Zamkatimu
Mukufuna kuonda ndikuganiza kuti mutha kuyamba maphunziro kunyumba? Kapena mukufuna kuti akhale ndi thanzi labwino ndikukhala ndi masewera othamanga?
Tikukupatsani dongosolo lokonzekera zolimbitsa thupi kunyumba kwa oyamba kumene ndi zithunzi zowoneka bwino zolimbitsa thupi komanso ndandanda yamaphunziro yomwe ingakuthandizeni kuti muchepetse thupi ndikuchotsa madera ovuta.
Kulimbitsa thupi kunyumba kwa oyamba kumene: Malamulo onse
Kuchita masewera olimbitsa thupi nthawi zonse ndikofunikira, ngakhale mutakhala kuti mulibe kunenepa kwambiri. Choyamba, ndikulimbitsa minofu ndikukula kwa kupilira kwa minofu, zomwe zingakuthandizeni kupirira zovuta zilizonse m'moyo watsiku ndi tsiku. Chachiwiri, ndikukula kwa dongosolo la mtima ndi kuchita masewera olimbitsa thupi komwe kumachepetsa chiopsezo cha matenda ambiri, kuphatikizapo matenda a mtima ndi zilonda.
Chachitatu, kuphunzitsa kumathandiza pakupanga mahomoni achimwemwe (endorphins), omwe amachepetsa chiopsezo chokhala ndi nkhawa komanso kukhumudwa. Chachinayi, kuchita masewera olimbitsa thupi nthawi zonse kumalimbikitsa munthu kukhala ndi moyo wathanzi wopanda zizolowezi zoipa.
Kunyumba mutha kupanga zolimbitsa thupi zothandiza kwambiri kuti muchepetse kunenepa, ndipo chifukwa cha izi simukusowa zida zapadera komanso chidziwitso chokwanira chokwanira. Ngati musankha pulogalamu yoyenera yochita masewera olimbitsa thupi ndikuchita masewera olimbitsa thupi pafupipafupi, mudzatha kupeza zotsatira, ngakhale simunaphunzitsidwepo kale. Tikukupatsani dongosolo la ntchito yozungulira kunyumba kwa oyamba kumene, momwe mungachotsere kunenepa kwambiri ndikuwongolera thupi.
Ubwino wochita masewerawa kunyumba kwa oyamba kumene:
- zolimbitsa thupi kudzakuthandizani kuonda ndi kumangitsa thupi
- phunziro loyenera oyamba kumene komanso omwe akhala akuyeserera kwa nthawi yayitali
- ndi pulogalamuyi, mutha kuyamba kuphunzitsa kunyumba
- pulogalamuyi imaphatikizapo zolimbitsa thupi zamagulu onse akulu akulu
- zidzakuthandizani kulimbikitsa minofu ndikuchotsa malo ovuta
- Zambiri mwazomwe amachita zomwe akufuna kuchita sizingachitike
- mufunika zida zochepa.
Musanapite ku mndandanda wa masewera olimbitsa thupi, onetsetsani kuti mwawerenga malangizo ndi malamulo omwe angakuthandizeni kuti muphunzitse moyenera komanso moyenera.
Amalamulira kulimbitsa thupi kunyumba kwa oyamba kumene:
1. Yambani kulimbitsa thupi kwa oyamba kumene powotha kutentha ndi kumaliza kutambasula thupi lonse. Tikukulimbikitsani kuti muwone:
- Kutenthedwa musanachite masewera olimbitsa thupi: mapulani olimbitsa thupi
- Kutambasula pambuyo pa masewera olimbitsa thupi: dongosolo lochita masewera olimbitsa thupi
2. Nthawi zonse chitani nsapato zothamanga; N'zosatheka kuphunzitsa kunyumba opanda nsapato, ngati simukufuna kukhala ndi vuto ndi malo.
- Nsapato zazimuna zopambana 20 za amuna kuti akhale olimba
- Nsapato zazimayi zabwino kwambiri za 20 zolimbitsa thupi
3. Yesetsani kuti musadye ola limodzi musanamalize kulimbitsa thupi, apo ayi mwina mungakhale ndi vuto la kugaya chakudya. Hafu ya ola mutatha kulimbitsa thupi idyani mapuloteni + carbs (mwachitsanzo, 150 g wa kanyumba tchizi + zipatso).
4. Mphindi 20 musanachite masewera olimbitsa thupi imwani kapu yamadzi ndikumwa madzi mu SIP zazing'ono mphindi 10 zilizonse mukalasi. Mukamaliza kulimbitsa thupi imwani kapu yamadzi.
