Kutenthetsa musanachite masewera olimbitsa thupi: Zochita 30 kuti mukhale wokonzeka + kukonzekera

Kudziyimitsa kaye musanaphunzitsidwe kumakhala kochita masewera olimbitsa thupi, omwe angakuthandizeni kupewa kuvulala komanso kuchita masewera olimbitsa thupi moyenera. Cholinga chachikulu chakutentha ndikuti pang'onopang'ono azikulitsa kutentha kwa thupi ndikutenthetsa minofu ikangokhala.

Tikukupatsani mwayi wosankhaKutenthetsa ndikukonzekera dongosolo logwirizana pakukwaniritsa kwawo. Zochita izi ndizoyeneranso kuchita kulimbitsa thupi kunyumba, pabwalo lamasewera kapena kumalo ochitira masewera olimbitsa thupi.

Chifukwa chiyani muyenera kutentha musanachite masewera olimbitsa thupi?

Kuchita masewera olimbitsa thupi musanachite masewera olimbitsa thupi ndi gawo lofunikira pamagulu olimbitsa thupi. Kutentha kotentha kumawonjezera kugunda kwa mtima, kukulitsa kuzungulira kwa magazi m'minyewa, minyewa ndi mitsempha, ndikukonzekeretsani maphunziro ndi malingaliro. Mosasamala kanthu kuti mudzachita masewera olimbitsa thupi mwamphamvu kapena ma cardio kuti muzitha kutentha musanachite masewera olimbitsa thupi.

Gwiritsani ntchito kutentha musanachite masewera olimbitsa thupi:

  1. Mumatenthetsa minofu, mitsempha ndi minyewa, imathandizira kusinthasintha kwawo ndikuchepetsa chiopsezo chovulala ndi kupindika.
  2. Kutenthetsa musanachite masewera olimbitsa thupi kumathandiza kutambasula mafupa omwe amalemetsa kwambiri nthawi yophunzitsira. Malo anu omwe ali pachiwopsezo chovulala ngati sanachite masewera olimbitsa thupi.
  3. Minofu yotentha imapanikizika bwino ndikupumula panthawi yolimbitsa thupi, kotero kuti mphamvu yanu komanso kuthekera kwanu pa masewera olimbitsa thupi kudzakhala kwakukulu.
  4. Zochita zolimbitsa thupi zimapangitsa kuti ntchito za mtima zizigwira bwino ntchito: izi zithandizira kuchepetsa nkhawa pamtima mukamachita masewera olimbitsa thupi.
  5. Kutentha musanachite masewera olimbitsa thupi kumathandizira kuyenda bwino, komwe kumadzaza minofu yanu ndi mpweya komanso michere. Izi zimathandizira kukulitsa kupirira pamisonkhano.
  6. Mukamachita masewera olimbitsa thupi thupi lanu limakulitsa kutulutsa mahomoni omwe amachititsa kuti pakhale mphamvu zamagetsi.
  7. Training ndi mtundu wa kupsinjika kwa thupi, chifukwa chake, kutenthetsa bwino kumakonzekeretsa malingaliro anu akuthupi, kukulitsa kulumikizana ndi chidwi.
  8. Mukamachita masewera olimbitsa thupi musanachite masewera olimbitsa thupi ndikutulutsa adrenaline m'magazi, ndikupangitsa kuti thupi lanu lipirire zolimbitsa thupi.

Kudziyesa bwino musanachite masewera olimbitsa thupi kudzakuthandizani kuti musangopewa kuvulala ndi mavuto am'mitsempha yamtima, komanso muthanso kuchita phunziroli. Ngati mukufuna kudumpha kulimbitsa thupi ndikusunga nthawi kuti mumvetsere kwambiri pakatundu wamagetsi pazotsatira zachangu, ndiye kuti iyi ndi njira yolakwika. Mukamaliza kulimbitsa thupi thupi lanu lidzagwira ntchito bwino, mudzakhala olimba mtima komanso olimba mtima, zomwe zingakupatseni zotsatira zabwino mtsogolo.

Kukulitsa kwamphamvu kuyenera kuchitidwa musanachite masewera olimbitsa thupi mosasamala kanthu za katundu: kulimbitsa mphamvu ndi zolemera, kuthamanga, maphunziro a mtima, kupalasa njinga, masewera a nkhonya, masewera olimbitsa thupi, kutambasula, kugawanika, kuwoloka ndi masewera ena aliwonse. Kutenthetsa thupi musanachite masewera olimbitsa thupi kumafunika ngati pochita chipinda kapena nyumba (mumsewu).

