Kuponya mabokosi ofulumira pa thumba lowombera sikungakhale kovuta, koma ngati simunagwiritse ntchito thumba lalikulu pamene mukuchita masewera a bokosi, muli muvuto. Matumba ambiri olemetsa amatha kupitirira pakati pa 50 ndi 150 mapaundi. Choncho nthawi zonse mukakhala mu thumba, chipewa chanu, phazi, kapena mawondo amatha kukana. Choyamba (ndi zinazake zosayembekezereka) zimakhudza pang'ono, ndipo sikudzatenga nthawi yaitali kuti muzindikire kuti simungathe kutaya ziphuphu zofewa. Muyenera kugwiritsira ntchito thupi lanu lonse, kuphatikizapo maziko anu, mapewa, ndi chiuno, kuti muyendetse bwino kayendetsedwe kanu pamene mukugunda thumba.
Inde, zochitika zilizonse zomwe zimafuna mtundu uwu wa thupi-zothandizana nazo zingakuthandizeni kuyaka makilogalamu ndi kulimbikitsa magulu anu akuluakulu a minofu. Komabe, kuposa pamenepo, bokosi loyendetsa thumba lalikulu (kapena munthu weniweni) ndilo limodzi mwa machitidwe olimbitsa mtima omwe amapereka thupi, kupuma kwa mafupa. Phunziro lina la 2008 lomwe linafalitsidwa mu Applied Physiology, Nutrition, ndi Metabolism , linapeza kuti abambo azimayi ambiri amakhala ndi mitsempha yapamwamba yambiri ya minofu kusiyana ndi akazi ena a msinkhu womwewo ndi miyeso yambiri. Bokosi, mwachiwonekere, limapangitsa thupi kukhala labwino.
Pochita masewera olimbitsa thupi ndi malo ogulitsira masewera olimbitsa thupi omwe amapita kuti apatsidwe mwayi wopita kwa anthu onse, zikwama zowonongeka zimakhala zotentha kwambiri . Ngati mumayesedwa kugula thumba la ntchito yopangira kunyumba , kapena ngati masewera olimbitsa thupi ali ndi thumba kapena ziwiri zomwe mungagwiritse ntchito nokha, ganizirani kupereka ntchitoyi.
Reggie Chambers, waphunzitsi waumwini wa NASM komanso wolemba masewera olimbitsa thupi komanso ochita masewera olimbitsa thupi omwe amaphunzitsa ku Limelight Fitness Center ku Manhattan, awonetseratu masewerawa palimodzi, akuwongolera ngati imodzi mwa zokonda zake. Kuti mutsirizitse ntchitoyi, yesetsani kuchita masewera olimbitsa thupi mogwirizana ndi nthawi yoperekedwa. Pambuyo pochita zochitika zonse, pumulani kwa mphindi, ndi kubwereza mndandanda kachiwiri kwa mphindi 20. Maminiti makumi awiri mwina sangawoneke ngati zambiri, koma musamvetsetse vutoli-muli otsimikizirika kuti mutsegule thukuta.
Konzekera
Musanayambe kuchita masewera olimbitsa thupi monga kumenyana ndi bokosi, nkofunika kuti mutenge mphindi zisanu kapena 10 mutenge. Kugwira ntchito mwakhama komanso kothandiza kumafunika kukuthandizani kudzera m'mayesero omwe amatsanzira zomwe mukuchita panthawi yopuma. Chitani zotsatirazi izi kwa masekondi 30, mutsirizitse mndandanda katatu kapena kanayi.
- Jog m'malo, masekondi 30
- Kudumpha jacks, masekondi 30
- Magulu a ndege , masekondi 30
- Mabokosi a mthunzi, masekondi makumi atatu : Muwombere mphepo pamlengalenga, mmanja osakanikirana pamene mumapunthwa mopanda pang'onopang'ono kuchokera kumapazi mpaka phazi ngati bokosi
- Mbalame yaikulu kwa galu wakugwa pansi , masekondi 30: Yambani mmwamba pamwamba kapena pamtunda, kenaka mukanize mchiuno mwako kudutsa padenga pamene mukukweza mapewa anu ndikufika pazitsulo zanu kuti mubwere kwa galu wotsika; Bwererani kumalo apamwamba ndipo mupitirize kusinthana pakati pa awiriwo.
