Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Pankhani yolumpha chingwe, ambiri a ife timaganiza za chidole chimene ana amamenyera pabwalo lamasewera. Komabe, siyosungidwira ana, chifukwa kuyigwiritsa ntchito kwake ndi gawo lamasewera abwino.

Chingwe cholumpha ndiye chida chokwanira komanso cholimbitsa thupi. Koma zingatheke bwanji kuti chida chosavuta chonchi chikhale chotchuka m'masewera? Chofunika koposa, kodi chimapindulitsadi thupi?

Tili ndi chidwi ndi mafunso awa, ndipo ndikupangitsani kuti mupeze zabwino zazowonjezera izi.

Tidzawona zotsatira zake paumoyo, tisanatchule mapulogalamu abwino kwambiri okhudzana ndi kagwiritsidwe ntchito kake. Potsirizira pake mupeza kusankha kwathu kudumpha zingwe.

Ubwino wa kudumpha chingwe ndi chiyani?

Zowonjezera izi zimapangidwa kuti zizipezeka kwa onse. Ochita masewera apamwamba adazindikira kuthekera kwake.

Masiku ano, chizolowezi chodumpha chingwe chilimbikitsidwa ngati gawo la moyo wathanzi, komanso kulimbitsa machitidwe a othamanga odziwa zambiri.

Zomwe mumachita ndi chingwe ndizokwanira, ndipo zimagwira ntchito thupi lonse. Tonicity, mphamvu ya minofu, kuonda ... sipangakhale chilichonse chomwe chowonjezera ichi sichikanatha kuchita.

Titha kutsimikizira kuti chuma chake sichimangokhala pakuwongolera kwake mosavuta.

Chifukwa chake, chingwe cholumpha ndi masewera olimbitsa thupi omwe amalimbana ndi gawo lililonse la thupi lanu, kuti muchite masewera olimbitsa thupi. Zochita zake poyamba zimamva ntchito yofunika pa miyendo, mapazi, ndi mawondo. Komabe ndi thupi lonse lomwe limapemphedwa.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Lumpha chingwe ndi ntchito yaminyewa

Chingwe cholumpha chimayambitsa ntchito yolimba yomwe ingakhale yolimba komanso yothandiza. Kuyambira gawo loyamba, kusunthika kwa minofu yakumunsi kumatha kuwonedwa.

Ndizowona zomwe zimatsimikiziridwa, kaya ndiwe watsopano pamasewerawa, kapena ngati ndiwe wothamanga wotsimikizika.

Thupi lakumtunda limagwiritsidwanso ntchito, ndipo limagwiritsa ntchito zomwe zayambika zomwe zimapangitsa kuti zisunge zingwe zam'mimba. Mchitidwewu ndiwothandiza kukhathamiritsa, kukonza bwino, kapena kungothandiza mawonekedwe am'mimba.

 

Ikhoza kupezeka kwa oyamba kumene. Simuyenera kukhala othamanga kuti muyambe kulumpha chingwe. Chidachi chimapangidwa ndi aliyense amene akufuna kuchita masewera olimbitsa thupi, kapena kuyambiranso masewerawa pang'onopang'ono.

Ntchito yayikulu komanso yosangalatsa

Ngakhale amadziwika kuti ndi wolimba, chingwe cholumpha chimakwaniritsa zosowa za anthu omwe sanazolowere masewera. Ndi chimodzi mwazida zokhazokha zolimbitsa thupi zomwe zingagwiritsidwe ntchito palokha, popanda kukakamizidwa.

Kupezeka kumeneku kumafotokozera makamaka kutchuka kwa chingwe cholumpha, chifukwa chitha kutengedwa mwangwiro mulimonse. Kutha kusamalira komanso chidziwitso chofunikira.

 

Chida chothandizira kumanga thupi. Ngati nthawi zambiri imagwirizanitsidwa ndi kulimbitsa thupi, chingwe cholumpha chimagwiranso ntchito ngati chida chomangira. Kubwerezabwereza, komwe kumayambitsa kufinya kwamuyaya, kumapangitsa kukonzanso ndikupanga minofu.

Izi zimafotokozera chifukwa chake kulumpha chingwe ndikofunikira m'machitidwe ambiri. Kaya mumkhonya, basketball kapena mpira, chidacho chimagwiritsidwa ntchito kukulitsa minofu ya miyendo, pamimba, ndi dzanja.