Chifukwa chiyani anthu samachita konzekera asanaphunzitsidwe?

Anthu ambiri samachita kutentha-UPS asanachite masewera olimbitsa thupi, powona ngati kuwononga nthawi kosafunikira. Muyenera kuti munamva kuchokera kwa anzanu kapena omwe mumawadziwa: “Nthawi zonse ndimachita masewera olimbitsa thupi komanso masewera olimbitsa thupi ndipo sindimachita zotenthetsa thupi. Palibe choipa chimene sichinamveke ”. Osangoyang'ana zomwe ena akukumana nazo zokayikitsa!

Choyamba, munthu aliyense ali ndi mulingo wake wamphamvu, nkhokwe ya thupi lanu palibe amene amadziwa. Itha kulephera kwa mwezi, iwiri, chaka ngakhalenso zaka zingapo, kuvala pang'onopang'ono, koma izi zingapitirire mpaka liti sizikudziwika. Chachiwiri, potengera zochulukirapo komanso zotsutsana pazokhudza kulimbitsa thupi, ambiri aife motero amalola zolakwika zambiri zomwe zingakhudze thanzi. Chifukwa chake yesani kutsatira malingaliro a Canon - konzekerani musanachite masewera olimbitsa thupi amodzi okha.

Ndikofunikira kudziwa kuti ngakhale ophunzitsa komanso makochi amakalasi sangapatsidwe nthawi yocheperako. Koma chifukwa cha thanzi lanu mumadziyang'anira nokha, choncho musakhale aulesi mubwere mphindi 10 musanalowe kuchita masewera olimbitsa thupi. Ngakhale mutakhala ovulala mpaka lero, kumbukirani kuti misozi yozizira ya tendon kapena kuvulala koyipa kumatha kuchitika nthawi iliyonse.

Zomwezo ndizofanana ndi kulimbitsa thupi kunyumba, komwe tsopano kumapangidwa mochuluka. Kawirikawiri mapulogalamu amapangidwa kwa mphindi 20-30, munthawi ya ntchito yayikulu ndikofunikira kwa anthu ambiri. Ndipo zowonadi, m'mapulogalamu afupiafupi otere, munthawi yabwino yakutentha adzapatsidwa mphindi 2-3, ndipo pakumva kutentha kwambiri sikungachite.

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Kodi kuopsa kwakusowa kutentha ndikutani?

Kafukufuku akuwonetsa kuti anthu 5% okha ndi omwe amapanga kutentha asanaphunzitsidwe, ichi ndi chiwerengero chomvetsa chisoni kwambiri. Madokotala ambiri amakhulupirira kuti uku ndikungotaya nthawi komanso kumakhala kocheperako pochita masewera olimbitsa thupi. Tiyeni tikumbukire momwe zitha kukhala zowopsa kusowa kaye masewera olimbitsa thupi musanachite masewera olimbitsa thupi kupatula kuchepetsa magwiridwe antchito amakalasi?

  1. Vuto lofala kwambiri lomwe limapezeka pakakhala kuti palibe kutentha asanaphunzitsidwe, ndi ili kupindika. Matenda osasangalatsa komanso opweteka kwambiri, omwe amayenera kupumula maphunziro.
  2. Vuto lalikulu kwambiri ndi kuvulala kwamalumikizidwe. Ngati mumachita cholumikizira chozizira, pali chiopsezo chachikulu kuti muwonongeke. Kuopsa kwakupsinjika kwa olowa sikuti kumangokhala kuchira kokha, koma kuti pambuyo povulala azidzikumbutsa nthawi zonse. Chifukwa cha katundu wolakwika nthawi zambiri amakhudzidwa mafupa a bondo, akakolo, phewa ndi chiuno.
  3. Popanda kutentha kokwanira chifukwa chokwanira pamtima kumatha kukhala ndi chizungulire kapena ngakhale kukomoka.
  4. Katundu mwadzidzidzi wopanda gawo lokonzekera lingayambitse kuthamanga kwakukulu, zomwe zili zoopsa chimodzimodzi kwa anthu omwe ali ndi matenda oopsa kwambiri komanso oopsa.