5. Maphunziro ophunzitsidwa kwa oyamba kumene tichipeza zozungulira ziwiri, zolimbitsa thupi 6 kuzungulira kulikonse. Kuzungulira kulikonse kumabwerezedwa pamapiko awiri. Ngati zikukuvutani kupirira masewera olimbitsa thupi kuyambira koyambirira mpaka kumapeto, mutha kupuma mphindi 2 pakati pozungulira kapena kufupikitsa nthawi ya pulogalamuyi.
6. Izi zolimbitsa thupi kwa oyamba zimaphatikizapo kugwiritsa ntchito powerengetsera nthawi (ntchito iliyonse imachitika masekondi 30). Koma ngati simuli omasuka ndi mtundu uwu, mutha kuchita masewera olimbitsa thupi obwereza bwereza 15-20 pazochita zilizonse.
7. Pulogalamuyi pali masewera olimbitsa thupi, omwe amafunika mbali zosiyanasiyana: choyamba kumanja, kenako kumanzere (mwachitsanzo, mapapu, kukweza mwendo, kubweretsa ntchafu mbali). Tikulimbikitsidwa kugawa kukhazikitsa m'magulu awiri, mwachitsanzo, kuzungulira koyamba mumachita masewera olimbitsa thupi mbali imodzi, kumapeto kwachiwiri - mbali inayo. Koma ngati mukufuna kuvuta zolimbitsa thupi ndikuwonjezera nthawi, mutha kuchita masewera olimbitsa thupi mbali zonse ziwiri.
- Chingwe: momwe mungachitire + zosankha
- Ma lunge: momwe mungachitire + zosankha
- Magulu: momwe mungayendetse + zosankha
8. Kutalika kwa masewera olimbitsa thupi kunyumba kwa oyamba kumene - mphindi 20-25 (kupatula kutentha ndi kuzizira). Mutha kusintha nthawi yamagawo mwakufuna kwanu, powonjezera kapena kuchepetsa kuchuluka kwa zozungulira. Imani ndikusiya kuchita masewera olimbitsa thupi ngati mukumva chizungulire, kufooka, kapena kupweteka mumtima.
9. Zochita zina za oyamba kumene mudzafunika dumbbell. Ngati simutero, mutha kugwiritsa ntchito botolo la madzi apulasitiki (malita 1-1,5) kapena kumaliza malimbowo popanda kulemera kwina. Ngati mukuchita masewera olimbitsa thupi, inu, m'malo mwake, mulibe katundu wokwanira, mutha kugwiritsa ntchito gulu lolimbitsa thupi, zolemera za akakolo kapena zotulutsa.
- Momwe mungasankhire ma dumbbells: maupangiri, upangiri, mitengo
10. Chigawo ichi cha oyamba kumene chimagawika masiku atatu. Mutha kuphunzitsa 3-5 pa sabata kutengera zolinga zanu ndi kuthekera kwanu - ndangomaliza njira zina zitatu pakati pawo. Pambuyo pa masabata 3-3 akukhazikitsidwa, ndikofunikira kuwonjezera nthawi yolimbitsa thupi (yang'anani pa kuthekera kwanu).
Muyenera kuwona:
- Pulogalamu yokonzekera masiku 5 ya oyamba kumene kunyumba
- Kuchita masewera olimbitsa thupi kunyumba osadumphira atsikana: konzekerani masiku atatu
- Dongosolo lamphamvu la amuna okhala ndi zododometsa kwa masiku atatu
Kulimbitsa thupi kwa oyamba kumene kunyumba: dongosolo lochita masewera olimbitsa thupi
Chifukwa chake, tikukuphunzitsani kunyumba kwa oyamba kumene, zomwe zimachitika mozungulira. Tsatirani mwatsatanetsatane zochitikazo munthawi yake, zochitikazo zimachitika m'njira imodzi yopumula pang'ono pakati pamagawo. Mwa kusinthitsa masewera olimbitsa thupi ndi mphamvu mumakulitsa kugunda kwa mtima ndikuwotcha ma calories ambiri ndi minofu yolankhula. Ngati mukufuna kuwongolera kugunda kwa mtima ndi ma calories otenthedwa kuti muchite masewera olimbitsa thupi, ndiye kuti mutha kugula fitbit kapena pulogalamu yoyang'anira kugunda kwa mtima.
Momwe mungaphunzitsire:
- Zochita zilizonse zomwe zidachitika masekondi 30
- Idyani pakatha masewera olimbitsa thupi, masekondi 15 (atha kuwonjezeredwa mpaka masekondi 30 ngati muli ndi mtima wofooka kapena kupirira pang'ono)
- Kuzungulira kulikonse kumabwerezedwa pamapiko awiri
- Pakati pakupumula kupumula mphindi imodzi pakati pa kuzungulira - 1 mphindi
- Ngati simukukhulupirira kuchita masewera olimbitsa thupi, ndiye kuti m'malo mwake, kapena kulumpha.
