Ntchito yogwiritsira ntchito thupi moyenera ndiyo chinsinsi cha kupirira thupi, kutaya thupi, ndi ubwino. Zigawo zokonzedwa bwinozi sizingakulepheretseni kupwetekedwa ndi kupuma, koma zingakuthandizeni kutentha makilogalamu ambiri ndikukhala otanganidwa tsiku lonse. Ndiye mumagwiritsa ntchito bwanji mwayi wophunzitsidwa bwino? Choyamba, ndikofunika kumvetsetsa chifukwa chake pulogalamu ya maphunziro ikugwira ntchito.
Kodi Ntchito Yogwira Ntchito Yogwira Ntchito Ndi Yotani?
Kugwira ntchito mogwira ntchito kumakuthandizira kuti mukhale ndi bwino, kukhala ndi moyo, kupirira modzichepetsa ndi kusinthasintha. Pakati pa gawoli, mukhoza kuchita masewera olimbitsa thupi 5-10 omwe amathandiza kusintha momwe minofu yanu imagwirira ntchito palimodzi kuti mukhale ogwirizana.
Pogwiritsa ntchito zolimbitsa thupi mungagwiritse ntchito kulemera kwa thupi, kugwedeza kapena zida zina zotha kulimbitsa minofu yanu. Koma maphunziro oterewa ndi osiyana ndi ndondomeko yachikhalidwe yolemetsa.
Phunziro lililonse la masewera olimbitsa thupi, muyenera kuganizira kwambiri za kayendetsedwe kake kuti mukhale osasunthika komanso kuti mukhale osangalala. Kwa machitidwe ambiri, kuphunzitsidwa bwino ndi ntchito yopangira minofu ndi malingaliro. Maphunziro olimbikitsa amachititsa kuti ubongo wanu uyankhule ndi minofu yanu kuti thupi lanu lizikhala bwino.
Pali njira zosiyanasiyana zogwiritsira ntchito maphunziro ogwira ntchito nthawi zonse .
Mukhoza kuwonjezera zochepa zozizira ndi kuyesera muyeso ya mlungu ndi mlungu kapena mungathe kugwira ntchito ndi wophunzitsidwa bwino kuti mumange pulogalamu yowonjezera kuti thupi lanu liwonekere ndikumverera.
Mmene Amathandizira Kutaya Kwambiri
Maphunziro ogwira ntchito amathandiza thupi lanu kuyenda bwino. Ndipo, ndithudi, matupi omwe amasunthika bwino amakhala otentheka kwambiri zopatsa mphamvu popanda kuchita masewera olimbitsa thupi .
Koma kungaphunzitsidwe ntchito kungathandizenso ntchito zanu zina. Ndipo phindu limeneli ndilofunika kwa anthu omwe akuyesera kuchepetsa thupi.
"Musanayambe pulogalamu yochita masewera olimbitsa thupi, ndizofunika kuzindikira malo omwe muli ofooka kapena zoperewera zomwe zingasokoneze ntchito yanu," anatero Jason Corrie. Jason ndi mphunzitsi wodziwidwa bwino amene amathandiza kwambiri makasitomala padziko lonse kupeza matupi olimba, matupi amphamvu. Amafotokoza chifukwa chake olemera omwe amatha kutaya zolaula ayenera kuyamba pulogalamu yawo yogwiritsira ntchito ntchito.
"Kuphunzitsidwa bwino kumathandiza kwambiri pamene mukuyesera kuchepetsa thupi." Iye akufotokoza kuti pamene thupi lanu likugwira ntchito bwino, limakhala lopambana poyatsa makilogalamu. kukhala ndi moyo tsiku ndi tsiku, mumataya mofulumira.
Momwe Mungayambire
Njira yabwino yothetsera pulojekiti yogwira ntchito yolimbitsa thupi ndiyo kupeza akatswiri oyenerera. Ophunzitsira okha omwe amaphunzitsidwa ntchito yoyamba amayamba mwa kufufuza kwathunthu kayendetsedwe ka kayendedwe kanu. Angathe kudziwa kuvulala koyamba ndi zizolowezi zakuthupi zomwe zasintha momwe thupi lanu limagwirira ntchito. Kenaka amagwira ntchito pamodzi ndi inu kuti mubwererenso ndikukhazikitsanso kayendetsedwe kazing'ono kuti thupi liziyenda molimbika komanso mosamala tsiku lonse.
