Zamkatimu
Mikono yopangidwa ndi toned ndi nkhani ya maloto kwa ambiri. Kodi n'zotheka kukwaniritsa zotsatira zabwino mothandizidwa ndi zakudya komanso momwe mungasankhire masewera olimbitsa thupi kuti muwonde manja, tikukuuzani m'nkhaniyi.
Kodi masewera olimbitsa thupi ochepetsa thupi amathandiza?
Tonsefe timalota njira zosavuta zothetsera mavuto, koma zenizeni zimawoneka ngati izi: sizingatheke kuonda "kumeneko", mwachitsanzo, pamphuno. Adipose minofu ndi mtundu wa mafuta osungira omwe amagawidwa m'thupi lonse. Chifukwa chake, kutayika kwa mafuta kumakhudzanso thupi lonse. Deta iyi imatsimikiziridwa ndi chiphunzitso ndi machitidwe. Mwachitsanzo, kafukufuku wina wapadziko lonse lapansi adatsimikizira kuti masewera olimbitsa thupi omwe amawotcha mafuta m'malo ena sagwira ntchito.
Kuchepetsa mafuta a thupi kumachitika mosagwirizana ndipo kumadalira mtundu wa chiwerengerocho. Malinga ndi lamulo la nkhanza, kusintha kofunidwa kwambiri kumachitika pomalizira pake, ndipo madera ovuta amachepetsa mphamvu pokhapokha ziwalo zina zonse za thupi zataya kale kulemera. Ndiye mtsikana angachepetse bwanji thupi m'manja ndi mapewa? Pali njira imodzi yokha pazochitika zonse: zakudya zathanzi komanso maphunziro amphamvu ophatikizidwa ndi cardio.
Kodi mungadziwe bwanji ngati khungu lanu lili pachiwopsezo chotaya msanga msanga? Yesani mayeso athu!
Malangizo a Zolimbitsa Thupi Pamanja
Kuchita masewera olimbitsa thupi kumalimbitsa minofu, koma sikukhudza kwambiri malo ogulitsa mafuta m'derali. Kuti muchepetse thupi mwachangu m'mikono, mapewa ndi m'manja, ganizirani kusintha zakudya zanu. Katswiri adzakuthandizani kusankha zakudya zoyenera.
Minofu ikuluikulu itatu imayang'anira kupumula kwa mikono: biceps (anterior biceps), triceps (posterior triceps) ndi deltoid minofu ya phewa. Cholakwika chofala panthawi yophunzitsira ndikuti masewera olimbitsa thupi amakhudza gulu limodzi lokha la minofu. Yesetsani kupewa kusalinganika kwamtunduwu: phatikizani masewera olimbitsa thupi a biceps ndi ma triceps. Pogwiritsa ntchito minofu yonse, mudzapeza zotsatira zofulumira komanso kuchepetsa katundu pazigono, kuchepetsa chiopsezo cha kuvulala.
Wophunzitsa adzakuthandizani kupanga pulogalamu yabwino kwambiri, kuchuluka ndi kulimba kwa maphunziro kumadalira mawonekedwe athupi komanso mawonekedwe amunthu. Zochepa kwa oyamba kumene - makalasi kawiri pa sabata, masewera olimbitsa thupi 2-3 pa masewera olimbitsa thupi omwe ali ndi seti 3-4.
Imodzi mwa malamulo ofunikira olimbitsa thupi akuti: muyenera kupuma kwa maola 48 musanayambe kugwira ntchito ndi gulu lomwelo la minofu kachiwiri.
Lolani manja anu apumule ndipo panthawi yophunzitsidwa mwamphamvu, kupuma kwa masekondi 60 pakati pa seti ndikokwanira.
Ndikofunika kusankha ma dumbbells kapena barbell ya kulemera koyenera. Kuti muphunzitse mphamvu, sankhani kulemera komwe kumakupatsani mwayi wobwereza 5-6. Kuti mupange minofu, ma dumbbells kapena barbell omwe mungathe kubwereza 8-12 ndi oyenera.
Zochita zolimbitsa thupi zowonda ndi ma dumbbells
Mutha kukwaniritsa mpumulo wokongola wamanja popanda kutenga nawo mbali wophunzitsa masewera olimbitsa thupi. Mutha kuchita nokha kunyumba, kuchita masewera olimbitsa thupi pafupipafupi kuti muchepetse mikono yanu kuchokera pachigongono kupita paphewa ndi ma dumbbells. M'munsimu muli zitsanzo zothandiza kwa amayi.
Pogwiritsa ntchito minofu yonse m'manja mwanu, mupeza zotsatira zofulumira ndikuchepetsa katundu pazigono zanu.
Chitani ma seti awiri kapena atatu a 10-15 reps pa chilichonse mwazochita zotsatirazi. Kamodzi kubwereza 15 kwa masewera olimbitsa thupi kumakhala kosavuta kwa inu, pitirirani ku ma dumbbells olemera kwambiri.
Kutambasula mkono
Biceps curl yokhazikika imatha kuchitidwa mutayimirira kapena mutakhala m'mphepete mwa mpando.
