ankle Weights: phindu, zovulaza komanso momwe mungasankhire masewera olimbitsa thupi + 20 okhala ndi zolemera

Zamkatimu

Zambiri pazolemera zamakolo
- Kugwiritsa ntchito zolemera zamakolo
- Zoyipa ndi zoopsa za zolemera za akakolo:
Zochita 20 zolimbitsa thupi
Mitundu ya zolemera za akakolo ndi kulemera komwe mungasankhe
Kulimbitsa thupi ndi zolemera zamakolo: kanema

Zolemera zamakondo ndi zikhomo zapadera zokhala ndi zinthu zosokedwa, zomwe zimayikidwa kumapazi ndikupatsani katundu wowonjezera pochita masewera olimbitsa thupi osiyanasiyana. Ndi zolemera za akakolo mutha kuchita zolimbitsa thupi za miyendo (mapapu, ma squats, kusunthika ndi kukweza mwendo ataimirira ndikugona)ndi masewera olimbitsa thupi (kuyenda mwachangu, kuthamanga, kudumpha).

Nthawi zambiri zolemera zomwe atsikana amagwiritsa ntchito kupopera matako ndikugwira ntchito m'malo ovuta pamapazi. Koma kwa amuna, kusungaku kungakondenso. Tikukupatsirani chitsogozo chokwanira kwambiri cha zolemera: phindu, kuvulaza, mtengo, kuchuluka kwa kulemera komwe mungasankhe, mawonekedwe ndi mitundu, komanso masewera olimbitsa thupi osankhidwa bwino okhala ndi zolemera zamakolo okhala ndi mapulani okonzekereratu.

Kuti mukhale ndi miyendo yolimbitsa thupi yang'anirani zowerengera zina zothandiza kwambiri panyumba: magulu olimbitsa thupi. Zikhala zowonjezera kuwonjezera pakulemera kwa mapazi.

Zambiri pazolemera zamakolo

Zolemera zamakondo zimavaliridwa pamapazi panthawi yochita masewera olimbitsa thupi, ndipo chifukwa cha katundu wowonjezera pamakhala kuwonjezeka kwa kulemera kwa minofu ndi makalasi ovuta. Nthawi zambiri, ma cuff awa amagwiritsidwa ntchito pophunzitsira miyendo ndi ma glute komanso masewera olimbitsa thupi, osagwiritsa ntchito kwambiri atolankhani. Kulemera kwake ndi zida zamasewera zosavuta komanso zophatikizika, chifukwa chake ndizofala pophunzitsira kunyumba.

Momwe mungagwiritsire ntchito zolemera zamakolo?

Kwa iwo omwe akufuna kugwira ntchito molimbika kuti alimbitse ndi kutulutsa minofu ya ntchafu ndi matako
Kwa iwo omwe akufuna kukonza kukhathamiritsa kwa cardio ndikuwonjezera kuyatsa kwa kalori.
Omwe amachita nawo masewera omenyera nkhondo komanso masewera andewu ndipo akufuna kukulitsa mphamvu.
Omwe akuyamba kuthamanga - zolemera zamakolo zimathandizira kulimbitsa katundu.
Iwo omwe samasewera, koma amayenda kwambiri ndipo amafuna kuphatikiza Kukwera ndi kulimbitsa thupi.
Iwo omwe amaphunzitsa nthawi yayitali kunyumba ndi makanema ogwiritsa ntchito zolemera.

Kuti mupeze zolemera mutha kukhala malo ogulitsira pa intaneti omwe spetsializiruyutsya akugulitsa zida zamasewera osiyanasiyana zogwirira ntchito kunyumba. Nthawi zambiri makhafu amadzazidwa ndi chilichonse chophatikizika kapena mbale zachitsulo.

Kulemera kwake kwa zolemera, makamaka kuyambira 0.5 mpaka 5 kg. Kulemera makilogalamu oposa 5 kuti mugule sikuvomerezeka, kumatha kukakamiza kwambiri pazida zolumikizana komanso zophatikizika. M'masitolo amasewera mutha kupeza zolemera zamatayala pomwe kulemera kwake kumathandizanso kukulitsa ndi kuchepa kwa mitolo ya makhafu.

