Chingwe chodumpha: kuchita bwino, zabwino ndi zoyipa, masewera olimbitsa thupi, dongosolo lamaphunziro

Zamkatimu

Chingwe cholumpha chochepetsera thupi
- Ubwino wodumpha chingwe
- Kuipa kwa kulumpha chingwe
Kuchita bwino kwa chingwe kuti muchepetse kunenepa
Momwe mungasankhire chingwe cholumpha pophunzitsira
Maphunziro okonzekera 5 okonzeka ndi chingwe chodumpha chochepetsera thupi

Chingwe chodumpha chimadziwika kwa atsikana ambiri omwe amaphunzira masewera olimbitsa thupi kusukulu. Ndipo kufunikira kwake sikutayika pakapita nthawi: kudumpha chingwe ndichimodzi mwazida zodziwika bwino zolimbitsa thupi. Kuchita ndi pini yosangalatsa, yothandiza komanso yovuta. Kuchita masewera olimbitsa thupi pafupipafupi ndi chingwe cholumpha kumathandizira kuwotcha mafuta, kukulitsa chipiriro ndikulimbitsa minofu ya thupi.

Onaninso:

Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire

Chingwe cholumpha chochepetsera thupi

Zina mwazida zosiyanasiyana zolimbitsa thupi ndizida zotsika mtengo komanso zophatikizika. Tikukupatsirani zambiri mwatsatanetsatane pophunzitsira ndi pini yokhotakhota: phindu lawo ndi chiyani polephela kulemera momwe mungalumphirire chingwe ndi momwe mungapangire phunziro ndi chingwe kuti lithandizire kuchepetsa thupi.

Tisanatembenukire kuzikhalidwe zamakalasiwo, tiyeni tiwone maubwino ophunzitsidwa ndi chingwe cholumpha kuti muchepetse thupi komanso thanzi.

Ubwino wodumpha chingwe

Chingwe cholumpha ndi imodzi mwanjira zophunzitsira zowononga mphamvu kwambiri. Mwachitsanzo, malinga ndi kafukufuku waku America, kulimbitsa thupi kotereku kumakupatsani mwayi wowotchera kcal 1,000-1,200 pa ola limodzi la kuphunzira. Chingwe chantchito kwambiri chotsitsira kunenepa chimafotokozera kutchuka kwake pakati pa omwe akuchita.
Chingwe chodumpha ndi njira yabwino yochitira masewera olimbitsa thupi kuti mukhale olimba, ochepetsa thupi, kusintha kwamitsempha yam'mimba komanso kupuma. Chifukwa cha masewera olimbitsa thupi osiyanasiyana mudzatha kuchita masewera olimbitsa thupi ogwira ntchito omwe amakhala ndi nthawi yayitali komanso yotsika kwambiri.
Kuphatikiza pa zolimbitsa thupi zolimbitsa thupi kulumpha chingwe ndikutulutsa minofu yambiri mthupi lonse: minofu ya miyendo, mikono, matako, mapewa, m'mimba ndi kumbuyo.
Chingwe cholumpha ndimasewera oyeserera kwambiri omwe satenga malo ambiri. Nthawi zonse mumatha kutenga nawo pamsewu kapena ngakhale kutchuthi. Kusavuta kwake pamtunduwu, chingwe chitha kuyerekezedwa pokhapokha ngati pali gulu lolimbitsa thupi.
Chingwe cholumpha chimathandiza kwambiri pakuchepetsa kutsika kwa thupi. Kwathu kumakhala kovuta kwambiri kuti muchepetse thupi, koma kuonjezera kuthamanga kwa magazi kupita ku gawo "lamavuto" la thupi kumapereka zotsatira zina zabwino ndikuthandizira kuwotcha mafuta. Nzosadabwitsa kuti amakhulupirira kuti Zochita za plyometric (kulumpha) ndizothandiza kwambiri pakuchepetsa miyendo.
Chingwe cholumpha kuphatikiza pakuchepetsa thupi, kukonza kulumikizana, kulimbitsa thupi, kutha msanga komanso kuzindikira bwino zomwe zingatithandize m'moyo watsiku ndi tsiku komanso pochita masewera ena.
Chingwe cholumpha ndi chimodzi mwazida zotsika mtengo kwambiri zolimbitsa thupi, zomwe zimapezeka kwa aliyense. Ndipo mutha kuchita ndi chingwe kulikonse mchipinda ndi mumsewu. Kuti muphunzire muyenera malo ochepa okuzungulirani.
Chingwe cholumpha sichothandiza kokha, komanso ndichosangalatsa. Nzosadabwitsa kuti zida ndizotchuka kwambiri kwa ana.
Kulimbitsa thupi ndikulumphira chingwe kumalimbitsa minofu yomwe imayandikira bondo ndi phazi. Mwachitsanzo, akamasewera basketball, tenisi, kutsetsereka, mpira ndi masewera ena nthawi zambiri amavulala bondo chifukwa chothamanga kwambiri kwa mitsempha ndi minofu. Kugwiritsa ntchito zingwe zolumpha pafupipafupi kumathandizira kupewa kuvulala kwamiyendo.

