Kusambira kumaganiziridwa ngati mtima wopuma -kumapangitsa mtima wanu ndi mapapo kukhala ovuta pamene mumayenda mozungulira dziwe mobwerezabwereza. Koma kuyang'ana kusambira kumagwira ntchito yokha basi . Mukamayenda mumadzi, kusuntha kulikonse kumene mumapanga kumagwira ntchito motsutsana ndi kukana kwachilengedwe kwa madzi enieni-kukankha kulikonse, kukoka kulikonse, kukankha, ndi kupweteka, kukufunani kuti muthamangitse madzi kuzungulira thupi lanu, ndikukankhira panjira.
Izi, mwa zokha, zimapereka mpata wowonjezera kupirira kovuta. Zimatanthauzanso kuti mungathe kukonzekera kuchita masewera olimbitsa thupi kuti muzitha kuphunzitsa kusambira, kugwiritsa ntchito zipangizo komanso kuphatikizapo mapepala ndi zozizwitsa zamagulu kuti mupitirize kukhala ndi mphamvu.
"Kuti mupeze mphamvu, mutha kuchita zinthu zosiyanasiyana," anatero Kim Evans, yemwe ndi a Special Specialist komanso aphunzitsi ogwira ntchito zolimbitsa thupi, omwe amadziwika bwino ndi zamoyo zam'madzi ku Spring Lake Community Fitness ndi Aquatic Center. "Ngati mukungosambira nsomba, mungapeze mphamvu zam'mwamba kapena zam'munsi mwa kugawikana ntchito yanu, kupatula thupi lanu lokha komanso kupititsa patsogolo maphunziro a thupi. Mungathenso kupeza mphamvu mwa" kupita patsogolo, 'kuti musunthire thupi lanu mmadzi momwemo. Mwachitsanzo, mutha kuyenda mozungulira nyanja kapena madzi akuya, omwe sali ochepetsetsa kapena opambana kuposa kusambira, kuwonjezera kutsutsa kwakukulu . "
Mulimonsemo, Evans akunena kuti zipangizo zamasamba zowasambira, monga masewera, kusambira nsomba, kusambira, komanso ngakhale zida zamadzimadzi, zingapangitse kukaniza kwanu. Taganizirani izi - mukamayenda mumadzi mofulumira, ntchito yanu imakhala yosavuta.
Mofananamo, mosavuta mumayenda mumadzi, zovuta zanu zimakhala zovuta. Zida monga zopewera ndi kusambira fini zimapangitsa kupweteka kapena kusuntha kwanu kusagwire bwino powonjezereka m'thupi lanu, kukukakamizani kuti muzigwira ntchito mwamphamvu kuti mudutse madzi. Zotsatira zake ndi zolimba, zomangirira zolimba.
Pali njira zambiri zowonjezeramo ntchito yamphamvu mukusambira kwanu. Lingalirani zotsatila zotsatirazi, ndiye pangani kulenga pamene mukukonzekera ntchito yanu yosambira.
Pulogalamu Yothamanga Yokonzekera Kumanga Mphamvu
Kuti mupindule ndi ntchito yopangira masewera olimbitsa thupi, ndi bwino kuganizira zinthu zitatu: Kuchita masewera olimbitsa thupi, kukana, ndi mapulogalamu. Rob Jackson, mphunzitsi waumwini, mphunzitsi wopatsa thanzi, ndi Ironman Athlete akugwiritsa ntchito kugwiritsa ntchito zipangizo zakusambira, monga Speedo's Power Paddles, kuti asamalimbane ndi kupweteka kulikonse.
"Kukaniza kwambiri kumafuna mphamvu zowonjezera kuyenda mumadzi," akutero Jackson, kuwonjezera kuti mawonekedwe anu ndi ofunika kwenikweni. "Muyenera kuonetsetsa kuti mitsempha yambiri ya kumbuyo kwanu ikugwira ntchito zambiri. Ngati mumamva kuti mapewa anu akugunda musanafike, mukusambira ndi mawonekedwe osauka." Onetsetsani kuti mukukoka mumadzi ndi msana wanu, m'malo mokankhira ndi mapewa anu.
