Kukhala Oyenerera ndi Olimba Ngati Mukuposa 50
Ngakhale kuchita masewera olimbitsa thupi kumafunika kukhala gawo la moyo aliyense mosasamala za msinkhu, tiyenera kuonetsetsa kuti zochitika zomwe timachita zimayenera zaka zathu komanso thanzi lathunthu. Ngati mwakonzedwa bwino, pulogalamu yolemetsa okalamba ingapereke ubwino umene umalimbitsa moyo wa munthu, kuphatikizapo:
- Mphamvu yowonjezera m'mwamba ndi pansi
- Kulimbitsa thanzi, mgwirizano, ndi kukhazikika
- Kulimbitsa thupi (kuphatikizapo kusagwirizana ndi shuga ndi ulamuliro wa cholesterol)
- Kusamalira thupi
- Kuwonjezeka kwa mafupa
Musanayambe, nthawi zonse ndibwino kuti muyesetse kuchipatala kapena kupempha dokotala kuti akuthandizeni. Izi ndi zoona makamaka ngati simunagwiritsepo ntchito kale kapena mwakhala mukutha msanga kwambiri.
Kukonzekera Mapulogalamu Opusa
Pulogalamu yamakono imakhala yokwanira (komanso yotchipa mokwanira) kuti muzichita panyumba masiku omwe simungathe kuchita nawo masewera olimbitsa thupi. Nthaŵi zambiri, simungafunike zolemera zosiyana zoposa zitatu za thupi lonse.
Kuphunzira kulemera kumaphatikizapo masewero osiyanasiyana omwe amadziwika kuti "kubwereza" ndi "kuika." Kubwereza ndi kumaliza komaliza masewera olimbitsa thupi, pamene gulu ndilo gulu limodzi la kubwereza. Maphunziro omwe angakhalepo angaphatikizepo magawo atatu a makwereza 12. Pakati pa maselo, mumakhala mphindi imodzi kapena ziwiri.
Pa zochitika zonse, sankhani khutu lolemetsa mokwanira kuti libwererenso mobwerezabwereza (mobwerezabwereza) mobwerezabwereza koma osati molimbikitsanso. Pamene mukuyandikira mapeto a misinkhu yanu, minofu yanu iyenera kuyamba kutopa ndipo mungathe kuvutika.
Pa mbali yazing'ono, simuyenera kusankha cholemetsa cholemera kwambiri.
Mukhoza kuzindikira kuti ndilolemetsa kwambiri ngati mukuyenera kubwezera msana wanu kapena kusuntha thupi lanu kuti muthe kulemera kwake. Zomwe minofu yowunikirayo ingakhale yopanda ntchito, mungathe kutaya msana wanu kapena kuwononga malemba anu.
Nthawi zonse yesetsani kuchita masewera olimbitsa thupi, osathamanga kapena kuponyera thupi lanu pazomwe simukugwirizana nawo. Ngati chinachake chikukhumudwitsa , ndiye pewani ndi kuchepetsa zolemera zanu. Musapitirize kukula kwanu.
Zovomerezedwa za Dumbbell Zovomerezeka
Pali mitundu yopanda malire ya zovuta zomwe mungasankhe. Pulogalamu yabwino yokhazikika ingakhale ndi zochitika zisanu ndi zitatu zotsatirazi:
- Makina apamwamba pa mapewa
- Zilonda zam'manja za biceps kutsogolo kwa mkono
- Kuwonjezera kwa triceps kwa triceps kumbuyo kwa mkono
- Mbalame yamphongo kwa ntchafu, m'chiuno, ndi m'makolo
- Pitirizani kulumikiza mapewa, ziuno, ndi matako
- Pambuyo kutsogolo kwa mapewa ndi misana yobwerera
- Mzere wodutsa pamwamba pa mapewa
- Kusinthana kwa mimba
Malangizo othandiza
Poonetsetsa kuti pulogalamu yanu yamalonda ikuwongolera bwino ndikukhudza gulu lililonse la minofu, muyenera kutsatira malangizo awa:
- Yesetsani kuchita masewera asanu ndi atatu. Kuchita zopanda kanthu kungakhale kopanda phindu. Mwinamwake mudzawona zotsatira zocheperapo ndipo musakhale ndi mtima wofuna kupitiliza kugwira ntchito.
- Khalani okonzeka kuti mukhale ndi zilonda pang'ono. Poyamba kuyamba, mwinamwake mumamva kupweteka pang'ono m'misungo ndipo mwinamwake ngakhale ziwalo. Izi ndi zachilendo. Zambiri mwazirombozi ziyenera kugonjetsedwa mkati mwa tsiku limodzi kapena awiri ndipo zidzapitiriza kukhala zosavuta ndi gawo lotsatira.
- Kupuma kwa osachepera tsiku pakati pa magawo . Mukayamba kumanga mphamvu ndi mphamvu, mukhoza kuwonjezeka kuyambira magawo atatu kapena anai pa sabata.
- Yesani kuphunzitsidwa pamtunda. Mukhoza kusintha pulogalamu ya dumbbell ndi ndondomeko yoyenda kuti muthe kumanga thupi ndi minofu ya mtima. Ngakhale apo, muyenera kukhala ndi masiku osachepera awiri kapena awiri pamlungu pamene mukuyamba. Musapitirize kuchita zinthu mopitirira muyeso .
- Pezani chiwerengero cha maselo m'malo mwa chiwerengero cha masewera olimbitsa thupi. Ngati maselo atatu aliwonse ndi ochuluka kwambiri kuti asayambe, yesetsani kupanga magawo awiri mwa khumi ndi awiri mmalo mwake. Chimene simukufuna kuchita ndi kuchepetsa chiwerengero cha masewera olimbitsa thupi kuyambira 8 mpaka 6. Pitirizani kuchita masewera asanu ndi atatu okha pokhapokha pali chifukwa chachipatala choletsa. Ngati alipo, pezani masewero olimbitsa thupi.
- Valani nsapato zoyenera. Izi ndizowona ngati muli ndi matenda monga shuga, onetsetsani mapazi, kapena apitirize kutchula.
- Onetsetsani kuti madzi akuyenera. Bwezerani madzi omwe ataya mwa thukuta ndi madzi kapena kumwa masewera a electrolytes.
Kumbukirani kuti pang'onopang'ono mumalowetsa ntchito. Mukayambitsa chizoloŵezi, yesetsani kuyesetsa nthawi ndi mphamvu ya ntchito yanu pamene mukuyamba kumanga nyonga ndi kupirira.