Kuipa kwa kulumpha chingwe

Sitinganene za zovuta za kulumpha chingwe, komanso kuchenjeza za zotsutsana, zomwe ndizokwanira.

Pakulumphira chingwe muyenera kukhala ndi malo okwanira komanso kutakasuka mchipinda, kapena kuthekera kochita mumsewu.
Kuphatikiza apo, kulumpha kumabweretsa phokoso, chifukwa chake ngati mumakhala munyumba, ndiye kuti kuchita nawo pini pakhomopo kudzakhala kovuta.
Chingwe chodumpha chimayika katundu pamafundo am'mabondo ndi mitsempha, chifukwa chake ngati mungavulazidwe, izi ziyenera kupewedwa.
Kulephera kutsatira zida zolumpha zida kumamupatsa cholemetsa kumbuyo, ndikuchepetsa kumbuyo komwe kumatha kubweretsa zovuta.
Chingwe cholumpha sichabwino kwa aliyense ndipo chimakhala ndi zotsutsana zingapo, zomwe ndizofunikira kukumbukira.

Zotsutsana za kulumpha chingwe:

Mimba ndi nthawi yobereka
Kunenepa kwambiri (kunenepa kwambiri digiri yachiwiri ndi yachitatu)
Mitsempha ya Varicose ndi matenda ena amitsempha
Matenda akulu am'mimba
Kuthamanga kwa magazi
Matenda a minofu ndi mafupa ndi msana
Matenda am'magazi
Mavuto amaso, kuwonongeka kwamaso
mphumu

Ngati muli ndi matenda ena osachiritsika, musanadumphe chingwe ndi bwino kuonana ndi katswiri. Kumbukirani kuti monga masewera olimbitsa thupi amtundu wa cardio kuti muchepetse kunenepa kwambiri mutha kugwiritsa ntchito mayendedwe wamba. Osati kwenikweni kuchita zolimbitsa thupi kuti muchepetse thupi ndikukhala bwino.

Cardio kulimbitsa thupi kwa oyamba kumene komanso kupita patsogolo

Kuchita bwino kwa chingwe kuti muchepetse kunenepa

Mphamvu yakulumphira chingwe kuti muchepetse kunenepa sikufunsidwa. Uwu ndi mtundu wabwino wamasewera olimbitsa thupi omwe angakweze mtima wanu ndikuyamba kuwonongeka kwamafuta. Ngati mukufuna kuonda, phatikizani chingwe cholumpha ndi zakudya zochepa (kuchepa kwa ma calories) ndipo pakatha milungu ingapo mudzawona zotsatira zabwino.

Chifukwa chake ntchito zingwe zolumpha ndizotani?

Kutentha kwakukulu kwa kalori
kufulumizitsa njira yotaya mafuta
kulimbitsa minofu (makamaka miyendo)
mathamangitsidwe njira kagayidwe kachakudya

Tikukupemphani kuti muzichita nawo kwakanthawi. Mwachitsanzo, kulumpha mosinthana mwamphamvu, kulumpha m'njira yosavuta. Maphunziro apakatikati adzakupatsani zotsatira zabwino munthawi yochepa kuposa maphunziro wamba.

