Momwe mungapangire miyendo yamwamuna ndi mtsikana - zolimbitsa thupi ndi malangizo apavidiyo

Anthu ambiri amalota za miyendo yotchuka komanso yamphamvu, koma kuwapeza kumakhala kovuta. Ndipo othamanga oyamba nthawi zambiri amayang'ana kwambiri zolimbitsa thupi. Funso loti mungapopera bwanji miyendo kunyumba kuti amuna ndi atsikana liziwakonda limatha.

Koma pachabe, ndikukuuzani. Amakhulupirira kuti mikono yamphamvu komanso chopopera chopatsa mphamvu zimakhudza kwambiri azimayi. Ponena za miyendo, kugonana koyenera ndiko kumaliza kumvera. Izi sizoona.

Yesetsani kuti thupi lanu likhale lofanana. Phunzitsani miyendo yanu mosalephera, chifukwa amayenera kuthana ndi zolemetsazo, zomwe zimawonjezeka minofu ikamakula.

Malinga ndi akatswiri omanga thupi, miyendo imafunikira kulimbitsa thupi kwambiri. Chitani zolimbitsa thupi mutapuma. Pakadali pano, thupi limakhala lokonzeka kupsinjika, ndipo pali glycogen yambiri m'minyewa. Maphunzirowa ndi othandiza.

• Zochita zina zopopera miyendo, kusintha njira zingapo. Yesetsani kusunga minofu yonse ya m'miyendo yanu yodzaza.
• Zochita zosiyanasiyana zimaonedwa kuti ndizovomerezeka pamaphunziro. Sitikulimbikitsidwa kugwiritsa ntchito mapulogalamu ena. Anthu ndi osiyana, ndipo vuto lililonse limafunikira kulumikizana.
• Amphaka ndiwo masewera olimbitsa thupi, osagwiritsa ntchito kutulutsa miyendo yanu. Pochita ma squat akuya ndi kulemera kowonjezera, pangani miyendo yanu ndi mawonekedwe.
• Pakati pa squat wolemera, katunduyo amaperekedwa kumapazi, kutsika kumbuyo ndi matako. Ngati simukuyesera kukulitsa kukula kwa ziwalo za thupi, sungani cholembera pamapewa anu, koma m'manja mwanu patsogolo pa chifuwa. Poterepa, kumakhala kovuta kukhalabe olimba, koma m'munsi kumbuyo ndi matako mumalandira kupsinjika pang'ono ndikukula kwa minofu m'malo awa kumachepa.
• Osewera othamanga amalangizidwa kuti azisuntha miyendo kamodzi pa sabata, kusinthasintha mitundu yosiyanasiyana yamphamvu. Musaiwale kuti malo olondola a miyendo ndiye chinsinsi cha mawondo.
• Ikani mapazi anu m'lifupi-paphewa, ndikutambasula masokosi anu mbali. Udindowu umapangitsa kuti maphunziro azikhala bwino komanso kuti athetse mwayi wovulala.
• Limbikitsani minofu yanu ya mwendo. Tsikira pamaso pa squat wotsatira. Kuchita masewerawa sikophweka. Koma, nthawi ikuthandizani kuthana ndi zovuta.

Miyendo ndi yovuta kufufuma, koma palibe amene akunena kuti izi ndizosatheka. Onetsetsani kuti mukuwaphunzitsa ngati mukupopera thupi. Ngati pali miyendo yofooka, sangathandizire kulemera kwa "nyama" yampweya.

Zochita za abambo kunyumba

Maonekedwe okongola achimuna amawoneka bwino bwanji. Azimayi samachotsa maso awo pa iwo. Mosadabwitsa, anyamata amalabadira kulimbitsa thupi komanso zakudya. Amachita chilichonse kuti athetse zina zakunja zomwe zimalepheretsa kugonana kogonana.

Monga momwe tawonetsera, sizovuta kupangitsa thupi kukhala lokongola. Zimatengera kulimbikira ndi chikhumbo. Nthawi yomweyo, sikofunikira konse kupita ku masewera olimbitsa thupi, chifukwa mutha kusintha mawonekedwe kunyumba.

Nthawi zambiri amuna amasuntha mikono yawo ndi kutuluka. Komabe, thupi laminyewa siligwirizana bwino ndi miyendo yopyapyala, chifukwa mwamunayo amafanana ndi ziwala. Ndicho chifukwa chake ndikulankhula za kulimbitsa mwendo wamwamuna kunyumba.

Ngati mukugwedeza thupi lanu lakumtunda, mverani miyendo yanu. Mwendo wamunthu umakhala ndi mwendo wapansi ndi ntchafu. Pali machitidwe osiyanasiyana ophunzitsira magawo awa. Ngati simukuchita masewera olimbitsa thupi, tayani zifukwa komanso ulesi ndikuchita kunyumba.