Pofuna kulimbitsa mphamvu, makamaka mphamvu zam'mwamba, Jackson amapereka gawo lotsatira:
- Kuthamanga kwa mamita 100 kumasambira, kuyang'ana mawonekedwe
- Masekondi 30 apuma
- Mamita 50 akukankhidwa kokha, kapena popanda kickboard kuti awathandize
- Mamita 50 oyamwitsa, poyang'ana mawonekedwe
- Masekondi 30 apuma
- Kukwapula kwa mamita 100 pogwiritsa ntchito nsalu, kumangoganizira pa thupi lapamwamba; Mungathe kukoka buoy pakati pa miyendo yanu kuti mukhalebe m'chiuno
- Mamita 50 otsika osambira, akuyang'ana mawonekedwe
- Masekondi 30 apuma
- Maselo 100 modzipereka pogwiritsa ntchito nsalu zazingwe, onetsetsani kuti mukupanga zikoka zazikulu ndi mkono uliwonse
- Mamita 50 oyamwitsa, poyang'ana mawonekedwe
- Masekondi 30 apuma
- Makilomita 100 omasuka pogwiritsira ntchito zikhomo, onetsetsani kuti mukuponya madzi kumbuyo
- Mamita 50 kumbuyo
- Masekondi 60 apuma
- Mphindi 100 modzipereka pogwiritsira ntchito nsalu, yang'anani pa khama lonse
- Makilomita 50 mosavuta kumasuka kuti azizizira
Malinga ndi Jackson, kutalika kwa ntchitoyi kumasiyana, malingana ndi momwe mukukhalira mofulumira. Kutalika kwake konse ndi 850 mamita, kotero ngati iwe umasambira nthawi zambiri amene amatenga pafupifupi theka ndi theka kuti aphimbe mamita 100, ukhoza kuyembekezera kukulumikiza chizoloŵezichi mu mphindi 30 kapena zochepa.
Ntchito Yopangira Thupi la Bodyweight ndi Cardio Kumanga Mphamvu
Kyra Young, yemwe ndi mphunzitsi waumwini komanso mwiniwake wa Red Pear Life, yemwe amapereka ntchito yopuma kusamba kwa makasitomala omwe ali ndi matabwa awo. Malinga ndi Young, mtundu umenewu umapangitsa kuti ntchito zisawonongeke, ndikutsutsana kwambiri ndi kusambira kosasunthika.
Mnyamata akufotokozanso ku Speedo Push Plate monga momwe amachitira ndi chida chophunzitsira chotsutsana ndi madzi. "Push Plate ingagwiritsidwe ntchito kuwonjezera kutsutsa machitidwe ambiri omwe mungathe kuchita ndi kettlebell kapena dumbbell pamene mukuzichita pamtunda, monga makina osindikizira."
Ngati mulibe mwayi wopeza Push Plate, mukhoza kuchita zomwezo pogwiritsira ntchito kickboard, ngakhale kuti Push Plate imapangitsa zozizwitsazi kuti zisamangidwe bwino komanso zimakhala zochepa. Zosiyana, zosiyana, zimakhala zovuta kuti zigwirizane ndi zovuta kuti zisunge.
Achinyamata amakhala ndi makasitomala amodzi kapena awiri omwe amatha kupwetekedwa, kenako amatsatira zochitika za thupi zomwe zimachitika m'madzi. Komabe, kwa osambira osaphunzira , amaika madzi ena, monga momwe tafotokozera m'munsimu, m'malo mwa mapepala. Pano pali imodzi mwazochita zake:
- Backstroke, lapu 1 . Ngati ndinu osambira, musamangire kachipangizo pachifuwa chanu poonjezera kugwedezeka, mukuyang'ana kutsogolo kwanu m'malo mogwedezeka.
- Mbalame zam'madzi, zobwereza 20 . Imani mchiuno-madzi akuya, mapazi anu atalikira pang'ono kuposa mapewa-m'kati mwake. Kuyika kulemera kwanu pa zidendene, pewani m'chiuno mwako ndi kugwetsa pansi mpaka mapewa ako atseke. Pewani mofulumira kudutsa pamapazi anu ndikudumphira mmwamba momwe mungathere. Mukayenda, pitirizani ntchitoyi.
- Sindikiza jacks, kubwereza 20 . Imani m'madzi akuya pamodzi ndi mapazi anu palimodzi, mikono yanu imayendetsedwa kutsogolo kwa chifuwa chanu pamwamba pamapiko, manja anu akuyang'aniramo. Pembedzani pang'onopang'ono pamene mutatsegula manja anu kumbali, malo ofanana ndi nyenyezi. Yambani mwamsanga kusunthira, kudumphira mapazi anu kumbuyo pamene mukugwirana mikono yanu pamodzi patsogolo pa chifuwa chanu. Pitirizani kuyenda mofulumira mwamsanga.
- Pushups, maulendo 20 . Imani m'chiuno-kumadzi akuya, moyang'anizana ndi dziwe. Ikani manja anu pa khoma kapena dziwe m'mphepete mwake, kotero manja anu ali okhudzana ndi mapewa anu, zidutswa zanu zapitirira. Kuika thupi lanu molunjika, khalani mitu yanu ndi kutsika chifuwa chanu kumbali. Pamene zitsulo zanu zikugunda pa digrii 90, zitsitsimutsani kayendetsedwe kake ndikuwonjezera makutu anu.
