Kafukufuku Amapeza Kulemera Kunapindula Koposa Cardio Pakufuna Ululu Wosana
Ngati mukuvutika ndi ululu wammbuyo, pali uthenga wabwino wochokera ku kafukufuku wam'mbuyo womwe umayang'ana pa zochitika zomwe zimapindulitsa komanso zotsatira zake zokhudzana ndi ululu.
Phunzirolo linali laling'ono koma zotsatira zimalonjeza. Panali odwala 27 omwe akuvutika m'mbuyo mu phunzirolo, lomwe linayang'ana zotsatira za maphunziro a aerobic ndi kukaniza.
Ochita kafukufuku adafotokoza kuti awo omwe adagwira nawo ntchito yophunzitsa anthu omwe ankakweza zolemera anali ndi kupweteka kwa 60 peresenti mu ululu ndi ntchito. Omwe amapatsidwa gulu lochita masewera olimbitsa thupi omwe adagwira ntchito zochitika monga nthawi yoyenda kapena kuyenda, amangowonjezera 12%.
Gulu lophunzitsira gululi linagwiritsa ntchito pulogalamu yonse yophunzitsa thupi , masiku atatu pa sabata kwa masabata khumi ndi awiri. Ophunzirawo anakula kulemera kwa masabata atatu, kuchepetsa kulemera kwa sabata iliyonse yachinayi (kuti athetse) ndikubwereza izi kwa masabata khumi ndi awiri.
Pamene izi ndi phunziro laling'ono, lankhulani ndi dokotala musanayese nokha.
Pulogalamuyi muphatikiziyi inaphatikizapo masewero otsatirawa a magulu atatu a anthu asanu ndi anayi aliyense.
Kuchokera
Kell, R; Asmundson, G. A Kuyerekeza kwa Mawonekedwe Awiri A Mapulogalamu Othandizira Kukhazikitsa Zochitika Pakati pa Ulamuliro wa Chronic Nonspecific Pafupipafupi. Journal of Strength & Conditioning Research. 23 (2): 513-523, March 2009.
1 - Nkhani Yolemba
Ntchito yopanga mafilimu kumapazi imaphatikizapo kuwachotsera kulemera kwa miyendo yawo. Minofu yomwe imagwiritsidwa ntchitoyi ikuphatikizapo ya m'munsi.
2 - Kuwonjezera Malamulo
Kutsatsa kwa mwendo kumagwiritsa ntchito kuyeza monga zolemera pa makina ena. Wogwiritsa ntchitoyo akuyendetsa miyendo yawo motsutsana ndi galasi lolemera ndi lolemera. Ma quadriceps ndiwo minofu yoyamba yogwira ntchitoyi.
3 - Vuto laling'ono
Mphepete mwa mwendo imayambitsa minofu yopanda pakhosi ndipo imaphatikizapo wogwiritsa ntchito kupindika miyendo yawo motsutsana ndi msana wolemera, pambuyo pa nthawi yomwe ali pa benchi yomwe ili gawo la makina.
4 - Bench Press
Makina osindikizira a bench ali ngati kumveka. Wogwiritsa ntchito amagona pabedi lathyathyathya ndi mapazi apansi pansi ndikusakaniza kulemera kwake. Ntchitoyi imagwiritsa ntchito thupi lapamwamba, kuphatikizapo chifuwa, mapewa ndi minofu.
5 - Onetsani Uthenga
Mofanana ndi makina osindikizira a benchi, makina osindikizira amagwiritsira ntchito benchi ndi nsana yapamwamba, kupereka mpangidwe wosinthika umene umakweza thupi lapamwamba la wogwiritsa ntchito kotero kuti msana wawo ukhale pa benchi yokonda pang'ono. Zochita izi zimagwiranso ntchito thupi lapamwamba, komabe ndikugogomezera kwambiri minofu yapamtima.
6 - Lat Tengani pansi
Lataloka pansi ndizochita masewera olimbitsa thupi omwe amatha kumbuyo kumbuyo.
7 - Zolemba Zachimake
Makina opanga mapepala amagwiritsa ntchito ziboliboli ziwiri zomwe zimagwiritsidwa ntchito pamtunda ndipo zimachotsedwa pamutu.
8 - Mphepete yamadzimadzi
Biceps curl ndizochita masewera olimbitsa thupi omwe amamanga mapiritsi, minofu kutsogolo kwa mkono wapamwamba.
9 - Triceps Kusokoneza
Kupweteka kwa triceps kumagwiritsa ntchito kukaniza ntchito minofu kumbuyo kwa mkono wakumwamba.
10 - Kupweteka m'mimba
Zomwe aliyense amakonda, ab crunch ndizofunikira kwambiri zolimbitsa thupi zomwe zimagwiritsa ntchito kulimbitsa minofu ya minofu.
11 - Ab Crunch pa mpira wothamanga
Onjezerani mpira wa masewero olimbitsa thupi (omwe nthawi zina amatchedwa mpira wa Switzerland kapena stability ball), ndipo mumapeza zovuta zolimbitsa thupi zomwe zimathandizira kumbuyo pamene mukuchita masewerawa. Pofuna kuthandizira mpira, minofu ya stabilizer imagwiritsidwa ntchito, yomwe imathandizira kuti mukhale oyenera.
12 - Yodziwika ndi Superman
Ntchitoyi ikuchitidwa pansi pomwe pansi. Zimaphatikizapo kugwirizanitsa minofu yanu kuti muyende pansi pamutu, pamutu, ndi pachifuwa. Izi zimalimbitsa kumbuyo ndi mitsempha yofunikira.