Ochita masewera ochulukirapo masiku ano amakonda kuposa magawo apakati pamimba, chifukwa zimakupatsani mwayi woloza zolinga zingapo mumphindi zochepa.

 

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Chida chobwezeretsanso bwino

Kulumpha kumawoneka ngati ntchito yosavuta kwambiri yomwe muyenera kuchita, mpaka mutagwiritsa ntchito chingwe cholumpha. Anthu ambiri omwe amayamba kugwiritsa ntchito amadabwitsidwa ndi momwe kulimbikira kwake kulili kovuta.

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Kumayambiriro, ndizachidziwikire kuti ndi funso lokhalumpha ndi mapazi onse awiri, pang'ono pang'ono. Mukayamba kukhala omasuka ndi chingwe cholumpha, ndizotheka kuwonjezera liwiro kapena nthawi yomwe mumagwiritsa ntchito pa masewera olimbitsa thupi.

Izi zitha kukhalanso zosiyanasiyana kuti zibweretse zovuta pamaphunziro anu. Nthawi zambiri pamakhala pano pomwe oyamba amayamba kuzindikira kuchepa kwawo.

Nthawi yosinthira yomwe mumaphunzira kuyendetsa kayendedwe kanu ndikupeza kuti mukuyenda bwino idzakhala yokha. Chingwe cholumpha chimakupatsani mwayi wokhala ndi malingaliro, kuti mukhale omvera kwambiri.

Phatikizani zoyeserera ndi zotsatira

Tanena kale: chingwe cholumpha ndichida chomwe othamanga amatengera magwiridwe omwe amalola kuti akwaniritse. Kuchita mwachangu kwambiri, gawo la mphindi 15 limapereka zotsatira zofananira ndi kuthamanga kwa mphindi 30.

Kusiyanako ndikodabwitsa, chifukwa chingwe cholumpha chimatha kugwiritsa ntchito mphamvu zochulukirapo kwakanthawi.

Chifukwa chake ndimachita masewera olimbitsa thupi, omwe angapangitse kuti mtima wanu uzizolowezanso, osakakamiza kuti uzipitirire nthawi yomweyo.

Kukuliraku kumatanthauzanso kugwiritsa ntchito chingwe cholumpha moyang'aniridwa. Ndikulimbikitsidwa kuti magawowa achepetse mphindi 30 patsiku. Ochita masewera abwino atha kuchita zambiri, ngati lipoti lazachipatala livomereza.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Chingwe cholumpha chathanzi labwino

Yothandiza kukulitsa kupirira. Sikuti aliyense amapatsidwa mwayi wopirira masewera. Chingwe cholumpha chimakupatsani mwayi kuti muyambe pang'onopang'ono kupita kumasewera atsopano, ndikukankhira malire anu.

Pomaliza, chizolowezi chodumpha chingwe chimakupatsani mwayi wopirira. Thupi limapanga chizolowezi chomwe pang'onopang'ono chimathandiza kuti chizigwira bwino ntchito. Mphamvu za mtima ndi kupuma zimalimbikitsidwa, ndikusintha kwakanthawi kochepa.

Komanso kumbukirani kuti chingwe cholumpha chimakuphunzitsani kuwongolera kupuma kwanu. Zochitazo zithandizira kugwirizanitsa mpweya ndi mayendedwe, kuti zotsatira zake zitheke, komanso kutopa kuyendetsedwa.

Zimathandiza kuti magazi aziyenda bwino. Chizolowezi chochita kulumpha chingwe chimakhala ndi zotsatira zabwino pamakina oyenda. Phindu ili limalumikizidwa mwachindunji ndikuwonjezeka kwa zochitika zamtima.

Mitsempha imatsegulidwa pang'onopang'ono, zomwe zimapangitsa kuti thanzi likhale labwino. Mchitidwe wolumpha chingwe ungachepetse chiopsezo cha matenda a mtima ndi zina zotengera.

Anti-stress par kuchita bwino

Wochepetsa nkhawa. Ngakhale palibe umboni wasayansi wotsimikizira izi, kudumpha chingwe kumadziwika kuti kumachepetsa ndikupewa kupsinjika. Mwa kuyambitsa thupi, limatha kuchotsa mavuto.

