Zamkatimu
Mbali yam'mbali ndi masewera olimbitsa thupi a miyendo ndi matako, omwe amatha kuchitidwa ndi ma dumbbells kapena opanda zida. Itha kutchedwa imodzi mwazomwe zidachitika pakuwukira kwachikale, koma ndi zina zapadera. M'nkhaniyi tikambirana za maubwino ndi mphamvu ya mapapu ammbali, mawonekedwe amachitidwe ndi kusiyanasiyana kwa mapapu ammbali ndi zida zosiyanasiyana.
Lunge mbali: maluso ndi zochitika za
Zomwe mungaphatikizire mu pulogalamu yophunzitsira, mbali yam'mbali, pomwe pali zolimbitsa thupi zambiri zamiyendo ndi matako? Ili ndi zifukwa zosachepera ziwiri. Choyamba, ntchitoyi imagwiritsa ntchito bwino ma adductor, motero imathandizira kupitiliza ntchafu zamkati (kuphatikiza ma quadriceps ndi matako).
Chachiwiri, mbali yam'mbali imapanikizika pang'ono pamafundo am'maondo poyerekeza ndi squats komanso mapapu. Popeza ndi kangati kamene kamakumana ndi vuto la mawondo, ilinso chifukwa chofunikira chothandizira kuphatikizidwa kwa mapangidwe am'mbali munjira yophunzitsira.
Njira ya mapapu ofananira nawo
1. Malo oyambira: mapazi pamodzi, mapewa akukhudza, kumbuyo molunjika, mimba ikukwera, mawonekedwe patsogolo pake. Ikani manja anu pamalowo kuti zikhale zosavuta kuti muzitha kuchita bwino panthawi yochita masewera olimbitsa thupi. Maondo ndi ofewa, omasuka.
2. Pamalopo, pangani sitepe yayikulu ndi phazi lanu lamanja kumbali. Ikani phazi lanu pansi ndikusunthira thupi lanu kumanja (kothandizira). Pang'ono kupendekera thupi ndikusunthira m'chiuno mmbuyo, tengani squat yakuya kuti ntchafu ikhale yofanana ndendende pansi.
3. Mwendo wakumanzere pakadali pano ndi mzere wolunjika, bondo limamangika. Kuti muchite izi, pita mbaliyo iyenera kukhala yokwanira mokwanira. Mukapita patsogolo kukankhira mwendo panthawi ya chiwonongekocho, mumagwiritsa ntchito bwino ma glute ndi minofu ya ntchafu yamkati.
4. Mukamatuluka panja, kanikizani mwamphamvu chidendene pansi ndikubwerera poyambira. Kenako bwerezaninso zolimbitsa mwendo womwewo nthawi 10-15.
Za gif zikomo kulimbitsa thupi accantum instagram: @angoswede, @ fit.kelsie.rae
Pazolemba izi:
- Bondo la mwendo wothandizira (lomwe limalumikizana ndi mbali) silipita kutsogolo sock
- Chidendene cha mwendo wothandizira panthawi yakumenyedwayo chidakanikizika pansi
- Kubwerera nthawi yonse ya masewera olimbitsa thupi kumakhalabe kowongoka (osawerama)
- Sitepe yopita mbaliyo iyenera kukhala yotakata mpaka kutambasula minofu
- Squat ayenera kukhala ozama mokwanira kuti aphatikize minofu yakuthwa
Malo omwe manja ali m'mbali yam'mbali amatha kukhala ndi katundu aliyense sangakhudzidwe. Sankhani malo abwino omwe mumakhala omasuka kuti mukhale olimba:
- manja m'mbali
- manja anatambasula patsogolo pake
- manja atakulungidwa kutsogolo kwa chifuwa mnyumbayi
- manja kumbuyo kwa mutu
Mukazindikira mbali yolemera yolemera (popanda kufufuza), mutha kuyamba kugwiritsa ntchito zolemera zowonjezera kuwonjezera katundu:
Zolakwitsa zazikulu mukamapanga mapapu ofananira nawo:
- Bondo la mwendo wothandizira limabwera patsogolo
- Chidendene chothandizira mwendo pansi
- Kubwerera amadalira patsogolo kapena kugona
- Chiuno chimatha kupindika mwamphamvu
- Gawo lotsatira lomwe likuyenda
- Malo osaya kwambiri amachitika
Malo olakwika pathupi:
Monga mukuwonera, chithunzi kumbuyo chotsamira, kuyang'ana pansi, chidendene pansi, bondo limadutsa mzere wa sock. Kukhazikitsa kuukira amenewa oopsa kwa malo ndi msana neefektivno kwambiri zolimbitsa minofu ndi kuwonda.
Konzani mawonekedwe amthupi m'mbali:
Chifukwa chiyani pakufunika kwamapapu ammbali?
Mosiyana ndi mapapu oyenda kutsogolo ndi kumbuyo, mapapu ammbali kuwonjezera pa quadriceps imaphatikizaponso minofu ya ntchafu yamkati (owonjezera). Ichi ndichifukwa chake zochitikazi ndizothandiza kukwaniritsa atsikana. Kuphatikiza apo, mbali yam'mbali ndi masewera olimbitsa thupi kwambiri kuti miyendo izikhala yocheperako ndikuchotsa ma breeches, onetsetsani kuti mwayiyika mu miyendo yanu yolimbitsa thupi.