Kapangidwe kofundira musanachite masewera olimbitsa thupi

Ndibwino kuti mulipire kutentha musanachite masewera olimbitsa thupi osachepera mphindi 7-10. Yambani kutenthetsa bwino ndikuyenda m'malo kuti muwutenthe thupi. Kenako pangani zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi kuti mutambasule minofu. Anamaliza masewera olimbitsa thupi otentha kwambiri. Pamapeto pa mpweya wotentha womwe umapumitsa, ndikupumira kwambiri ndikutulutsa mpweya.

Kapangidwe kofundira musanachite masewera olimbitsa thupi mphindi 7-10:

  1. Kuyenda m'malo: Mphindi wa 1
  2. Zochita zolimbitsa thupi: Mphindi 2-3
  3. Mphamvu kutambasula: Mphindi 2-3
  4. Cardio kutentha: Mphindi 2-3
  5. Kupuma bwino: 0,5-1 mphindi

Zochita zolimbitsa thupi imayambitsa mafupa, tendon ndi ligaments, imathandizira kuyenda kwawo ndikuthandizira kutulutsa minofu yolimba. Mphamvu yotambasuka zipangitsa kuti minofu yanu ikhale yolimba kwambiri, yomwe idzawathandize kugwira bwino ntchito nthawi yonse yolimbitsa thupi. Kutentha kwa Cardio Kuchulukitsa kutentha kwa thupi, kupititsa patsogolo magazi, kumakonzekeretsa minofu yanu kuti izitha kutambasula.

Ndi kulimbitsa thupi uku mudzakakamiza mtima kuti uzigwira ntchito mwachangu, ufulumizitse magazi, modekha Dzukani minofu ya thupi. Pambuyo pofunda kwabwino thupi limafalitsa kutentha kwabwino, mudzamva kuti ndinu oyenera komanso odzaza ndi nyonga. Ngati kulimbitsa thupi komwe mwakonzekera kutambasula kapena kutambasula kuti mugawanike, ndiye kuti kutentha komaliza kwa mtima kungawonjezeke mpaka mphindi 5-7.

Osasokoneza kutentha pang'ono musanachite masewera olimbitsa thupi komanso kutambasula mukatha kuchita masewera olimbitsa thupi. Pochita masewera olimbitsa thupi cholinga chanu ndikutenthetsa minofu ndi mafupa, kuwonjezera kuyendetsa magazi ndikukonzekeretsa thupi kupsinjika. Kutentha kuyenera kukhala kochedwa komanso kokhazikika, muyenera kukhala ndi kutentha pang'ono. Mukamaliza kulimbitsa thupi, muyenera kuti mumapuma, muchepetse kugunda kwa mtima wanga ndikuchita zolimbitsa thupi.

KUCHITA zolimbitsa thupi mutatha kulimbitsa thupi

Kutenthetsa kwa chilengedwe chonse musanalowe kulimbitsa thupi: Mphindi 7

Zochita zolimbitsa

Kufunika kotentha ndikovuta kupitilira, ndi gawo lofunikira pamaphunziro. Choyamba, kutentha bwino musanachite masewera olimbitsa thupi kumachepetsa chiopsezo chovulala. Chachiwiri, kutenthetsa minofu imagwira ntchito bwino. Kutentha kuyenera kukhala ndi masewera olimbitsa thupi athunthu omwe angakuthandizeni kukonzekera thupi lanu kuti muzichita masewera olimbitsa thupi.

Gawo 1: Yendani m'malo

Kutenthetsa ndibwino kuyamba ndikuyenda pansi, pang'ono kutenthetsa thupi komanso kusakoka minofu pakatambasula mwamphamvu. Mukamayenda, kutentha kwanu kumakwezedwa pang'ono, ndipo kutentha kwa thupi kumakulanso. Chitani zochitika ziwirizi kwa masekondi pafupifupi 30 iliyonse.

1. Kuyenda ndikukweza mawondo

Yambani ndi kuyenda kofunda pomwepo. Kwezani bondo lanu, nthawi yomweyo mukutsitsira manja anu m'thupi. Musati muchite mopitirira muyeso, yambani kulimbitsa thupi, gawo lotsitsimula.

Momwe mungachitire: Maondo 10 amakweza mwendo uliwonse.

2. Kukweza kwa manja ndi mawondo

Ndi masewera olimbitsa thupi otentha. Pitilizani kukweza mawondo, koma tsopano mutembenukire ku ntchito ya manja. Kwezani manja anu pamwamba pamutu panu ndikutsitsa pansi mwa kugwada.

Momwe mungachitire: Maondo 10 amakweza mwendo uliwonse.

