Pamene mukukula, moyo wokhutira ndi wofunikira kuposa kale lonse. Monga momwe dziko limakuuzani kuti ndi nthawi yopuma pantchito, kumasuka, ndi kuchitapo kanthu, thupi lanu likukhumba kuti mupitirize kusuntha. Ndipo ngakhale mutakhala wokonzeka kuchoka pa 9-5 wanu, musamangidwe nsapato zanu zoyamba . Chowonadi ndi chakuti ngati mukufunadi kusangalala ndi zaka za golidi ndikupeza nthawi yochuluka kwambiri kuchokera kwa iwo, njira yanu yabwino ndiyo kuchita masewera olimbitsa thupi .
M'nkhani yakuti Achikulire Okalamba Amasangalala ndi Moyo Wochulukirapo, American Council on Exercise reports, "Pamene mukukula ... kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kulimbitsa mphamvu, kusunga ufulu wanu, ndi kusamalira zizindikiro za matenda kapena ululu. Kuchita masewera olimbitsa thupi kumatha kusintha zina mwa zizindikiro za ukalamba. "Wow! Mukugulitsidwa pano? Koma dikirani, pali zambiri. Pamene mukuyenda ulendo wanu wa tsiku ndi tsiku kumakhala chigawo chofunika kwambiri cha phokosoli, kulowa mu mphamvu yanu yophunzitsanso mphamvu ndi gawo lomwe lidzasokoneza moyo wanu. Chigawo cha Kuletsa ndi Kupewa Matenda ("CDC") chimalimbikitsa mphamvu kwa akuluakulu kuti athe kuchepetsa zizindikiro za matendawa:
- Arthritis
- Osteoporosis
- Matenda a shuga
- Kunenepa kwambiri
- Ululu wammbuyo
- Kusokonezeka maganizo
Nkhani yabwino ya zonse ndikuti kukolola mphotho ya kuphunzitsa mphamvu sikuyenera kuikapo ntchito yovuta kapena kupita ku masewera olimbitsa thupi. Ntchito zosavuta kwambiri, zopindulitsa zingatheke pakhomo panu. Sitikunena kuti kupita ku masewera olimbitsa thupi kapena malo olimbitsa thupi si maganizo abwino.
Ndipotu maofesi ambiri amapereka maphunziro apadera kwa akuluakulu komanso ogwira ntchito omwe angathe kukutsogolerani njira zoyenera zolimbitsa thupi. Komabe, izi zogwira ntchito mphindi 20 zikhoza kuchitika kulikonse, nthawi iliyonse. Zonse zomwe mukusowa ndi piritsi (mapaundi 3-5, kuyamba mapaundi 8-10 pamene mumakula) ndi nsapato zabwino ndipo mwakonzeka kuti mupeze zatsopano! Zotsatira zabwino, fufuzani mnzanu kapena mnzanu kuti atenge vutoli ndi inu. Mudzapatsana wina ndi mzake kuti mukhale osungika mukamakhala limodzi.
Kutentha: Mphindi 4
Ndikofunika kwambiri kuti mutenthe, makamaka pamene mukulamba. Malingana ndi American Heart Association, "Kutentha bwino kumawonjezera mitsempha yanu, kuonetsetsa kuti minofu yanu imaperekedwa bwino ndi mpweya. Pang'onopang'ono kukweza mtima wanu, kutentha kumathandizanso kuchepetsa nkhawa mumtima mwanu. "
Pitilizani 4 kutentha kumayenda kwa mphindi imodzi iliyonse popanda kupumula pakati.
Kuthamanga pamalo - 1 Minute
Poganizira zosowa za thupi lokalamba, ngati kuyenda kochepa kukuthandizani bwino, ingoyendani ndi maondo akulu mmalo mwa mphindi imodzi.
Kupalasa - 1 Minute
Kupalasa ndi njira yabwino yotentha thupi lakumwamba ndikupeza magazi akuthamanga. Chitani kwa mphindi imodzi.
