Masitepe ocheperako

Pokhala mumzinda, nthawi zambiri timagwiritsa ntchito zoyendera ndipo sitipeza nthawi yopita kukalabu yolimbitsa thupi. Komabe, aliyense wa ife ali ndi mwayi waukulu wogwiritsa ntchito masitepe kuyambira 540 mpaka 750 kcal paola.

Kugwiritsa ntchito mphamvu moyenera mukakwera pafupipafupi masitepe 60-70 pamphindi ndi 0,14 kcal pa 1 kg yolemera. Chifukwa chake, mayi wolemera 70 kg amakhala pafupifupi 10 kcal pamphindi akakwera masitepe. Chifukwa chake upangiri wodziwika kuti musiye chikepe kuti mukonde masitepe. Kugwiritsa ntchito mphamvu mukatsika masitepe ndikotsika pang'ono. Ndipo ngati mungaganize zokachita masewera olimbitsa thupi, ndiye kuti ndi koyenera kuyamba ndi mphindi 10-15 ndikubweretsa mphindi 30 mpaka 40.

 

Kodi ndi minofu iti yomwe imagwira ntchito poyenda masitepe?

Kuyenda masitepe kumachepetsa kwambiri mafuta amthupi, kulira kwa minofu, ndikuwongolera kuthamanga kwa magazi. Masitepe okwera amathandizanso kuwongolera mawondo, maondo owongoka mwamphamvu (zopindika ndi ma glutes), ndi minofu ya ng'ombe (calorizer). Kuphatikiza apo, patatha miyezi itatu ya "maphunziro" otere, kuchuluka kwamapapu kumawonjezeka ndi 8,6% pafupifupi, kuchuluka kwa m'chiuno kumachepa ndi 2%, ndipo gawo la cholesterol limatsika ndi 3,9%.

Kukwera masitepe kumakhala ngati kulimbitsa thupi kwathunthu kwa thupi. Kuphatikiza apo, ma gym ambiri akhala ali ndi simulator ya Stairmaster yomwe imafanizira kukwera masitepe.

Muyenera kuyamba kuyenda popanda kulemera. Mukangosavuta kwa inu, mutha kukulitsa zotsatira zake ndi zolemera. Tengani ma dumbbells a makilogalamu 2-3 m'manja (kulemera konse kwa 5-6 kg) Kusinthasintha kwa masitepe ndikuti simungangoyenda kapena kuthamanga pa iwo, komanso kuchita masewera olimbitsa thupi.

 

Momwe mungaphunzitsire pamakwerero?

Nthawi zonse konzekerani mawondo anu musanayambe zolimbitsa thupi. Onetsetsani kuti nsapato zanu sizingadutsike.

Sankhani masitepe oyenda okhala osachepera atatu (masitepe 10 osachepera). Izi ndikwanira poyambira, ndiye kuti mutha kupita kumalo ena. Masitepe a bwalo lamasewera ndi chisankho chabwino ngati mungathe.

 

Zochita 1 - Kuyenda Masitepe a Dumbbell

  1. Tengani dumbbells yolemera makilogalamu 2-3 (mukasintha, onjezerani kulemera kwake mpaka makilogalamu 5-7). Osadabwa ndi kulemera kopepuka - kumapeto kwa kukwera, ntchafu zanu zidzasuta kuchokera pamutolo. Ngati sichoncho, tengani ma dumbbells olemera nthawi ina. Pambuyo pa masabata angapo, mudzatha kukweza ndi ma 10 dumbbells m'manja.
  2. Manja anu akhale pansi momasuka. Yambani kukwera.
  3. Pamapeto pake, musalole kuti mupumule, tembenukani ndikuyamba kutsika pang'onopang'ono. Musafulumire.
  4. Mukatsika pansi, pumulani kwa mphindi zingapo, kenako yambani kukwera chotsatira. Mukakweza ndikutsika, muyenera kumangika pamatumbo anu. Pofika ulendo wachitatu, zidzakuvutani kuyendetsa miyendo yanu - ichi ndi chizindikiro kuti yakwana nthawi yoti muyime. Patatha masiku awiri gawoli, chiuno chidzapweteka kwambiri. Zilonda zambiri zam'mimba zimachitika chifukwa chobwereza bwereza pamasitepe otsika. Ngakhale sizovuta monga kunyamula, ndi ntchito yovuta kwa ulusi wa minofu - alandila microdamage. Koma simuyenera kuchita mantha, kuvulala koteroko kumathandizira kuyambitsa selo yatsopano, ndipo m'chiuno mwanu mudzakhala kujambula ndi kachulukidwe.

Zochita zolimbitsa thupi 2 - Zochita Zoyambira Zoyambira

Mukakhala ndi chidaliro pamasitepe, mutha kuphatikiza zolimbitsa thupi poyenda kwanu. Musanaphunzitsidwe, onetsetsani kuti mukutentha, pitani maulendo 2-3, kenako pitirizani gawo lalikulu.

Chitani zolimbitsa thupi m'modzi m'modzi, kupatsa aliyense masekondi 15-30:

 
  1. Kuthamanga masitepe;
  2. Kulumpha;
  3. Kukwera pa zala;
  4. Masitepe ataliatali;
  5. Chimakweza mtanda;
  6. Dzukani pamanja ndi miyendo.

Bwerezani zolimbitsa thupi chimodzimodzi 3-4 nthawi. Mukamaphunzira, onjezerani nthawi yazokambiranayi poonjezera kuchuluka kwa zotsalira. Ngati mukumva kupweteka kapena kulephera, siyani kuchita masewera olimbitsa thupi ndikufunsani dokotala.

Zochita zolimbitsa thupi 3 - Zolimbitsa Thupi Zapamwamba

Konzekerani ndikuyenda maulendo 3-4, kenako pitirizani gawo lalikulu la phunzirolo.

 

Chitani zolimbitsa thupi m'modzi m'modzi, kupatsa aliyense masekondi 30.

  1. Kuthamanga masitepe;
  2. Kulumpha sitepe kuchokera pa squat;
  3. Masamba osagawanika (woyamba mbali imodzi, kenako mbali inayo);
  4. Zokankhakankha;
  5. Bwezerani kukankha.

Bwerezani zolimbitsa thupi chimodzimodzi 3-4 nthawi. Uku ndikumachita masewera olimbitsa thupi kovuta, momwemonso zolimbitsa thupi mosamala, tsatirani njira zanu ndi mgwirizano (calorizator). Mukamaphunzira, onjezerani nthawi yazokambiranayi poonjezera kuchuluka kwa zotsalira.

 

Ndipo musaganize kuti makwerero wamba akhoza kusinthidwa ndi mitundu yonse ya opondereza kapena oyeserera. Chifukwa chake gwiritsani ntchito zikepe zochepa ndi zoyendera, ndipo gwiritsani ntchito masitepe ena ndikuyenda.

Siyani Mumakonda