Gwirani dumbbell m'dzanja lililonse, tsitsani manja anu kumbali zanu.
Inhale, pamene mukutulutsa mpweya pang'onopang'ono kwezani ma dumbbells pamapewa anu. Osagwedezeka, kutsamira kutsogolo, kapena kubweza msana wanu pamene mukukweza ma dumbbells. Sungani pakati panu molimba ndi msana wanu molunjika.
Gwirani malowa kwa masekondi angapo, kenako tsitsani ma dumbbells pamalo oyambira.
Bench press
Zochita zolimbitsa thupi zapamwamba zomwe zimagwira minofu yambiri nthawi imodzi, kuphatikiza ma pecs, triceps, ndi deltoids (mapewa).
Gona pansi kapena pa benchi ndi mapazi anu pansi.
Gwirani dumbbell m'dzanja lililonse, manja pansi. Pindani zigongono zanu kuti manja anu akhale pamakona a digirii 90 pansi.
Pumani mpweya ndikuyika ma dumbbells okulirapo pang'ono kuposa chifuwa chanu. Apa ndi poyambira.
Pamene mukutulutsa mpweya, kwezani ma dumbbells mmwamba ndi zigongono zanu zopindika pang'ono.
Pang'onopang'ono tsitsani ma dumbbells pamalo oyambira.
Kutambasula kwa mikono kumbuyo
Kuchita masewera olimbitsa thupi kulimbitsa triceps.
Imirirani, tengani dumbbell m'dzanja lililonse, tsitsani m'mbali mwanu. Manja akuyang'anizana.
Kukankhira manja anu kumbali zanu ndikuweramitsa pang'ono mawondo anu, tsamira patsogolo.
Pamene mukutulutsa mpweya, tambani manja anu kuti ma dumbbells akhale kumbuyo kwanu.
Imani kaye, kenaka bweretsani manja anu pamalo oyambira.
Zochita zolimbitsa thupi zowonda manja popanda ma dumbbells
Kulimbitsa minofu ya manja, sikoyenera kugwiritsa ntchito zipangizo zamasewera. Nawa machitidwe asanu osavuta omwe aliyense angachite.
Zozungulira m'manja
Zochita zilizonse zamanja zochepetsera thupi kwa amayi zimayamba ndi kuzungulira kozungulira.
Imirirani molunjika, tambasulani manja anu m’mbali mwa ngodya ya madigiri 90.
Tembenuzani manja anu kutsogolo, kufotokoza mozungulira.
Chitani kasinthasintha 10-15, ndiyeno yendani mbali ina.
Mukangopuma pang'ono, chitani seti zina ziwiri.
Sungani minofu yanu ya m'mimba momveka bwino kuti ntchitoyo ikhale yosavuta.
Zokankhakankha
Makankhidwe abwino akale ndi njira yabwino yolimbikitsira mapewa anu. Musanayambe kuchita masewera olimbitsa thupi, onetsetsani kuti thupi lili pamalo oyenera.
Sungani mapazi anu palimodzi, zala zolozera pansi, manja motalikirana ndi mapewa. Thupi lofanana pansi, m'chiuno ndi kumbuyo ziyenera kupanga mzere wowongoka.
Pindani zigongono zanu ndikutsitsa thupi lanu, kusiya mpata pafupifupi 3 centimita pansi. Yesetsani kusunga malo oyambirira a thupi.
Ngati kuli kovuta, yesetsani kukankhira mawondo anu.
Mukakankhira mmwamba, yesani kutsatira momwe thupi lilili.
Chitani 3 seti za 10 reps tsiku lililonse kuti mupeze zotsatira zabwino. Ma push-ups ndi masewera olimbitsa thupi omwe amalimbitsa minofu.
Kukoka
Zokoka ndizothandiza makamaka kulimbikitsa minofu ya manja, chifuwa, mapewa, ndi mbali za kumbuyo.
Kuti muchite masewerowa molondola, ikani manja anu pa bala paphewa m'lifupi.
Kwezani thupi lanu mpaka chibwano chanu chili pamwamba pa bar.
Tsitsani thupi lanu ndikubwereza zolimbitsa thupi kangapo - momwe mungathere.
Kukonzekera
Mu yoga, plank pose ndi gawo lofunika kwambiri la "Moni wa Dzuwa" ndipo limalimbitsa bwino minofu ya manja.
thabwa limalimbitsa bwino minofu ya manja.
Ikani thupi lanu mofanana ndi kukankha-mmwamba. Isungeni iyimitsidwa pamalo awa kwa masekondi 30 kapena kupitilira apo ngati kulimba kulola.
Onetsetsani kuti manja anu ali pansi pa mapewa anu ndipo msana wanu ndi wowongoka komanso wofanana ndi pansi.
Kuti zikhale zovuta, tsitsani zigongono zanu pansi ndikugwirizanitsa manja anu.
Chithunzi choyang'ana pansi cha agalu
Mwina masewera otchuka kwambiri a yoga. Mu mawonekedwe awa, thupi limapanga V yotembenuzidwa ndi zidendene ndi kanjedza pansi. Panthawi imodzimodziyo, msana umakhala pansi, chiuno chimayikidwa kumbuyo.
