Zinthu 10 zomwe zimachitika mukamasambira tsiku lililonse

1. Mphamvu zanu zazikulu zidzakula

Chimodzi mwazinthu zabwino kwambiri zochitira matabwa nthawi zonse ndikuti amalimbitsa gawo lapakati la thupi - minofu, mafupa, ndi ziwalo zomwe zimagwirizanitsa kumtunda ndi kumunsi kwa thupi.

Chifukwa timangokhalira kukankha pakati pa thupi m'moyo watsiku ndi tsiku - tikamakweza, kutembenuka, kutambasula ndi kupindika - ichi ndi gawo lofunika kwambiri la thupi kuti tigwirepo ntchito.

Kusunga bwino thabwa kumafuna kuti muzikankhira ndikugwira magulu onse akuluakulu a minofu - transverse abdominus, rectus abdominus, kunja oblique minofu, ndi glutes.

Mphamvu zazikulu zikamayenda bwino, ntchito za tsiku ndi tsiku zimakhala zosavuta, timamva kukhala amphamvu, ndipo luso lathu lamasewera limakula.

2. Mudzataya ndikulimbitsa mimba yanu

Iwalani za abs zatsiku ndi tsiku - sizili bwino kuti mutenge mimba yosalala. Mkonzi waposachedwa mu Navy Times, buku lodziyimira pawokha ku United States Navy, linanenanso za kukhalapo ngati "zochita zolimbitsa thupi zakale" zomwe zimaganiziridwa lero kuti ndizo zomwe zimayambitsa kuvulala kwam'munsi. kumbuyo.

M'malo mwake, planking ndiye yankho ! Kafukufuku wofalitsidwa mu Journal of Force and Conditioning anapeza kuti thabwa limagwiritsa ntchito 100% ya minofu yanu kuchokera ku chokoleti bar pamene 64% yokha ya abs.

Kupalasa nthawi zonse kumatanthauza kuti minofu yanu yam'mimba imakhala yamphamvu, ndikumangitsa. Kuphatikiza apo, mudzatulutsanso mbali zina za thupi lanu, ndikupeza ndalama zambiri.

3. Mudzalimbitsa msana wanu

Ngakhale zochitika zina zazikuluzikulu zimatha kufooketsa ndikuvulaza msana (monga ma sit-ups kapena sit-ups), thabwalo limathandizira kulimbikitsa. Makamaka, minofu ya kumtunda kumbuyo imakhala yamphamvu.

Kuonjezera apo, thabwalo limachitidwa pokhalabe ndi msana wosalowerera, zomwe zimachotsa kuthekera kwa kupsinjika kosalekeza komwe kumachitika chifukwa cha kusinthasintha ndi kukulitsa msana.

Malingana ndi bungwe la American Concil on Exercicse (ACE), "chifukwa kuchita masewera olimbitsa thupi kumafuna kusuntha pang'ono pamene mukugwira zigawo zonse za m'mimba, ndi njira yabwino yolimbikitsira mbali yapakati ya thupi. zomwe zimathandiza kuchepetsa ululu wammbuyo ”.

4. Mudzapindula ndi kulimbikitsa kagayidwe kake ndikuwotcha mafuta

Ngakhale thabwa lofulumira kapena ziwiri sizingawotche mafuta ochulukirapo monga masewera olimbitsa thupi, ndi njira more zothandiza kuchotsa mafuta. Mukamachita masewera olimbitsa thupi kuti muwonjezere mphamvu zanu, kagayidwe kanu kagayidwe kake kamawonjezeka ngakhale mutasiya kuchita masewera olimbitsa thupi ...

Pa theka la kilogalamu iliyonse ya minofu yomwe mumapeza, thupi lanu limatentha pafupifupi ma calories 50 patsiku. Chifukwa chake ngati mutapeza minofu ya mapaundi 5, mutha kuwotcha mpaka ma calories 500 patsiku kuposa momwe mumawotcha mofooka.

5. Mudzawonjezera kusinthasintha kwanu ndikuchepetsa chiopsezo cha kuvulala.

Kukhalabe osinthika m'moyo wonse ndikofunikira kuti mupewe kuvulala - chifukwa chake masewera olimbitsa thupi omwe amawonjezera kusinthasintha ayenera kukhala gawo la dongosolo lililonse lophunzitsidwa bwino.