Zonse za zibangili zolimbitsa thupi ndi zomwe zikufunika

Dongosolo momwe mungadumphire chingwe kuti muchepetse kunenepa

Tikukupatsani mapulani okonzekera kulumpha chingwe kuti muchepetse kunenepa, komwe kumakhala kanthawi kochepa. Mukuyembekezera nthawi zotsatirazi: mwamphamvu, mphamvu yayikulu, kutsika pang'ono.

Poterepa, mudzasintha chingwe chodumphadumpha (sankhani omwe alipo), chingwe chikuyenda m'malo mwake ndi kuyenda m'malo opanda chingwe. Chitani izi mozungulira bwalo molingana ndi kuchuluka kwa nthawi. Mphindi 5 iliyonse mupumule mphindi 1-2.

Chitani nawo mapulogalamu omwe akufuna 4-5 pa sabata, kuphatikiza kaphatikizidwe wama cardio ndimaphunziro amphamvu. Nthawi zonse mutha kusintha njira yolumpha chingwe kuti muchepetse kunenepa kapena kuti mudzipangire nokha kutengera kuthekera kwanu.

Pakuti oyamba:

Pa mulingo wapakatikati:

Mulingo wapamwamba:

Ngati mukuwona kuti simukuyenera kulumpha chingwe kuti muchepetse kunenepa, yesetsani kusintha magawo ena, mwachitsanzo:

utali wonse wa maphunziro;
pafupipafupi kulumpha mu miniti 1;
Nthawi ikuyandikira kapena kupumula pakati pama seti.

Malamulo 10 olumpha chingwe ndi malangizo kwa oyamba kumene

Chingwe cholumpha chimawerengedwa kuti ndi katundu wovulaza pamalumikizidwe kuposa kuthamanga kapena plyometric shockout. Komabe, phunzirolo linali lotetezeka, muyenera kuwona zolimbitsa thupi ndikutsatira malamulo ena:

1. Nthawi zonse dumpha chingwe mu nsapato zothamanga. Izi zidzakuthandizani kuchepetsa mphamvu pamagulu anu ndikuchepetsa chiopsezo chovulala.

2. Chitani zovala zabwino zokwanira othamanga makamaka zamtundu wina zomwe sizingasokoneze kuzungulira kwa chingwe. Kwa amayi ndi bwino kuvala mkanda kapena chovala chophunzitsira kuti akhalebe ndi bere panthawi yochita masewera olimbitsa thupi.

3. Bwanji kusankha kutalika kwa chingwe? Imani patsogolo pa chingwe, monga momwe chithunzi chili pansipa. Ngati kutalika koyenera kwa chogwirira kuyenera kukhala pamlingo wamakhwapa anu, osati pansipa osati pamwamba. Ngati palibe mwayi woti "yesani" chingwe, mutha kuyang'ana kwambiri pakukula.

4. Musanalowe kalasi otentha ndi kuthamanga pang'ono kapena kuyenda m'malo mwa mphindi 3-5. Mukamaliza maphunziro, thamangitsani ma hitch ndikutambasula minofu mkati mwa mphindi 3-5. Mutha kuwona masewera olimbitsa thupi omwe tasankha.

5. Onetsetsani kuti mukutsatira momwe thupi limakhalira ndikudumpha chingwe. Msana uyenera kukhala wowongoka, wolimba thupi, mapewa ali pansi komanso omasuka, zigongono ziyenera kuyikidwa pafupi ndi thupi lanu. Sungani mutu wanu molunjika ndipo musatsamire patsogolo mukadumpha. Mpweya umakhalabe wosalala komanso wosachedwa.

6. Palibenso chifukwa chodzilumphira ndi mantha ndikufika pansi. Kudumpha kwanu ayenera kukhala otsika komanso opepuka, mawondo azikhala ofewa komanso opindika pang'ono.

Do osafunikira:

Zitha kukhala ndi vuto kumunsi kumbuyo, akakolo ndi mawondo.

Yerekezerani, apa , kuphedwa kolondola, zoterezi zimakhazikika ndikulakalaka:

7. Kumbukirani kuti ndibwino kuchita zodumpha zochepa kuposa kuchita zambiri, koma popanda zida zoyenera.

8. Imwani madzi ambiri mukamaphunzira. Mukamachita masewera olimbitsa thupi, thupi lanu limataya chinyezi chochuluka, chomwe chingayambitse kuchepa kwa madzi m'thupi.

