ntchito yatsopano.

Kupeza Thandizo Lina

Njira yanu yoyamba pakukhazikitsa ndondomeko ndi kusankha masewera olimbitsa magulu anu onse a minofu ndipo, ndithudi, kukhazikitsa mtundu wina wa pulogalamu . Muli ndi njira zambiri zomwe zingakuthandizeni pamodzi:

• Gwiritsani Mphunzitsi Wanu
• Yesani Mavidiyo Ogwira Ntchito Kumudzi
• Gwiritsani Ntchito Wophunzitsa Mwini Webusaiti
• Yesani Fitness App

Kupeza Thandizo Lina

Njira yanu yoyamba pakukhazikitsa ndondomeko ndi kusankha masewera olimbitsa magulu anu onse a minofu ndipo, ndithudi, kukhazikitsa mtundu wina wa pulogalamu . Ngati ubongo wanu umangotulukira pamalingaliro, muli ndi zinthu zambiri zomwe mungachite:

• Gwiritsani Mphunzitsi Wanu
• Yesani Mavidiyo Ogwira Ntchito Kumudzi
• Gwiritsani ntchito Mphunzitsi Wophunzira pa Intaneti
• Yesani Fitness App

Ngati Ndiwe Wodzikonda-Wodzikonda

Kwa oyamba kumene , mukufuna kusankha masewera olimbitsa thupi 8-10, omwe amachokera ku zochitika zina pa gulu la minofu.

Mndandanda womwe uli pansipa uli ndi zitsanzo. Pano pali zomwe mukuchita: Sankhani masewera olimbitsa thupi limodzi pa gulu la minofu kuti muyambe. Kuti minofu ikuluikulu, monga chifuwa, mmbuyo ndi miyendo, mukhoza kuchita zambiri zolimbitsa thupi:

• Chifuwa : bench press , chifuwa makina osindikizira , zifuwa zapachifuwa ndi makina osokoneza bongo , pushups
• Kubwerera : mzere umodzi wa mkono , zowonjezera mmbuyo , lat pulldowns
• Magulu : makina apamwamba , kukweza mmwamba , kutsogolo kumadzuka
• Zilumikizidwe : zophimba mapiritsi , zophimba nyundo , zopiringa zamkati

• Triceps : ayesetseni zowonjezereka , kuzisambira , kuwombera
• Thupi la pansi : masewera , mapapo , makina osindikizira am'miyendo , kufa , ng'ombe imadzutsa
• Mimba za abdominals : ziphuphu , zowonongeka , matabwa , mapepala amtundu

Mukufuna kuti ena apangidwe kale? Ndili ndi nsana.

Kukonzekera Kukonzekera

• Chotupa Choyamba ndi Kubwerera Kumbuyo
• Chiwonetsero Chogwiritsira Ntchito Thupi Lonse
• Mphindi 15-30 Mphindi Yoyenda Dera
• Zowonjezera zambiri kwa Oyamba

Zotsatira za Zochita

• Onetsetsani kuti mumasankha zochita zolimbitsa thupi.
• Minofu kuntchito ikuphatikizapo: Chifuwa, kumbuyo, mapewa, biceps, triceps, quadriceps, hamstrings, ng'ombe, ndi m'mimba.
• Ngati mutasiya gulu lililonse la minofu, izi zingachititse kuti mukhale osalinganika mwakuthupi ndipo mwinamwake mungayambe kuvulala.

Akatswiri ambiri amalimbikitsa kuyamba ndi magulu akuluakulu a minofu ndikuyamba kupita kumagulu ang'onoting'ono. Zochita zovuta kwambiri ndizo zomwe zimachitidwa ndi magulu akuluakulu a minofu ndipo mukufunikira minofu yanu yaing'ono kuti mupindule kwambiri ndi zochitikazi. Koma, musamvere kuti ndinu ochepa. Mukhoza kuchita masewera anu mulimonse momwe mumakondera ndikusintha dongosolo ndi njira yabwino yodzipangira nokha m'njira zosiyanasiyana .

Ambiri Amatsitsimula / Amasintha Kuti Achite

Mwaganiza zochita zomwe mukuyenera kuchita, koma nanga bwanji chiwerengero cha maselo ndi kubwereza? Chisankho chanu chiyenera kukhazikitsidwa pa zolinga zanu. Nyuzipepala ya American College of Sports Medicine imalimbikitsa 8-12 kubwezeretsa mphamvu ya minofu ndi 10-15 kubwezeretsa kwa chipiliro. Iwo amalimbikitsanso osachepera 1 gawo lililonse la kutopa ngakhale mutapeza kuti anthu ambiri amachita pafupifupi 2-3 maselo a ntchito iliyonse.

Mwambiri:

• Kuperewera kwa mafuta : 1-3 mapepala a 10-12 akugwiritsira ntchito ntchito yolemera kuti mutha kukwaniritsa zokhumba zomwe mukufuna.
• Kupeza minofu : 3+ seti ya 6-8 yobwereka ku kutopa. Kwa oyamba kumene, dzipatseni nokha masabata angapo a chikhalidwe musanapite ku msinkhu uwu. Mungafunike malo owonetsera masewera ambiri.
• Za thanzi ndi kupirira : Masewera 1-3 a 12-16 abwereza kugwiritsa ntchito zolemetsa kuti mutha kukwaniritsa zofuna zomwe mukufuna.

Kutalika Kwambiri Pakati pa Zochita / Zochita Zochita

Izi zidzadalira cholinga chanu. Kuthamanga kwakukulu (mwachitsanzo, pakunyamula zolemetsa) kuchita masewera kumafuna kupuma kwanthawi yaitali. Mukamakweza kutopa, pamafunika mphindi ziwiri kapena zisanu kuti minofu yanu ipumire pazotsatira. Mukamagwiritsa ntchito kulemera kwa thupi ndi kubwereza mobwerezabwereza, zimatenga pakati pa masekondi 30 ndi 1 miniti kuti minofu yanu ipumule.

