Pali nthawi zina pamene mumayenera kudumpha masewera olimbitsa thupi, palibe njira yochitira kanema kapena ma dumbbells kunyumba. Izi zimachitika nthawi zambiri poyenda, patchuthi, kapena pakabuka nkhani zofunika kwambiri zomwe zimafunikira mayankho mwachangu. Bwanji ngati pali chikhumbo chophunzitsa, koma paliponse popanda kanthu? Pali mtundu wa masewera olimbitsa thupi omwe safuna malo apadera kapena zida. Ili ndi gawo lophunzitsira nthawi yayitali.
Makhalidwe olimbitsa thupi
Chofunikira kwambiri pakaphunzitsidwe kanthawi kochepa ndikulemera kwa thupi ndikuti amasankha makamaka mayendedwe amitundu yambiri komanso osakanikirana. Izi zikutanthauza kuti oyamba kumene ayenera kuphunzira luso lochita masewera olimbitsa thupi ndikuyamba ndi mayendedwe osavuta, pang'onopang'ono akuwasokoneza. Mwachitsanzo, mmalo modumpha m'matumba, muyenera kuphunzira kaye moyenera, ndipo m'malo mofera mfumu yamiyendo imodzi, phunzirani kugwira msana pamalo oyenera mukatsika ndi miyendo iwiri. Anthu ophunzitsidwa amatha kumaliza kulimbitsa thupi nthawi yomweyo ndi zovuta zambiri komanso zosakanizidwa.
Chotsatira chotsatira ndikubwereza kwakukulu kambiri - kuyambira zisanu mpaka makumi awiri pagawo lililonse. Njira zimachitika kwakanthawi - ndikofunikira kubwereza kangapo pamasekondi 30-40 (calorizer). Pomwe kuyenda kumakhala kovuta kwambiri, kubwereza pang'ono komwe mungachite. Munthu aliyense wamba amatha kuchita milatho 30 mozama mumasekondi 20, koma sangayende bwino ma burpees 20 ndi ma push.
Zochita zimachitidwa mozungulira. Kupuma pakati pa mabwalo ndikuchepa - pafupifupi masekondi 30. Oyamba kumene amatha kupumula nthawi yayitali - mpaka atachira ndikupuma. Chitetezo chimabwera poyamba.
Kukhalapo kwa malupu a TRX kapena gulu labala kumathandizira kuti magulu azolimbitsa thupi azikhala osiyanasiyana, koma sizofunikira.
Kupanga kulimbitsa thupi
Pali njira zambiri zopangira kulimbitsa thupi kwakanthawi, koma nayi yosavuta komanso yosavuta. Kwa gawo limodzi, muyenera kusankha masewera olimbitsa thupi atatu - a minofu yakumtunda, thupi lotsika ndi cardio. Anthu ophunzitsidwa amatha kuphatikiza mayendedwe osakanikirana osiyanasiyana mkalasi.
Chiwerengero cha mayendedwe chidzakhala chachikulu. Ngati pagawo lozungulira la masewera olimbitsa thupi eyiti tikulimbikitsidwa kuti tizichita mabwalo 3-4, ndiye kuti ndikazolowera katatu kuchuluka kwa mabwalo kukukulira mpaka 8-9. Sanjani mphindi 15-20 za gawo lonse la gawo ndipo chitani zodumphadumpha momwe mungathere, ndikugawa masekondi 30 okha pa gawo lililonse.
Woyamba Kulimbitsa Thupi zitha kuwoneka motere:
- Kuthamanga Kwambiri
- Squat
- Kudumphira m'malo
- Mpumulo - 1 miniti
Pa mulingo wapakatikati zovuta izi ndizoyenera:
- Anakweza maondo
- Kankhani kuchokera pansi
- Kulumpha Jacks
- Mpumulo - mphindi 40
Ndi ntchito msinkhu wapamwamba akhoza kumangidwa chonchi:
- Kukankhira mbozi
- Magulu Olumpha
- Kuthamanga m'malo ndikukweza mawondo
- Mpumulo - mphindi 30
Mutha kugwiritsa ntchito mayendedwe amitundu yambiri kapena osakanizidwa. Chikhalidwe chachikulu ndikuti ayenera kukhala mbali zosiyanasiyana za thupi.
Kulimbitsa thupi kulikonse kumamangidwa mozungulira masewera olimbitsa thupi akulu, magulu ovuta, ndipo amaphatikizapo magulu akulu amisempha. Izi zimapereka zotsatira zabwino kwambiri zamagetsi (calorizator).
Onetsetsani kuti mumachita masewera olimbitsa thupi molondola, osaphwanya malingalirowo ndipo mulibe zotsutsana ndi zochitika zamasewera. Ngati pali zotsutsana, ndibwino kuti mupumule ndikudikirira kulimbitsa thupi kwanu m'malo otetezeka.