Gawo 2: Masewera olimbitsa thupi

Masewera olimbitsa thupi ndi gawo lofunikira la kutentha musanachite masewera olimbitsa thupi, ngati simukufuna kulumikizana mavuto mtsogolo. Zochita zolimbitsa thupi nthawi zambiri zimachitika pamwamba, kuyambira ndi khosi mpaka kumapeto, koma udindo waukulu pakulimbitsa sikusewera. Zochita mozungulira zimakumbukira kuyesa motsatizana komanso motsutsana ndi wotchi.

Zochita zolimbitsa thupi zitha kukhala zothandiza, mwa njira, monga machitidwe azizolowezi m'mawa.

1. Mutu umatembenuka

Yambani kutenthetsa musanaphunzitsidwe ndi khosi. Tembenuzira mutu wako kutsogolo-kumanzere-kutsogolo, kuyesera kuti usasunthe mwadzidzidzi. Ago mutu sutaya kumbuyo.

Momwe mungachitire: kwa 5 amatembenukira mbali iliyonse.

2. Kutembenuka kwa mapewa

Ikani manja anu m'mbali mwanu ndikuyamba kuyendetsa mapewa mozungulira. Pitirizani kuwonjezera matalikidwe, kuyesera kutambasula bwino mfundo zanu zamapewa.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

3. Kusinthasintha kwa zigongono

Musanachite masewera olimbitsa thupi onetsetsani kuti mukutenthetsa ziwalo zomwe zimakakamizidwa kwambiri mukamachita masewera olimbitsa thupi. Kuti muchite izi, kwezani manja anu kufanana pansi ndikuyenda mozungulira mikono yake.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

4. Kusinthasintha kwa manja

Pitirizani kutenthetsa musanaphunzitsidwe ndikusinthasintha kwa manja. Kwezani manja anu pamutu panu ndikuyamba kuwasinthasintha, malo olumikizana bwino. Sungani manja anu ndi matalikidwe, kasinthasintha sayenera kukhala aulesi.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

5. Kusinthasintha kwa zingwe

Ngati muphunzitsa zida kapena kupanga matabwa ndikukankhira-UPS, musaiwale kutambasula bwino musanachite zolumikizira zolumikizira dzanja zomwe zimalemera kwambiri. Kuti muchite izi, pindani mikono yanu m'zigongono ndikuyamba kutembenuza manja anu mozungulira.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

6. Kuzungulira kwa mafupa a chiuno

Ikani manja anu m'chiuno, miyendo ikutambalala kuposa mapewa. Tsopano sinthani m'chiuno mwanu mozungulira ngati kuti mukufuna kutulutsa matako ozungulira. Mapazi samakwezedwa kuchokera pansi, kuzungulira kumachitika chifukwa cha kuyenda kwa mafupa a chiuno osati choncho.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

7. Kusinthasintha kwa mapazi

Manja agona mchiuno, mapazi akuyandikira wina ndi mnzake. Kwezani mwendo umodzi pansi ndikuyamba kumuzunguliza mozungulira, ndikusinthana olumikizana ndi chiuno. Bondo ngati limafotokoza bwalo, thunthu limakhalabe lolimba.

Momwe mungapangire Kubwerezabwereza 5 mbali iliyonse (motsatizana ndikuzungulira) kumiyendo yakumanja ndi kumanzere.

8. Kusinthasintha kwa mawondo

Pendeketsani thupi lanu pindani pang'ono mawondo anu ndi kuyika pachikhatho cha dzanja lanu. Tsopano tembenuzani mawondo, zidendene sizinakwezeke pansi. Izi ndi masewera olimbitsa thupi otenthetsera mafupa omwe amapeza katundu wolemera pophunzitsa.

Momwe mungapangire Kubwereza kwama 5 mbali iliyonse (motsatizana ndikuzungulira)

9. Kasinthasintha amasiya

Imani molunjika, ikani manja ake m'chiuno. Kwezani bondo lanu mmwamba. Tsopano sinthanitsani phazi lanu, cholumikizira chabwino chakumapazi. Yesetsani kusinthasintha phazi lokha, kusunga mwendo ndi ntchafu.

Momwe mungapangire Kubwerezabwereza 5 mbali iliyonse (motsatizana ndikuzungulira) kumiyendo yakumanja ndi kumanzere.

Gawo 3: Kutambasula kwamphamvu

Pambuyo zolimbitsa thupi ndi gawo la kutambasula kwamitundu yosiyanasiyana yamagulu. Apa mukuyembekezera zolimbitsa thupi kuti mutenthe musanachite masewera olimbitsa thupi omwe angakonzekeretse thupi lanu kupsinjika.