Kugwiritsa ntchito zolemera zamakolo

Zolemera zamakondo sizida zamasewera zotchuka kwambiri poyerekeza ndi zomwe timazolowera kwambiri ma dumbbells, barbell, fitball ndi expander. Tiyeni timvetsetse, ngati ndikofunikira maphunziro? Phindu loti muphunzitsidwe pafupipafupi ndimiyeso yama bondo:

Kulemera kwa akakolo kumalimbikitsa kuwonda. Kulemera kowonjezera kumawonjezera kupsinjika, kutanthauza kuti mumawotcha mafuta ambiri pa nthawi yolimbitsa thupi ndikuchepetsa mafuta amthupi.
Chifukwa cha zolemera zomwe mukugwira ntchito kuti muwonjezere mphamvu, limbikitsani minofu ya mtima ndikukula kwa dongosolo lamtima.
Zolemera zamakolo zimawongolera minofu ndikupangitsa kuti thupi lanu lipumule kwambiri pogwiritsa ntchito kulemera kwina. Izi zidzakuthandizani kuchotsa madera ovuta, makamaka pa ntchafu ndi matako.
Kugwiritsa ntchito zolemera za akakolo ndikosavuta kusokoneza masewera aliwonse amtima, kuphatikiza kuyenda, kuthamanga, kuvina, kulumpha. Simuyenera kuwonjezera pafupipafupi kuthamanga kapena kutalika kwa magawo a cardio ingogwiritsa ntchito khafu ndi katunduyo. Ena amagwiritsa ntchito zolemera pamene mukusambira.
Ndi zolemera mutha kusiyanitsa zolimbitsa thupi zanu ndikuphatikizira muntchito magulu owonjezera aminyewa. Adzakutumikirani osati kungochita masewera olimbitsa thupi komanso ophunzitsira mphamvu, komanso ku Pilates, yoga, kallanetika, maphunziro a barnich.
Ndikulemera kwa akakolo mudzatha kugwira ntchito yopanga matako otanuka komanso miyendo yolimba opanda mapapo ndi squats, zomwe zimakhala zolimbitsa thupi zokwanira. Mwachitsanzo, ndi masewera olimbitsa thupi monga kukweza mwendo ndizovuta kwambiri kuwonjezera katunduyo pogwiritsa ntchito cholumikizira. Poterepa, mudzakhala othandizira ma cuff aulemu:

Chifukwa chophunzitsidwa pafupipafupi ndi zolemera mudzawona kukula kwa kuthamanga kwanu, mphamvu ndi kupirira kwanu. Kulemera kowonjezerako kumapereka minofu yabwino kwambiri ndi minofu ya ntchafu, chifukwa chake ndi zida zabwino kwa iwo omwe akufuna kutsindika kutsika kwa thupi. Komabe, zolemera za akakolo sizowopsa ngati momwe zimawonekera koyamba.

Zoyipa ndi zoopsa za zolemera za akakolo:

Zolemera zamakolo zimapatsa katundu chidendene ndikuchulukitsa kupanikizika, kotero mumakhala pachiwopsezo chovulala panthawi yophunzitsidwa.
Dera la akakolo lilibe minofu ndipo silingakwanitse kulemera kwambiri, chifukwa chake simudzatha kuwonjezera kulemera kwake, ngakhale minofu yathupi ikhala yokonzeka.
Kafukufuku wosiyanasiyana akuwonetsa kuti kuyenda pafupipafupi komanso kuthamanga ndi zolemera kumatha kuvulaza mwendo kapena mavuto am'malo ndi mafupa.
Kulemera kwake kumapanikizanso chiuno ndi mawondo am'miyendo, chifukwa chake musamangotenga zikho zolemera zambiri.

Minofu yanu, malo anu ophatikizika ndi minyewa yanu imayenera kupumula, motero pewani kugwiritsa ntchito zolemera za akakolo kwa nthawi yayitali, makamaka ngati muli ndi malo olumikizana mafupa, kapena m'mbuyomu mwakhala mukuvulala ziwalo. Kuphatikiza apo, yesetsani kuonjezera kulemera kwake pang'onopang'ono, kuyambira pazochepa (0,5-1kg), ngakhale mutakhala othamanga odziwa zambiri.

Komanso mutsimikizire kuti zolemera zama ankolo zimagwiritsidwa ntchito kulimbitsa ndi kutulutsa minofu, ndikuwotcha mafuta ndi mafuta. Musayembekezere kuti zida zamasewera zotere zidzakuthandizani pakukula kwa minofu. Pazifukwa ngati izi ndi bwino kugwiritsa ntchito zolemera zaulere komanso makina azolimbitsa thupi.

Ma Contraindications a masewera olimbitsa thupi okhala ndi zolemera za akakolo

Kuvulala kwa ziwalo
Mitsempha ya Varicose
Vuto la mafupa
Opaleshoni yaposachedwa
Pamaso pa matenda a impso
Matenda a mtima
Kulemera kwambiri kwakukulu

Zochita 20 zolimbitsa thupi

Tikukupatsani masewera olimbitsa thupi okhala ndi zolemera zamakolo. Nazi masewera olimbitsa thupi, koma mutha kugwiritsa ntchito zolemera pafupifupi pafupifupi chilichonse chochita. Mwina kupatula masewera olimbitsa thupi apamwamba (pamenepa, mutha kuyika ma cuff m'manja mwake).