Kuchita zolimbitsa thupi zosavuta, zatsiku ndi tsiku, kuphatikizapo thabwa, zimatha kubwezera kuwonongeka kwachilengedwe kwa minofu, tendon, ndi mitsempha yomwe imabwera ndi zaka. Izi zitha kukhala chida chothandiza kwambiri kwa iwo omwe amakhala pa desiki tsiku lonse.

Mapulani amagwira ntchito kuti awonjezere kapena kusunga kusinthasintha mwa kulimbikitsa ndi kutambasula minofu yozungulira mapewa, collarbone, mapewa, mapiko, ngakhalenso nsonga za mapazi ndi zala.

Kuti mutenthetse, ganizirani kuwonjezera matabwa pamodzi ndi machitidwe anu olimbitsa thupi. Izi zimatambasula minofu ya oblique, makamaka ngati mutatambasula dzanja lanu pamwamba pa mutu wanu mogwirizana ndi thupi lanu.

6. Mudzapindula ndi mafupa ndi mafupa athanzi

Kuchita masewera olimbitsa thupi sikungokhudza kuti thupi lathu likhale lathanzi komanso kuti minofu yathu ikhale yolimba - ndizofunikira kuti mafupa ndi mafupa athu azisinthasintha.

Makamaka, kuchita masewera olimbitsa thupi ndi zolemera ndizofunikira kuti mafupa athanzi. Zochita zamtunduwu zimagogomezera mafupa omwe amamangiriridwa ku minofu yathu, ndikuwalimbikitsa kuti adzimangidwenso. Kuthandizira kulemera kwa thupi lanu - monga momwe mumachitira ndi kayendetsedwe ka matabwa - ndi masewera olimbitsa thupi omwe angakutetezeni kuti musapitirire.

Kuti mudziwe njira zambiri zopangira ndi kusunga bwino mafupa athanzi muukalamba, onani malangizo awa.

7. Maonekedwe anu ndi bwino bwino.

Kuchita matabwa kumapangitsa kuti mukhale bwino komanso kuti mukhale bwino, ndipo, mukamachita nthawi zonse, kumakuthandizani kukhala pansi kapena kuyima mosavuta.

Kulimbitsa magulu akuluakulu a minofu kumapangitsa kuti azikhala bwino pamene m'mimba ndi m'mbuyo minofu imakhudza kwambiri magulu ena a minofu m'thupi (ndicho chifukwa chake amadziwika kuti "pachimake"!). Mapulaniwo amathandizanso kupewa kapena kubweza vuto la postural, kuphatikizapo lordosis ndi kupendekeka kwapambuyo kwa pelvic komwe kumabwera chifukwa cha kufooka m'mimba kapena m'chiuno, motsatira.

Mapulani am'mbali kapena matabwa okhala ndi zowonjezera ndizopindulitsa kwambiri pakumanga bwino, monganso matabwa amachitira pa mpira wokhazikika.

8. Ntchito za tsiku ndi tsiku zidzakhala zosavuta

Mapulani amatchulidwa ngati "zolimbitsa thupi zogwira ntchito" chifukwa phindu lomwe limabweretsa likuwonekera muzochitika za "dziko lenileni" - ichi ndi chimodzi mwa zifukwa zomwe mamembala ena a Navy amalimbikitsa kuti m'malo mwa Sit-up mu kuyesa kukonzekera thupi kwa Navy ndi matabwa.

Kutengedwa nthawi zonse, magawo opangira mapulani amapangitsa kuti ntchito zenizeni zikhale zosavuta chifukwa sizimayang'ana minofu imodzi, koma zimapangidwa kuti zigwiritse ntchito magulu angapo a minofu panthawi imodzi - ndendende momwe matupi athu amapangidwira kuti azigwira ntchito.

Pamene mukutaya mafuta, kumanga minofu ndi mphamvu, kusintha kusinthasintha, mafupa ndi thanzi labwino; ndi kusangalala kuyenda bwino ndi bwino bwino. Muyenera kuzindikira kuti zinthu monga kugula, kuyeretsa, kukongoletsa, ndi kulima dimba, zonse zimafuna kulimbitsa thupi pang'ono!

9. Mudzakhala osangalala komanso osapanikizika

Monga zolimbitsa thupi zambiri, matabwa amatha kuyeretsa malingaliro (ndikuwonjezera mphamvu zanu).

Ogwira ntchito osagwira ntchito makamaka ayenera kuganizira za ubwino wa thabwa pamaganizo awo - izi zimathandiza kutambasula ndi kumasuka minofu ya pakhosi, mapewa, ndi kumbuyo komwe nthawi zambiri kumakhala kolimba komanso kugwedezeka ndi kukhala nthawi yaitali.