9. Ngati mukuchita nawo masewerawa kwa nthawi yayitali kapena muli ndi mavuto azaumoyo, ndibwino kuti mufunsane ndi dokotala musanayambe kuphunzira mwakhama ndi chingwe cholumpha.

10. Pangani zochepa magawo oyeserera ndi chingwe cholumpha kwa mphindi 5-10 ndipo onaninso momwe alili atatha tsiku limodzi kapena awiri atachita izi. Kusapeza bwino kapena kupweteka m'malo olumikizana mafupa, kupuma movutikira, kugundana kwamtima - izi ndi zizindikilo zomwe zidzakhala belu lochepetsera chingwe cholumpha kapena osachotsa.

Zolimbitsa thupi ndi chingwe chochepetsera thupi

Kuphatikiza pa kudumpha kumodzi komwe, komwe kukuwonetsedwa pamwambapa, pali masewera olimbitsa thupi angapo ndi chingwe cholumpha chomwe chingakuthandizeni kusiyanitsa maphunzirowo ndikupangitsa kuti isangokhala yothandiza, komanso yosangalatsa.

Ngati mutsatira ndondomeko yomwe ili pamwambapa, yesani kusiyanasiyana kwamitundu yosiyanasiyana. Chifukwa cha izi, thupi silitha kusintha kupsinjika, ndipo izi zikutanthauza kuti mugwira ntchito kwambiri.

1. Chingwe cholumpha kawiri. Ngati mukungophunzira kulumpha chingwe, mutha kuyamba ndi izi: pakuzungulira kamodzi kachingwe mumapanga kudumpha pang'ono pang'onopang'ono.

2. Kuthamangira m'malo ndi chingwe. Kuchita masewera olimbitsa thupi kosavuta kuposa kudumpha, mutha kuchita ngati kupumula komweko kuti mupumenso mpweya.

3. Kulumpha kuchokera mbali ndi mbali. Ingodumpha kuchokera kumbali ndi mbali ndi kuzungulira kulikonse kwa chingwe.

4. Chingwe chodumpha "skier". Kwezani phazi ndikusinthasintha kulikonse kwa zingwe poyenda.

5. Kudumpha ndi phazi limodzi. Chonde dziwani kuti ntchitoyi imapereka kupsinjika kwa mwendo.

6. Kulumpha chingwe ndi mtanda. Chitani masewera olimbitsa thupi, mukadumphira mphindi iliyonse ndikudutsa manja.

Momwe mungasankhire chingwe cholumpha pophunzitsira

Ngati mwaganiza zoyamba kulumpha chingwe kuti muchepetse kunenepa kapena kuchita masewera olimbitsa thupi, ndiye nthawi yoti muganizire chingwe chomwe mungasankhe? Msika wa zida zolimbitsa thupi umapereka zingwe zingapo zodumpha zamagwiridwe osiyanasiyana.

1) Chingwe chophweka chosavuta

Ichi ndiye chingwe chofala kwambiri, chomwe timachidziwa kuyambira ubwana. Sipadzakhalanso ntchito zina ndi zina. Mtengo wa chingwechi ndi wocheperako, chifukwa chake ungafanane ndi iwo omwe akukayikirabe za kugula zingwe zolumpha kapena kwa iwo omwe amangofuna kulumpha "popanda mavuto".

Zinthu zopangira zingwe ndi zingwe zimatha kukhala zosiyana kwambiri. Ndipo izi zimatengera mtengo wake. Kumanani ndi zingwe zodumpha ndi kutalika kosinthika, zomwe ndizofunikira kwambiri ngati mutagula chingwe cholumpha cha banja lonse.

2) Chingwe chomangidwa ndi kauntala

Zingwe zodumphira m'manja zomwe zimakonzedwa pa kauntala yapadera yomwe imawerengera kuchuluka kwa ma spins, chifukwa chake imadumpha. Chingwe chomangidwa ndi kauntala chosavuta kuchitira, komanso kutsatira njira mkalasi, ndikukonzekera zotsatira.