Kuti mugwiritse ntchito masewera olimbitsa thupi 0.5-1 kg. Zochita zolimbitsa ntchafu, matako ndi kukanikiza koyamba kunenepa 1-1. 5 makilogalamu, koma pang'onopang'ono mutha kukulitsa katunduyo mpaka 3-4 kg.

Zochita za Cardio

1. Kuthamanga ndi kukweza kwa mawondo

2. Bomba

3. Kukwera

4. Lumpha squat

Mutha kuchita masewera olimbitsa thupi aliwonse ndi zolemera, chifukwa chake ndizomwe zimagwira. Pazosankha zazikulu zolimbitsa thupi muyenera kuwona: Kusankha kwabwino kwambiri kwa masewera olimbitsa thupi + ndi maphunzilo.

Zochita ntchafu ndi matako ataima

1. Kulanda mapazi kumbali

2. Kubedwa miyendo kumbuyo

3. Miyendo yopendekekera kumbuyo

4. Kukweza mwendo wotsatira

5. Wongolani mwendo mutayimirira

Zolimbitsa thupi za ntchafu ndi matako pansi

1. Nyamula mwendo kutako

2. mpira

3. Kulanda mapazi kumbali zonse zinayi

4. Kuwongola miyendo pamapazi onse anayi

5. Phazi lokhudza kawiri

6. Kukweza mwendo mu galu wotsika

Onaninso:

Momwe mungatsukitsire ma breeches ntchafu? Zochita zapamwamba 30 za ntchafu yakunja!
Zochita zapamwamba 30 za ntchafu yamkati + dongosolo lokonzekera

Zochita pamimba (minofu ya miyendo imagwiranso ntchito)

1. Njinga

2. Lumo

3. Kuyenda mozungulira kwa mapazi

4. Bweretsani zidutswa

5. Nyenyezi

Zikomo chifukwa cha njira za gifs za youtube: FITspiration, The Live Fit Girl.

Dongosolo la phunziroli ndi zolemera za akakolo

Mwa izi mutha kupanga kulimbitsa thupi kwathunthu kwa thupi lonse. Akupatsani za pulaniyi, mutha kusintha nokha. Yambitsani kulimbitsa thupi kwanu ndi masewera olimbitsa thupi a Cardio kenako pitani kochita masewera olimbitsa thupi m'malo ovuta:

Zochita za Cardio: bwerezaninso zolimbitsa thupi mulifupi mwa 2 malinga ndi chiwembu cha masewera olimbitsa thupi masekondi 30, kupumula masekondi 15, kupumula pakati pa mphindi imodzi.
Zochita ntchafu ndi matako: sankhani zolimbitsa thupi 5-6 zosiyanasiyana zomwe zimachitika mobwerezabwereza 15-20 pamiyendo yonse mwakamodzi.
Zochita m'mimba: bwerezani zolimbitsa thupi zilizonse kwa 15-20 reps kamodzi.

Mitundu ya zolemera za akakolo ndi kulemera komwe mungasankhe

Pali mitundu iwiri yayikulu yazolemera zamapazi: lamellar ndi chochuluka. Nthawi yogwiritsira ntchito zolemera mbale nthawi zambiri imakhala yochulukirapo, koma mtengo wake ndiwokwera. Mtengo wa zolemera zamakolo umakhudzanso zakuthupi, kulemera, mtundu wazodzaza. Nthawi zambiri m'masitolo ochezera pa intaneti zolemera zamakolo zimakhala zotsika mtengo kwambiri, kuposa m'masitolo wamba amasewera.

Chochuluka zolemera ndi timatumba tating'onoting'ono tomwe timadzaza ndi mchenga, zokutira zitsulo kapena zinthu zina zotayirira. Zinthu zolimba zomwe chimapangidwa ndi khafu, ndizomwe zimakhala zotsika mtengo kwambiri. Mtengo wa peyala imodzi yolemera zolemera 1 kg pafupifupi, umasiyana kuchokera 500 kuti 1000 kutengera wopanga. Kuipa kwa zolemerazi ndiko kulephera kunenepa.

In zolemera mbale kwa miyendo ngati katundu amagwiritsa ntchito mbale zachitsulo. Amayikidwa m'matumba apadera omwe amasokedwa pa nsalu yolimba. Nthawi zambiri, zolemera zolemera mbale zimatha kusinthidwa ndikuyika mbale yowonjezera yazitsulo, yomwe ili yabwino kwambiri pamakalasi. Mtengo wa mapaundi awiri olemera pa 1 kg pafupifupi umasiyana kuchokera 1000 mpaka 2000 rubles.