Ochita masewera olimbitsa thupi safuna zoyeserera kapena zida zophunzitsira. Amapopa ng'ombe zawo pogwiritsa ntchito thupi lawo.

1. Dzuka pa zala... Ikani manja anu pamtundu wina wothandizira, pindani pang'ono ndikukwera pang'onopang'ono. Chitani zochitikazo motsatira miyendo yonse iwiri. Zokwanira zisanu zobwereza makumi atatu.
2. Ng'ombe ya Dumbbell Imakwera... Ngati mukufuna kukonza zotsatira zanu, gwiritsani ntchito ma dumbbells. Pakalibe zida zamasewera, musataye mtima, koma m'malo mwa mabotolo amadzi apulasitiki. Ndikulemera kwina m'manja, kukhalabe olimba ndizovuta. Poterepa, gwiritsitsani chithandizocho ndi dzanja limodzi ndikugwira botolo ndi dzanja linalo.
3. Kugwiritsa ntchito buku lakuda... Imani pabukuli kuti zidendene zanu zizipachika. Pambuyo pake, yambani kukweza zala zanu zakumapazi, osasunthika. Ndikukulangizani kuti muike masokosi anu padera kuti muwonjezere katundu mkati mwamiyendo. Sinthani malo pambuyo pake mwa kusiyanitsa zidendene zanu.
4. Kuyenda chala... Panthawi yochita masewera olimbitsa thupi, simungagwadire mawondo, ndikuchita zochepa. Ngati mukumva kutentha komanso kupsinjika, izi zikuwonetsa kuyambitsa kwa gulu la minofu.
5. Masitepe... Kuti mumalize, muyenera kupita kokafikira ndikukwera maulendo ang'onoang'ono pamakwerero. Pitani pansi ndikukwera masitepe kwa mphindi 20. Izi zidzakuthandizani kumanga minofu.
6. Chingwe cholumpha... Phunziroli ndi loyenera kwambiri kwa amayi, koma musafulumire kukayikira. Mu nkhokwe ya nkhonya iliyonse pamakhala chiwerengerocho.
7. Dumbbell amalumpha... Dumpha kuchokera pa squat wokhala ndi ma dumbbells m'manja. Ngati mukumva kutopa, pumulani pang'ono.
8. Mpando ndi botolo la pulasitiki la lita zisanu lodzaza madzi... Khalani pampando, ikani chidebe pamiyendo yanu ndikukweza mapazi anu kumapazi anu. Chitani masewerowa bwino.
9. Magulu pa mwendo umodzi... Zimathandiza kulimbikitsa ana amphongo. Ntchitoyi ndi yovuta, chifukwa chake sizovuta kuchita poyesa koyamba.

Malangizo a Kanema

Kuthamanga kumathandiza kukula kwa minofu. Dzukani koyambirira ndikugwiritsa ntchito zenera lomwe limayambira m'mawa. Poyamba, sankhani kamtunda pang'ono, pakapita nthawi, yonjezerani katunduyo. Kuthamanga kumalimbikitsa mtima wanu, kukulitsa chipiriro ndikupangitsa miyendo yanu kuwoneka yokongola. Ndikukulangizani kuti mugule zida zolemera m'sitolo yamasewera. Zithandizira kukulitsa nkhawa zomwe miyendo yanu imalandira mukamathamanga.

Zochita Zolimbitsa Thupi

Amuna amayesa kupopa thupi lakumtunda. Samalabadira miyendo yawo. Torso ikayamba kupuma ndi kupumula, miyendo imawoneka yopepuka. Sizovuta kumanga miyendo ngakhale pamalo ochitira masewera olimbitsa thupi, makamaka ukakhala wamtali. Minofu ya miyendo yamwamuna wamtali imakhala yayitali.

Munthu aliyense yemwe ali ndi mapewa owala ndi torso amatha kugwira. Kuti mupeze zotsatira zabwino, muyenera kugwiritsa ntchito pulogalamu yonse yamaphunziro.

