Kukweza zolemera ndi chimodzi mwa zinthu zofunika kwambiri zomwe mungachite kuti mukhale ndi thupi lanu . Mwinamwake mukudziwa ubwino: Mafupa amphamvu, minofu, mapuloteni, ndi maviton, komanso kumanga minofu yowonda , yomwe imakuthandizani kuchepetsa thupi . Chinthu china chachikulu cha kuphunzitsidwa kulemera ndizosiyana kwambiri ndi zipangizo zomwe mumagwiritsa ntchito.
Inde, biceps curl ndi biceps curl, koma zimakhala zosiyana kwambiri ngati mukuchita nazo, nkuti, makina opanga kusiyana ndi mabulosi.
Ndicho chifukwa chimodzi chomwe kugwiritsa ntchito zipangizo zosiyanasiyana ndikofunika kuti thupi lanu likhale loyenera komanso lamphamvu. Chida chilichonse chimapangitsa kuti minofu yanu ikhale yosiyana, ndikupangitsani ntchito yanu mozama ndikugwira ntchito .
Ngakhale kuti nthawi zonse mumakhala kukangana za zolemera zapadera ndi makina, onse amakupatsani kukana komwe mukufunikira, kaya mukufuna kutaya thupi kapena kumanga minofu yaikulu . Ndipo simukungowerengera zolemera ndi makina opanda ufulu. M'munsimu mungapeze zonse zomwe mungapeze komanso zotsatira ndi zoipa za aliyense.
Zolemera zaufulu
Zolemera zaulere zimaphatikizapo pafupi ndi chida chilichonse cha mphamvu chomwe sichimangidwe ndi chinthu chokhazikika. Izi zimaphatikizapo chirichonse kuchokera kumalo osokoneza bongo ndi ma-barbells mpaka kettlebells kapena mchenga. Mukhonza kugwiritsa ntchito zinthu mozungulira nyumba ngati chikwama cholemera, mtsuko wa mkaka wodzaza ndi mchenga kapena madzi, kapena ngakhale msuzi.
Phindu ndi Zopweteka Zogwiritsa Ntchito Zolemera Zopanda
Zotsatira
- Zama mtengo . Poyerekeza ndi makina olimbitsa thupi, mabotolo, kettlebells, ndi ma-barbells sali okwera mtengo, ndipo samatenga malo ochulukirapo, amawapanga kukhala abwino kwa zochitika zapanyumba.
- Zosiyana . Mungagwiritse ntchito magulu amodzi opanga masewera olimbitsa thupi komanso magulu a minofu, pamene makina ambiri ochita masewera olimbitsa thupi amangogwiritsa ntchito gulu limodzi lokha.
- Zimagwira ntchito . Zochita zambiri zolimbitsa thupi zimafanana ndi zochitika za tsiku ndi tsiku, ndipo chifukwa chakuti mukuyenera kuika thupi lanu pamalo pomwe mukuchita masewera olimbitsa thupi, mumaphatikizapo magulu ochulukirapo kuposa momwe mungagwiritsire ntchito makina olemera.
- Zotsatira zooneka . Mukakweza zolemera zosalekeza, mukhoza kuona ndikumverera bwino pamene mukukhala olimba kwambiri ndikugwiritsa ntchito zolemetsa zazikulu-zomwe zimakulimbikitsani kwambiri .
Wotsutsa
- Maphunziro apamwamba . Kuchita masewera olimbitsa thupi kumawoneka kosavuta, koma mulibe chithandizo cha kayendetsedwe ka makina kuti muwonetse kuti mukugwiritsa ntchito mawonekedwe abwino. Zimatengera nthawi kuphunzira njira yoyenera yochita masewera olimbitsa thupi, ndipo n'zosavuta kuchita zovutazo popanda kuzizindikira. Izi zingachititse kuvulaza .
- Kusokonezeka . Zing'onoting'ono zingakhale zogwirizana, koma zingakhalenso zosokoneza. Mukamagwiritsa ntchito makina, mumadziwa bwino zomwe mukuchita, koma kuyang'ana phokoso lodzaza ndi zonyansa kungakhale koopsa ngati simukuwadziwa bwino.