Zolemera zazing'ono zingagwiritsidwe ntchito m'manja. Ingokumbukirani kuti malumikizano ndi mitsempha m'manja ndi osalimba, chifukwa chake onjezerani kulemera pang'onopang'ono. Palinso zolemera zapadera m'manja mwa mawonekedwe a makhafu kapena magolovesi ndi zolemera za khungwa ngati lamba kapena chovala.

Kulemera kwa miyendo m'masitolo ogulitsa pa intaneti:

Kodi ndiyeso iti yolemera yama ankolo omwe ndiyenera kusankha?

Zolemera zamakondo - izi ndiye zowerengera, zomwe kulemera kwake kuyenera kuwonjezera pang'onopang'ono, mulimonse momwe zingakulitsire. Ngakhale mwakhala mukuchita masewera olimbitsa thupi ndi zolemera, musathamangire kutenga zolemera za 4-5 kg. chakuti mafundo anu ndi mitsempha yanu sangakhale okonzekera katundu wotere. Chifukwa chake, yambani ndi zolemera zazing'ono ndipo mukalimbitsa minofu, onjezerani zikhomo zolemera 0,5-1 kg (osati zochuluka!).

Pochita masewera olimbitsa thupi, othamanga, oyamba kumene kuyenda amatha kugula zolemera zolemera 0.5-1 kg, odziwa zambiri kugwira ntchito 1-2 kg. Zolemera zamakolo zolemera makilogalamu atatu pa maphunziro a cardio sizikulimbikitsidwa.

Pazolimbitsa thupi zolimbitsa thupi za miyendo ndi ma glute zimatha kutenga kulemera kwambiri. Atsikana amalimbikitsa kulemera: 1-2 kg kwa oyamba kumene, 2-3 kg kwa wophunzira waluso. Amuna: makilogalamu 2-3 kwa oyamba kumene, 3-4 kg kwa wophunzira waluso.

Ndibwino kuti mugule zikho zingapo za zolemera zosiyanasiyana, koma ngati mulibe mwayi wotero, tsatirani malangizowo pamwambapa. Mutha kuchita zolemera zama ankolo palokha kunyumba. Tengani nsalu yanthawi zonse, sungani kapena mangani zotanuka, zodzazidwa ndi mchenga kapena mpunga.

Ndemanga za zolemera zamakolo kuchokera kwa omwe amatilembetsa

Vika

Ndili ndi zaka zochepa ndikuchita kunyumba, kuyambira patchuthi cha amayi oyembekezera ndipo sindinathe kuyima)) has Lost 13 kg and now I weight 52 kg. Ndinagula zolemera za akakolo chaka chatha nditamaliza sukulu. Choyamba, chosowa chapadera cha iwo sichinali mtengo waulere. Koma kenako ndidawona kanema wosangalatsa wamatako, pomwe masewera olimbitsa thupi amachitidwa ndi zolemera ndipo adaganiza zogula. Ndinagula awiriawiri 2: 1 kg ndi 2 kg. Wokondwa kwambiri, kuphunzira nawo komanso kusiyanasiyana, kuphatikiza matako ndi chiuno zolimbitsa. Sindimachita cardio yokhala ndi zolemera (malo am'mbali mwa nyanja), ndimangosintha ndi kukweza mwendo kokha, koma zotsatira zake zimawonekera kwambiri.

Marina

Nthawi zonse malizitsani kuchita masewera olimbitsa thupi ndi zolemera zamakolo. Ndi iwo ndidadziwitsidwa ndi mphunzitsi wanga pomwe ndidayamba, ndipo ndine woyamikira. Ndi zolemera (chabwino, komanso kuchita masewera olimbitsa thupi pafupipafupi komanso chakudya choyenera, kumene) anakoka ndi makina osindikizira ndi matako. Ngati ndimagwira kunyumba, ndikadagula nyumba.

Olga

Nthawi yoyamba adalankhula za zolemera mu instagram za mtsikana, adawonetsa zolimbitsa thupi. Kuyatsa kwambiri kuti ndigule - Ndine peyala, pansi pake pamakhala kosavuta kwambiri, ndimafuna kuigwiritsa ntchito kunyumba. Tsopano phunzitsani pafupipafupi, kuchita masewera olimbitsa thupi, komanso zolimbitsa thupi pansi ndi zolemera. Nthawi zina ndimamutenga kuyenda ndi galu ndimachita masewera olimbitsa thupi bwino. Ndikufuna, ndingakulangizeni. Ndimagwiritsa ntchito kulemera kwa 1 kg, koma ndimawona kuti ndi nthawi yoti ndiwonjezere kulemera.

Anna

Sindinagule zolemera, sankhani nokha. Ndinagula zopangira ma denim, ndikudula ngati mthumba, ndikuziika mpunga m'matumba, ndikusoka sikweya, kenako pakati pawo ndikumata Velcro. Ndili ndi kulemera kwa 1.25 kg. Koma ndangoyamba, kenako onjezerani ina.