Yoga Journal imalimbikitsa kuchita masewera olimbitsa thupi kuti muchepetse kupsinjika, monga akuti "kuthandiza kukhazika mtima pansi ubongo".

Kafukufuku wina wasayansi wasonyeza kuti kuwonjezera mphamvu zolimbitsa thupi kungathandize kuthetsa zizindikiro za kuvutika maganizo. Akatswiri ena ochita masewera olimbitsa thupi amanena kuti kuchita masewera olimbitsa thupi kumapangitsa kuti munthu azisangalala pamene kulimbikitsa pakati pa thupi kumakupatsani mphamvu zambiri.

10. Mudzakhala oledzera!

Mukangoyamba kupanga matabwa tsiku ndi tsiku ndikuwona ubwino wa thupi lanu, simungathe kusiya!

Popitiliza kudzitsutsa - kuwonjezera nthawi kapena mtundu wa mawonekedwe - simudzatopa ndi bolodi.

Ganizirani kuwonjezera mayendedwe owonjezera pazakudya zanu monga masewera olimbitsa thupi kukhala pansi kapena kulumpha ndikugwiritsa ntchito bwino zida monga mipira yokhazikika, zolemetsa ndi zokanira - mwayi woyesa ndikuwongolera luso lanu. kulimba kwanu ndi luso lanu lokonzekera ndi losatha!

11- (Bonasi) Mukufuna chiyani?

Ndiko kukongola kwa bolodi .. simukusowa kalikonse. Malo ochitira masewera olimbitsa thupi kapena yoga ndizomwe mukufunikira kuti muyambe.

Kenako wotchi yokhala ndi stopwatch. Chibangili chowunikira zomwe mukuchita chingakhalenso chida chaching'ono chothandiza 🙂

Momwe Mungakwerere Moyenera

Kuti mupange pulani yoyamba muyenera:

• Lowani pamalo osindikizira. Pindani zigongono zanu ndikuyika kulemera kwanu pamphumi panu.
• Thupi lanu liyenera kupanga mzere wowongoka kuchokera pamapewa kupita ku akakolo. Onetsetsani kuti chiuno, mutu, ndi mapewa anu asagwe.
• Gwirani pakati pa thupi lanu pokoka mimba yanu kudutsa msana wanu.
• Gwirani malowa kwa masekondi 15 mpaka 60 kutengera luso lanu logwira. Kumbukirani, ndi bwino kukhala ndi kaimidwe koyenera kwa kanthaŵi kochepa kusiyana ndi kukhala m’malo osayenera kwa nthaŵi yaitali. Pamapeto pake, mukhoza kupirira kwa nthawi yaitali.
• Pumulani kwa mphindi imodzi ndikubwereza izi katatu kapena kasanu.

Kanemayu ndi gwero labwino lazidziwitso kwa oyamba kumene chifukwa akuwonetsa momwe bolodi yoyambira bwino imawonekera, ndi zolakwika wamba:

Zosiyanasiyana pamapangidwe

Ngakhale pali zosiyana zambiri pa bolodi, ziwiri mwazofala kwambiri ndi:

• thabwa lakumbali - zomwe zimakhala zabwino kwambiri pophunzitsa minofu ya oblique yomwe imagwiranso ntchito kuti ikhazikitse msana ndi pelvis, yomwe ndi chinsinsi cha msana wathanzi.
• Pulati yopindika - izi zimathandiza kudzipatula ndi kulimbikitsa minofu ya gluteal, hamstrings, abs ndi m'munsi kumbuyo, pamene minofu yapamwamba imakukwezani.

Mukazolowera mitundu iyi ya matabwa mutha kukhala odzidalira kwambiri ndikuyesa bolodi yokhala ndi manja owongoka, bolodi lokhala ndi abdo, bolodi yokhala ndi mkono / mwendo, matabwa okhala ndi ma jacks odumpha », Gulu lothamanga, bolodi logwedeza, dolphin bolodi kapena kupanga matabwa pogwiritsa ntchito mpira wokhazikika kapena magulu otsutsa kutchula ochepa!

Kumbukirani, monga momwe zimakhalira ndi masewera olimbitsa thupi, mukhoza kudzivulaza ngati simugwiritsa ntchito njira yoyenera. Ngati muli ndi vuto lililonse la thanzi kapena thupi monga mavuto olowa m'malo kapena msana, nthawi zonse lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi.

Ngongole yazithunzi: graphicstock.com