Jab - Cross-Squat
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Imani kuti muyang'anire thumba lachikwama mumalo a bokosi. Mapazi anu ayenera kukhala patali pambali ndikugwedezeka ndi phazi limodzi kutsogolo kwa lina. Ngati mumayang'ana pansi, zala za kumapazi anu kutsogolo ziyenera kugwirizana ndi chidendene cha phazi lanu lakumbuyo, ndipo zala ziwiri zazitali ziyenera kuwonetsera pa digiri ya digiri 45 pa thumba.
Kwezani manja anu, kuwaika iwo ngati mwakonzeka kukwapula, kukumbukira kuti mmodzi wa iwo ayenera kuteteza nkhope yanu nthaŵi zonse. Ponyani ziphuphu ziwiri mwatsatanetsatane-kumenyedwa koyamba ndi mkono wanu wamanzere, kenako kuwoloka ndi ufulu wanu-musanachite squat. Nthawi yomweyo bwererani kuimirira ndikupitirizabe kuyenda motsatira masekondi 45.
Pamene mphindi 45 zatha, pumulani mphindi 15 musanayambe kuchita masewero olimbitsa thupi.
Cross Punches, Dominant Side
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Malingana ndi Chambers, zikwapu zaphambano zimapangidwa kuti zigwirizane ndi mapewa ndi mikono. Ngati mukuganiza kuti masekondi 45 ndi osavuta, akuti inu muyenera kutsimikiza kuti mukuponyera mphamvu yanu pamtanda uliwonse, kusunga zolimba ndi kuyang'aniridwa ndi dzanja lanu losagwira ntchito.
Chinyengo apa ndikumvetsetsa kuti mphamvu ya mtanda imachokera pakusunthira kulemera kwanu pamene mutenga. Ngati muli ndi dzanja lolunjika, yikani ndi bokosi lakumanzere ndi phazi lanu lakumanzere, kulemera kwanu makamaka kumbuyo kwa phazi lanu lakumbuyo kotero kuti malo anu ozungulira amagwedezeka pang'ono ndi thumba. Ngati muli ndi dzanja lamanzere, khalani pansi, choncho phazi lanu lamanja liri patsogolo ndipo phazi lanu lakumanzere lili kumbuyo.
Pamene mutenga nkhonya yanu m'thupi lanu ndi dzanja lanu lamphamvu, mumasuntha kulemera kwanu, pogwiritsa ntchito mphamvu yanu yolemera kuti mugwiritse ntchito chikwama chanu ku thumba. Pamapeto pa nkhonya, onetsetsani kuti dzanja lanu likubwerera kumalo ake kutsogolo kwa nkhope yanu mmalo mozembera pansi. Muyenera kupititsa patsogolo kulemera kwanu ku malo oyambira kuti mupange mtanda wina wamphamvu.
Pitirizani pa masabata makumi asanu ndi awiri mukugwiritsa ntchito dzanja lanu lamphamvu. Kupuma kwa mphindi 15 musanapitirize kuchita masewero olimbitsa.
Miphambano ya Miphambano, Zosagonjetseka
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Lembani zochitika zomwezo monga kale, panthawiyi ndikuyang'ana mbali yanu yopanda mphamvu. Ngati muli ndi dzanja lolunjika ndipo mutangotsala pang'ono kugwiritsa ntchito dzanja lanu lakumanja, nthawi ino mugwiritse ntchito dzanja lanu lamanzere, mutha kukhala mu bokosilo ndi phazi lanu lamanja, phazi lanu lakumanzere, phazi lakumanzere.
Mofananamo, ngati muli ndi dzanja lamanzere ndipo mutangomaliza kampeni ya mtanda pogwiritsa ntchito dzanja lanu lakumanzere, nthawi ino mugwiritse ntchito mkono wanu wakumanja. Kukhazikika mu bokosi ndi phazi lanu lakumanzere, phazi lanu lamanja kumbuyo, ndi kulemera kwanu kumasunthira kumbuyo kwa phazi lakumbuyo.
Mphindi 45 yamphonya amphamvu a mtanda. Kupuma kwa mphindi 15 musanayambe kuchita masewero olimbitsa.
