Kupanga masewera olimbitsa thupi kumapereka zosiyana kwambiri pankhani ya masewera olimbitsa thupi, ndikuyesa kulumphira ndikuyesa zonsezo. Osati izo zokha, koma ena a ife timayesetsa kupanga nthawi yowonongeka pochita ntchito zathu matupi athu sali okonzeka.
Komabe ife timayandikira ntchito yathu, pali zochitika zofanana zomwe zimachitika zolakwika zomwe zingathe kupweteka kwambiri kuposa kuthandizira.
M'munsimu muli mfundo zowonjezereka zomwe zingakuthandizeni kuti mukhale ndi mawonekedwe opanda mantha kapena zovulaza.
1 - Kuchita Posachedwa Kwambiri
Ngati mukuyamba ndi kuchita masewera olimbitsa thupi, ndikuyesera kuyesa kutaya nthawi mwa kuchita zonse mwakamodzi. Vuto ndi njirayi ndikuti mukuvutika kwambiri masiku angapo otsatira, simungathe kusunthira.
Chisoni china ndi chachilendo koma ngati simungathe kugwira ntchito, mumapita kutali kwambiri. Malangizo oti muyambe:
- Sungani mu cardio . Yambani ndi masewera olimbitsa thupi 10-20, masiku atatu pang'onopang'ono , pang'onopang'ono kuwonjezera nthawi pamene mumapirira kupirira.
- Sungani bwino . Ngakhale mutanyamula zolemera, thupi lanu limafuna nthawi kuti likhale loyendera. Yambani ndi masewera 8 mpaka 10 ndikupanga masewera oyamba a 10-12 mpaka sabata yoyamba kapena apo.
- Kupumula . Ngati mumamva ululu, dzipatseni masiku owonjezereka. Mutha kukhala masabata angapo a masewero olimbitsa thupi kuti mumange maziko olimba.
- Sambani ndi kuzizira . Chigawo chachikulu chokhala ndi thanzi labwino ndi otetezeka ndikuonetsetsa kuti thupi lanu likukonzekera kuchita masewera olimbitsa thupi mwakutentha kwa mphindi zisanu ndi ziwiri. Ntchentche imakulolani kutambasula, kupumula ndi kumverera bwino.
2 - Kugwiritsanso Pamwamba pa Chipatso Chokondera Moyo
Ngati ndinu watsopano ku sitimayi, ndi zachilendo kugwiritsitsa pa rail. Lamba losunthira likhoza kukusokonezani, kotero ndilo lingaliro loyenera kugwiritsira ntchito poyamba.
Komabe, mukufuna kuyamwa kuti musagwiritse ntchito pa rail chifukwa pali ngozi yozivulaza nokha. Kuvala kumapangitsa thupi lanu kukhala malo osalimba omwe angapweteke mapewa. Zingasokonezenso kukhazikika ndi kuchepetsa zilolezo.
- Ngati ndi chizoloŵezi, yesetsani kuchotsa manja anu pamphindi iliyonse, ndikuwonjezera nthawiyi sabata iliyonse.
- Ngati mukugwirabe kuti musagwe, pang'onopang'ono . Kupita mofulumira kwambiri kugonjetsa cholinga.
- Ngati mukumva osokonezeka, yesetsani kutenga dzanja limodzi ndipo kamodzi kamodzi kamveketsa bwino, mutengenso dzanja lina.
Kumbutsani kuti sizongopangika chabe. Kupewa mapepala pa makina alionse kudzakuthandizani kuti mukhale oyenera, kuyatsa makilogalamu ambiri ndikuyenda mwanjira yowonjezera.
3 - Kugwiritsa Ntchito Fomu Yoipa
Kugwiritsira ntchito mawonekedwe oipa sikungowononga ntchito yanu, kumapangitsanso thupi lanu kukhala pangozi, mwinamwake kumatsogolera ku ululu kapena kuvulala. Maonekedwe oipa amakhala ndi maonekedwe ndi makulidwe ambiri, koma zochepa zolakwika:
- Kuweramitsa mawondo . Mukamachita masewera kapena mapapu, khalani pansi mawondo. Kuponyera mawondo kutsogolo kumapangitsa kupanikizika pamalumikizo ndipo kungapweteke. Kuti mupewe izi, phunzirani mawonekedwe abwino a squats ndi mapapo kapena muzigwira ntchito ndi katswiri .
- Kupitiliza kumbuyo . Pamene mukugwedezeka pazochita zolimbitsa thupi, monga mzere wodumphira , sungani kumbuyo kumbuyo kapena kupanikizika pang'ono kuti muteteze msana kuvulala . Kuti zikhale zosavuta, gwiritsani mawondo kapena kuimirira mpaka mutha kubwerera kumbuyo.
- Kugwiritsa ntchito kuthamanga . Vuto lina ndilo pamene mutasuntha zolemera kapena kugwiritsa ntchito thupi lanu kuti muthe kulemera. Nthawi zina timachita izi popanda kuzindikira. Yesani kudziyang'ana pagalasi kuti mutsimikizire kuti mukugwiritsa ntchito minofu yanu.
Kawirikawiri, mawonekedwe abwino amatsimikizira kuti mumagwiritsa ntchito kwambiri ntchitoyi.
4 - Kukwera Kwambiri Kwambiri
Kungakhale kovuta kusankha zolemera nthawi zina, makamaka chifukwa tsiku lililonse ndilosiyana. Masiku ena mutha kukweza kuposa ena.