• Magulu... Ikani bala pamapewa anu kuti bala likhale paminyewa ya trapezius. Gwirani mwamphamvu. Kuyika msana wanu moongoka, pang'onopang'ono mutanyinyirika, ndikugwira mpweya. Chitani masewerawa mwanjira ina, mutanyamula cholembera pachifuwa.
• Pamene mukukwapula, pindani mawondo anu ndikutsitsa matako anu mozungulira. Ndibwino kuti mupendeketse thupi patsogolo. Kupanda kutero, kugwa cham'mbuyo sikungapeweke.
• Onetsetsani kuti mapazi anu ali pansi. Mutafika kumapeto, tulutsani mpweya ndikuukitsa, kenako nkukwera. Ntchitoyi siyingatchulidwe yosavuta, koma palibe omwe akupikisana nawo malinga ndi magwiridwe antchito.
• Mphuno ya Dumbbell... Ntchitoyi idzagwira ntchito ng'ombe zanu, matako, ndi ntchafu zanu. Ndikukulangizani kuti mugwiritse ntchito zopepuka. Ngakhale zikuwoneka ngati zopepuka, sizovuta kuchita chinthu choyenera.
• Tengani ma dumbbells m'manja mwanu, yongolani msana wanu ndikuyembekezera. Kuchokera pamalo amenewa, chitani ndimeyi. Tengani gawo lalikulu ndi phazi limodzi ndikutseka malowo. Poterepa, bondo la mwendo wina liyenera kukhudza zokutira pansi. Kenako bwererani poyambira ndikuchita zonse mwendo wachiwiri.
• Maphunziro pa simulator... Ikani mapazi anu kumbuyo kwa odzigudubuza osunthika, ndipo ikani manja anu pabenchi, yomwe ili kumbuyo. Wongolani miyendo yanu pang'onopang'ono, kenako pang'onopang'ono mubwere kumalo oyambira.
• Masewera othyola amachitika pamakina. Yatsamira ndi nsana wanu papulatifomu ndikugwira ma handles. Ndikutulutsira loko, pangani mosangalala. Pansi ndi pamwamba, ndikulimbikitsani kuyimilira.
• Magulu azipupa... Tsamira khoma ndi msana wako, nyamula chikondamoyo kuchokera mu bar ndikuchepetsa.
• Chingwe chodumpha... Chida chosavuta chamasewera chomwe chimagwira kwambiri. Ngati kulumpha chingwe ndikosavuta, onjezerani katundu mwakuchepetsa liwiro lanu kapena kuwonjezera kuchuluka kwa kudumpha.
• Chala Chamiyendo Chinyamuka... Kutsogolo kwa mapazi anu, imani pamphepete mwa pulogalamu yoyeseza, pumulani mapewa anu pazodzigudubuza, ndikugwira zogwira ndi manja anu. Pamene mukukweza zala zanu zakumanja, kwezani zolemetsa paphewa panu. Zochitikazo zimaphunzitsa ana amphongo.

Mukapita kumalo ochitira masewera olimbitsa thupi katatu pamlungu, miyendo yanu imakhala yolimba ndikupopa. Kuti muwonjezere katundu, yendani kunyumba, ndikukwera masitepe mpaka pansi. Koma musaiwale zaumoyo. Ngati mwatopa kwambiri, gwiritsani ntchito zoyendera pagulu. Ngati mukuleza mtima, zotsatira zake ziziwoneka mwachangu.

Momwe mungapangire mwachangu miyendo ndi matako kunyumba kwa mtsikana

Mwa kumanga zolimbitsa thupi kutengera malangizo ndi machitidwe, azimayi inu mukonzekeretsa miyendo yanu. Mtsikana aliyense amadziwa kuti amuna samangoganizira nkhope yokha. Monga momwe tawonetsera, matako otanuka ndi miyendo yopyapyala imakopa chidwi.

Choyamba, sankhani miyendo yomwe mukufuna. Ngati mumalota za miyendo yamphongo, lembani masewera olimbitsa thupi. Magulu okhala ndi barbell yolemera adzakuthandizani kukwaniritsa zotsatira. Ngati mukufuna kuti miyendo yanu ikhale yoyenera komanso yowonda, chitani masewera olimbitsa thupi kunyumba potsatira malangizo awa.

Chinsinsi cha kuchita bwino ndi chakudya choyenera, chomwe chimathandiza kuti mafuta ndi minofu zichepetse kukula. Zikutanthauza chiyani?

1. Sankhani zopangidwa ndi ufa ndi maswiti pazakudya. Pezani kuchepa kwa chakudya chomwe chimakhudza mawonekedwe anu.
2. Ndikupangira kukana makeke, mabisiketi ndi mitanda. M'malo moyesedwa, idyani ndiwo zamasamba, chimanga, kuphatikiza buckwheat ndi oatmeal, ndi zipatso.
3. Perekani thupi lanu ndi mapuloteni. Idyani kanyumba tchizi, nyama, oatmeal, saladi wamasamba wokhala ndi mafuta, zipatso.

Mukamaliza kudya izi, thupi limayamika kwambiri m'milungu ingapo.