Kombos-Kick Punch Combos
Nthawi: masekondi 90 amagwira ntchito, masekondi 30 apuma
Ikani timer kwa masekondi 90 ndipo malizitsani zochuluka monga momwe zingathere pa mndandanda wazinthu zina:
- Kuwombera kokwera kwa mbali zamanja
- 30 nkhonya zolunjika
- 10 zobwezeretsa kumbuyo
- 30 nkhonya zolunjika
Kuti ayambe, Chambers akuti aime pafupi ndi mwendo wam'mbali kutali ndi thumba lakumanga kotero mbali yako yamanja ikuyang'anila thumba. Lowani mu bokosi lanu lamanja ndi kumbuyo kwa manja anu, dzanja lanu lamanzere likuyang'ana nkhope yanu ndi dzanja lanu lamanja kutsogolo kwachitsulo chanu. Yambani m'chiuno mwanu, kusuntha kulemera kwanu kumapazi anu akumanzere musanasunthike, mutakweza mwendo wanu wakumanja pansi ndikuwongolera bondo lanu. Gwitsani phazi lanu lamanja mwamphamvu pamene mukukweza bondo lanu ndi kukwapula, kugunda thumba lolemera ndi chidendene cha phazi lanu lakumanja. Phazi lanu lamanja liyenera kusinthasintha ndi chidendene chanu kutuluka kunja kotero chimapangitsana choyamba ndi thumba. Bweretsani phazi lanu ndi bondo mwamsanga, mubweretse phazi lanu lamanja kumbuyo. Kutsiriza 10 kumabwereza mofulumira komanso mwamphamvu momwe mungathere musanasinthe mbali
Mukangopanga katatu kumbali yakumanja, perekani makapu 30 molunjika pa thumba ndi dzanja lanu lakumanja. Sinthirani malo anu kuti mbali yanu yakumanzere iwononge thumba, kenako pitirizani, nthawi ino mutenge mphindi 10 zotsalira ndikutsatira ndodo 30 zolunjika ndi mkono wanu wamanzere.
Lembani zochuluka mozungulira momwe zingathere mu masekondi 90. Kupuma kwa masekondi 30 musanayambe kuchita masewero olimbitsa.
Lunge - Kick ndi Jab - Mtanda
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Imani kuti muyang'ane thumba lachikwama kuti muyime pafupi ndi kutalika kwa mwendo. Bwererani mmbuyo ndi phazi lanu lamanja kuti mupange mzere wotsalira . Kuchokera pansi pa lunge, muthamangitse mwamphamvu, kusuntha kulemera kwanu kumapazi anu akumanzere pamene mukubwerera kuima. Pamene mukuchita, sungani bondo lanu lakumanja kutsogolo kwa thupi lanu kuti muthe kutsogolo, mutambasule mwendo wanu wakumanja kuti muthe chidendene chakumanja mu thumba lachikwama. Kuchokera pano, Chambers akunena kuti abweretse phazi lanu lamanja mmalo mwa masewera a bokosi motero mapazi anu amanjenjemera musanachite nkhonya zinai, kusinthana manja ndi nkhonya iliyonse.
Yambani mwatsatanetsatane mbali, nthawi ino mukuchita mzere wotsalira ndi kutsogolo kutsogolo ndi mwendo wanu wakumanzere musanachite miyendo inayi ya mtanda.
Pitirizani kusinthana mbali panthawi ya nthawi. Pambuyo pa mphindi 45 za ntchito, pumulani kwa mphindi 15 musanayambe kuchita masewero olimbitsa.
Nkhonya, Kwambiri
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
"Ichi ndi chodabwitsa kwambiri chomwe chimaphatikizapo kuwerenga," adatero Chambers. Nkhonya za ndowe zimafuna kuyenda mwamphamvu, kokonda thupi komwe kumawombera, mapewa, komanso ngakhale m'chiuno.
Yambani mndandanda wamasewero ndi phazi lanu lalikulu lomwe likugwedezeka kumbuyo (ngati inu mukulondola, phazi lanu lamanja liyenera kubwerera). Tembenuzani phazi lanu lakumbuyo mu madigiri oposa 45 ndipo muyese kulemera kwanu pakati pa miyendo yanu. Kwezani chidendene chake kumbuyo ndikubweretsa manja anu mmwamba. Gwiritsani ntchito dzanja lanu lamphamvu pogwiritsa ntchito dzanja lanu lamphamvu popotoza msana wanu kutsogolo pamene mukuyendetsa phazi lanu lakumbuyo ndikugwiritsira ntchito mphamvu yanu yaikulu kuti mulowetse dzanja lanu mmwamba ndi thupi lanu kuti mukhomere chikwama pambali kuti phokoso lanu likhale lofanana ndi nthaka pamaso pa nkhope yanu. Bwererani ku malo oyamba ndikupitilira mofulumira komanso mwamphamvu momwe mungathere pa masekondi 45 onse.
Kupumula kwa masekondi 15 ndiye kuti mupange kayendedwe komweko kumbali ina.
