8 Zochitika Zoyamba Kuti Muzipanga Mphamvu Zanu Zazikulu
Kuti mupange mwamsanga mwakhama, yesetsani kuchita masewera olimbitsa thupi asanu ndi atatu. Izi ndizimene zimagwiritsidwa ntchito ndi othamanga kwa zaka zambiri ndipo ndi njira yabwino yopangira minofu ya thupi lanu.
Koposa zonsezi, chizolowezi chochita masewerawa ndi choyenera kwa oyamba kumene ndi ochita masewera omwe amatha kukhala nawo ndipo akhoza kutenga mphindi 20 zokha za tsiku lanu. Mukhoza kuyamba pang'onopang'ono, kugwira ntchito nthawi yonse yomwe mungathe, kenako kumangotenga nthawi yaitali, kubwereza mobwerezabwereza, ndi kusintha kwake kuti muwonjezere. Pakapita nthawi, mudzawona kusintha kwa mphamvu zanu zazikulu. Chizoloŵezi chimenechi ndikutentha kwambiri komanso maziko olimba kuti mukhale ndi nthawi yopuma.
1 - Zopangira Zochita Zolimbitsa Thupi 1: Plank
Chizoloŵezi choyambirira ichi chimayambira ndi masewera olimbitsa thupi, omwe amachititsa chidwi kwambiri. Mapulogalamuwa amagwiritsa ntchito mitsempha yonse ya pakati : rectus abdominis, zofunikira mkati ndi kunja, transversus abdominis, chipsinjo chakumapeto, erector spinae, ndi multifidus.
Yambani mu malo oimiridwa. Gwiritsani kuti thupi lanu likhale lolunjika komanso lolimba ndipo thupi lanu likhale lolunjika kuchokera kumutu mpaka kumapazi osasunthika kapena kupindika. Gwirani masekondi 15 mpaka 60 pamene mukukhala ndi ulamuliro.
Kuonjezera kuvutika ndi kukula kwa kayendetsedwe kameneka, kukweza dzanja limodzi kutsogolo kwa iwe ndikukhala ndi malo okwanira masekondi khumi ndi kubwereza kumbali inayo. Mukhoza kuchita chimodzimodzi ndi mwendo uliwonse. Kungokweza phazi lanu ndikugwiritsira ntchito malowa kwa masekondi 10, kubwereza kumbali yotsutsana.
2 - Zopangira Zochita Zolimbitsa Thupi 2: Mbali Yachigawo
Mbali ya pambali imagwiritsa ntchito minofu yomwe nthawi zambiri imaiwala yomwe imathandiza kuthandizira pakhomopo-yomwe imatha kuimika kuchokera kumakoko kupita kumapewa. Izi ndi zochitika zosavuta komanso zosavuta kuti zithandize kuwonjezera nyonga zam'chiuno ndi kukhazikika. Zidzasungiranso zoletsedwa zanu komanso zowonongeka kwa abdominis.
Yambani mu malo ophiphiritsira ndipo chitani thupi lanu likhale lolimba kuyambira mutu mpaka kula. Gwirani masekondi 15 mpaka 60 pamene mukukhala ndi ulamuliro. Bwerezani kumbali inayo.
Kuonjezera kuvuta ndi kukula kwa kayendetsedwe kameneka, kukweza mwendo wanu pamwamba pa masentimita angapo. Gwirani izo kwa masekondi 10 pamene mukukhalabe olimba.
3 - Zochita Zolimbitsa Thupi 3: V-Sit Exercise Exercise
V-sitimayi imakhala yogwira ntchito pamimba komanso pochita masewera olimbitsa thupi omwe amagwiritsira ntchito rectus abdominis, kunja obliques, ndi zoletsedwa mkati. Ntchitoyi imaphatikizapo kuthandizira.
Kuti muchite V-sit, ayambe kukhala pansi pansi. Gwiritsani ntchito minofu yanu pamimba, ndipo tsitsani miyendo yanu mpaka madigiri 45 digiri.
Gwiritsani manja anu molunjika kapena kufika pamayang'ana anu momwe mungathe. Pitirizani kukhala ndi moyo wabwino komanso msana pamene mukukhala ndi mphindi zingapo. Pumula ndi kubwereza kangapo.
Mukamakula, gwiritsani ntchito malowa mochedwa.
4 - Zopangira Zochita Zolimbitsa Thupi 4: Kuphulika kwa Bicycle
Kuwombera njinga zamakono ndizochikale ndipo zimagwira ntchito pa malo onse abwino. Malinga ndi kafukufuku wamkati m'mimba omwe adachitidwa ku yunivesites ya State of San Diego, iyi ndi imodzi mwa machitidwe abwino kwambiri a rectus abdominus ndi obliques,
Pochita masewera olimbitsa thupi, gwiritsani pansi pansi ndi kumbuyo kwanu kumbuyo. Ikani manja anu pamutu mwanu popanda kukokera pamutu panu. Bweretsani maondo anu pafupifupi madigiri 45 digiri ndipo pang'onopang'ono muziyendetsa njinga yamoto.
Choyamba, gwirani chigoba chanu chakumanzere ku bondo lanu lakumanja, ndiye kumanja kwanu kumanja kumbuyo kwanu. Yesetsani kuchita masewera olimbitsa thupi. Pemphani maulendo 10 mpaka 25 kumbali iliyonse, kuwonjezeranso zambiri pamene mumanga mphamvu ndi chipiriro.
