Zamkatimu
Pulogalamu imodzi yophunzitsira amuna ndi akazi
Iwalani kuti abambo ndi amai amafunikira masewera olimbitsa thupi osiyanasiyana. Dziwani chifukwa chake anyamata ndi atsikana ayenera kuchita zinthu mofanana. Ponyani ma dumbbells apinki pambali ndikuwonerani pulogalamu yolimbitsa thupi yamphamvu iyi!
Author: Tony Gentilcore, Certified Functional and Strength Training
Ndi bwenzi langa, izi zimachitika pafupifupi nthawi iliyonse yolimbitsa thupi. Atamaliza molimba mtima ma seti angapo mu squat rack, m'modzi wa ochita masewera olimbitsa thupi amapita kwa iye ndikumufunsa mwanzeru masewera omwe akuchita kapena mpikisano womwe akukonzekera. “Ku moyo,” amayankha mosasinthasintha. Anthu ambiri amakonda yankho limeneli, koma anthu ena amadabwa nalo. Satha kudziwa chifukwa chake mtsikana amawombera, squats ndi barbell ndikukokera pa bala yopingasa kuti asangalale.
Ine ndikutsimikiza inu mukumvetsa zomwe ine ndikupeza. Atsikana samaphunzitsidwa ngati anyamata eti? Sangathe kukweza zolemera, chabwino kapena ayi? Nchifukwa chiyani amayi amafunikira squats, mabenchi osindikizira, kapena zokoka ngati sapikisana pakupanga thupi, kuchita masewera aliwonse kapena kumenyana, komanso osagwiritsa ntchito mphamvu pa moyo wawo wa tsiku ndi tsiku?
Msungwana wanga amasokoneza anthu ambiri ochita masewera olimbitsa thupi, chifukwa amazoloŵera kuona akazi ngati maluwa osakhwima omwe kunyamula katundu kumatsutsana. Izi ndi zina zambiri, zomwe zimayikidwa mwa oimira kugonana kwachilungamo 24/7, zikhoza kutchedwa zopanda pake. Lingaliro lakuti akazi sangakhale amphamvu ndi othamanga ndipo sayenera kukweza zitsulo ndi kusamvetsetsana kokhumudwitsa kumene kuyenera kutha!
Phunzitsani chimodzimodzi
Nthawi zambiri, amuna ndi akazi ayenera kuchita masewera olimbitsa thupi mofanana. Ayi, ine, ndithudi, ndikumvetsa kuti kuchokera ku zokongoletsa, amuna ndi akazi amatsata zolinga zosiyana: amuna nthawi zambiri amafuna kuti azipopedwa ndi amphamvu, ndipo akazi - ochepa komanso oyenera. Chowonadi ndi chakuti, mutha kukwaniritsa zolinga izi pogwiritsa ntchito mapulogalamu olimbitsa thupi omwewo, ndipo muyenera kudziwa kuti simungathe kupanga chithunzi chowoneka bwino komanso chocheperako popanda kupeza minofu!
Ndipo kuti mupange minofu, muyenera kukweza zolemera ndikupatsa thupi ma calories okwanira kuti achire. Minofu sikuwoneka mwamatsenga, ndipo ma seti osatha a 20 reps okhala ndi 5kg dumbbells siwokwanira. Zilibe kanthu ngati ndinu mwamuna, mkazi kapena Martian.
Chiwerengero cha ulusi wa minofu ndi khama lofunika kukweza cholemera chochepa choterocho sichingafanane ndi kukweza zolemera zenizeni 6-10 nthawi kulephera kwa minofu. Pali nthawi ndi malo ochitira masewera olimbitsa thupi, koma zikuwoneka kwa ine kuti udindo wawo ndi wokokomeza kwambiri, ndipo izi zimabweretsa zotsatira zosasangalatsa.
Kupatulapo kawirikawiri, zimakhala zovuta kwambiri kuti akazi apeze minofu, chifukwa testosterone yocheperako nthawi 10 imazungulira m'thupi lachikazi kuposa wamwamuna. Ndipo kuti athetse vutoli, atsikana nthawi zambiri amayenera kuphunzitsa osachepera, koma molimbika kawiri kuposa anyamata.
Miyendo ndi yosiyana
Pankhani yolimbitsa thupi mwendo, ndimatenga njira yosiyana pang'ono ndikamagwira ntchito ndi kugonana koyenera. Ndipotu, akazi ambiri sathamangitsa quads zooneka ngati misozi, ndipo ngati zili choncho, mbendera ili m’manja mwawo!
Kuchokera muzondichitikira ine ndikudziwa kuti panthawi yomwe mtsikana sangathe "kulowa mu jeans yomwe amakonda kwambiri" chifukwa chiuno chake chakula masentimita asanu, ndidzakhala ndi chilango choopsa. Kuti ndipewe tsoka losatheka, ndimayang'ana kwambiri maphunziro a hamstring ndi mitundu yosiyanasiyana ya sumo ndi Romanian deadlifts zomwe zimagwira ntchito pa hamstrings, ndikukakamizanso makasitomala kupanga mlatho wa barbell womwe umapha minofu ya gluteal.
Zachidziwikire, ndimaphatikizanso ma squats mu pulogalamu yophunzitsira, koma ndimalimbikitsa malingaliro ochulukirapo kwa atsikana ndipo nthawi zonse ndimapeza njira yabwino yochitira mayendedwe. Kuti achite izi, ndimawaphunzitsa kuti asathyole miyendo yawo pa mawondo, koma kuti azitsamira pang'onopang'ono panthawi ya kutsika kwa m'chiuno, kuti katundu wamkulu agwere pa quadriceps.
Kuti ndikwaniritse ma quadriceps, ndimagwiritsa ntchito masewero olimbitsa thupi omwe amachititsa kuti minofu ya ntchafu ikhale yowonjezereka. Makamaka, ndimakonda mapapu obwerera m'mbuyo kapena m'mbali mwa mapapu okhazikika komanso masitepe okwera. Upangiri wowoneka ngati wopepuka, monga kupendekera kutsogolo pang'ono m'mapapu, ungakhale wovuta. Ngakhale kupindika pang'ono kutsogolo kumapangitsa kuyang'ana kwa minofu ya gluteal ndi hamstrings, pamene malo owongoka pamodzi ndi malo olunjika a ng'ombe amaika maganizo ambiri pa quadriceps.
Nthawi yokweza zolemera
Palibe zochitika zambiri zomwe akazi sayenera kuchita masewera olimbitsa thupi momwe amuna amachitira. Zoonadi, zochitika zotere monga mimba zimasintha nkhaniyo ndipo zimafuna kukambirana mosiyana, koma nthawi zina, atsikana ayenera kuphunzitsa mofanana ndi anyamata, kuti apange thupi lamphamvu ndi lokongola mothandizidwa ndi mapulogalamu oyenerera ophunzitsira. !