Nazi zina mwa njira zabwino zophunzitsira zochitika pamasewera kwa othamanga ambiri
Kuphunzira pamtunda kungakuthandizeni kupewa kuvulala koopsa, kusalinganizana kwa mitsempha komanso kutentha kwa maganizo komwe kumachitika chifukwa chochita zofanana tsiku ndi tsiku. Pano pali njira zabwino zophunzitsira zolaula komanso zolemba zolimbikira ntchito kwa othamanga ambiri.
1 - CrossFit
Mapulogalamu a Crossfit ndiwo machitidwe ophunzitsidwa kwambiri omwe amaphunzitsidwa mwakhama omwe akupezeka padziko lonse lapansi. CrossFit imamangirira mphamvu, mphamvu, ndi chipiriro mu zosangalatsa, zosangulutsa zolimbitsa thupi. Gwiritsani ntchito nthawi yochepa, kapena monga gawo la chizoloŵezi chanu ndipo mudzakhala wothamanga kwambiri.
2 - Kusambira
Izi sizikuthandizani kuti thupi likhale loyenda bwino lomwe limaphunzitsa njira zina zomwe zimakhala zofunikira kwa aliyense wothamanga amene akufunika kumanga mphamvu, kupirira kapena kutsogolo. Kuchita masewera olimbitsa thupi kumafuna kupsyinjika kwa mafupa ndi mgwirizano, koma m'madzi, ziwalo zanu zimapuma pamene mukusunga mtima, mapapo, ndi minofu ikukupiza. Osasambira? Perekani madzi kuyesera mmalo mwake.
3 - Kusambira Padziko Lonse
Anthu okwera mumsewu amadziwika kuti ali ndi maulendo apamwamba kwambiri a VO2Max a ochita maseŵera olimbitsa mtima pazifukwa zomveka - thupi lodzaza thupi la Nordic kapena skate skiing ndi chimodzi mwa njira zovuta komanso zovuta kwambiri zochita masewera olimbitsa thupi omwe mungachite. Ngati muli ndi chisanu chodzaza chisanu, kutuluka panja pamene mukuyenda makilomita oyendayenda kudutsa m'nkhalango, minda, kapena njira zina zakuthambo zakutchire ndi njira yabwino yokhalira yoyenera ndi yopita nawo pa nyengo.
4 - Yoga
Yoga amapereka chizoloŵezi chabwino chophunzitsira mtanda kwa othamanga omwe amasewera maseŵera omwe amagwiritsanso ntchito kayendedwe ka kayendetsedwe kambirimbiri mobwerezabwereza. Yoga imakulolani kuti musasunthike, ndikufutukula mwamphamvu, kumagwiritsa ntchito minofu yambiri pamene imapatsa thupi thupi lonse. Yoga imathandiza kusintha, kusintha, kupuma ndi mphamvu zonse.
5 - Kuthamanga
Kuonjezera muzoloŵezi wanu wamba ndi imodzi mwa njira zosavuta kuti thupi lanu likhale lolimba. Ngati mungathe kuthamanga, mungathe kupeza masewera olimbitsa kulikonse. Zonse zomwe mukusowa ndi nsapato zanu ndi cholinga choti mutuluke pakhomo. Kuthamanga ndi maseŵera olimbitsa thupi omwe amachititsa minofu ya mafupa, mikhalidwe ya miyendo, mtima ndi mapapo, ndipo amachepetsa kupanikizika ndi kuchepetsa kuvutika maganizo.
Zambiri
6 - Kuthamanga
Kupita njinga kumapangitsa kuti thupi likhale lopweteketsa mtima lomwe lingakhale lolimba kapena losauka monga mukufunira. Mpikisano wothamanga umalimbitsa quadriceps, ng'ombe, amadwala, ndikumapangitsa mphamvu yachisanu ndi yamphamvu. Gwiritsani ntchito njinga pamsewu wozungulira mzinda kapena kupita kuntchito ndipo muli ndi chithandizo chamtundu wathanzi.
7 - Kayaking
Perekani miyendo yanu yopuma pamene mumanga thupi ndi mphamvu zakuya ndi kayaking. Kuimba kwa kayendedwe ka kayak kudutsa m'madzi ndi madzi otseguka ndi ntchito yabwino ya mtima yomwe ingakhale yamphamvu kapena yolimbikitsa ngati mukufuna. Taganizirani ulendo wamlungu wautali kapena wa tchuthi ku Baja, Belize, kapena kudzera kumpoto kwa Northwest Passage ndipo mutha kupeza njira yatsopano yogwiritsira ntchito masewera olimbitsa thupi.
8 - Kuthamanga
Kuyenda maulendo ndi ntchito yophunzitsira mtanda yomwe imapangitsa kuti muzichita masewero olimbitsa thupi. Kutuluka panja kwa tsiku lalikulu la zochita zolimbitsa thupi kumathandizira kukhala ndi chipiriro, kukhala ndi mphamvu komanso kukhala wongwiro pamene mukuyenda miyala, mizu, ndi malo osagwirizana. Khalani okonzekera nyengo yovuta kwambiri, ndipo onetsetsani kuti mutenge njira zochepa zogwirira ntchito zotetezera kuti mukhale ndi tsiku lalikulu m'chipululu.
9 - Kuphunzitsa Kwambiri Mphamvu
Minofu yamtundu (minofu yothandizira thunthu ndi torso) ndiyo minofu yovuta kwambiri kwa kayendetsedwe ka maseŵera onse. Minofu imeneyi imapangitsa kuti msanawo ukhazikike pamutu mpaka kumutu ndikulola othamanga kutumiza mphamvu kumanja ndi miyendo. Kusunthika kwamphamvu kulikonse kumachokera pakatikati mwa thupi kotero mphamvu zakuthupi zofunikira ndizofunika kuti zitsitsimutso ndi zolimba zamasewera. Ochita maseŵera onse ayenera kuchita zofunikira zoyambirira kulimbitsa. Pano pali masewera olimbitsa thupi omwe amapereka chizoloŵezi chofunikira pa masewera ambiri.
10 - Kukula kwa Mwala
Ngati mukufuna kumanga mphamvu, mphamvu, ndi mphamvu, kukwera miyala kumakhala kovuta, thupi lonse limapangika. Mukhoza kuphunzira zofunikira pochita nawo masewera a masewera olimbitsa thupi, komanso kupita patsogolo, kukwera phiri ngati mukufuna kuti adrenaline ikufulumizitse thupi lanu.