Pa nthawi yakupha anthu amaphatikizapo minofu yotsatirayi:
- Ma Quadriceps
- Gluteus Maximus
- gluteus medius
- Minofu ya adductor (adductor)
- Triceps mwana wang'ombe
- Hamstring (molunjika)
Onaninso: Kuukira: chifukwa chiyani timafunikira + 20 mapapu
10 maubwino opangira mapapu ofananira nawo
1. Mapapu ammbali amathandiza kulimbitsa minofu ya gluteus Maximuschimene chimatanthauzira mawonekedwe a matako athu ndi minofu ya gluteus Medius, yomwe ndi minofu yokhazikika yolimbitsa thupi.
2. Kuti pambali pa ntchitoyi pothandiza minofu ya adductor. Izi zimathetsa malo ovuta a ntchafu yamkati.
3. Ziphuphu zam'mbali zimakulolani kugwiritsira ntchito ma quads kuchokera mbali ina, motero ndibwino kukulitsa mphamvu ya phazi.
4. Pamodzi ndi ofananira nawo mapapo n`zotheka imodzi ntchito zolimbitsa thupi kwa minofu ya thupi. Izi zikuthandizani kuwotcha ma calories ambiri ndikulimbitsa thupi (zitsanzo za zochitika ngati izi zaperekedwa pansipa).
5. Ziphuphu zam'mbali zimapangitsa kuti zinthu ziziyenda bwino, kukhazikika komanso kulumikizana zomwe zithandizire pamasewera komanso m'moyo watsiku ndi tsiku.
6. Zochita izi zimakhala ndi mphamvu yogwira ntchito monga momwe zingaphatikizire minofu yambiri yakumunsi.
7. Ma lunge amatha kuchitidwa popanda zida zowonjezera kapena ma dumbbells, barbell, zolemera ndi zida zina zothandizira.
8. Mapapu ammbali ali ndi Kupanikizika kocheperako pamafundo amondo poyerekeza ndi squats achikale ndi mapapu.
9. Zochitikazi zigwirizana ndi wophunzira kumene komanso woyamba. Katunduyu amasinthika mosavuta chifukwa cha kulemera kwake.
10. Kuphatikiza apo, pakuwona kwa zida zam'mbali zam'mbali ndizosavuta zolimbitsa thupi. Makamaka mukawafanizira ndi squats kapena mapapu kutsogolo ndi kumbuyo, omwe ali ndi maukadaulo ambiri aluso.
Makanema okhala ndi zosankha zitatu zakuthamangira kwamaphunziro osiyanasiyana:
Mapapu ammbali: 10 zosintha zingapo
Mapapu ammbali poyang'ana koyamba angawoneke ngati masewera olimbitsa thupi, koma nthawi zonse ndizotheka kusintha kapena kusokoneza zinthu ndi zina zowonjezera. Nthawi zambiri mapampu am'mbali amachitidwa ndi ma dumbbells, koma mutha kupondereza izi pogwiritsa ntchito raincock yolimba, kutsetsereka, kettlebell, barbell.
Za gif zikomo kulimbitsa thupi accantum instagram: @angoswede, @aubrey_a_fit, @mariaegiusti, @fitjuanniekomanso njira za youtube: mfit, Kukhala Mtsikana Woyenera, shortcircuits_fitness.
1. Lunge lammbali ndi ma dumbbells
2. Zingwe zazing'ono + kwezani manja anu ndi zida zopangira zingwe zamikono
3. Mbali yam'mbali yokhala ndi zipilala ziwiri
4. Makina oyandikira + a dumbbell benchi osindikiza pamapewa
5. Laleral lunge in place with a weight or dumbbell
6. Lunge lateral ndikulimba ndi kettlebell kapena dumbbell
7. Kutsetsereka mbali lunge
8. Mbali yammbali + yolembera kettlebell
9. Mzere wa plyometric lunge
10. Lunge pambali ndi gulu lolimbitsa thupi
Chinkhupule cholimbitsa thupi: kusowa kothandiza kwambiri panyumba
Ndondomeko yakupha yoyambira
Pakuti oyamba:
- Mphuno zoyipa zopanda zida: Kubwereza 12, ma 3 pamiyendo iliyonse
Kwa iwo amene akufuna kulimbikitsa minofu ya mwendo:
- Mapapu am'mbali okhala ndi zotumphukira: Ma 10-12, ma 3 pamiyendo iliyonse
Kwa iwo amene akufuna kulimbitsa minofu ndi miyendo:
- Ziphuphu zam'mbali + benchi zimasindikiza pamapewa ndi ma dumbbells: Kubwereza 8-10 pamiyendo itatu pamiyendo iliyonse
Kwa iwo omwe akufuna kuchepetsa thupi:
- Kutsetsereka mbali lunge: Kubwereza kwa 10 pamiyendo iwiri pamiyendo iliyonse
- Plyometric lateral lunge: Kubwereza kwa 10 pamiyendo iwiri pamiyendo iliyonse
Iwo omwe akufuna kusiyanitsa maphunziro awo, atha kugwiritsa ntchito mitundu ina yamitundu kutengera kutengera kulingalira ndi kupezeka kwa mindandanda. Koma kuyamba kuchita masewera olimbitsa thupi nthawi zonse kumakhala bwino ndikusintha kosavuta popanda zolemera.
Zolinga zolimbitsa thupi za miyendo ndi mavuto ena:
- Zochita zapamwamba za 50 zamatako kunyumba + dongosolo
- Zochita 50 zapamwamba zamiyendo kunyumba + dongosolo
- Maphunziro a dera kunyumba kuti muchepetse kunenepa
Kulankhula ndi kuwonjezera minofu, Miyendo ndi matako