- N'zosavuta kunyenga . Kulakwitsa kwakukulu komwe kumapangitsa anthu ambiri kumapangidwe ndi kusuntha zolemera kusiyana ndi kusunga kayendetsedwe ka zinthu mofulumira ndikuyendetsa. Kuthamanga uku kumatanthauza kuti palibe minofu yambiri yomwe imathamanga kuti ichite masewera olimbitsa thupi.
- Kusinthasintha mu minofu muyendetsedwe . Zina zosawerengeka zazitsulo zopanda malire ndizoti sizikupereka kuchuluka komweko kwa kutsutsana muzitsulo zonse. Ganizirani za biceps curl. Pamene mukupiritsa zong'onong'ono, pali mfundo yoti kukana kuli pamtunda ndipo, pambuyo pake, kukana kumasintha. Pamapeto pa piritsi, palibe pafupifupi kukana. Osati kwenikweni ntchito yaikulu ya kuchita masewera olimbitsa thupi, koma akhoza kukhala kwa wina amene akufuna kumanga mphamvu ndi kukula kwake.
Mitundu ya Zisamba Zopanda Phindu
Ma Barbells
Izi zimaphatikizapo zida ziwiri zolemera zofanana ndi zomwe mumawona ku masewera olimbitsa thupi kapena mikate yamatenda komwe mungathe kulemera. Ma barbells ndi abwino chifukwa amakulolani kukweza zolemera kwambiri, popeza muli ndi mbali zonse za thupi lomwe mukugwira ntchito panthawi yomweyo.
Zovuta? Popeza mbali zonse ziwiri za thupi zikugwira ntchito, mbali yochulukirapo nthawi zambiri imatha. Choncho, ngati muli ndi dzanja lamanja, dzanja lanu lamanja lingagwiritse ntchito kwambiri panthawi ya makina othandizira. Ndicho chifukwa chimodzi ndibwino kuti muzisakanikirana ndi ma-barbells ndi zopopera.
Zisokonezo
Mosiyana ndi maulendo, mapulaneti amakulolani kuti muzigwira ntchito payekha lirilonse, lomwe ndilokulitsa mphamvu mu mbali yanu yopanda mphamvu.
Muyeneranso kumaphatikizapo minofu yambiri yazitsulo za zochitika zina chifukwa palibe njira yodalirika. Muyenera kuyendetsa momwe kulemera kwake kukukwera ndi pansi, kotero mutenge zambiri kuchokera pa ntchito yanu.
Thupi Lathunthu la Dumbbell Workout ndi malo abwino oyamba ndi zopusa.
Kettlebells
Kettlebells ndi atsopano koma amapereka zosiyana kwambiri. Ndi zitsulo zamagetsi ndi zamakono, nthawi zambiri timakhala ndi mphamvu komanso timapanga minofu yowonda. Mungathe kutenga izo ndi kettlebells, koma pali kutsindika kwambiri pa mphamvu.
Mavitamini ambiri a kettlebell amaphatikizapo kusuntha kulemera kwake, kotero ndizovuta kwambiri kuposa kugwiritsa ntchito dumbbells. Chotsatira chake ndi chakuti, mukhoza kugwira ntchito zambiri zamagetsi ndi kettlebells (mphamvu, mphamvu, chipiriro, komanso ngakhale cardio).
Chokhumudwitsa chiripo ndithudi kuti muphunzire, choncho mukufuna malangizo kuchokera pa kanema kapena pulogalamuyo.
Choyamba cha Kettlebell Workout chimakuwonetsani momwe mungagwiritsire ntchito kettlebell mu mphamvu yanu yophunzitsira.
Mankhwala Mipira
Mpira wa mankhwala umapereka njira ina yowonjezera zosiyana pa ntchito yanu. Mipira yolemerayi imabwera pafupifupi kulemera kulikonse kuchoka pa paundi imodzi kufika pa 20. Zingagwiritsidwe ntchito pazochita zilizonse zomwe mungathe kuchita ndi zitsulo zamagetsi, zamabotolo, kapena kettlebells, koma ndikugogomezera kumangirira komanso kugwirizana.
