Momwe mungapangire pulogalamu yolimbitsa thupi kunyumba kwanu

Pulogalamu yophunzitsira kunyumba yokhala ndi barbell ndi ma dumbbells opangira makina pafupifupi samasiyana ndi zovuta zochitira masewera olimbitsa thupi. Makina aliwonse ochita masewera olimbitsa thupi amatha kusinthidwa ndikuyenda kogwira ntchito kwambiri ndi zolemetsa zaulere. Kuti muchite izi, muyenera kumvetsetsa kuti ndi minofu iti yomwe ikugwira ntchito muzochita zolimbitsa thupi ndikupeza chosinthira choyenera cha simulator.

Sikuti aliyense m'nyumbamo ali ndi masewera olimbitsa thupi okhala ndi zotchingira, zotchingira, mizere ya dumbbell, mabenchi osinthika komanso zikondamoyo zopanda malire. Anthu ambiri omwe amagwira ntchito kunyumba amangokhala ndi ma dumbbells, fitball, bar yopingasa ndi zowonjezera. Izi ndi zokwanira ngati mujambula bwino pulogalamu.

Zochita zolimbitsa thupi kunyumba

Poyamba, ndikofunikira kumvetsetsa kuti nyumba si malo ochitira masewera olimbitsa thupi. Palibe mphunzitsi pano wowongolera njira. Muyenera kuphunzira momwe mungapangire zolimbitsa thupi moyenera nokha - kuchokera pavidiyo pa youtube komanso kutsogolo kwa galasi. Yesetsani kugwiritsa ntchito ndodo yamatabwa kapena pulasitiki musanayambe squat kapena king deadlift, ndiyeno wina kunyumba akujambulani kanema (calorizer). Yerekezerani vidiyoyi ndi vidiyo yophunzitsa. Samalani kukhalapo kwa kusokonezeka kwachilengedwe mu lumbar msana, malo oyambira olondola, kuyenda kwa mawondo, kugawa pakati pa mphamvu yokoka.

Malangizo Othandizira Mphamvu Zapakhomo:

• Kuwotha nthawi zonse - gwiritsani ntchito zovuta zotentha kuchokera ku pulogalamu yoyambira.
• Gwirani minofu ya thupi lanu lonse nthawi imodzi kapena gwiritsani ntchito magawano amasiku awiri - kulimbitsa thupi kwambiri kumapangitsa kuti thupi lanu liziyenda bwino.
• Gwiritsani ntchito ma dumbbells a zolemera zosiyanasiyana - minofu yanu ndi yamitundu yosiyanasiyana ndipo ili ndi mphamvu zosiyana, kotero katundu pa iwo ayeneranso kukhala wosiyana.
• Ndi zolemetsa zochepa zaulere, simungathe kupita patsogolo mwamphamvu. Thupi limazolowera katunduyo mwachangu, ndiye liyenera kusinthidwa. Mutha kuwonjezera kuchuluka kwa kubwereza, kupangitsa mayendedwe kukhala ovuta, gwiritsani ntchito njira kuti muwonjezere mphamvu.
• Ganizirani pa zolimbitsa thupi zazikulu - 70% ya maphunzirowa ayenera kukhala ndi mayendedwe ophatikizira ophatikizana ambiri, 30% yotsalayo iyenera kukhala yolumikizana limodzi.
• Sungani kuchuluka kwa kubwereza nthawi 6-20 pa seti iliyonse.
• Malizitsani kutambasula minofu yogwira ntchito.

Ndi bwino kuchedwetsa maphunziro a cardio mu pulogalamu yakunyumba mpaka tsiku lina. Kuchita masewera olimbitsa thupi pambuyo pa maphunziro amphamvu kunyumba sikophweka monga masewera olimbitsa thupi. Komabe, ngati palibe contraindications, short interval cardio akhoza kuchitidwa.

Momwe mungasinthire simulators?

Simulator iliyonse imatha kusinthidwa ngati mulibe zotsutsana. Posankha masewera olimbitsa thupi, nthawi zonse ganizirani momwe akukufunirani.

Zosintha zama simulators otchuka kwambiri:

• Kukoka mu gravitron - kukoka pa bar yopingasa ndi chododometsa;
• Mzere wa chipika chopingasa - mzere wa dumbbells pamtunda (kusintha kugwira ntchito kuti minofu ikhale yosiyana), mzere wa dumbbell imodzi pamtunda;
• Smith Squats - Dumbbell Squats;
• Hyperextension - hyperextension pansi, hyperextension pa mpira;
• Kusinthasintha kwa mwendo wapansi mu simulator - kupindika kwa miyendo ndi dumbbell;
• Leg Press - Mitundu yosiyanasiyana ya ma dumbbell squats.

