Tambani zolimbitsa thupi zanu ndi zidutswa zabwino
Kawirikawiri anthu amatha kusankha masewero olimbitsa thupi pochita ntchito kunyumba chifukwa amaganiza kuti akhoza kuyendayenda bwino chifukwa cha zipangizo zosiyanasiyana zomwe zimapezeka pa masewera olimbitsa thupi. Pamene masewera olimbitsa thupi amapereka makina, zolemera, ndi malo ochepa, munthu mmodzi samasowa zonsezi kuti azigwira bwino ntchito.
Ngati mukuyang'ana kuti muyambe kugwira ntchito panyumba mwina kangapo pa sabata kapena nthawi zonse muyenera kupeza zida zingapo kuti muthe kuyenda bwino. Ngakhale simukusowa zonsezi pazndandanda, zingapo, malingana ndi zolinga zanu ndi nthawi ya thupi lanu, zidzasintha mosavuta. Kuyambira makina a cardio kukana magulu, pano ndi zipangizo zabwino zochitira masewera olimbitsa thupi kulikonse.
Bwalo lochita masewera olimbitsa thupi ndi lopanda ntchito komanso losagwiritsidwa ntchito mosagwiritsidwa ntchito chifukwa sichikuthandizani kutambasula likulitsanso kusinthanitsa ndipo lingathandize ndi zochitika zambiri zolemetsa. Zimathandizanso kuti mukhale pansi pa tebulo lanu kapena mukuwonerera TV.
Dynapro ndi mpira wodziwa bwino mpira umene umathamangira mofulumira ndipo umapangidwa ndi katetezedwe ka anti-burst. Pokhala ndi katundu wolemera, chida ichi chingathe kulemera kwa mapaundi 2,000. Thupi la ribbed losagwedezeka la mpira wothamanga limalola munthu wogwiritsa ntchito mpirawo kuti azikhala naye pa nthawi yopuma. Kaya mukungoyamba kuchita masewero olimbitsa thupi kapena muli ndi zovuta, pali masewera olimbitsa thupi omwe ali nawo payekha. Gwiritsani ntchito ndondomekoyi kuti mudziwe kukula komwe mungakonze.
Maphunziro olimbitsa thupi ndi mbali yofunikira yochita masewera olimbitsa thupi. Zimathandiza kupewa kuperewera kwa mafupa pamene muli ndi zaka komanso kumalimbikitsa kumanga minofu. The SPRI gulu la awiri amabwera mu zosiyana zosiyanasiyana zolemera ndi mitundu. Amazon Kusankha, kulemera kulikonse kumatsirizidwa ndi chovala chosagwiritsidwa ntchito chosavuta kumanja (ndi kumaliza pansi). Kusinthasintha kwa mabingu awa ndi mtengo wapatali ndimene zimapangitsa iwo kukhala pamwamba pa mndandanda wabwino kwambiri.
Tikukulimbikitsani kuti mukhale ndi dumbells kwa aliyense amene amachititsa, kotero mutha kuwachotsa pamene muli ndi mphindi zingapo kuti muwonetseke, muzithunzi, kapena muwononge zina. Ndipo musaganize kuti mukufunika kupita ku zolemera zazikulu zowonongeka zomwe zingapangitse kuti mupange zozizwitsa zowonjezereka mukamagwiritsa ntchito mobwerezabwereza ndikugwiritsanso ntchito magulu ang'onoang'ono.
Kukaniza maphunziro a band ndi othandiza powotcha mafuta pamene mukuwonjezera mphamvu za minofu. Amadziwikanso kuthandiza kuthandizira mphamvu komanso kusintha kusintha, zonsezi. Pamene mukukulitsa mphamvu yanu, mufuna kusintha kusakanikirana pamene minofu yanu imakula, ndipo ndi pamene malo omwe ali ndi magawo osiyanasiyana a kukana ndi ogulidwa mwanzeru. Zowonjezera 11zi zimaphatikizapo magulu asanu omwe amatsutsana ndi mabala: Yellow (5 lbs), Green (10 lbs), Red (15 lbs), Buluu (20 lbs), ndi Black (25 lbs) komanso zikhomo ziwiri, khomo limodzi Nangula, nsapato ziwiri zazingwe, ndi thumba la yosungirako, chifukwa cha mitundu yonse ya zosowa. Zokonzedweratuzi zimapangidwa ndi nsalu yowonongeka ya latex ndi zitsulo zolimba D-ring buckles kotero kuti sangazengere kapena kukulunga pakapita nthawi.