1. Kuswana manja pamapewa, kumbuyo ndi pachifuwa

Imani molunjika ndi mapazi m'lifupi. Manja adakulitsa ndikufanana pansi. Kenako tambasulani manja anu, ndikuwasunga pachifuwa. Munthawi imeneyi kuti muzitha kutentha musanaphunzitsidwe, mumamva kutambalala kosalala kumbuyo kwamapewa.

Momwe mungachitire: Kubwereza 10

2. Kuswana m'zigongono za ma deltas ndi mafupa amapewa

Khalanibe oimirira, pindani magongowa anu mbali yakumanja ndikukweza moyandikana pansi. Ikani manja anu palimodzi. Kenako tambasulani manja mbali zonse osagwetsa zigongono. Gwiritsani ntchito zolumikizira paphewa ndikumangika mu delts (minofu yamapewa) ndi ma triceps (minofu kumbuyo kwa manja).

Momwe mungachitire: Kubwereza 10

3. Kupinda mikono kwa ma biceps ndi triceps

Awa ndi masewera olimbitsa thupi osavuta musanafike masewera olimbitsa thupi omwe angakuthandizeni kutambasula minofu yanu yamanja - biceps ndi triceps. Kuti muchite izi, tengani dzanja molunjika kumbuyo ndikuyamba kupindika ndi kutambasula manja matalikidwe apamwamba.

Momwe mungachitire: Kubwereza 10

4. Kupotoza kwa abs ndi oblique minofu

Imani molunjika ndi mapazi otambasula. Manja adafalikira pansi. Yambani kusinthasintha kuti mutembenuzire thupi kumanzere ndi kumanja. Kusinthaku kuyenera kukhala chifukwa chokhotakhota kwa thupi, osati kusinthasintha mafupa a chiuno. Ntchitoyi imathandiza kwambiri kutentha kwa m'mimba.

Momwe mungapangire Kubwereza 5 mbali iliyonse

5. Amapendekera kumbali ya minofu ya abs ndi oblique

Zochita zina zolimbitsa thupi za misempha ya abs ndi oblique. Ikani manja anu pa lamba ndikuyamba kuchita kusinthana kumanja ndi kumanzere, mutambasula dzanja lake lotambasulidwa. Komanso masewerawa ndiabwino kuti athetse mavuto kumbuyo ndi kuwongola msana.

Momwe mungapangire Kubwereza 5 mbali iliyonse

6. Kupinda msana ndi msana

Uku ndikulimbitsa thupi kosavuta komanso kothandiza kwambiri, osati kungotentha musanachite masewera olimbitsa thupi komanso kupumula kwa msana. Zitha kuchitika, ngati mukumva kupsinjika ndi kuwuma kumbuyo. Khalani mu squat osaya theka, manja atavala m'chiuno, kumbuyo kwakanthawi kochepa. Kuzungulira msana mu thoracic, kukweza pang'ono squat. Ndiye kachiwiri, arch nsana wanu.

Momwe mungachitire: 7 ma reps

7. Kupendekera mu squat kumbuyo ndi m'mapewa

Tsikira kumalo ozama kwambiri a sumo, kubwerera mmbuyo mopendekeka, manja atagwada. Yambani kupukuta mwendo woyamba, kenako winayo. Chitani izi kuti muzitha kutentha musanaphunzitsidwe zamphamvu.

Momwe mungapangire Kubwereza 5 mbali iliyonse

8. Kupinda pansi ndi kukhota

Imani molunjika ndi manja otambasulidwa, mapazi onse. Yambani kupanga malo otsetsereka pansi, mutembenuzire thupi ndikuyesera kukhudza pansi poyamba ndi dzanja limodzi kenako. Sungani msana wanu molunjika, osasuntha khosi lanu, kokerani mapewa kutali ndi makutu anu.

Momwe mungachitire: 5 imapindika mbali iliyonse

9. Magulu okhala ndi mikono yokweza

Lalikitsani miyendo yanu ndikukweza manja anu pamutu panu. Gwetsani m'chiuno pansi, ndikunyinyira mpaka ntchafu zikufanana ndi pansi. Manja amayenda mofananamo, akumira pansi limodzi ndi squat. Pakati pa squat musayike chala chanu kutsogolo ndikusungitsa chidendene chanu pansi.

