Gwiritsani Ntchito Thupi Lanu Kuti Mukhale Oyenera ndi Kumanga Mphamvu
Zochita zolimbitsa thupi ndizochita zolimbitsa thupi zomwe zimagwiritsa ntchito kulemera kwa thupi mmalo mwa zipangizo monga ngati dumbbells kapena makina olimbitsa thupi. Kugwiritsira ntchito bodyweight inali imodzi mwa njira zoyambirira za kuphunzitsa mphamvu. Maphunziro olimbitsa thupi ndi osavuta kuphunzira, ogwira ntchito, ndipo akhoza kuchitidwa kulikonse; kunyumba, kuntchito kapena poyenda-mofanana ndi masewera olimbitsa thupi.
Ngakhale mutatha kupeza njira zogwiritsira ntchito thupi, zochitika 10 zotsatirazi ndi njira zabwino zogwirira ntchito magulu akuluakulu a minofu.
Ambiri, monga squat, ndi maseĊµera olimbitsa thupi omwe amagwira ntchito kuposa gulu limodzi la minofu.
Kodi Thupi la Bodyweight ndi chiyani?
Zingakhale zoonekeratu kwa ophunzitsa masewera olimbitsa thupi kapena ochita masewera olimbitsa thupi, koma mitundu yambiri yotsutsa ndi zochitika zolimbitsa thupi nthawi zina zimagwiritsa ntchito thupi lolemera. Mapulogalamu monga yoga, Pilates, calisthenics ndi plyometrics onse amagwiritsira ntchito thupi kuti apangitse mphamvu, minofu, kusinthasintha ndi kukhala olimba pamlingo winawake. M'nkhaniyi, zochitika zolimbitsa thupi zimagwiritsa ntchito mphamvu zowonongeka ndi chitsanzo chotsutsa chokhala ndi zovuta, zozizwitsa komanso zochitika zolimbitsa thupi kuti zikwaniritse zolinga ndi mphamvu.
Zochitika 10 zotsatirazi ndizo maziko a pulojekiti yopangira thupi. Zosintha zambiri ndi zosinthika ndizotheka.
1. Kuthamanga
Kuponderezedwa ndi zochitika zozizwitsa thupi, ndipo zimasonyeza bwino kwambiri mfundo yophunzitsira thupi.
Pamene mukuyang'ana pansi ndikukwera manja ndi zala, pumani thupi ndikuchoka pansi.
Chimodzi "chokwera-ndi-chotsika" ndi kubwereza kotsitsimodzi. Musapite mofulumira kapena mopepuka. Sungani mutu ndi khosi mosalekeza. Chitani zonse zomwe mungathe mu miniti imodzi; pumula, ndiye yesani kachiwiri. Bwerani mawondo anu pansi mukapeza zovutazo pamene mukuyamba.
2. Sewu
Mbalame yopanda zolemera sizingakhale zosavuta, koma mukadzuka kufika pafupi ndi 15-rep mark it ayamba kutenga maondo pamadzulo, miyendo yapamwamba, ndi chiuno mpaka mutakhazikitsa vuto linalake. Mbalame imakula miyendo ndi minofu yam'mimba ndipo, patapita nthawi, imatha kulimbikitsa maondo. Komabe, samalani ndi masewerawa ngati muli ndi vuto la bondo lomwe liripo kapena mukumva kupweteka kwa bondo panthawi iliyonse yopuma.
3. Lunge
Malo ogona ndi ntchito yofunikira kwambiri. Zomwe zinagwiritsidwa ntchito zaka zisanu ndi zitatu kapena kuposerapo (mimba iliyonse), mapapo amachititsa mphamvu, kulingalira , ndi kusinthasintha. Zosankha zimaphatikizapo malo osiyanasiyana apachimake pambali, pambali, kutsogolo kutsogolo, kukwera kumbali zonse, kudutsa pachifuwa kapena kutsogolo pamwamba. Mwachitsanzo, mikono yomwe imatambasulidwa kumbaliyi imapangitsa kuti zinthu zizikhala bwino komanso kuti zikhale bwino kusiyana ndi zida zogwira pachifuwa.
