Pewani Zojambula Zanu ndi Zofunikirazi
Mukamagwiritsa ntchito masewera olimbitsa thupi kapena malo opangira maphunziro, muyenera kusankha bwino. Simungakhale ndi malo ngati magulu akuluakulu ndi magulu azachipatala omwe ali ndi zipangizo zonse zomwe zingagwiritsidwe ntchito. Pano pali zidutswa khumi za zipangizo za masewera olimbitsa thupi.
1. Kuphunzitsa Bench
Bwalo lophunzitsira ndi nsanja yosinthika yogwiritsidwa ntchito popanga zolimbitsa thupi.
Muyenera kusintha ndondomeko kumbuyo kwa malo apamwamba kuti mukhale pansi, ndipo mwinamwake phazi lopondaponda. Mitundu yambiri yokongola ilipo, koma yang'anani benchi yabwino yokonzedwa bwino komanso yosavuta. Ma studio omwe amafunika kuphunzitsira angafunikire osachepera awiriwa.
2. Dumbbell Set
Mndandanda wa ziphuphu ndi zovomerezeka, kuyambira ku kuwala mpaka kulemera kwambiri, malingana ndi momwe gulu la osuta limagwirira ntchito. Zisokonezo zimabwera mosiyanasiyana masiku ano, kuchokera ku pulasitiki yokhala ndi mitundu yosiyanasiyana kuti ikhale yolemera. Pezani zokhazokha ndi kujambula ndi kusunga nthawi yambiri ndi zosokoneza.
3. Barbell Set
Mukhoza kupita njira zingapo ndi ma barbells. Pitani ku barolo la Olimpiki, chombo chamatabwa, benki yosindikiza mabuku ndi mbale zotheka ngati mungathe kuzipeza. Apo ayi, kaikidwe kosakaniza kapena kosavuta kusintha masikono ndi ang'onoang'ono bar akhoza kukuthandizani bwino. Apanso, kukwera kwa yosungirako n'kofunikira.
4. Kettlebell Set
Kettlebells imapereka njira zina zochepetsera zimbudzi chifukwa zimapangitsa kuti minofu ikhale yosiyana, ndipo ngakhale kuti siikulu, imatchuka ndipo imayenera kugwira nawo ntchito.
Kettlebells imabwera mu zolemera zosiyana, kukula kwake - ndipo ngakhale maonekedwe.
5. Kokweza Pulogalamu ndi Bar
Izi ndizomwe mukupanga chinups ndi pullups. Fufuzani mozembera ndi galasi lopangidwira lopangidwa kuti mupulumutse mtengo ndi malo.
6. Treadmill
Kapepala kakang'ono koyendetsa ndi kuyenda kamene kamasinthika kuti katsetsereka ndikumapereka kuyang'ana kwa mtima ndi zofunikira zina ndizofunikira.
Pezani masewera olimbitsa thupi, ogulitsa masewera olimbitsa thupi ngati mutha kulipirira.
7. Biliyadi
Bicycle yosungirako ndi mphunzitsi wina wogwira mtima pamtima ndi makina oyendayenda . Pezani zonse zitatu chifukwa zimatsindika njira zosiyana zokhudzana ndi matenda a aerobic.
8. Kulima Machine
Pogwiritsa ntchito thupi lapansi ndi thupi lopanda mitsempha yayikulu, iyi ndi yabwino kwambiri ya aerobic ndi anaerobic mphunzitsi yomwe nthawi zambiri imasiyidwa.
9. Mpira wa Mafupa (mpira wa Zochita)
Zochita zambiri zodabwitsa zingapangidwe kuzungulira mpira wathanzi, makamaka masewera olimbitsa thupi ndi m'mimba. Iwo sangagwiritsidwe ntchito ndi pumper yanu yachitsulo yamphamvu, koma iwo amapereka zosiyana kwa makasitomala osiyanasiyana pazikhalidwe zosiyanasiyana za chikhalidwe ndi luso. Mungafunike awiri.
10. Zida
Onjezerani zipangizo zing'onozing'ono monga gudumu lopuma, phala la matabwa kuti thupi likhale lotambasula, ndi magulu ndi ma tubope kuti akonzedwe ndi zovuta zolimbitsa thupi.
Kuphatikiza Pamwamba
Mwinamwake mwazindikira kuti palibe makina opangira makina awa. Zida zopangira makina, makina a nsomba, Smith makina ndi ena osiyana siyana, oyenerera ndi ogwira ntchito ndizo zida zowonongeka m'magulu akuluakulu, kupatula mwinamwake pazinthu zambiri za Olimpiki ndi Powerlifting.
Zipangizo zamagetsi zimapereka ntchito yapadera ndipo zimakhala zofuna kuti azisankha zida zotero poyesa zolemera zaulere. Ngakhale zili choncho, kwazing'ono zing'onozing'ono, zipangizozi zingakhale zodula kugula kapena kubwereka. Inu kapena makasitomala anu mungathe kufika popanda izo.
Chinthu chimodzi chomwe mungaganizire musanayambe kugwiritsa ntchito zipangizo zamtundu uliwonse, ndizofunikira kuti mugwiritse ntchito zipangizo zoterezi, makamaka ngati anthu oposa mmodzi akugwiritsa ntchito. Kusunga udindo wanu wapagulu ndi inshuwalansi yothandizira panthawiyi kungakhale kofunikira.