Chingwe chodumpha chilimbikitsanso zochitika zamaubongo, zomwe zimakhudza mwachindunji maluso ndi moyo wabwino.

Zothandiza kuthetsa zopatsa mphamvu ndi poizoni. Mphamvu zolimbitsa thupi ndizabwino kuthana ndi poizoni ndi zopatsa mphamvu. M'malo mowalola kuti azidzikundikira mthupi, chingwe cholumpheracho chimakupatsani kuti muchotse mwachangu.

Kudzera thukuta ndi kupuma, mutha kutulutsa poizoni wambiri ndi ma calories ena osafunikira. Zomwe zimachitika mthupi zimathamanga kwambiri kuposa zomwe zimawonedwa pamaphunziro ocheperako a Cardio.

Zochitazo ndizosangalatsa kuposa machitidwe akale. Kuyesera zophatikizika zatsopano pazingwe zolowera kumakupatsani mwayi kuti musatope, ndikuyambitsa zovuta zatsopano kuti muchotse zopatsa mphamvu zambiri.

Chingwe cholumpha: chothandiza pakuchepetsa thupi?

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Timawona izi nthawi zambiri: ophunzitsa masewera amalimbikitsa kudumpha chingwe kuti muchepetse thupi. Kupsinjika konse kwa thupi, komanso kugwiritsa ntchito mphamvu mwamphamvu, kumapangitsa kuti muchepetse thupi.

Ndikotheka kutsimikizira kuti masewerawa ndi othandiza pakukonzanso. Lonjezoli ndiloti "muchepetse thupi popanda kumva kuwawa". Asanalimbane ndi minofu, ma rebound amalunjika pantchito yamafuta ambiri.

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Kugwiritsa ntchito chingwe cholumpha pafupipafupi ndikulimbikitsa kumapangitsa kuti muchepetse thupi poyambitsa ndalama zambiri zama kalori.

Cholinga cha thukuta chimakhala chofikirika komanso chosinthika m'ma mbiri onse. Mikono, mikono, trapezius, m'mimba, ntchafu, zikwama zonyamulira… palibe chayiwalika.

Momwe mungachitire?

Zigawo zazifupi zazingwe zitha kukhala zothandiza kuposa nthawi yakuthamanga. Zikanakhala zokwanira 3 mpaka 5 magawo a 15 min pasabata kuti awone "kusungunuka" kwenikweni kwa minofu ya adipose. Komabe, ndikofunikira kuyang'ana kukulitsa kwa masewera olimbitsa thupi kuti mupeze zotsatirazi.

Onaninso kuti machitidwe okhawo pamasewerawa sangakhale ndi zozizwitsa. Kuchepetsa thupi mwa kudumpha chingwe ndikotheka ngati gawo la chakudya chopatsa thanzi.

Chifukwa chake simuyenera kuyembekezera chozizwitsa ngati simusintha zakudya ndi moyo wanu.

Malamulo ogwiritsira ntchito akatsatiridwa, zotsatira zake ndi chingwe cholumpha ndizosangalatsa. Chifukwa chake zitha kutaya 1kg pa sabata, ndikukwaniritsa cholinga chochepera miyezi ingapo.

Ulalo uwu ukuwonetsani zotsatira za chizolowezi chokhazikika

Zotsatira zake ndizodabwitsa.

Mapulogalamu abwino kwambiri amasewera ndi chingwe cholumpha

Webusaitiyi ili ndi mapulogalamu ambiri kuphatikiza kugwiritsa ntchito chingwe cholumpha. Zotheka ndizosatha, ndipo mapulatifomu apadera sanaleke kupanga njira zawo zophunzitsira.

Mwambiri, mapulani ambiri amasewera amaperekedwa pamasamba osadalirika. Tapanga masewera abwino kwambiri opangira masewera olimbitsa thupi ndi chingwe cholumpha.

Pulogalamu yonse yolumpha chingwe

Pulogalamu yosavuta komanso yothandiza kwambiri ndi yomwe imaphatikiza zolimbitsa zingwe zingapo.

Chingwe chonse cholumpha ndichowerengera chongoyerekeza cha zochitikazo. Zimachitika magawo angapo, ndipo zimakhudza kuumitsa m'mimba.