Zina zowonjezera zina ndizo kumbuyo komwe kumakhala ndi lunge komanso kumbali ya 45 digiri.
4. Kusintha
Mapulojekiti ndi masewera olimbitsa thupi omwe amalimbitsa mimba ya m'mimba. Mitundu yambiri ya mitundu yambiri imakhalapo.
Zina mwa mitundu yabwino kwambiri ya ziphuphu ndi izi:
- Kuthamanga kwakukulu, kumene mapewa akuleredwa pansi pamene mutenga mgwirizano wa abs.
- Kutembenuzira mobwerezabwereza, kumene miyendo ndi mawondo akuleredwa pansi pamene mutenga mgwirizano wa abs.
- Combo crunch, yomwe ikuphatikiza zonse ziwirizi.
- Kuthamanga kwa njinga, zomwe zimaphatikizapo zonsezi pamwamba ndipo mumayendetsa miyendo yanu mlengalenga.
5. Mphindi
Mafinya amapangidwa ndi mpando kapena benchi. Inu mukukankhira mmwamba kuchokera pa mpando ndi mikono kumbuyo ndi miyendo kunja. Mungagwiritsenso ntchito makina apadera pa masewera olimbitsa thupi omwe amakupangitsa kukhala kosavuta. Izi zimatchedwa "kuthandizidwa."
Kwa bench dips, mukhoza kuyamba ndi miyendo ikuyendetsa pafupifupi madigiri 90 ndi mapazi anu ocheperapo pansi. Kenaka, yowonjezerani pamene mukukhala olimba kufikira mutakhala "akudumpha" pazitsulo ndi mapazi anu otambasula patsogolo.
6. Chikoka ndi Chin-Up
Zochita izi ndi zosiyana za kayendetsedwe kake kamene mumadzikongoletsera pansi kuti nkhope yanu isakhale yocheperapo ndi kapamwamba.
Zokopa ndi zovuta zina ndizovuta zovuta kwa ambiri. Ngakhale zokopa kapena zong'onoting'ono ndi zitsanzo zabwino zochita masewera olimbitsa thupi, mwina simungathe kupeza galimoto yokwera pakhomo. Makina ambiri amakhala ndi bar, ndipo mukhoza kuyang'ana pakhomo pakhomo kapena pamtengo wopangira zinthu zina. Onetsetsani kuti ndi olimba komanso otetezeka.
7. Mzinda wa Wall
Imani motsutsana ndi khoma ndipo pang'onopang'ono muweramire mawondo ndikuthandizira nsana wanu ndi khoma. Gwirani malowo ndi ntchafu zanu mofanana mpaka pansi kwa masekondi khumi, kenako bwererani ku malo oima.
8. Push
Imani moyang'anizana ndi khoma lolimba, kwezani manja anu ndi kukankhira mwamphamvu khoma kwa masekondi khumi. Pezani ndi kubwereza katatu. Izi ndizochita "zovuta".
9. Bridge
Zochitika pa mlatho uli ndi iwe kumbuyo kwako ndipo ukukweza ndi miyendo pamene ukukhazikika ndi mikono pansi.
10. Mpando Wotsogolera
Khalani pa mpando umene umalumikizidwa pakhoma. Khalani ndi kuima maulendo 10 kenako mupumule. Chitani katatu.
Zochita 10 izi zolimbitsa thupi zidzalimbitsa mphamvu pulogalamu ya thupi. Mungathe kuchita zambiri mwa iwo nthawi iliyonse ndi malo aliwonse, ndipo zina zowonjezera sizikufunika. Kuti mukhale ndi thupi labwino, onjezerani kuyenda mofulumira kapena kuyenda mwamsanga, kapenanso nthawi yophunzitsanso .