Mankhwalawa amapanga njira zosiyanasiyana zomwe mungachite ndi mpira wa mankhwala.
Kukaniza Mabungwe ndi Ma Tubes
Ngakhale kuti izi zikhoza kugawidwa pazitsulo zopanda malire kapena ngakhale makina opanga makina, amaima okha chifukwa mwina ali opambana kwambiri pa zosankha zanu zonse. Ndizovuta kwambiri komanso zodula kwambiri pazochita zanu zonse.
Kukaniza magulu ndi ma tubhu amabwera mu mitundu yosiyanasiyana kuti asonyeze kuchuluka kwa mavuto omwe amapereka. Mwachitsanzo, magulu a SPRI (omwe mungapeze ku Amazon.com) amapereka magulu a chikasu kuti azitha kukanika, zobiriwira kuti zisakanikizidwe, komanso zofiira chifukwa chotsutsa kwambiri. Nthawi zina amabwera ndi chitseko, kotero mutha kuwatsekera pakhomo ndikuchita zinthu ngati makina osindikizira mabokosi.
Phindu ndi Phindu la Mabungwe Otsutsana
Zotsatira
- Zama mtengo . Mapulogalamu ambiri omwe amatha kutsutsa angagwiritse ntchito madola 15 mpaka $ 30 malinga ndi kuchuluka kwa momwe mumapezera ndi chizindikiro, ndikupanga chisankho chabwino cha bajeti.
- Zochepa ndi zopepuka . Mipando ingathe kulowetsedwa mu sutikesi kapena ngakhale tebulo la desiki ku ofesi, kuwapangitsa kukhala okongola kwa apaulendo kapena anthu omwe atsekedwa ku ofesi .
- Zosiyana . Mofanana ndi zipangizo zina, mungathe kuchita masewera olimbitsa thupi lanu, m'munsi, ndi pachimake.
- Amaonjezera mgwirizano ndi kupititsa patsogolo ntchito . Muyenera kuchita masewera osiyanasiyana kuti muzichita masewera olimbitsa thupi, ndikupangitsani ntchito zanu zambiri.
Wotsutsa
- Iwo akhoza kuwomba . Mabungwe ndi abwino, koma ndi zosavuta kupeza dzenje lanu kapena chubu popanda kuzindikira. Aliyense yemwe amagwiritsira ntchito magulu kwa nthawi yaitali amakhala ndi chidutswa chimodzi chokha, chomwe chingayambitse kuvulaza kwakukulu.
- Zovuta kwa oyamba kumene . Mofanana ndi zingwe ndi mapulaneti, mumayendetsa njira yotsutsa, kotero mumayenera kukhala ndi mawonekedwe abwino kuti mupeze zofunikira kwambiri pamene mukupewa kuvulala .
- Kulimbana kotere . Mofanana ndi zopopopera, magulu amatsutsa kwambiri nthawi zina zochita masewera olimbitsa thupi. Powonjezereka mumapeza kuchokera pa malo oyendetsa, ndikovuta kwambiri. Pamene mukuyandikira, kukana kumayamba kuchepa, zomwe zimawoneka ngati malire.
Thupi Lathunthu la Kutsutsana kwa Bungwe la Thupi limakuwonetsani momwe mungagwiritsire ntchito gulu kuti mukhazikike thupi lanu lonse.
Kulemera Kwambiri Mapulogalamu
Makina ndi omwe timakonda kuwona pa masewera olimbitsa thupi ndi mizere ya makina omwe amagwiritsidwa ntchito kugwira magulu osiyanasiyana. Pali mitundu iwiri yowonjezera ya makina omwe mumawona nthawi zambiri zomwe mumasankha zimachokera mu msinkhu wanu, zomwe mumakhala nazo komanso, zolinga zanu.