Momwe mungachitire: Masewera 10

Ngati mukufuna kuyendetsa ntchitoyi kuti muzitha kutentha musanaphunzitsidwe kapena simukukonzekera maphunziro ovuta, mutha kuchita izi:

10. Ziphuphu zam'mbali zotenthetsera miyendo

Muthane kwambiri miyendo yanu, manja anu atapindidwa pafupi ndi chifuwa chake. Yambani kugwedezeka, kusuntha kulemera kwa thupi kumanja mwendo wofanana pansi. kumira mu lunge lammbali. Mwendo wakumanzere umakhalabe wokwanira. Kenako onetsetsani kuti mupange lunge kumanzere. Gundani m'mbali mwazitali kuti mulimbitse miyendo yanu musanachite masewera olimbitsa thupi.

Momwe mungapangire Kubwereza 5 mbali iliyonse

11. Mapale otenthetsera miyendo

Imani molunjika ndi mapazi mapewa ocheperako. Yambani kubwereranso mobwerezabwereza, nthawi yomweyo mutakweza manja ake pamutu pake. Mungasankhe kugwetsa mawondo anu mbali yakumanja, kuti muzimva kutentha musanaphunzitse masewera olimbitsa thupi pang'ono. Ngati zikukuvutani kuti mukhale olimba, mutha kuyika m'chiuno kapena kugwira khoma kapena mpando.

Momwe mungapangire Kubwereza 5 mbali iliyonse

Ngati mukufuna kutsogolera zochitikazi kapena simukukonzekera maphunziro olemera, mutha kuchita polyvyany.

12. Zipendekera kumbuyo kwa ntchafu

Imani ndi dzanja lanu lamanja mutavala m'chiuno, kwezani dzanja lanu lamanzere pamutu panu. Mwendo wakumanja ikani phazi patsogolo ndikuthandizira chidendene ndikuwongola kwathunthu. Kenako muweramireni mwendo wakumanja ndi msana wowongoka, ndikukhudza dzanja lamanzere la sock wamanja. Mwendo wakumanzere wopindika pa bondo. Mverani kutambasula kumbuyo kwa ntchafu, khosi ndi ng'ombe.

Momwe mungapangire Kubwereza 5 mbali iliyonse

13. Kukweza miyendo kutsogolo kutambasula matako

Imani molunjika, pindani mkono ndikukhala pafupi naye. Kwezani bondo la mwendo umodzi ndikukokera manja ake pachifuwa. Mverani kupsinjika mu minofu ya gluteal. Kenako mubwerere pamalo ake oyamba ndikumangirira ku mwendo winawo.

Momwe mungapangire Kubwereza 5 mbali iliyonse

14. Mwendo umakweza kutambasula ma quadriceps

Imirirani molunjika, manja pansi pamtengo. Pindani mwendo umodzi ndikukokera phazi lanu kumatako. Gwirani chachiwiri, kutambasula quadriceps (ntchafu yamkati). Kenako bwererani poyambira ndikukoka phazi linalo kupita kumatako.

Momwe mungapangire Kubwereza 5 mbali iliyonse

Gawo 4: Kutenthetsa mtima

Pomaliza pomaliza kutentha tidzachita masewera olimbitsa thupi ochepa kuti tiwonjezere kutentha kwa thupi. Kuthamanga ndi mphamvu ya masewera olimbitsa thupi omwe mungakulitse kapena kuchepetsa kutalika kwa kutentha kwa mtima womaliza ndi mphindi 2-3. Kuthamanga ndi kuthamanga kwa masewera olimbitsa thupi kumayang'ana kuthekera kwake.

1. Kuthamangira m'malo ndi zahlest Shin

Imirirani molunjika, pindani mkono m'zigongono, mgwalangwa ukuyang'ana kutsogolo. Yambani kuthamanga m'malo mwake, kukweza miyendo pamwamba, manja amayenda momasuka mthupi. Mapazi amachita kusokonekera ngati mukufuna kumenya zidendene zake matako.

Momwe mungayendere: pa 15 mwendo amatukula mbali iliyonse

Ngati simuthamanga, yendani m'malo mwachangu, mawondo okweza kwambiri (zolimbitsa thupi # 1 mgawo loyamba).

2. Chingwe cholumpha

Imirirani molunjika, gwirani dzanja pachigongono ndikufalikira kumbali ngati mutagwira chingwe. Sangalalani ndi ma jack opepuka komanso ofewa, mofananira chingwe cholumpha. Sitiyenera kudumpha mwachangu kwambiri, tikadali otentha tisanaphunzitsidwe, osati maphunziro.