Powerengera masekondi 30 ntchito / masekondi 15 kupumula:
Kulimbitsa thupi kwa oyamba kumene: tsiku 1
Raundi yoyamba:
1. Masewera a nkhonya (cardio, mimba ndi manja)
2. squat ndi masokosi okwera (ya mapazi, matako ndi manja)
3. Makina osindikizira a benchi ya Dumbbell (mkono ndi phewa)
4. Kuswana manja ndi mapazi (ya cardio ndikulankhula thupi lonse)
5. mlatho (za matako ndi mimba)
6. Njinga (pamimba ndi miyendo)
Kuzungulira kwachiwiri:
1. Osewera (ya cardio ndikulankhula thupi lonse)
2. Amapendekera pamalo omwe amakhala (m'chiuno ndi miyendo)
3. Kuswana manja ndi ma dumbbell atagona pansi (pachifuwa ndi mikono)
4. Lunge m'malo (mwendo ndi matako)
5. Kwezani mawondo anu pachifuwa (ya cardio ndi pamimba)
6. Chingwe cholimba (ya manja, mapewa, m'mimba ndi kumbuyo)
Kulimbitsa thupi kwa oyamba kumene: tsiku 2
Raundi yoyamba:
1. Kankha mbali ndi kukhudza pansi (ya cardio ndi miyendo)
2. Bench atolankhani wa triceps (dzanja)
3. Mphamvu zochepa za Burpee (ya cardio ndikulankhula thupi lonse)
4. Gwirani akakolo (za m'mimba ndi kumbuyo)
5. Lumo (pamimba ndi miyendo)
6. Pendani pazigongono zosasunthika (kwa mikono, mapewa, pamimba ndi kumbuyo)
Kuzungulira kwachiwiri:
1. Kuthamanga m'malo (cardio ndi miyendo)
2. Kukweza kwa manja pa biceps (dzanja)
3. Amphaka (miyendo ndi matako)
4. Kuyenda mu bala (ya cardio ndikulankhula thupi lonse)
5. Nyamula mwendo patsogolo (mwendo ndi matako)
6. Kupiringa (mimba ndi kumbuyo)
Kulimbitsa thupi kwa oyamba kumene: tsiku 3
Raundi yoyamba:
1. Kuyenda zahlest-ng'ombe (ya cardio ndikulankhula thupi lonse)
2. Kupindika kwa phazi mu lamba wakumbuyo (manja, mimba ndi miyendo)
3. Kubedwa kwa mwendo wa squat + kumbali (mwendo ndi matako)
4. Mawondo mpaka pachifuwa (ya cardio, pamimba ndi matako)
5. Zotupa zogwada (mpaka pachifuwa ndi manja)
6. Kupindika mbali imodzi (za m'mimba ndi m'chiuno)
Kuzungulira kwachiwiri:
1. Kulumpha ndikulumikiza manja ndi mapazi (ya cardio ndikulankhula thupi lonse)
2. Kuswana m'manja mopendekeka (kumbuyo ndi chifuwa)
3. Kankha kutsogolo ndi kumbuyo (ya cardio ndi miyendo)
4. Kupotoza kwa Russia (pamimba)
5. Kubweretsa chiuno chagona chammbali (mwendo ndi matako)
6. Kwezani mwendo wowongoka mmbuyo (mwendo ndi matako)
pakuti gifs chifukwa njira za youtube: mfit, Linda Wooldridge, Mtsikana Wokwanira, Jessica Valant Pilates, FitnessType.
Kulimbitsa thupi kwa oyamba kumene: makanema abwino kwambiri 7
Ngati mukufuna kuchita pamapulogalamu omalizidwa, timakupatsirani makanema osankhidwa bwino omwe mungayambe kuchita kunyumba.
Makochi TOP 50 pa YouTube: kusankha kwathu
1.kuchita masewera olimbitsa thupi otsika pang'ono osadumpha kwa mphindi 25
2. Kulimbitsa mphamvu kwa oyamba kumene kwa mphindi 30
3. Kuyenda motsika pang'ono kwamphindi 45
4. Kulimbitsa mphamvu kwa oyamba kumene mumphindi 30
5. Maphunziro a oyamba kumene (20 mphindi)
Tikukulimbikitsani kuti muyang'ane pa:
- Kuphunzitsa kwamphamvu kwa azimayi omwe ali ndi ma dumbbells: kukonzekera + masewera olimbitsa thupi
- Zochita zapamwamba za 50 zamatako kunyumba + mapulani olimbitsa thupi
- Zochita zapamwamba za 25 zopanda mwendo zopanda squats, mapapu ndi kulumpha
- Maphunziro 10 apamwamba pamaziko a kuyenda kwa oyamba kumene
Kwa oyamba kumene, kuwonda