Makina Opangira
Izi ndi zina mwa makina omwe mumawawona, makina okhala ndi timapepala timene timakulowetsani kuti muikepo pinini pansi pa kuchuluka kwa kulemera kumene mukufuna kukweza.
Makinawa kawirikawiri amawagwiritsa ntchito ndipo safuna kusintha kwakukulu, kupatula mwina kukweza kapena kuchepetsa mpando. Izi zimapangitsa izi kuyambitsa oyambitsa chifukwa makina awa amasunthira njira. Mwachitsanzo, pamene mukupanga makina oyandikana ndi chifuwa ndikukankhira pambali, amachoka komanso mofanana ndi kubwereza. Ngati mutagwiritsa ntchito dumbbells, muyenera kuyendetsa njira yolemetsa ndikuonetsetsa kuti mukugwiritsa ntchito mawonekedwe abwino, zomwe zingakhale zosakonzeka kuchita.
Makina Opangidwa ndi Plate
Izi zimagwira ntchito mofanana ndi kuyika makina kuti amagwira njira yodalirika. Kusiyanitsa ndiko, muyenera kutaya mbale pamakina.
Izi zingakhale zopindulitsa kwa munthu amene akufuna kumanga nyonga ndi kukula kwake chifukwa angathe kuthetsa kuchuluka kwa kulemera kwake. Chosavuta ndi, ndithudi, uyenera kutaya mbalezo zomwe zingakhale zokhazikika pokhapokha.
Ngati munayamba mwachita masewero olimbitsa thupi, mwinamwake mumatha kugonjetsa vuto loti mutulutse makina omwe anasiya. Osati bwino kwambiri masewera olimbitsa thupi .
Phindu ndi Mavuto a Makina
Zotsatira
- Kugwiritsa ntchito mosavuta . Makina ambiri ndi osavuta kuwoneka, ndi ambiri a iwo kuphatikizapo zithunzi za momwe angaphunzitsire.
- Zothandizira . Makina amapereka chithandizo chokwanira kwa thupi lanu, kotero inu mukhoza kumanga kumanga mphamvu popanda kudandaula kwambiri za mawonekedwe.
- Mukhoza kunyamula zolemetsa zowononga mopanda banga . Chifukwa cha chithandizo chimenecho, nthawi zambiri mumatha kunyamula zolemetsa zowopsa kwambiri popanda kudandaula za kuvulala.
- Zowonongeka kwambiri . Makina akusuntha iwe kupyolera mu kayendetsedwe kabwino ka zochitikazo, kotero ndi kovuta kunyenga, ngakhale pamene minofu yako itatopa.
- Zopanda mantha . Kwa oyamba kumene, makina akhoza kusankha bwino chifukwa mukudziwa momwe mungagwiritsire ntchito. Makina ambiri ogwiritsa ntchito mozunguza malingana ndi gulu la minofu, kotero kuti nthawi zambiri mumatha kuchoka pamakina kupita kumtsinje popanda kumenyana kapena kukangana.
- Otetezeka . Simungadzipweteke chifukwa makina akuthandizira thupi lanu lonse.
Wotsutsa
- Njira yosasinthika . Njira yokonzedweratu mu makina ambiri ikhoza kukhala abwino kwa oyamba kumene, koma imatanthauzanso kuti simukugwirizana ndi minofu yotsitsimutsa ngati momwe mungakhalire ndi zilembo zaulere. Izi zimapangitsa makina kukhala osagwira ntchito pang'ono chifukwa matupi athu samasunthira njira.
- Kusuntha pang'ono . Pokhala ndi zibwenzi, mungathe kuchita masewera olimbitsa thupi, koma makina nthawi zambiri amapereka masewera olimbitsa thupi limodzi.
- Kukula kumodzi kumaphatikiza zonse . Chosavuta china chogwiritsira ntchito makina ndi chakuti apangidwira munthu wamkulu. Ngati ndinu wamfupi kapena wamtali kuposa nthawi zambiri, mukhoza kukhala ndi nthawi yovuta kupeza malo abwino pamakina ena.