Momwe mungachitire: 30 kulumpha

Ngati simulumpha, pitilizani kuyenda m'malo othamanga, mutakweza mawondo awo. Tembenuzirani kuntchito ya manja ake, kuwasunthira iwo mmwamba ndi pansi (yesani # 2 pagawo loyamba).

3. Kulumpha kuswana mikono ndi miyendo

Muyenera kuimirira molunjika ndi mapazi limodzi. Kuthamanga, kutambasula miyendo ndikuyika manja anu pamutu panu. Sungani mawondo anu pang'ono. Ikani pang'onopang'ono pazala zanu zakumapazi kuti muchepetse kupsinjika kwamafundo. Pumirani mchigwirizano cha kudumpha. Kulumpha kotere kumatchedwa Jumping Jack, ndipo ndi koyenera kuti kutenthe komanso kuchita masewera olimbitsa thupi aliwonse.

Ngati simulumpha, m'malo modumpha ostavlyaite mosinthana, phazi limodzi, kenako linalo. Manja amasuntha mofananamo.

Momwe mungachitire: 30 kulumpha

Gawo 5: Kubwezeretsa kupuma

Nthawi zonse kumbukirani kupuma mukatha kuchita masewera olimbitsa thupi, ndikuyamba kupuma kwambiri ndikutulutsa masekondi 30 mpaka 60. Sankhani chimodzi mwazinthu zotsatirazi kapena chitani zonsezi.

1. Kubwezeretsa kupuma ndikupendekeka

Kwezani manja anu molunjika pamutu panu ndikupumira. Pa exhale, pendeketsani thupi lanu ndi manja, ndikupumira mwamphamvu ndi chifuwa chonse. Mumve ngati kuchepa kwa mtima ndikuchepetsa kupuma mwachangu.

Momwe mungapangire 10 anaŵerama

2. Kubwezeretsa kupuma ndi squat

Kuchita masewerawa ndi koyenera kwa iwo omwe amamva chizungulire akamapendeketsa mutu pansi monga momwe zidalili kale. Khalani pansi ndikuwoloka pachifuwa ndi manja kwinaku mukupuma pang'ono. Pomwe mwatulutsa mpweya wathunthu khalani bwino ndikukweza manja anu pamwamba pamutu panu.

Momwe mungapangire 10 anaŵerama

Gawo 6: Kutenthetsa mwapadera

Ngati mumachita zolimbitsa thupi ndikulemera kwambiri, onetsetsani kuti mumalabadira kulimbitsa thupi kwapadera. Cholinga chake ndikulimbitsa minofu yomwe idzagwire nawo ntchitoyi. Pogwiritsa ntchito masewera olimbitsa thupi muyenera kuchita masewera olimbitsa thupi, koma opanda zolemera kapena zolemera zochepa (20-30% pazipita).

Nachi chitsanzo cha kulimbitsa thupi kwapadera. Tiyerekeze kuti muli ndi squat wokhala ndi barbell yolemera 80 kg. Chifukwa chake, musanachite ntchitoyi, muyenera kubwereza mobwerezabwereza 10 mpaka 15 popanda cholembera chopanda kanthu kapena cholembera chala cholemera 20-30% ya kulemera kwanu.

Kutentha kwapadera kuyenera kuchitidwa nthawi yomweyo musanachite masewera olimbitsa thupi kapena musanachite masewera olimbitsa thupi. Chidwi, wapadera ofunda sikusintha Kukonzekera Kwambiri asanaphunzitsidwe! Ichi ndi chimodzi mwazigawo zamaphunziro, komanso ndizofunikira kwambiri.

Timatsindikanso, kutentha koteroko kumachitika pambuyo pofala, osati m'malo mwake.

Momwe mungatambasulire musanathamange kapena Cardio?

Kodi mungadziwe bwanji musanathamange kapena cardio trenirovki? Poterepa, mchitidwewo ndi chimodzimodzi: kutentha kwa mtima kumatenthetsa kwa mphindi ziwiri (kuthamanga m'malo, kulumpha chingwe) kenako zolimbitsa thupi + kutambasula. Ndipo pokhapokha zitatero pitirizani kulimbitsa thupi kwa cardio, pang'onopang'ono kukulitsa mphamvu.