Kuwonjezera pa kukhala wodalirika popita kunyumba, izi zikhoza kuponyedwa mu thumba lanu lakuthamanga kuti mupange kugwira ntchito mwakhama pamene mukupita kuti mupange izi zomwe timakonda zomwe tikuyenera kuchita.
Choyamba, ngati simukudziwa kusiyana kwa kettlebells ndi dumbbells, tiyeni tifotokoze. Chofunika kwambiri cha kettlebells sikuti kumangirira minofu, koma kumathandizira ntchito yanu ya aerobic chifukwa cha kulemera kwake kolemetsa. Komanso, amagwiritsa ntchito minofu mwanjira ina. Talingalirani zochuluka zogwirizana ndi zovuta zambiri.
Mitundu Yabwino Yosankha Mitundu ya kettlebell imapanga zolemera zitatu kuti musankhe (5, 10, ndi mapaundi 15), kotero mutha kusintha njira yanu ngati mukufunikira. Ogwiritsa ntchito makina osakaniza omwe ali ovuta komanso omasuka kugwira ndi kusunga. Kettlebells ndi yabwino kwa iwo omwe akufuna kukwera masewera awo kapena akuyang'ana chidutswa cha zipangizo zosiyana siyana.
Kukhudzidwa kungakhale kovuta, koma mukamaphunzira kutero, samangokhalira kukondweretsa koma kumapangidwira thupi. ProSource bar imangowonjezera mosavuta pamsewu wodalirika popanda kuwonongeka konse. Bhala limapangidwa kuti likhale lolemera makilogalamu 300, ndithudi, malingana ndi kumanga khomo lanu lamakomo. Zimene anthu ena sazizindikira ndizakuti galimoto yopota ingathe kugwiritsidwa ntchito pamayesero osiyanasiyana osiyanasiyana. Chotsani bokosi kuchokera pamwamba pa chitseko, chomwe ndi cinch, ndipo chiyike pamunsi. Voila! Inu muli ndi chithandizo cha mapazi anu kuti muchite zotupa ndi zokhalamo. Njira ina ndiyo kuyika barolo pansi ndikugwiritsira ntchito kumangirira kapena kukankhira. Zonse mwazo, izi ndi chidutswa chachikulu chokumana nacho kunyumba kwanu.
Ngati muli ndi danga, chipangizo choterechi cha Marcy ndi chopambana. Mufuna malo oposa 3 'x 6' kuti mugwiritse ntchito masewera olimbitsa thupi. Zina mwazo ndizo: makina awiri ogwiritsira ntchito mkono, omwe amagwiritsidwa ntchito pochita zifuwa zosiyanasiyana ndi zozizira. Wopanga maulendo awiriwa ndi ophweka pamapangidwe ake ndipo amalola zowonjezera mwendo kapena mwendo wamoto. Mipiringi yapamwamba ndi yotsika pansi mapulaneti ndi zingwe zake zimagwirizanitsidwa ndi choyika chosinthika cha zolemera zolemera mpaka mapaundi 150. Mlaliki wosinthika komanso wochotseratu wothandizira pulogalamuyo amathandizira kutulutsa abs ndi triceps yanu.
Ulendo wamakono umakumana ndi njinga yamakono yomwe ili ndi makina opanga machitidwe a ProGear 2-in-1. Chofunika kwambiri kukhala ndi chida cha cardio ndichoti chikugwirizana ndi zosowa zosiyana. Mwinamwake wina m'banja mwanu ali ndi vuto ndi kuyenda kapena ndi ululu wamagulu. Ngati ndi choncho, njinga yochita masewera olimbitsa thupi idzapereka zabwino, zochepa zolimbitsa thupi. Pokhala ndi zovuta zosavuta, ogwiritsa ntchito akhoza kusintha kusakondera kwawo. Zosasunthika zisunge mapazi anu ngati mukugwiritsa ntchito izi monga njinga kapena zopanda pake. Gawo lalitali lili ndi kutalika kwa masentimita 14, ndi mwayi wopita kumbuyo. Zomwe zimaphatikizapo masensa othamanga amakulolani kuti muyang'ane pamitima yanu. Mosiyana ndi makina ambiri a cardio, ichi ndi chabwino chifukwa sichimatenga malo ambiri.