5 - Zopangira Zochita Zolimbitsa Thupi 5: Bridge Bridge Exercise
Mlatho wam'chiuno umagwiritsira ntchito padera ndipo umalimbitsa minofu yako ya gluteus (butt) (kumbuyo kwa mwendo wakutsogolo). Izi, pamodzi ndi kafukufuku wamagulu amodzi, ndizolimbikitsa kwambiri zomwe zimapangitsa kuti azisamalire komanso azichepetsedwa. Zojambula pa mlatho ndizomwe zimakonzanso zofunikira kwambiri kuti ukhale wokhazikika.
Yambani pang'onopang'ono kumbuyo kwanu ndi mawondo anu ogulidwa, mapazi apansi, ndi manja atagona pakhomo pazithunzi zanu. Limbikitsani minofu ndi abambo anu pamene mukukwera m'chiuno kuti mupange mzere wolunjika pakati pa mawondo anu ndi mapewa. Gwirani malo kwa masekondi 15 mpaka 60 pamene mukukhala ndi mphamvu.
Kuonjezera kuvutika ndi kukula kwa kayendetsedwe kameneka, kukweza zina zala zanu kuti zidendene zikhale pansi. Kenaka mutembenuzirenso ndi zala zazing'ono pansi ndi kulemera kwanu pazitsulo.
6 - Zopangira Zochita Zolimbitsa Thupi 6: Malo Okhaokha a Bridge Bridge
Mukadziŵa zochitika zolimbitsa mlatho, mlatho umodzi wokhala ndi mlatho wa mwendo ndi sitepe yotsatira. Kusamuka uku ndi njira yabwino yopatulira komanso kulimbikitsa glut ndi hamstrings. Mukamagwira ntchitoyi moyenera, mudzapeza kuti ndizomwe zili zolimba kwambiri.
Yambani kumbuyo kwanu, manja anu ndi mbali zanu, mawondo akuwerama, ndi mapazi apansi pansi, mwachindunji pansi pa mawondo anu. Kwezani mmalo mwa mlatho, ndipo imitsani maziko anu. Pewani ndikulitsa mwendo umodzi pang'onopang'ono. Sungani mapepala anu kuti awakwezeretse ndikulingalira, yesani kuti musalole mbali imodzi kuti ikhale pansi.
Gwiritsani ntchito malo omwe mungathe kukhala nawo pamasekondi 20 mpaka 30 pamene mukukhala ndi mphamvu. Onetsetsani kuti muzichita mbali zonse.
7 - Kuchita Zochita Zolimbitsa Thupi 7: Sakanizani Lat Row
Zochita izi zimaphatikizapo ziwalo ziwiri zakuthambo ndi zofunikira pamtundu umodzi. Ndiko kusiyana kwa kusunthika kumene kumapanga mzere wotsutsana ndi kayendetsedwe ka kayendetsedwe kake koyambirira. Kulemera kwake sikungowonjezera kukula kwa zochitikazo, komanso kumapangitsa kuti thupi likhale lolimba komanso limagwiritsa ntchito minofu ya latissimus dorsi (kumbuyo).
Yambani kumalo okwera mmwamba ndi dzanja lirilonse pa chingwe (ayambe ndi kulemera kochepa kuti mudziwe kayendetsedwe kake). Lembani kukankhira kwathunthu. Mukangobwerera kumalo oyambira, yikani mzere wonyenga: kwezani dumbbell imodzi pamene mukulimbitsa thupi lanu ndi mkono wina ndikuchepetsanso pansi pansi. Bwerezani kukankhira kwina.
8 - Zopangira Zochita Zolimbitsa Thupi 8: Yendani ndi Kulipira
Ngati mukugwiritsira ntchito masewero olimbitsa thupi musanayambe masewera, mungafunike kuwonjezera masewera olimbitsa thupi musanamenyetse khoti, munda, kapena malo ozungulira. Pali njira zambiri zowonjezereka , koma kumangopita mwapang'onopang'ono ndi minofu ya m'mwamba komanso thupi lakumwamba ndi la pansi moyenda mwachikondi komanso mwachibadwa.
- Pezani malo apamwamba okhala ndi malo okwanira pafupifupi 10 oyendetsa patsogolo.
- Yambani pang'onopang'ono ndikudumphira patsogolo 10 (mbali zonse), imani ndi kutembenuka.
- Kuti aliyense abwerere akudumpha, pang'onopang'ono kuonjezera mwamphamvu kwambiri ndi kupotoza kwakukulu kuntchito zanu.
- Pitirizani kuwonjezera chidzanja chonse cha mikono ndikuyendetsa mabondo anu apamwamba.
- Potsirizira pake, yonjezerani kupotoza. Tengani maulendo onse akudumphadumpha, kuyendetsa mawondo anu mmwamba ndi mikono yanu kudutsa thupi lanu kuti muziyenda mozungulira.
Sungani kayendetsedwe kanu kosalala komanso koyendetsa, osati osasamala. Ganizirani za mimba yanu ndi mimba yanu kuti muthandize kwambiri pa zochitikazi.
Mawu Ochokera
Yembekezerani mavuto pamene mutayambitsa chizolowezi chochita masewera olimbitsa thupi. Ngati kakhala kanthawi kochepa kuchokera pamene mudatuluka, mudzakhala minofu yomwe mwinamwake munanyalanyaza kwa kanthawi. Pitani pang'onopang'ono, koma khalani olimbikira. Patapita masiku angapo ndi masabata, mudzawona kuti masewera olimbitsa thupi amayamba kukhala ophweka ngati mphamvu yanu ya minofu ikukula.