A) Imani ndi mapazi pang'ono kusiyana ndi mapewa ndipo muweramitse mawondo pang'ono. Onetsani maziko kuti musunge malo anu.
B) Kutambasula mkono umodzi panthawi imodzi mofulumira.
Kanyama Thrusters
A) Yambani kuyima ndi mapazi ochulukirapo kusiyana ndi mtunda wautali ndipo mutembenukire mapazi onse awiri mu njira imodzi kuti matchulidwe atsatire ngati muli mumdima wosazama. Bondo lakumbuyo ndiloling'ono la digirii 90 ndi chidendene cha mmbuyo chinakwezedwa. Zida zimasungidwa patsogolo pa chifuwa.
B) Bweretsani bondo lakumbuyo kuti mukweze kutalika kwa manja ndi manja mpaka pa ntchafu. Bweretsani phazi pansi ndi kubwereza.
Basic Squat - 1 Minute
Malizitsani kutentha kwanu ndi masewera. Yesetsani kuchepetsa kugwedezeka kwanu kuti muzisunga m'manja mwakuya ndikukulepheretsani kutenga "msinkhu" mutayenda.
A) Imani wamtali ndi mapazi anu m'chiuno . Manja anu, mawondo, ndi zala zanu zonse ziyenera kutsogolo. (Gwirani zitsulo m'manja kuti mupange zovuta).
B) Bwerani mawondo anu ndikufutukula matanthwe anu kumbuyo monga ngati mutakhala pansi pa mpando. Onetsetsani kuti mukugwada ndi zala zanu ndi kulemera kwanu. Bwerani kumbuyo.
Ntchito - Mphindi 15
Pezani zochitika zotsatirazi pa nambala yowonjezeredwa yobwereza. Dinani pa dzina la zochitikazo kuti mufotokoze chithunzi ngati mukufunikira. Pumulani mphindi imodzi pakati pa ntchito iliyonse.
Kalatolo Wokongoletsera
A) Yambani mu malo ochepa, kulemera kumbuyo kwa zidendene ndi manja kumbali yayitali kumbali zonyamulira.
B) Finyani zokhuta zanu kuti mupitirize kukweza bondo lanu lakumanja pamene mukupiringa zolemera ku mapewa anu.
C) Pang'onopang'ono kuchepetsa zolemerazo ndi kubwerera ku malo otetezeka. Bwerezani ndi bondo lakumanzere.
Pangani 8-12 pambali ndikupumula mphindi imodzi.
Zolinga: mabiceps, glutes, quads
Pamtima Pamodzi Press
A) Yambani ndi phazi pamapazi kutali. Bweretsani kumbali kuti mupange cholinga cha positi ndi manja, zitsulo zimakhala pambali pamutu, ndipo m'mimba muli zolimba.
B) Limbikitsani kupopera mpaka pang'ono mpaka manja ali olunjika. Pang'onopang'ono bwererani ku malo oyambira ndi ulamuliro. Bwerezani kwa nambala yofunikanso yopitilira.
Pangani zovuta: Kugwira ntchito mwakhama ndikukhazikitsa bwino, imani pa phazi limodzi ndikuchita hafu, kenako phazi lina.
Pezani zolemba 8-12. Pumula mphindi imodzi.
Zolinga: mapewa, biceps, kubwerera
Bweretsani Gulu la Double Arm Row
A) Yambani ndi miyendo palimodzi ndikukhalanso m'mimba yochepa yokhala ndi mimba. Zida zili kutsogolo kwa thupi lomwe limagwira zitsulo zam'mwamba pamtambo wam'chiuno ndi mitengo ya kanjedza yomwe ikuyang'ana padenga.
B) Lembani minofu kumbuyo kwa mchiuno mwakachetechete mukumbatirana thupi la mbali kuti mukumva lats ndi triceps ndikuchita ndi kubwereranso ndi mphamvu.
