Momwe Kunenepa Kumakhudzira Thanzi Lachidziwitso

Si chinsinsi kuti kukweza zolemera kumapindulitsa zambiri ku thanzi lanu. Ubwino wakuthupi wokweza zolemera umadziwika bwino, kuyambira kulimbitsa thupi mpaka kulimbitsa thupi, kuchulukitsidwa kwa mafupa, komanso kulimba mtima. Ubwino waumoyo wamaganizidwe ndi chidziwitso kuchokera kukweza zolemera sizidziwika bwino koma mofanana ndi momwe zimakhudzira. Nkhaniyi ifotokoza mbali yachidziwitso cha ubwino wochita masewera olimbitsa thupi nthawi zonse.

Kuchepetsa Kukhumudwa

Tsoka ilo, zolemba zambiri zasayansi ndi zamaphunziro zakhala zikuyang'ana kwambiri phindu la thupi la kuchita masewera olimbitsa thupi ndi kunyalanyaza maganizo mbali. Komabe, a kuphunzira meta pa mayeso opitilira 30 azachipatala omwe amayesa kukhumudwa adapeza kuti kuphunzitsidwa kolimbitsa thupi kumalumikizidwa ndi kuchepa kwakukulu kwazizindikiro zakukhumudwa. Izi zikutanthauza kulemera maphunziro ndi kukana maphunziro ali ndi zotsatira zotsimikiziridwa pakuthandizira kuchepetsa zizindikiro za kupsinjika maganizo ndi mphamvu kusintha kukumbukira thanzi. Kwa iwo omwe akulimbana ndi kupsinjika maganizo pakali pano, kuchita masewera olimbitsa thupi ngakhale pang'ono chabe okhudza kukweza zolemera kungapereke mpumulo ku kuvutika maganizo mwa kukhala ndi chizoloŵezi, kukwaniritsa zolinga, ndi kuchita masewera olimbitsa thupi.

Chosangalatsa kwambiri ndichakuti kafukufukuyu adapeza zopindulitsa kwambiri mwa omwe ali ndi zizindikiro zachisoni 'zochepa mpaka pang'ono' poyerekeza ndi omwe alibe. Izi zikusonyeza kuti kuchepa kwa zizindikiro zowawa mwa kukweza zolemera kumawonekera kwambiri mwa iwo omwe ali ndi zizindikiro zachisoni kwambiri kuposa omwe alibe.

Kuchepetsa nkhawa

Kuchita masewera olimbitsa thupi kukana ndi kukweza zolemera zakhala zikugwirizananso ndi kuchepetsa nkhawa mwa achinyamata akuluakulu. Ophunzira omwe adachita nawo masewera olimbitsa thupi komanso kukweza zolemetsa adanenanso za kuchepa kwakukulu kwa zizindikiro za nkhawa kusiyana ndi gulu lolamulira, lomwe silinayambe kunyamula zolemera zilizonse. Chowonjezera ndicho Ophunzira amalimbitsa thupi kawiri pa sabata panthawi ya phunzirolo, kusonyeza kuti kuchita masewera olimbitsa thupi kwambiri sikuyenera kupindula phindu la kuchepetsa nkhawa. Kungotenga nawo mbali pa kukweza zolemera kawiri pa sabata kunali kokwanira kuti mukhale ndi kuchepa kwakukulu kwa nkhawa.

Kukhala bwino komanso kukhala ndi moyo wabwino

Kuwongolera uku kwa thanzi lachidziwitso sikuli kwa achinyamata okha - kafukufuku wasonyeza kuti achikulire omwe amachita masewera olimbitsa thupi nthawi zonse amapeza zabwino zomwezo pamalingaliro awo onse komanso thanzi lawo lamalingaliro ngati achinyamata. Kafukufukuyu adawonetsa kuti ngakhale mitundu yosiyanasiyana yolimbitsa thupi idapereka mapindu osiyanasiyana, panali kusintha kwakukulu pakuzindikira umoyo mwa ophunzira omwe adachita nawo ntchito poyerekeza ndi gulu lolamulira, omwe sanachite nawo masewera olimbitsa thupi.

Momwe mungagwire ntchito kunyumba kapena kuofesi

Tikukhulupirira, nkhaniyi yawonetsa thanzi lachidziwitso ubwino wochita masewera olimbitsa thupi nthawi zonse komanso masewera olimbitsa thupi. Mwachidziwikire, ambiri mwa maphunzirowa adapeza kuti ndizovuta masewero olimbitsa thupi sizinali zofunikira kuti mukolole zopindulitsa izi - pokhapokha magawo awiri pa sabata anali okwanira nthawi zina. Kwa amene akuvutika panopa Thanzi labwino Nkhani, kukakamizidwa kuti mupitirize kukhazikika, kulamulira mozama kungakhale kovuta, choncho ndi kopindulitsa kuzindikira kuti kulimbitsa thupi sikuyenera kukhala kuyesayesa kotenga nthawi.