Kuti mupeze m'malo oyenera, muyenera kumvetsetsa momwe minofu yomwe mukufuna kunyamula imagwirira ntchito. Mwachitsanzo, latissimus dorsi imagwira ntchito moyimirira (pamwamba) ndi yopingasa (kulunjika nokha) kukokera. Bar yopingasa sizinthu zofunikira, mutha kuchita ndi ma dumbbells.

Njira zowonjezera mphamvu

Njira zolimbikitsira kwambiri zolimbitsa thupi kunyumba ndizofunikira. Ndi iwo, thupi lanu lidzalandira kupsinjika kwa metabolic komwe kumafunikira. Izi ndi supersets, doubles, trisets, hybrid movements, interval and circular approach.

Yambani - kuphatikiza zolimbitsa thupi zotsutsana ndi minofu munjira imodzi. Mwachitsanzo, mapapu m'malo ndi makina osindikizira. Ndiko kuti, mutapanga mapapu, simupumula, koma nthawi yomweyo muzichita makina osindikizira. Pokhapokha mutapuma, ndikubwerezanso superset.

makumi awiri - kuphatikiza zochitika za gulu limodzi la minofu mu njira imodzi. Mwachitsanzo, kukankha-kuchokera pansi ndi flattening dumbbells. Zimapangidwa mofanana ndi superset.

Triset - kuphatikiza zochitika zitatu zamagulu osiyanasiyana a minofu munjira imodzi. Mwachitsanzo, ma dumbbell squats, makina osindikizira okhala pansi, ndi kupindika mizere.

Mayendedwe osakanizidwa - Zochita ziwiri zimaphatikizidwa osati njira, koma mumayendedwe amodzi. Mwachitsanzo, squat ndi dumbbells ndi kukanikiza mmwamba - inu squat, kugwira dumbbells pachifuwa mlingo, ndiyeno kuyimirira ndi kufinya iwo mmwamba mutaima. Zophatikiza nthawi zambiri zimagwiritsidwa ntchito ndi Gillian Michaels pamapulogalamu ake. Chitsanzo chabwino ndi pulogalamu ya No more zones zones, yomwe imamangidwa pa iwo.

Njira zofikira - Supersetting zolemetsa komanso zopepuka. Mwachitsanzo, 5 reps burpees ndi kukankha-mmwamba ndi 10 swings ndi dumbbells.

Maphunziro ozungulira akhala odabwitsa kwa nthawi yayitali - kuchita masewera olimbitsa thupi popanda kupuma kumatengedwa ngati njira yosavuta yopangira masewera olimbitsa thupi oyaka mafuta.  

Timapanga pulogalamu yolimbitsa thupi kunyumba

Ngati mwawerenga nkhani yakuti "Momwe mungapangire pulogalamu yophunzitsira masewera olimbitsa thupi", ndiye kuti mukudziwa malamulo oyambira polemba masewera olimbitsa thupi. Choyamba, sankhani kugawanika - mwachitsanzo, nthawi ino tigwiritse ntchito benchi / deadlift. Kenako timadziwa kuchuluka kwa masewera olimbitsa thupi (6-8), kuchuluka kwa seti ndi kubwereza, timasankha njira zowonjezera mphamvu (superset, hybrids).

Kulimbitsa thupi A:

1. Squats ndi kukanikiza dumbbells mmwamba 4 × 10

Zowonjezera:

2 a. Mapapo m'malo ndi dumbbells 3 × 12 mbali iliyonse

2b . Kukankha kuchokera pansi / kuchokera mawondo 3 × 12

Zowonjezera:

3 a. Plie Squat 3 × 15

3b . Dumbbell Yam'mbali Imakweza 3 × 15

Zowonjezera:

4 a. Dumbbell Leg Curl 3 × 15

4b . Kuchepetsa ma dumbbells atagona 3 × 15

Zolimbitsa thupi B:

1.Romanian Dumbbell Deadlift 4 × 10

Zowonjezera:

2 a. Dumbbell Row 3 × 12

2b . Pansi / Mpira Hyperextension 3 × 12

Zowonjezera:

3 a. Mzere wopindika wa dumbbell imodzi 3 × 15

3b . Mlatho umodzi wa glute 3 × 15

4. Kunama crunches 3 × 15

5. Punga - 60 sec

Dziwani kuti masewera olimbitsa thupi omwe ali ovuta kwambiri amabwera poyamba ndipo amakhala osalumikizana. Kuyenda kovuta kwambiri, kuyandikira pafupi ndi chiyambi chimodzi chiyenera kukhala (calorizator). Tinamaliza ndi nyumba yovuta kwambiri. Ngati ndinu oyamba, ndiye kuti poyamba simungagwiritse ntchito njira zowonjezera mphamvu - chitani masewera olimbitsa thupi nthawi zonse ndikugwira ntchito kuti mudziwe njira yoyenera.