Mofanana ndi malo a thabwa, mukhoza kupangitsa kuti zikhale zovuta potsitsa manja anu pansi ndikugwira malowo.
Kulimbitsa minofu ya manja popanda kugwiritsa ntchito zolemera kumafuna nthawi ndi khama. Koma pochita masewera olimbitsa thupi osavuta awa katatu kapena kanayi pa sabata, mudzakwaniritsa zomwe mukufuna.
Kuchepetsa M'manja: Malangizo Othandiza
Gwiritsani ntchito zolimbitsa thupi kuti muwonjezere kamvekedwe ka khungu kuti musagwedezeke.
Wonjezerani zolimbitsa thupi zanu ndi njira za hardware kuti mupewe kugwa kwa khungu.
Mvetserani thupi lanu. Ngati mukumva kutopa kwambiri, pumulani kapena sinthani ku makalasi a yoga obwezeretsa m'malo mwa gawo lina lophunzitsira mphamvu.
Musanayambe masewera olimbitsa thupi, tenthetsani pang'ono. Kuyenda mozungulira kwa manja, kugwedezeka kapena kukankhira mmwamba kumathandiza kuti magazi aziyenda bwino komanso kutenthetsa minofu.
Njira zolimbitsa khungu la manja
Kwa khungu la manja, zinthu zonse za thupi ndi manja apadera ndizoyenera.
Kulimbitsa Thupi Mkaka Garnier "Ultra Elasticity"
Mkaka-gel osakaniza amapangidwa ndi phyto-caffeine, chigawo chomwe chimadziwika ndi mphamvu zake zolimbikitsa. Kuphatikiza apo, imachotsa madzi ochulukirapo m'thupi. Panthawi imodzimodziyo, zokolola zam'madzi zimalimbikitsa kaphatikizidwe ka collagen ndikulimbitsa khungu. Chidacho chimagwiranso ntchito za moisturizer, kudzaza khungu ndi chinyezi kwa maola 24.
Kubwezeretsanso seramu yamanja, L'Oréal Paris
Chopangidwa chokhala ndi mawonekedwe achilendo a kirimu-serum chimadyetsa bwino ndikuteteza khungu ku zoyipa zakunja. Lili ndi niacinamide yolimbitsa chotchinga cha hydro-lipid pakhungu, kuchiritsa panthenol ndi glycerin kuti ikhale ndi madzi ndikuthandizira kusunga chinyezi pakhungu. Mutha kugwiritsa ntchito mankhwalawa nthawi iliyonse mukatha kuchita masewera olimbitsa thupi kwambiri.
CeraVe Revitalizing Hand Cream
Zonona zoyambira izi ziyenera kusungidwa nthawi zonse: m'thumba la zodzikongoletsera, kabati yapakompyuta, patebulo lapafupi ndi bedi. Zopangidwira khungu louma kwambiri, lili ndi mitundu itatu ya ceramides ndi hyaluronic acid. Moisturizes, chakudya, kufewetsa ndi kulimbikitsa chitetezo chotchinga pakhungu.
Zonona zotsitsimutsa khungu louma kwambiri la manja Lipikar Xerand, La Roche-Posay
Chinthu china chabwino kwambiri cha "onse mumodzi": amateteza, amafewetsa, amabwezeretsa filimu ya hydrolipidic pakhungu. Ili ndi mawonekedwe omasuka osamata ndipo imayamwa bwino. Ntchito kutikita minofu kayendedwe pa oyera khungu la manja.
Zotsatira zachidule
Kodi kuchotsa mafuta pa mikono?
Zochita zolimbitsa thupi kapena zakudya sizingathandize kwanuko kuchotsa mafuta m'manja. Kuwotcha mafuta kumachitika mthupi lonse (ngakhale mosagwirizana). N'zotheka kuchotsa molondola mafuta a thupi m'manja mwa salon kokha, mothandizidwa ndi njira zapadera zodzikongoletsera.
Ndi zolimbitsa thupi ziti zomwe zingathandize kupeza manja owonda?
Zochita zolimbitsa thupi zochepetsera manja zimakhala zogwira mtima pamene zikuphatikizidwa ndi zakudya zochepetsera thupi, zomwe zimaperekedwa ndi katswiri. Kuchita masewera olimbitsa thupi kumathandiza kulimbikitsa minofu ya manja komanso kusintha khungu. Pali njira zingapo zochitira masewera olimbitsa thupi zomwe zitha kubwerezedwa kunyumba, zonse popanda zida (dumbbells, barbells, expander) kapena zida zolimbitsa thupi. Kuti muchepetse voliyumu, mutha kuyesanso kukulunga.
Zoyenera kuchita kuti muchepetse thupi?
Pamodzi ndi akatswiri, sankhani zakudya zoyenera ndi ndondomeko yophunzitsira. Muzichita masewera olimbitsa thupi osachepera kawiri pa sabata. Njira zolimbitsa thupi zamagulu osiyanasiyana a minofu ya manja.