Anthu ambiri amaganiza kuti masewera olimbitsa thupi asanakhazikike sikofunika. Komabe, izi sizolondola. Minofu, mafupa, mtima umakhala ndi katundu wambiri mukamathamanga komanso kulumpha, chifukwa chopanda kutentha ndichowopsa. Kungoyenda, ndikuwonjezera mphamvu pang'onopang'ono osachita masewera olimbitsa thupi molumikizana ndi minofu mokwanira! Onetsetsani kuti mukuchita masewera olimbitsa thupi ndikutambasula musanachite masewera olimbitsa thupi.

Wokonzeka kutenthetsa ndikuthamangira kuthamanga ndi cardio

Zimakhala zotenthetsa musanachite masewera olimbitsa thupi:

  1. Kulimbitsa thupi kumayambira pamwamba mpaka pansi (khosi, mapewa, mikono, chifuwa, kumbuyo, pakati, miyendo). Koma ndi njira yachikhalidwe pakuchita masewera olimbitsa thupi, gawo lalikulu pakulimbitsa thupi sikusewera.
  2. Kulimbikitsidwa kuyenera kuchitika mwamphamvu koma modekha. Cholinga chanu ndikutentha pang'ono ndikukonzekera zovuta zambiri. Muyenera kukhala otentha konsekonse kuchokera kuntchito, koma musapitirire.
  3. Kuyamba kutentha kumayenera kukhala ndi tempo pang'onopang'ono komanso kuyenda pang'ono, pang'onopang'ono kukulitsa tempo ndi matalikidwe.
  4. Pewani chakudya chokhazikika, kutentha musanaphunzitse kuyenera kukhala ndi masewera olimbitsa thupi. Osati kusokonezedwa ndi kutambasula mutatha kuchita masewera olimbitsa thupi, pomwe mukuyenera kuzizira pamalo amodzi kwa masekondi 30-60 kuti mutambasule minofu.
  5. Pakati pa kutentha musanaphunzitse kunyumba kapena kumalo ochitira masewera olimbitsa thupi, pewani kuyenda mwadzidzidzi, yesetsani kuchita masewera olimbitsa thupi bwino. Ndizosatheka kupewa kupweteka kapena kusapeza bwino pamalumikizidwe (crunch m'malumikizidwe atha kukhala, ndizowopsa).
  6. Ngati muli m'chipinda chozizira (kapena panja), chonde valani motenthetsera kutentha kwachangu kapena onjezerani kutentha kwa mphindi 15-20.
  7. Ngati mukudziwa kuti lero liphunzitsa gawo lina la thupi kwambiri, limayang'anitsitsa nthawi yolimbitsa thupi. Mwachitsanzo, tsiku lophunzitsira thupi lakumunsi bwinobwino phala la mafupa a mchiuno ndi bondo ndikutambasula minofu ya miyendo ndi matako.
  8. Ngati muli pamalo ochitira masewera olimbitsa thupi, kutentha kwa mtima kumatha kugwiritsa ntchito chopondera kapena mphunzitsi wa elliptical. Nthawi zonse yambani ndi tempo yochedwa, kutentha kumayenera kukwera pang'onopang'ono.

Kutenthetsa kanema musanaphunzitsidwe

Ngati mukusowa zosankha musanachite masewera olimbitsa thupi, ndikupatseni 6 kanema wachidulezomwe zingakuthandizeni kuti muzimva kutentha ndi kukonzekera katundu wolemera. Mapulogalamu amatenga mphindi 5-10 ndipo ndioyenera amuna ndi akazi.

Kanema wofunda mu Chirasha

1. Universal kulimbitsa thupi pre-kulimbitsa thupi kwa mphindi 7

2. Tenthetsani ntchito yanu yolimbitsa thupi kwa mphindi 7

3. Tenthetsani ntchito yanu yolimbitsa thupi kwa mphindi 8

Kanema woti atenthedwe mu Chingerezi

1. 5 Minute Kuchepetsa Kulimbitsa Thupi

2. Mphindi 5 Wofulumira Kutentha Kwa Cardio

3. 10 Minute Pre-Workout Wotha

Kulikonse komwe mungakhale: kunyumba, mumsewu kapena kumalo ochitira masewera olimbitsa thupi, onetsetsani kuti mwachita masewera olimbitsa thupi musanaphunzitsidwe, kenako kuchita masewera olimbitsa thupi kudzakusangalatsani, kukupindulitsani komanso zotsatira zake.

Onaninso:

Yoga ndi kutambasula

Siyani Mumakonda