- Kutupa . Mungapeze zinthu zambiri zoti muzichita ndi zolemera zaulere, koma makina okha amachita chinthu chimodzi. Ndi zophweka kuti ukhale wotopa nthawi.
Makina ndi Pulley Machines
Makina ndi makina a pulley amakhalanso odziwika pazinthu zochuluka kwambiri ndipo amapereka maphunziro osiyana siyana. Mosiyana ndi makina, zingwe ndi mapulaneti sizitsata njira yodalirika. Izi zikutanthauza kuti muyenera kuyika minofu yanu yonse kuti muyendetse kayendetsedwe ka zingwe. Minofu yomwe mumaphatikizapo, yowonjezereka yomwe mumapeza ndi zina zomwe mumayaka.
Ndipo, mosiyana ndi zolemera zaufulu, makina a chingwe amasiyanitsa kulemera kwake pazitsulo zonse za zochitikazo. Choncho, mosiyana ndi mphuno ya biceps curl yomwe ili ndi mphindi imodzi yokha yomwe ikugwiritsidwa ntchito, chingwe cha biceps curl chimasiyanasiyana ndi momwe mukupiritsira kulemera kwake ndi pansi, kotero kuti minofu yanu ikhale yotetezeka nthawi yonseyi.
Kupindula ndi Kutaya kwa Cable ndi Pulley Machines
Zotsatira
- Zogwira mtima kwambiri . Makina a kanyumba amasiyana kwambiri ndi kulemera kwa kayendetsedwe kake ka ntchitoyi, kupangitsa minofu yanu kukhala yothandiza kwambiri kumanga nyonga.
- Kusagwirizana . Ndi makina awa, mukhoza kusintha zingwe mmwamba kapena pansi kuti mugwirizane ndi masewera olimbitsa thupi. Mukhozanso kusintha ndondomeko kuti mupange mkono kapena mwendo pa nthawi, ndikukupatsani zina zomwe mungasankhe.
- Zosiyanasiyana . Makina achitsulo nthawi zambiri amakhala ndi zida zofanana ngati zingwe, mipiringidzo, ndi zothandizira kuti muthe kuchita zofananazo m'njira zambiri.
Wotsutsa
- Maphunziro apamwamba kwambiri . Monga zolemera zaulere, muli ndi mphamvu yosuntha zolemera ndi kutsika ndi kusunga mawonekedwe abwino, zomwe zingakhale zovuta kwa oyamba kumene.
- Zovuta kwambiri . Chifukwa chakuti mumatha kutsutsana pa gawo lililonse la kayendetsedwe kake, mumayaka kwambiri minofu ndipo imapangitsa kuti mukhale ndi mphamvu zambiri. Apanso, izi sizingakhale zomasuka kwa woyambitsa yemwe sagwiritsidwe ntchito kukweza zolemera.
- Zingakhale zosokoneza . Kugwiritsidwa ntchito moyenera kwa zingwe ndi makina a pulley kungakhalenso koopsa kwa maseĊµera atsopano. Kuwona zojambulidwa zonse ndikuyesera kuwona momwe zimagwirira ntchito kungakhale zosokoneza, kotero mungafunike chithandizo chochuluka kuchokera ku pro pamene mukugwiritsa ntchito makina awa.
Zitsanzo za Zipangizo Zamagetsi
Palibe zokondweretsa pankhani yosankha zida zothandizira mphamvu. Zosankha zonsezi zingakuthandizeni kukhala olimba ndi kumanga minofu yowonda. Galimoto yanu yabwino kwambiri ndi kugwiritsa ntchito zipangizo zosiyana siyana kuti nthawi zonse mukhale ovuta thupi lanu m'njira zatsopano.
> Zotsatira:
> American Council on Exercise. Zolemera zaufulu vs. Zida Zophunzitsa Mphamvu. ACE Fit. Chiwongoladzanja
> Bryant CX, Mtundu wa DJ. Buku la ACE Personal Trainer: Njira Yabwino Yophunzitsira Ogwira Ntchito Zapamwamba . San Diego, CA: American Council pa Zochita; 2003.