Mudzadziwa ndendende momwe adalumphira ambiri. Simusowa kuyika wotchi yoyimitsa kapena kuwerengera kuchuluka kwa zodumpha pamanja, zonse zidzajambulidwa. Palinso chingwe chokhala ndi kauntala wamagetsi chomwe chingathe kuwonetsanso kutalika kwa gawo la kulumpha, ndi ma calories opsa.

3) Kuthamanga mwachangu zingwe

Koma chingwe cholumpha chotere ndichabwino kuti muchepetse thupi. Chifukwa cha kuthamanga kwambiri mudzasintha kwambiri, zomwe zikutanthauza kuti muphunzitse moyenera. Akatswiri akamachita masewera olimbitsa thupi ndi chingwe chothamanga amatha kuthamangira mpaka kasanu ndi kamodzi pa sekondi! Kutalika mu zingwe zotere nthawi zambiri kumasintha.

Kudumpha zingwe sikuyenera kuchita masewera olimbitsa thupi ovuta (kudumpha ndi kuwoloka manja, kulumpha kawiri, ndi zina zambiri). Koma kudumpha zingwe kudzawakopa iwo omwe amakonda kuchita zolimbitsa thupi kwambiri. Mwa njira, kudumpha zingwe zolumpha liwiro ndizodziwika kwambiri pamtanda, ndipo izi zikunena zambiri.

4) Zingwe zolumpha zolemera

Mtundu wina wabwino wazida zolimbitsa thupi - chingwe cholumikizira cholemera. Kulemera kwa zingwe zotere kumakhala kocheperako poyerekeza ndi anzawo ena. Chingwe cholumpha chimakhala cholemera powonjezera kulemera kwa chogwirira kapena kulemera kwa chingwe. Kulemera kwa zingwe zotere kumatha kufikira mapaundi atatu. Kwa mitundu ina, kulemera kumatha kudzisinthira komwe kumakhudzidwa.

Zingwe zolimbitsa zolemera ndizoyenera kwa akatswiri odziwa nawo ntchito, zomwe sizokwanira mokwanira ndi chingwe wamba. Ndipo kwa iwo omwe akufuna kuwonjezera kulongeza minofu yakumtunda.

5) Chingwe chachikopa

Mu chingwe chachikopa chingwe chimapangidwa ndi chikopa. Kodi chodabwitsa ndi chiyani cha zingwe zodumpha izi? Ndi kuchepetsa kulemera kwa chingwe ndi kuonjezera kulemera kwa chogwirira kumachitika katundu winawake pa minofu ya thupi lakumtunda.

Chingwe cha chingwe chikakhala chopepuka, chimazungulira pang'onopang'ono. Chifukwa chake, kuti muwonjezere liwiro, muyenera kuyesetsa kwambiri. Pomwe katundu wamkulu amagwera pamapewa. Kudumpha zingwe ndi kotchuka ngakhale pakati pa akatswiri othamanga, mwachitsanzo, pakati pa ankhonya.

Maphunziro okonzekera 5 okonzeka ndi chingwe chodumpha chochepetsera thupi

Ngati simukufuna kupanga mapulani awoawo, tikukupatsani 5 omaliza makanema othandiza ndi chingwe cholumpha. Zomwe mukusowa ndikuphatikiza kanema ndikutsatira zochitikazo limodzi ndi mphunzitsi. Makalasi amatenga kuchokera ku 7 mpaka 20 mphindi. Mutha kubwereza kanema waifupi wa 3-4 kuzungulira kuti mutulutse pulogalamu yonse yamaphunziro.

1. FitnessBlender: Thukuta la Cardio Yofulumira (mphindi 7)

Kuchita masewera olimbitsa thupi kuchokera ku FitnessBlender kumangotenga mphindi 7 zokha, koma kumaphatikizapo masewera olimbitsa thupi osiyanasiyana ndi chingwe. Wotsogolera Kelly akukupatsani chiwembu chotsatirachi: masekondi 25 akugwira ntchito mwakhama - masekondi 10 opuma mwakhama.

Zochita zitatu zopangidwa kale kuchokera ku FitnessBlender

Thukuta Lofulumira la Thupi la Cardio - Kuchita Masewera Olimbitsa Thupi