Nyuzipepala ya American College of Sports Medicine imalimbikitsa kuphunzitsa gulu lililonse la minofu 2 mpaka 3 pa sabata. Koma, nthawi yomwe mumakweza mlungu uliwonse zimadalira njira yanu yophunzitsira . Kuti minofu ikonzedwe ndi kukula, mufunikira mpumulo wa maola 48 pakati pa magawo olimbitsa thupi.

Ngati mumaphunzitsa mwakuya , mutenge nthawi yaitali.

Kumene Tingachite Ntchito

Simukuyenera kujowina masewera olimbitsa thupi kuti muphunzire mwamphamvu. Masewera olimbitsa thupi ndi abwino chifukwa mudzatha kugwiritsa ntchito makina awiri ndi zolemera , choncho muli ndi zosiyanasiyana. Ngati mulowa nawo masewera olimbitsa thupi, ndibwino kuti muphatikize mitundu yonse ya zipangizo zomwe mumakonda kuchita popanga zolimbitsa thupi. Phunzirani zambiri za zolemera zapadera ndi makina .

Ngati mwasankha kugwira ntchito panyumba , pali zinthu zingapo zomwe mukufuna kuganizira kugula:

• Kukaniza magulu kuli pafupi $ 6 mpaka $ 15. Iwo ndi ochepa, owala, amayenda bwino, ndipo mumakhala ndi thupi lonse lochita nawo ntchito.
• Zisokonezo ndi zotsika mtengo ndipo mukhoza kuchita nawo masewera olimbitsa thupi. Pezani iwo ku Target kapena ku Walmart. Zosankha zina zimaphatikizapo sebuketi, masewera olimbitsa thupi , ndi / kapena benchi yolemera.
• Bwalo lochita masewera olimbitsa thupi lingagwiritsidwe ntchito pa chirichonse kuchokera pa ntchito yapakati kupita ku bench yolemera ndipo ndi njira yabwino yogwirira ntchito molimbitsa ndi kukhazikika pamene mukukhazikitsa mphamvu ndi chipiriro.
• Kuti mudziwe zambiri, onani Home Fitness Equipment

Mmene Mungadziŵire Momwe Mungaperekere Kuchuluka

Kusankha kulemera kwamtunduwu kawirikawiri kumadalira kuchuluka kwa reps ndi kuyatsa zomwe mukuchita. Lamulo lalikulu ndikutukula kulemera kokwanira kuti mutha kukwaniritsa chiwerengero chofunikanso. Mwa kuyankhula kwina, inu mukufuna kuti rep rep mwisho ikhale yomaliza rep mungachite ndi mawonekedwe abwino.

Komabe, ngati ndinu oyamba kapena ngati mukudwala kapena mukudwala, mungafunike kupeŵa kutopa kwathunthu ndikupeza kulemera komwe kumakuvutitsani pa msinkhu womwe mungathe.

Kotero, mumadziwa bwanji kulemera kwake kuti muteteze thupi lanu?

Malangizo Osankha Zovala Zanu

• Zowonjezera minofu, kulemera kwake kulemera kwake - Minofu ya glutes, ntchafu, chifuwa, ndi kumbuyo kawirikawiri zimatha kulemera kwambiri kuposa minofu yaing'ono ya mapewa, mikono, abs ndi ana. Kotero, ndimakonda kugwiritsa ntchito mapaundi okwana 15 kapena 20 ndi masentimita 10 mpaka 15 pa makina apachifuwa, kuti ndikupatseni lingaliro.

• Nthawi zambiri mumakweza makina kuposa makina osokoneza bongo - Ndi makina, nthawi zambiri mumagwiritsa ntchito mikono yonse kapena miyendo yonse yazizoloŵezi zomwe mukuchita, pomwe muli ndi ziwalo zogwiritsira ntchito. Choncho, ngati mutha kugwiritsa ntchito mapaundi 30 kapena 40 pa makina osindikizira, mumatha kugwiritsa ntchito mapaundi 15 kapena 20 ndi zopopera.
• Ngati ndinu oyamba, ndikofunika kwambiri kuganizira mawonekedwe abwino kusiyana ndi kukweza zolemetsa zolemetsa.
• Zingatenge zolemba zambiri kuti muzindikire kulemera kwake komwe mukufunikira

Njira yosavuta yodziwira kulemera kwake komwe muyenera kugwiritsira ntchito paulendo uliwonse ndikuganiza (osati sayansi, huh?).

Pano pali Momwe Mungayambitsire

1. Sankhani kulemera kwake ndipo muzisangalala ndi zomwe mumasankha, zomwe zingakwaniritsire mobwerezabwereza zapakati pa 10 mpaka 16.
2. Khalani 2, yonjezerani kulemera kwanu ndi mapaundi asanu kapena ochulukirapo ndipo chitani chiwerengero chanu chobwerezabwereza . Ngati mungathe kuchita zambiri kuposa momwe mumafunira, mungathe kunyamula katundu wolemetsa ndikupitiriza kapena kungolemba zolemba zanu.
3. Mwachidziwikire, muyenera kukhala akulemera mokwanira kuti mutha kuchita zofuna zanu. Muyenera kukhala mukulimbana ndi rep rep mwisho, komabe amatha kumaliza ndi mawonekedwe abwino.

Kumbukirani kuti tsiku lililonse ndilosiyana. Masiku ena mudzakweza kuposa ena. Ndi momwe thupi lakale limagwirira ntchito, choncho mvetserani ndi kuchita bwino.