Nsomba, Zosagonjetseka
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Mukamaliza kukwera ndi dzanja lanu lopambana, mudzabwerezanso zochitikazo, panthawiyi mutagwiritsa ntchito dzanja lanu lopanda mphamvu kuti mupereke ziphuphu. Yambani ndi nsapato yanu yomwe simukulimbana nayo ndi kubwereza mchiuno, pivot, ndi punch.
Pitirizani kwa masekondi 45 musanayambe mphindi zisanu ndi ziwiri. Pitirizani ku zochitika zotsatirazi.
Burpe ndi Pushup - Zipangizo Zowongoka - Zikwekhwe
Nthawi: masekondi 45 amagwira ntchito, mphindi zisanu ndi ziwiri zatsala
Ichi ndi zochitika zomalizira mndandanda musanapeze mphindi yokwanira yopumula. Gwiritsani ntchito mwamphamvu ndi kumaliza mwamphamvu.
Imani pafupi ndi mkono wa kutali kutali ndi thumba lanu lakuwombera ndi phazi lanu-mmbali kutali, mawondo akuwerama pang'ono. Pangani burpee :
- Pewani pansi, ikani manja anu pansi pansi pamapewa ndi phazi lanu kapena muthamangire miyendo yanu kuti thupi lanu likhale pamalo apamwamba ndi lanu lolimba ndipo thupi lanu likhale loyendayenda kuchokera ku zidendene kupita kumutu.
- Pangani phokoso, kugwedeza zitsulo zanu pamene mukuchepetsa chifuwa chanu pansi. Bwererani kumbuyo ku malo apamwamba.
- Khwererani kapena bwerani kumbuyo kwa mapazi anu.
- Kuchokera pano, phulani pamwamba, kudumphira molunjika mlengalenga.
- Land mofewa ndi mawondo anu ndi chiuno mwakachetechete pang'ono.
Landani ndi mapazi anu muzithunzi zochepa zokhudzana ndi bokosi. Nthawi yomweyo yesani thumba lolemera ndi thumba lolunjika kuchokera kumanzere lanu pomwe dzanja lanu lamanja. Tsatirani nkhonya zolunjika ndi kumanzere ndiye ndowe yolondola.
Pitirizani kuwonetsa zochitikazo, kukwaniritsa maulendo ochuluka momwe zingathere mu masekondi 45.
Kuwonetseratu Bonasi: Pushup ndi Punching Pezer Pyramid
Ngati mphindi yokwanira 20 yochita masewera olimbitsa thupi ikuwoneka ngati yopanda kanthu kwambiri, ganizirani kuyesera njirayi mwamsanga ndi yothandiza kuchokera kwa Jimmy Fusaro, yemwe anali msilikali wakale komanso wophunzitsa nthawi zonse ku X Fit Training. Kusintha pakati pa pushups ndi kuwombera ndi ndondomeko yowonjezera piramidi:
- 10 pushups
- Ziphuphu 10
- 9 pushups
- Ziphuphu 9
- 8 pushups
- Nkhonya 8
- ...
Pitirizani kuchotsa kubwereza kamodzi kuchokera nambala yapitayi mpaka mutatsiriza ndi pushup imodzi ndi nkhonya imodzi.
Kukongola kwa kalembedwe kotereku ndiko kuti ndizosasintha. Mwachitsanzo, mmalo mochita pushups, mungathe kuchita masewera kapena mapapo kapena mabomba. M'malo mochita ziphuphu zoongoka, mungathe kupatulira mbali imodzi kapena kuphatikizapo mafashoni ena a nkhonya, monga ndowe kapena maulendo. Mwinanso mukhoza kumangokhalira kukankha m'malo mwa nkhonya.
Komanso, mukhoza kusunga nthawi zonse. Mukamapanga piramidi mpaka kubwereza kamodzi pa zochitika zonse, mukhoza kubwereranso piramidi powonjezeranso kubwerezabwereza kuntchito iliyonse mpaka mutabwezeretsanso kubwereza kwanu.
Kuchita mphindi zinayi kapena zisanu zokha za mafilimu amenewa ndizopambana kwambiri pamapeto pake.
> Chitsime:
> Trutschnigg B, Chong C, Habermayarova L, Karelis AD, Komorowski J. "Amayi opha nsomba amakhala ndi mitsempha yambiri ya mafupa ngakhale kuti mafuta amachepetsa thupi, amawononga ndalama zambiri komanso amakhala ndi oligomenorrhea." Kugwiritsa ntchito Physiology, Nutrition, ndi Metabolism. 2018. DOI: 10.1139 / H08-071.