Onjezani Zolemera ku Mapulogalamu Anu Opangira Mapulogalamu
Kapepala kameneka ndi kothandiza kwa cardio Workout, koma sizichita chirichonse kapena thupi lanu. Zisokonezo ndizo zabwino pazochita zam'mwamba zolimba. Kodi mungawagwiritse bwanji ntchito yovuta yochita masewera olimbitsa thupi? Njira imodzi ndikutembenuza nthawi yanu yopangira mapulogalamu pogwiritsa ntchito zopopera zapamwamba pamaphunziro a thupi. Kuti mukonzekere, yikani mapulaneti a 5- mpaka 12-mapaundi (malingana ndi mphamvu zanu ndi chidziwitso chanu) pafupi ndi tsamba lanu lopukuta.
Ntchito Yoyang'anira Dera la Treadmill-Dumbbell
Kuchita masewera olimbikitsidwa ndi Lorra Garrick, CPT
- Zida : Sankhani mapaundi awiri malinga ndi mphamvu zanu, kuchokera pa-5-mapaundi mpaka kukula kwa mapaundi 12. Akhazikitseni pansi pafupi ndi malo omwe mumapangidwira. Mungafune kudziyika nokha pamaso pa galasi kuti muthe kuyang'ana mawonekedwe anu.
- Kutentha Kwambiri : Kutentha pa makina ndi kuyenda kwa mphindi zisanu. Gwiritsani ntchito chikhalidwe chabwino ndi mawonekedwe abwino, ndipo musagwiritse ntchito zowonjezera . Gwiritsani manja anu madigiri 90 ndikuwamasula mobwerezabwereza kutsutsana ndi zomwe mukuchita ngati mukuyenera kuyenda mukuyenda mofulumira. Izi zidzasangalatsa dzanja lanu ndi minofu ndi mapewa kuti mupitirize kuchita masewera olimbitsa thupi.
- Jog kapena Yendani Mwatsatanetsatane Mphindi Imodzi: Pa mphindi zisanu, perekani liwiro mofulumira pamene mungathe kuthamanga kapena kuyenda mofulumira kwa mphindi imodzi, 6 mph.
- Pumulani Preadmill ndipo Pitani Pambuyo : Pambuyo pa mphindi imodzi yokha, pang'onopang'ono muzitsulo ndikuyimitsa ngati ili ndi ntchito yotuluka pamtunda.
- Zochita Zogometsa : Dzikani nokha muyeso wabwino kuti muzichita masewera olimbitsa thupi ndi dumbbells. Ngati muli ndi thupi lapamwamba lomwe mumakonda, khalani limodzi, mutenge pafupi mphindi imodzi kapena ziwiri. Pano pali zinthu zina zomwe zimapangitsa kuti: Dumbbell bicep arm curl , makina osokoneza mutu (mapewa ndi triceps).
- Pezani Bwererani pa Treadmill: Bwererani pa tsamba lopukusa mapiritsi kwa mphindi imodzi kapena kuposerapo. Kuti mupeze vuto linalake, mukhoza kulimbitsa liwiro. Komabe, simukufuna kudutsa mlingo wolimbikira kumene simungathe kuchita dumbbell ntchito ndi mawonekedwe abwino. Chiwombankhanga cha mtima wanu chiyenera kukwezedwa, koma mawonekedwe abwino ndi ofunikira ponseponse pazitsulo zam'mwamba komanso ndi ziphuphu.
- Pambuyo pa Maminiti: Tsopano chitani chotsatira chotsatira chomwe mumasankha, chopanda mpumulo. Samalani kugwiritsa ntchito mawonekedwe abwino. Ngati mulibe mpweya wabwino kutero, bwererani pamtunda wothamanga.
- Kubwereranso pa Tsamba lam'madzi: Bwerezerani zotsatirazi mpaka mutachita zozizwitsa zonse. Ngati muli ndi nthawi yokwanira, mukhoza kubwereza machitidwe apamwamba a thupi kwa maselo angapo.
- Gwiritsani ntchito Mphindi 20 Mphindi Zopangira Zolemba: Onetsetsani ngati mungathe kuchita izi mutembenuka ndikuyenda pakati pa dumbbells ndi tsamba lopukutirapo kwa mphindi 20 osadutsa.
- Pansi Pansi: Pakati pa mapepala anu otsiriza, pansi muzitha kufika ku zero, ndikuzizira ndi kuyenda moyenera kwa mphindi zisanu.
Kwa kusiyana, nthawi yanu pamtundawu ingakhale yaitali kuposa miniti. Mukhozanso kuchita mitundu yoposa imodzi ya masewera olimbitsa thupi nthawi iliyonse koma mutero, mtima wanu sungakhalebe wokwera.
Ndi bwino kuchita mtundu umodzi wokhawokha.
Treadmill Yoyenda Ndi Ndemanga
Monga mwalamulo, ndibwino kuti musanyamule zitsulo m'manja mwanu mukamayenda kapena muthamanga. Manja ndi malo achilendo kuti azikhala olemera kwambiri ndipo amatha kuwonjezeka pamutu, paphewa, mmphepete, ndi mkono. Ndi bwino kugwiritsira ntchito ziphuphu ngati mukuyimira ntchito yapamwamba. Ngati mukufuna kuwonjezera kulemera kwa thupi lanu pochita masewera olimbitsa thupi, ndibwino kuti muzichita ndi chovala cholemetsa. Izi zikhoza kukulolani kugwiritsa ntchito kuyenda moyenera ndikuyendetsa mkono, zomwe zimakhala zovuta kwambiri mutanyamula zolemera m'manja mwanu.