Omwe akuvutika ndi nkhawa kapena kupsinjika maganizo angaonenso kuti ndi ntchito yovuta kapena yovuta kulowa nawo masewera olimbitsa thupi kuti ayambe kuchita masewera olimbitsa thupi. Mwamwayi, simuyenera kulowa nawo masewera olimbitsa thupi kuti muyambe kuchita masewera olimbitsa thupi. Pali zabwino zambiri zolimbitsa thupi kunyumba zomwe mungathe kuchita ndi zida zochepa. M'munsimu muli ena ananena kuwonda malamulo oyenera oyamba kumene ndi zosavuta kuchita kuchokera kunyumba kapena ofesi.

Ndi zolemera

Simufunika zolemetsa zambiri kapena zida zapamwamba kwambiri kuti mupange njira yabwino yonyamulira. Ma Dumbbell ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kunyumba - ndi ochepa ndipo amatenga malo ochepa, kotero mutha kuwatulutsa mwachangu kuti mukachite nawo masewera olimbitsa thupi. pabalaza ndi kuziyika izo pamene inu muli zachitika. Ndondomeko yomwe ili pansipa ndi yolimbitsa thupi kwambiri kwa iwo omwe ali ndi dumbbells:

10 goblin squats x 3 seti
10 mbali amapindika x 3 seti
10 ng'ombe ikweza x 3 seti
10 kutsogolo mapapu x 3 seti
Mizere 10 yopindika x 3 seti
10 deadlifts x 3 seti
10 bicep curls x 3 seti

Poyamba, pitani pamayendedwe anuanu, koma mukakhala kuti mwakonzeka kudzitsutsa, yesetsani kusapumula masekondi 20 pakati pa ma seti osapumula pakati pa masewera olimbitsa thupi.

Ndi magulu otsutsa

Ngati mulibe mwayi wopeza ma dumbbells, ndiye kuti magulu otsutsa amapereka njira ina yabwino yomwe simatenga malo ambiri ndipo imatha kulimbitsa thupi mwamphamvu mofananamo. Pansipa pali masewera olimbitsa thupi omwe amatha kuchitikira kunyumba kapena kunyumba ofesi:

Resistance Band Kukokera: 12 x 3 seti
Squat + Low-Single-Arm Row: 10 x 3 seti (mbali iliyonse)
Squat + Single-Arm Shoulder Press: 8 x 3 seti (mbali iliyonse)
Chop Chop + Pallof Press: 10 x 3 seti (mbali iliyonse)
Banded Good Morning: 15 x 3 seti
Plank + Banded Kick Back: 6 x 3 seti (mbali iliyonse)
Bicep Curl + Tricep Extension 1: 2: 6-12 x 3 seti (mbali, curl: chiŵerengero chowonjezera)

Kulemera

Ngati mulibe zida zophunzitsira zolimbitsa thupi, musadandaule! Mukhozabe kuchita masewera olimbitsa thupi pogwiritsa ntchito thupi lanu. Zochita izi ndi zophweka ndipo sizikusowa china koma chipinda chopuma. Pansi pali a bodyweight exercise regime kuti ndi bwino kuchita 2-3 pa sabata.

1A. Kusintha kwa squat: Kuthamanga kwa thupi, kudumpha squats
1B. Kukankhira mmwamba: Kwezera kukankha, kukankha mmwamba
1C. Zochita zolimbitsa thupi za mwendo umodzi: Kubwerera m'mbuyo, kutsogolo kutsogolo, kapena mbali imodzi (mbali mosinthasintha)
1D. Kokani kusintha: Bodyweight IYT kapena mzere wina wa TRX, mzere wa thaulo la isometric, kapena mutha kulowa pansi pa tebulo kapena malo ena okhazikika pamzere wopindika.
1E. Pakatikati: thabwa lakumbali, okwera mapiri, kapena thabwa lakutsogolo.

Ntchito iliyonse yomwe ili pamndandandawu imatengedwa ngati gawo. Pita mu maphunziro aliwonse omwe ali pamndandandawo kamodzi kuti mumalize kuzungulira ndikumaliza mabwalo 2-4 kuti muzitha kulimbitsa thupi kwathunthu.

Kaya musankhe masewera otani, musaiwale kutenga nthawi yokwanira kuti mupumule! Kudzikakamiza kuchita masewera olimbitsa thupi kwambiri kapena nthawi zambiri kumatha kuwononga - nthawi yopumula ndi kuchira ndikofunikira.

Posted mu Kulimbitsa Bongo