Ndikofunika kuti mupeze izi. Nazi momwemo.
Posachedwapa, anthu angapo oyendetsa njinga zam'nyanja ndi alangizi anandifunsa momwe angapangire njinga zamagalimoto zowonjezera zowonjezera thupi lonse, mwinamwake pogwiritsa ntchito zolemera zogwiritsira ntchito kapena kuchita masewera olimbitsa thupi paulendo. Chotsatirachi mosakayikitsa chimachokera ku malo ena omwe akuchitira: SoulCycle, mwachitsanzo, imaphatikizapo kuyenda ndi ziboliboli zochepa pamapeto pake; Flywheel ali ndi okwera galimoto amagwiritsa ntchito bar olemera kwambiri kuti apange mapepala apamwamba, makina apamwamba, makina osungunula, ndi zina zotero, kumapeto kwa ulendo; ndi zojambula zosiyanasiyana zamasitolo zimakhala ndi anthu akupanga kukankhira mmwamba motsutsana ndi zida zogwirira ntchito kapena thupi lina likupita.
Musanene Zolemera ndi Zolemera pa Bike
Pamene ndikuwomba chilakolako cha anthu kuti atenge thupi lonse, kalasi yoyendetsa njinga yamkati si nthawi yoyenera kapena malo ake. Ichi ndi chifukwa chake: Choyamba, ndizovuta kuti anthu ambiri oyendetsa njinga zamkati apitirize kuyenda moyenera pamene akukwera ngati mumagwiritsa ntchito makina osokoneza bongo kapena mapepala apamwamba kapena olemera omwe ali ndi zolemera zolimbitsa thupi, nsana wanu, khosi, m'chiuno, kapena mawondo). Chinthu china, kukweza kuwala (1 mpaka 5-pounds) zolemera zobwerezabwereza zambiri sikudzamanga minofu kapena mphamvu ; Muyenera kugwiritsa ntchito zolemetsa zowonjezereka ndikupanga zochepa kuti muteteze minofu yanu moyenera.
Poganizira kuti mungathe kupeza zofunikira zenizeni popanga masewero olimbitsa thupi , monga ndamvapo alangizi ena amati, ndizochabechabe. Inde, mutalola kuti mimba yanu ikugwirizane ndi kukulirakulira koma kusunthira motsutsana ndi mpweya wokha sikungamange kapena kutulutsa minofu imeneyi.
Mukufunikira kutsutsidwa kwa izo. N'chimodzimodzinso ndi manja anu: Pamene mutha kuika manja anu pamwamba ndi mavuto ena omwe mumakhala nawo panthawi yopuma njinga zamkati, simungapange mphamvu yaikulu ya minofu kapena ndondomeko yotsekemera ndi maulendo apanyumba ngakhale mutakweza kuwala zolemera pa bicycle.
Kudula Kuchokera
Palibe izi zikutanthauza kuti simungathe kupanga masewera olimbitsa thupi mkati mwathunthu. Bwino lanu ndi kupatula mphindi 10 mpaka 15 mutagwiritsa ntchito ma sukulu omwe mukuwunikira makamaka. motere, chiwonetsero chanu chonse chikanakhalabe ora limodzi, podziwa kuti munatenga kalasi ya mphindi 45. Ndiyo nthawi yabwino yogwiritsidwa ntchito!
Taonani momwe mungagwiritsire ntchito njirayi:
Ngati mukufuna kupeza thupi labwino lopangira thupi: Pulumutsani mukamaliza sukulu pamene thupi lanu likutentha. Pita kumalo olemera a masewera olimbitsa thupi kumene mungathe kuchita zosiyanasiyana zozizwitsa zomanga thupi .
Ngati mukufuna kulimbitsa mtima wanu ndikumanga tanthauzo la minofu mu abs: Kodi pali mapulogalamu osiyanasiyana (mapulani oyang'ana kutsogolo, matabwa a pambali, nsanja zamatabwa, ndi zina zotero), pamodzi ndi zotsatira zina zomwe zimapangitsa ab exercises .
Ngati mukufuna thupi lakumwamba ndi lopanda bwino lomwe lili lochepa koma lothandiza kwambiri: Gwiritsani ntchito zofunikira zolimbitsa thupi . Izi zikutanthauza masewera, makapu, zifuwa, makina osungira miyendo, lat-downs, triceps-downs, ndi zina zotero.
Njira ina yomwe ingapezeke ku magulu ena azaumoyo ndi masewera olimbitsa thupi: Maphunziro a hybrid (kapena fusion) omwe mungapeze njinga zamkati ndi yoga (kapena Pilates kapena zojambula kapena zolemba) zomwe zimapangidwira m'kalasi imodzi.
Izi zimakhala pafupi ndi 50-50 chiwerengero cha njinga zamoto kupita ku zojambula zina, kwa mphindi 45 mpaka 60 (mwazinthu: 25 mpaka 30 pamsewu wamatchi, potsatira pulogalamu yofananayo). Cholinga ndi makalasiwa ndikupatsani magawo awiri mu imodzi koma mfundo yofunika kwambiri ndi yoti "yochita" (yoga, Pilates, abs, ndi zina zotero) imachotsedwa pa njinga. Ndipo umo ndi momwe ziyenera kukhalira ndi chitetezo ndi mphamvu.