Pezani zolemba 8-12. Pumula mphindi imodzi.
Zolinga: triceps, back, mapewa
Mbalame ya Mbalame
A) Yambani pamatumbo pazinayi zonse. Lembani mkono umodzi, tumizani m'mimba, ndikulitsa mwendo wotsalira kumbuyo kwanu.
B) Bwerezani kumbali inayo.
Pangani 8-10 mbali iliyonse. Pitani pang'onopang'ono komanso mosasunthika, mutagwira dzanja ndi mwendo nthawi pang'ono musanayambe kusintha. Pumula mphindi imodzi
Zambiri
Bridge Bridge
A) Bodza kumbuyo ndi mawondo ogwada patali patali ndipo mapazi amanjenjemera pamatumba ataponyedwa pansi pa mawondo.
B) Gwiritsani ntchito phokoso lamkati ndikupukuta misozi yanu pamene mukukweza m'chiuno mwanu. Gwirani, kufanikiza mwamphamvu, ndipo mubwerere ku chikwama ndi ulamuliro.
Pezani zolemba 8-12. Zotsala kwa 1 Mphindi.
Ikani zovuta: Kuonjezera mphamvu ya mwendo ndi bata, yesani ntchitoyi ndi mwendo umodzi pa nthawi. Kwezani mwendo wosagwira ntchito mumlengalenga pamene iwe ukuyenda mmwamba ndi pansi.
Zolinga: glutes, hamstrings
Phokoso Lampanda Pumani
A) Yambani pamalo amodzi akudumpha ndi manja pansi pa mapewa ndi kumbuyo motalika mpaka mawondo.
B) Kumapeto kwa chifuwa kumalo osungira osamalidwa bwino. Pamene mukukankhira mmwamba ndikugudubuza pampu ya dzanja lamanja kumbali ya kumanzere ndikuiyika.
C) Bwerezani kukankhira mmwamba koma pamene mukukweza dzanja lamanzere kumapazi. Sungani mosamalitsa ndipo pewani nsolo "kumangirira" kumbali pamene mukupopera.
Pangani okwana 8-12 okwera. Pumula 1 Mphindi.
Zolinga: mikono, mapewa, pachimake
Mid-Back Extension
A) Yambani kugona pansi pamtambo. Tukutsani abs kutali ndi matayala kuti muwagwire nawo ndikugwedeza mapewa kumbuyo. Mutu wachotsedwa mmunsi otsika. Thupi lanu ndi mzere umodzi.
B) Pogwiritsa ntchito mitsempha ya msana ndi phokoso, tulutsani chifuwacho kuchoka pamataya mpaka kuwonjezera pamene mukutha. Ganizirani za kutalika kuchokera korona wa mutu.
C) Bwererani ndi kubwereranso kumatendawa pang'onopang'ono kuti muzitha kupitirira mu msana pamene mukubwerera.
Pezani mobwerezabwereza 8-12. Pumula mphindi imodzi.
Zolinga: mmbuyo, pachimake
Kuthamanga Thupi Lathunthu
A) Yambani kumagona pamatumbo ndi mikono kupitilira pamwamba, miyendo yaitali, ndi mapazi osinthasintha.
B) Lembani pamene mukukweza mikono ndi kuyamba kuyendetsa chikho ndi chifuwa patsogolo. Exhale pamene mukugwedeza mutu wonse ndi miyendo kusunga abs ndikugwira nawo zala.
C) Lembani pamene mukugwedeza msana wanu pansi pa vesi imodzi pamtunda ndikuwongolera ngati kumtunda kwa kumbuyo kwa mikono ndi manja kufika pa paketi pamwamba. Bwerezerani kusuntha pang'onopang'ono ndikugwiritsira ntchito mimba kuti mukweze ndi kuchepetsa, osati kuthamanga.
Pezani mipukutu 8-10.
Zolinga: maziko, mapewa, kubwerera