Kukhazikika kumatsitsa mapewa kumagwirizanitsa mutu ndi msana, ndipo kumabweretsa zigongono pafupi ndi thupi. Gawo lopumuliralo ndilosavuta, ndipo limakhala loyenda pang'onopang'ono potenga pang'ono pang'ono kapena pang'ono poyatsa chingwe.

Pulogalamuyi ikupitilira ndi:

  • Kutulutsa kwathunthu: kudumpha ndi mapazi onse liwiro locheperako, kulumikizitsa mpweya wolumpha
  • Gawo loyendetsa: kuchita mayendedwe othamangitsa kuphatikiza kuyenda kwa zowonjezera

Gawoli lisintha kuyambira mphindi 15 mpaka 30, kutengera kukana kwanu, komanso kuthekera kwanu kusiyanasiyana malimbidwe. Oyamba othamanga ayamba osadutsa mphindi 15, ndipo amatha kuwonjezera nthawi imeneyi pamene akupita patsogolo.

Kanemayo akupatsani lingaliro la zomwe mungachite pulogalamu yamtunduwu

Pulogalamu yolemera thupi

Njira yachiwiriyi cholinga chake ndikukula kwa minofu, chifukwa chake mutha kukhala oyenera ngati mungafune kuthana ndi mafuta popanda kutaya mawu. Apa, padzakhala mphindi khumi ndi zisanu zokha zomwe zidzatsogolera masewera olimbitsa thupi.

Mchitidwewu umalimbana ndi minofu yayikulu, pogwiritsa ntchito thupi lanu lokha. Njira ina ikhoza kukhala yosangalatsa kwa iwo omwe amachita masewera olimbitsa thupi kunyumba. Ngati sikofunikira kukhala ndi zida, magulu apadera onenepa ndiofunikira.

Mumvetsetsa: pulogalamuyi siyinapangidwe kuti ichepetse kunenepa, ndipo ithandizira kwambiri anthu omwe akufuna kukulitsa mamangidwe awo. Ikhoza, komabe, kuthandizira kukonza madera ena omwe ndi ovuta kuthana nawo ndi machitidwe wamba.

Pulogalamu ya crossfit

Njira ina yomaliza yomwe tasankha ndi pulogalamu yolumpha chingwe, yomwe ithandizire kuchotsa mapaundi owonjezera, pokhalabe ndi minofu.

Yankho ili limakupatsani mwayi wolunjika pakukonzanso, ndikumakupangirani thupi lamphamvu komanso lamphamvu.

Pulogalamu ya crossfit yophatikizidwa ndi chingwe cholumpha imaphatikizapo:

  • Masekondi 50 akudumpha, ndikumapuma kwa mphindi 10
  • Chipinda chachiwiri cha 50 kapena barbell superset
  • Gulu la masekondi 50 amasinthasintha mikono ndi ma dumbbells, ndimasekondi 10 mpaka 15 opuma
  • Kuyambiranso kwa chingwe cholumpha kwa masekondi 50 + kupumula 10
  • Magulu azipika pabenchi pamasekondi 50 + kupumula 10
  • Bwerezani chingwe cholumpha kwa masekondi 50 + kupumula 10
  • Set ya masekondi 50 a squat okhala ndi ma dumbbells + kaye masekondi 10
  • Kuyambiranso kwa chingwe cholumpha kwa masekondi 50 + kupumula 10
  • Ndondomeko yachiwiri ya 50 yokhala ndi mpumulo wachiwiri wa 10
  • Masamba omaliza a masekondi 50, okhala ndi mphindi 10-mpumulo
  • Mndandanda wazitsulo ndi mipiringidzo kwa masekondi 50
  • Zochita za Cooldown kuti mumalize bwino
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Ndemanga yathu yazingwe zabwino kwambiri zodumpha

Nkhani yathu siyingakhale yothandiza ngati sitinakupatseni kuti mupeze zingwe zabwino kwambiri zodumpha. Nawa 4 omwe adatuluka pagulu la anthu.

Pitani ndikudumpha chingwe de Gritin

Mtundu woyamba ndi kulumpha chingwe cha Gritin. Maonekedwe ake ndimasewera, ndi mitundu yakuda ndi yobiriwira, yolimbikitsidwa pang'ono ndi yoyera.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Chingwe cholumpha cha Gritin ndi chingwe chodumpha chomwe chimasewera pamtendere posankha ma handles osazembera.