Si ophunzitsa onse omwe ali oyenerera kupanga mawonekedwe omwe akuwunikira ndi mapulogalamu. Jason akukulimbikitsani kuti mufufuze maziko a wophunzitsa, funsani mafunso ndikupempha kuti mutumizidwe. "Mphunzitsi wabwino nthawi zonse adzakondwera kupereka umboni ndi nkhani zabwino kuchokera kwa makasitomala akale. Fufuzani maumboni aliwonse omwe amafotokozera makasitomala omwe akuvulalapo kale kapena mavuto ena ndipo funsani makasitomalawo mwachindunji. "
Mukhozanso kupeza wophunzira pofufuza pa intaneti. Bungwe la American Council on Exercise limapereka chinsinsi chothandizira kupeza mphunzitsi m'deralo. Ndipo American College of Sports Medicine ili ndi ntchito pa intaneti kuti ipeze ophunzitsidwa oyenerera.
Ngati muli ndi vuto linalake kapena kuganizira zachipatala, dokotala wanu akhoza kukufikitsani kwa wodwalayo kuti akuthandizeni kuyamba pulogalamu.
Njira Zogwirira Ntchito
Ngati mukufuna kungophatikizapo masewera olimbitsa thupi omwe mukugwira nawo ntchito, mungayambe ndi njira zochepa zosavuta zomwe zingakuthandizeni kuti mukhale oyenera komanso ogwirizana. Mukamagwira ntchito yolimbitsa thupi, ndi bwino kuti muziganizira zoyendetsa bwino, m'malo mochita zinthu zolemetsa kapena kuchita mobwerezabwereza.
- Bugulu Wakufa: Ngati muli chizoloŵezi choyamba, ntchitoyi (yomwe imachitidwa pamalo apamwamba pamsana wanu) idzakuthandizani kuti mimba yanu ikhale yokonzeka kuyenda movutikira.
- Kujambula Pamodzi: Zochita zosavuta izi ndizokwanira kuti azichita bwino omwe akufuna kukulitsa chikhazikitso ndi kukulitsa kusinthasintha kumbuyo kumbuyo.
- Plank : Kuchita masewero olimbitsa thupi kumathandizira kuti pakhale kukhazikika kwakukulu kwa kukhazikika kwabwino ndi kugwirizanitsa.
- Maimidwe amodzi a mwendo: Kuchita masewero olimbitsa thupi kumathandizira kukonza mphamvu ndi mphamvu zakuya. Pamene mukulumikizana kwambiri, yonjezerani kayendedwe ka manja kuti muteteze nokha.
- Mbalame yamodzi : Pambuyo pokhala womasuka ndi miyendo ya mwendo umodzi, mukhoza kuwonjezera kayendetsedwe kakutukula ndi kutsika thupi lanu pamalo ochepa.
- Lunge : Ngati mwakhala mwatsopano ku zochitika zolimbitsa thupi, yambani pamalo omwe mumakhala pakhomo ndipo muthe kukweza ndi kuchepetsa thupi lanu, kukhalabe ndi bwino. Mukamakula, yonjezerani kusuntha. Yambani kutsogolo, kumbuyo kapena kumbali ndi kunja kwa malo osungirako malo kapena kuyendayenda kumanga nyonga, kukonza mgwirizano ndikupanga minofu kupirira.
Ngati mukufuna kutsata pulogalamu yapamwamba yophunzitsira, ganizirani kugwiritsa ntchito pulojekiti yokonzedweratu. Mapulogalamu onsewa amagwiritsira ntchito Chipangizo Choyendetsera Ntchito chomwe chilipo pa webusaiti ya kampani. Koma bar-yomwe imamangidwa ndi zolemera zowononga mkati-imapereka phindu lokhazikika lomwe simulitenga kuchokera ku zipangizo zina. Mungathe kusinthana ndi ntchito yanu pa tsamba loyambitsa chiwonetsero kapena kuyendetsa pulogalamu ya Ignite ya masiku 60 kuti mupange mphamvu zanu zochepa pang'onopang'ono.
Mawu Ochokera
Ntchito yogwira ntchito yolimbitsa thupi imayenera kuchitika nthawi zonse kuti ipereke zotsatira. Koma inu muwona kusintha kwenikweni momwe thupi lanu likuwonekera ndikumverera ngati mukuzichita mobwerezabwereza. Yesetsani kuchita ndondomeko yanu ya ntchito 2-3 nthawi pa sabata. Pamene mukukhala olimbikitsidwa komanso kuyanjanitsidwa, yonjezerani machitidwe atsopano omwe amatsutsa thupi la pansi ndi machitidwe omwe amalimbitsa mphamvu ndi kugwirizanitsa kupyolera mu thunthu lanu.
Zotsatira:
American Council pa Zochita Zolimbitsa Thupi. "Kodi Functional Strength Training Training ndi Chiyani?" Fit Life May 11, 2011.
American Council pa Zochita Zolimbitsa Thupi. ACE Advocates Kugwiritsa Ntchito Mphamvu Mphamvu.
Consumer Reports. "Kulimbitsa thupi: kugwira ntchito kudziko lenileni." September 2013.