Ngati mulibe spotter pafupi, ndibwino kuti mupite mowala kwambiri kuposa momwe mulili wolemera kwambiri. Kukweza zolemera zomwe ndi zolemetsa kwambiri zingayambitse:
- Minofu yowongoka kapena yosweka
- Kutaya kulemera kwa kulemera ndi kuzisiya
- Kuwombera kulemera kwa ntchitoyi, zomwe zimachepetsanso zotsatira za zochitikazo ndipo zingapangitse kuvulaza
- Pogwiritsa ntchito mawonekedwe oipa kuti mutenge zolemera, zomwe zingapangitse msana wanu, mapewa kapena mawondo pangozi yovulaza
Phunzirani zambiri za njira zolimbitsa thupi komanso momwe mungasankhire zolemera .
5 - Kuwombera Pamene Mudula
Pali njira zosiyanasiyana zotambasulira thupi. Chofala kwambiri ndikutambasula, komwe kumaphatikizapo kugwiritsira ntchito nthawi kuti ukhale wosinthasintha.
Koma, chinthu chimodzi chomwe mukufuna kupeŵa ndikumenyana pamene mutambasula. Ngakhale kutambasula kwa mpira kumagwiritsidwa ntchito pa zochitika zina kuti zitheke bwino, ambiri a ife, kubwezera ndi ayi.
Pamene muthamanga, mumakakamiza minofu kupitirira kuyenda kwawo komweko, komwe kungayambitse minofu kapena mavitoni. Izi ndizowona makamaka pamene minofu imakhala yozizira komanso yosasinthika. Kupewa kuvulaza:
- Khalani okonzeka musanayambe kutambasula kapena kusungira zotambasula pambuyo poti mupangidwe.
- Khalani osakanikirana, kokha pokhapokha mutasinthika. Kutambasula sayenera kupweteka.
- Pangani njira yowonjezera nthawi zonse kuti mukhale osinthasintha.
Zambiri zokhudza kusinthasintha ndi kutambasula .
6 - Kuchita Zinthu Zomwezo Mobwerezabwereza
Ngati mwakhala mukuchita zomwezo kwa miyezi kapena zaka, mumayesetsabe minofu, ziwalo ndi mawonekedwe omwewo nthawi iliyonse yomwe mumagwiritsa ntchito.
Sikuti kungokhala kosangalatsa kwa malingaliro anu ndi thupi lanu, izi zingayambitse kuvulaza mopitirira muyeso komanso kupsinjika mtima komanso kukhumudwa. Mavuto ena omwe amagwiritsidwa ntchito mopitirira muyeso amapezeka ndi tendonitis, kuphulika kwa thupi komanso kukhumudwa.
Pali zinthu zina zosavuta zomwe mungachite kuti mupewe kuvulala kwakukulu:
- Yesani kuphunzitsidwa pamtunda . Yesani ntchito zomwe zimagwiritsa ntchito minofu ndi kayendedwe kosiyanasiyana. Mwachitsanzo, ngati muthamanga, yesani chinthu chochepa kapena chosasangalatsa ngati kusambira.
- Sinthani chizoloŵezi chanu . Sungani zinthu mwa kusintha ndondomeko yanu yothandizira, kuyesa kusintha kapena kusintha njira yanu yophunzitsira .
- Gwiritsani ntchito ndi wophunzitsa . Pulogalamuyi ingakuwonetseni njira zosiyana zowonjezera ndi kutambasula thupi kuti muteteze kuvulaza.
- Yesani chinthu chosiyana kwambiri . Ngati nthawi zambiri mumakhala ndi cardio yambiri, yesani kuwonjezera yoga ku kusakaniza kapena Pilates. Thupi lanu lidzakhala lamphamvu m'njira zosiyanasiyana, zomwe zingakutetezeni kuvulala.
7 - Kuthetsa Kutentha Kwako
Ngati muli ochepa pa nthawi, mukhoza kuyesedwa kuti muthe kutentha ndi kulumphira mpaka kuntchito yanu.
Koma kutentha ndi chimodzi mwa mbali zofunika kwambiri pazochita zanu zozoloŵera . Mwa kuchepetsa kuchita masewera olimbitsa thupi ndi kuyenda kowala, mukhoza kuyamba kukula kwa mtima wanu, kuwonjezera mpweya ku thupi ndikuwonjezera magazi kupita ku minofu.
Sizingowonjezera kuti kusinthaku kukhale kosavuta, kumathandizanso kuti kuvulala kuwonjezeke kwa minofu.
Nthawi zonse mulole zowonjezera mphindi 5-10 musanayambe kugwira ntchito ndi kutenthetsa ndi kuwala kochepa. Yambani pang'onopang'ono ndipo pang'onopang'ono muwonjezere mphamvu mpaka mutagwira ntchito mwamphamvu kwambiri.
Thupi lanu silidzangokhala labwino, koma thupi lanu lidzakhala bwino.
> Chitsime:
> Fradkin AJ, Zazryn TR, Smoliga JM. Zotsatira za Kutenthezera Kuchita Zochita Pathupi: Kusanthula Mwachidule ndi Kusanthula Meta. Journal of Strength & Conditioning Research . 2010; 24 (1): 140-148. lembani: 10.1519 / JSC.0b013e3181c643a0.