Manjawa amatha kusintha, ngati chingwe chachitsulo cha PVC. Zogwirizira zamtunduwu zimakhala ndi chikumbutso cha mawonekedwe chomwe chingasinthe momwe mungagwiritsire ntchito. Sutiyi ndiyokhazikika, yopepuka, ndipo imakhala ndi kutalika kosinthika.

ubwino

  • Kugwiritsa ntchito bwino
  • Mipira yoyendetsa 360 °
  • Zolemba zosakumbukira zosasintha
  • Kutha kusintha

Fufuzani mtengo

Chingwe cholumpha cha Nasharia

Mtundu wa Nasharia umaperekanso chingwe chakuda cholumpha. Kusiyana kwamapangidwe ndi mtundu wa Gritin komabe kumawonekeratu, chifukwa gawo lathu lachiwiri limayikira ma handlegrey, omwe amadziwika ndi mizere ya lalanje.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Chithunzicho chimakhalanso ndi zida zosasunthika. Chingwe chosinthika chimapangidwanso ndi chitsulo cholimba, chophimba ndi PVC. Wopanga amapereka mpira wake wonyamula ngati muyeso wapamwamba kwambiri kwa ogwiritsa ntchito omwe amafunitsitsa kuti achite bwino.

ubwino

  • Kulingalira kosavuta
  • Mkulu khalidwe zimakhudza
  • Chingwe chopepuka komanso chosagwira
  • Kupangira koyenera kwamaphunziro a cardio

Zovuta

  • Ma handles akulu kwambiri

Fufuzani mtengo

Balala akudutsa chingwe

Ndi mzimu wowoneka bwino kwambiri, Balala akuwonetsa chida chowala chamtanda. Monga opikisana nawo, chingwechi chimatenga chingwe chosinthika kutalika. Imaphatikizapo cholembera, chotsatira kutsata kubwereza komwe kwachitika.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Balala amawonetsa kusiyana kwake posankha kapangidwe kokomera eco. Chithovu chimaphatikizidwa ndi NPR kuti apange chingwe cholumikizira eco chomwe chimakhala chosavuta kuchigwira. Zoterezi ndizoyimira banja zomwe ndizoyenera makolo komanso ana.

ubwino

  • Zachilengedwe
  • Easy kusamalira thovu
  • Oyenera banja lonse
  • Chingwe chosinthika

Zovuta

  • Mapangidwe omwe sagwirizana ndi aliyense

Fufuzani mtengo

Chingwe chothamanga cha Beast Gear

Chingwe chomaliza cholumpha ndi chingwe chothamanga kuchokera ku Beast Gear. Zowonjezera zimawoneka bwino komanso zokongola kwambiri m'tawuni. Apanso, wopanga amakonda chingwe chachitsulo, chokutidwa ndi chitetezo chochepa cha pulasitiki.

Chingwe cholumpha: kuonda ndi kukulitsa mtima (+ mapulogalamu abwino kwambiri) - Chimwemwe ndi thanzi

Chingwe chothamanga chili ndi malaya omangika kwambiri kuposa chingwe, momwe amaphunzirira ergonomics. Yoyenera crossfit, mtunduwu umabwera ndi chikwama chosungira chomwe chimachepetsa mayendedwe ndi kukonza.

ubwino

  • Thumba lodzipereka
  • Kapangidwe kake komanso kokongola
  • Chingwe cholimba komanso chosagwira
  • Kukula kosintha

Fufuzani mtengo

Mapeto athu

Chingwe cholumpha chili ndi maubwino osatsutsika: kuonda, kumanga minofu, kuwonjezera kupuma ndi mtima wamtima… chowonjezera ichi chimapereka mwayi wamaphunziro kwa iwo omwe sachita masewera olimbitsa thupi a Cardio.

Ndiosavuta kugwiritsa ntchito, imasinthidwa ndimachitidwe angapo amasewera, ndipo imatha kuphatikizidwa pulogalamu.

Lero lalingalira chida chothina kwambiri, lakhala likukopa akatswiri othamanga, ambiri aiwo amaligwiritsa ntchito.

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