- "Zingwe zachinyengo," 20 jumps . Imani m'chiuno-kumadzi akuya kwambiri ndi phazi lanu-patali patali, zigoba zanu zikugunda ndi manja anu kumbali, ngati kuti mukugwira chingwe. Gwiritsani chingwe chowongolera makomita 20, kukumphira ndi kutsika pamene mutembenuza maonekedwe anu ndi zida zanu.
- Kutsogolo kumadzuka pogwiritsa ntchito Push Plate, 10 mpaka 20 kubwerera . Imani ndi mapazi anu pambali paphewa pambali pamadzi akuya akugwira zida za Plate Plush mmanja onse awiri. Yambani manja anu kutsogolo kwa chifuwa chanu kuti Push Plate nsalu izifanane ndi nthaka. Gwiritsani ntchito maziko anu, ndikusunga molunjika, kwezani manja anu molunjika m'madzi mpaka manja anu ali pambali panu ndipo Push Plate ili patsogolo pa ntchafu zanu. Bweretsani kayendetsedwe kake ndikukoka Push-Plate kudutsa mumadzi kupita ku malo oyamba.
- Kuwombera, mphuno 20 pa mwendo. Imani mchiuno-madzi akuya ndi kumayenda mmalo, mukukoka chidendene chanu kumalo anu ndi jog.
- Mzere pogwiritsira ntchito Push Plate, kubwezeretsa 20 (kubwezeretsa 10 pa mkono) . Imani ndi mapazi anu akugwedezeka, phazi lanu lakumanzere kutsogolo kwa dzanja lanu lamanja, mumadzi akuya. Gwirani mbale ya pulasitiki m'dzanja lanu lamanja, mutenge imodzi mwazitsulo kuti pakhale nsanja yofanana ndi pansi. Pembedzani pachiuno, ndikuika dzanja lanu lamanzere pamphuno lanu lakumanzere kuti muthandizidwe, dzanja lanu lakumanja likulendewera pansi kuchokera paphewa panu, pang'onopang'ono mpaka pansi. Gwiritsani minofu ya msana wanu ndikukoka Chipula Chokwera kumoto wanu pamene mukugwedeza mmbuyo. Pamene Push Plate ikukumana ndi thupi lanu, yongolani kayendetsedwe kake ndi kukankhira chidacho kumalo oyambira. Malizitsani zonse kumbali imodzi musanasinthe mbali.
- Kuthamanga kwa madzi, kapu 1 . Jog kumbuyo ndi kutsogolo kudutsa dziwe. Ngati dziwe lanu liri losazama komanso madzi akuya, ndipo simumasuka kuthamanga m'madzi akuya, kusambira kapena kukwera pamtunda.
- Mapapu akuthwa, kubwezeretsa 20 (10 kumbuyo kwa mwendo) . Imani m'madzi ozizira, mapazi anu akugwedezeka ndi phazi lanu lakumanja gawo lalikulu kutsogolo kwa phazi lanu lakumanzere. Kuika miyendo yanu yolunjika, kuweramitsa mawondo onse ndi kuchepetsa bondo lanu kumbuyo. Madzi akakumana ndi chifuwa kapena msinkhu, khalani mlengalenga, musinthe maimidwe anu kuti mupite ndi phazi lanu lakumanzere kutsogolo kwanu. Nthawi yomweyo dzichepetseni nokha kuti mupitirize ntchitoyi.
- Kupindika kwa oblique kumagwiritsa ntchito Push Plate, masekondi 30 . Imani pachifuwa pamadzi akuya kwambiri ndi phazi lanu-kutalika. Gwirani Chipangizo Chomangirira Pogwiritsa ntchito manja onse awiri kutsogolo kwa mphuno yanu, choncho mbaleyo imayikidwa pang'onopang'ono mpaka pansi ndi thupi lanu. Tsimikizirani maziko anu, ndikusunga thupi lanu la pansi, potozani msolo wanu momwe mungathere kumanja, kukoketsani Push Plate kudzera m'madzi. Bweretsani kayendetsedwe kake ndikupotoza miyendo yanu momwe mungathere kumanzere. Pitirizani pa masekondi 30.
- Flutter imathamanga pamphepete mwa dziwe , kutembenuka kwa 100 . Gwiretsani pamphepete mwa dziwe, manja anu owongoka ndi makwinya atatsekedwa. Kwezani miyendo yanu kumbuyo kwanu ndi ntchentche ziwatseni mofulumira komanso molimbika momwe mungathe kubwereza mobwerezabwereza.
"Pangani maselo atatu kapena asanu a dera lonse, malingana ndi msinkhu wanu," Young akuwonetsa. "Pogwiritsa ntchito masewera olimbitsa thupi, mukhoza kusunthira, kuwonjezera kuchitapo kanthu pamene mukuwotcha kwambiri calories ndi kumanga nyonga." Kuchita motere, chizoloŵezi chonse chiyenera kutenga pafupi mphindi 45 mpaka 60.