Nazi masewera olimbitsa thupi asanu omwe ali oyenera kulimbitsa mwendo wanyumba. Chomwe chatsalira ndikungowonjezera kuthamanga pang'ono, njinga ndi kulumpha chingwe, ndipo zotsatira zake ndi njira yabwino kwambiri yamiyendo yokongola.

• Kulumpha kukwera phiri... Kuti muchite masewera olimbitsa thupi, tengani chopondapo chomwe mutha kudumpha. Bwino ngati mutakonza pansi. Imani kutsogolo kwa chopondacho ndikudumphiramo. Lolani matako ndi miyendo yanu ichite ntchitoyi. Ndikupangira ma seti 4 a ma reps 10.
• Masewera olumpha... Ikani mapazi anu m'lifupi paphewa, ndipo ikani manja anu kumbuyo kwanu. Khalani pansi kuti mawondo anu akhale opindika. Pitani mokweza kwambiri. Njira zinayi zokwanira kubwereza kawiri.
• Patsogolo mapapu... Malo oyambira - mawonekedwe owongoka, kumbuyo ndi manja pa lamba. Tengani gawo lalikulu ndi phazi lanu lakumanja ndikukwera mpaka mbali yoyenera. Kenako bwererani poyambira ndikubwereza ndondomekoyi ndi mwendo wakumanzere. Chitani magawo atatu a ma reps 10 pamiyendo iliyonse.
• Masewera a Sumo... Yambitsani miyendo yanu ndikutembenuzira mkati mwanu. Ikani manja anu pa lamba ndi squat mozama momwe mungathere. Kuti muzolimbitsa miyendo ndi matako, pangani magulu anayi 12 obwereza.
• Amwalira... Ntchitoyi imayang'ana kwambiri pakuphunzitsa matako ndipo imakhudza kugwiritsa ntchito ma dumbbells. Tengani ma dumbbells mdzanja lililonse, ikani mapazi anu wokulirapo kuposa phewa lanu ndikugwada patsogolo, mukugwada pang'ono. Kuyika msana wanu molunjika, pang'onopang'ono muchepetse pansi. Kodi magulu anayi a madontho 10.

Kuchita masewera olimbitsa thupi kunyumba katatu pasabata pogwiritsa ntchito zolimbitsa thupi ndi malangizo omwe ali pansipa apeza zotsatira mwachangu.

Maphunziro a atsikana kunyumba

Onetsetsani kuti mupumule kwa mphindi imodzi pakati pama seti, ndipo kupumula pakati pa masewera olimbitsa thupi sikuyenera kupitirira mphindi zitatu.

Kuyambira omanga thupi amayang'anitsitsa kugwedezeka kwa mkono ndikusowa chiyembekezo chokometsa minofu. Koma, nthawi zambiri, manja amakana kukula. Vuto ndi chiyani? Izi ndichifukwa choti kuchuluka kwa minofu yam'manja sikungadutse 15% yolemera thupi.

Minofu yamiyendo ndi minofu yayikulu kwambiri mthupi la munthu. Ngati kukula kwa minofu ndi yayikulu, zikutanthauza kuti imalandira nkhawa zambiri, zomwe zimapangitsa kuti testosterone ipangidwe. Mahomoni amalimbikitsa kukula kwa minofu. Chifukwa chake, ngati simusunthitsa miyendo yanu, minofu ina imakula bwino.

Munthu ndi cholengedwa chodziwika bwino mofanana komanso mofanana pakati pawo. Kukhazikika kumeneku kumawonjezera mwayi wopulumuka. Gwirizanani, kumakhala kovuta kwambiri kuti mutu wopotoka usunthe. Mukamagwedeza thupi lanu, yesetsani kufanana molondola. Mukasinthana manja mwamphamvu, ndikusiya miyendo yanu ilibe munthu woyang'anira, kukula kwawo kumatha. Thupi limachita izi mwadala kuti mawonekedwe amthupi abwerere mwakale.

Biceps ndi kamphindi kakang'ono. Kuwonjezeka kwa sentimita imodzi kumapereka kuchuluka kwa misa yonse ndi 4 kg. Zikutanthauza chiyani? Kuphunzitsa dzanja nthawi zonse sikupereka zotsatira zabwino. Chifukwa chake, sinthani miyendo yanu nthawi ndi nthawi pogwiritsa ntchito zolimbitsa thupi. Izi ndizokwanira kupanga testosterone.

Werengani za kuphunzitsa ziwalo zina za thupi kunyumba munkhani zathu. Ndipo lingaliro lina: yesetsani kuchita zolimbitsa thupi zonse, mosamala minofu yonse mthupi. Zabwino zonse!

Onerani kanemayo: Introduction to Newtek NDI with Panasonic CX350 (July 2024).