Zamkatimu
Chinsinsi cha mbiri yachipambano ya Bodypump ya zaka 30 chagona pakulimbitsa thupi kwake komwe kumaphatikiza ma aerobics ndi kuphunzitsa mphamvu. Njira yofulumira kwambiri yodzipangira mawonekedwe abwino atha kugwiritsidwa ntchito ndi aliyense.
Mulingo wovuta: Wapamwamba
Bodypump ndi njira yophunzitsira zolimbitsa thupi yopangidwa ndi kampani yolimbitsa thupi ya Les Mills International. Makalasi amachokera ku mfundo yozikidwa pa sayansi "The Pep Effect" - kulimbikitsa minofu mwa kubwerezabwereza mobwerezabwereza pa masewera olimbitsa thupi ndi zolemera zazing'ono zaulere. Pakulimbitsa thupi kumodzi, kuchokera ku 800 mpaka 1000 kubwereza masewero aliwonse amachitidwa.
Njira iyi imalola kuti:
- kuwonjezera mphamvu popanda kuwonjezera voliyumu ya biceps ndi triceps;
- kupanga molingana mpumulo wa thupi;
- kutentha mpaka 600 kcal pa ola la maphunziro ndipo chifukwa cha izi, ndi masewera olimbitsa thupi nthawi zonse, kuchepetsa kulemera kwa thupi mu nthawi yochepa.
Kuphunzira kosasinthasintha kwa minofu ya mikono, mapewa, chifuwa, kumbuyo, abs, matako, zitsanzo za miyendo ndi mamvekedwe a thupi lonse. Komanso Werengani: Zolimbitsa Thupi M'mimba ndi Kumbuyo
Makhalidwe a maphunziro a Bodypump
Zolimbitsa thupi zimagawidwa m'magulu angapo - mayendedwe omwe amayang'ana magulu ena a minofu. Bodypump amaonedwa kuti ndi njira yabwino kwambiri yophunzitsira kuwotcha zopatsa mphamvu: kafukufuku wasonyeza kuti kuchita mayendedwe kumafuna mphamvu zambiri kuposa kugwira ntchito ndi zolemetsa zolemetsa pang'onopang'ono.
Zochita zonse zomwe zili mu pulogalamuyi zimachitidwa motsatizana ndi nyimbo. Izi zimayika liwiro la njanji iliyonse, kuwonjezereka pamene wothamanga akupita patsogolo ndikupita ku maphunziro apamwamba. Komanso Werengani: Zolimbitsa Thupi Pamwamba
Momwe mungayambitsire makalasi a bodypump
The Bodypump workout cycle ili ndi zosankha zamagulu osiyanasiyana olimba, kuyambira ochepa mpaka apamwamba. Oyamba kunyamula zitsulo amalangizidwa kuti ayambe ndi mayendedwe anayi pogwiritsa ntchito zolemera zopepuka kwambiri kapena bar yopanda kanthu. Kenako, njanji imodzi iyenera kuwonjezeredwa sabata iliyonse yotsatira kuti pang'onopang'ono muwongolere njira yanu, kumanga mphamvu za minofu ndi kupirira popanda chiopsezo chovulazidwa chifukwa cha kupsyinjika kwakukulu.
- Pazolimbitsa thupi zamagulu, kalabu yolimbitsa thupi imapereka nsanja ndi ma barbell okhala ndi ma disc olemera.
- Ochita masewera amafunikira zovala zomasuka zomwe sizimalepheretsa kuyenda ndi nsapato zolimbitsa thupi zomwe sizimagwedezeka.
Kuchita masewera olimbitsa thupi kwambiri panthawi ya maphunziro kumayambitsa thukuta kwambiri, kotero ndikofunikira kukhala ndi thaulo laumwini kuti muchotse chinyezi chochulukirapo pakhungu, komanso botolo lamadzi kuti musunge hydrobalance m'thupi ndikusunga dongosolo lakumwa. Komanso Werengani: Zolimbitsa thupi zochepetsa thupi
Zifukwa XNUMX Zapamwamba Zoyambira Masewero a Bodypump
- Bodypump imapereka masewera olimbitsa thupi a Cardio kudzera mwachangu, mayendedwe amphamvu omwe amawonjezera kugunda kwa mtima.
- Chiwerengero chachikulu chobwerezabwereza chimaphunzitsa minofu kuti igwire ntchito ndi kukana kochepa kwa nthawi yaitali. Izi bwino minofu kupirira.
- Zochita zolimbitsa thupi zolimbitsa thupi zimathandizira kufalikira kwa magazi ndikuwonjezera kukhazikika kwa minofu, zomwe zimachepetsa kupsinjika kwa msana ndi mfundo.
- Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kagayidwe kachakudya. Malinga ndi zomwe zafalitsidwa m'magazini ya Medicine & Science in Sports & Exercise, anthu omwe amatsatira dongosolo la Bodypump amawotcha mafuta ndi ma calories mofulumira kuposa omwe amaphunzitsa ndi zolemera zolemera.
- Kafukufuku akuwonetsa kuti kuphunzitsidwa ndi kubwerezabwereza komanso kutsika kwapang'onopang'ono kumawonjezera kusamvana kwa mafupa, kumachepetsa chiopsezo cha osteoporosis, osteopenia.
Zosintha zabwino zokhudzana ndi kuwonda, kamvekedwe ka minofu ndi mpumulo zimawonekera pakatha mwezi wophunzitsidwa mosalekeza. Werenganinso: Kuchita Zolimbitsa Thupi Pansi
Basic ntchito zolimbitsa thupi
Mtundu wanthawi zonse wa masewera olimbitsa thupi omwe malo ambiri ochitira masewera olimbitsa thupi amatsatira ndi gawo lathunthu la mphindi 60. Amakhala ndi mayendedwe 10 okhalitsa mphindi 4-5, iliyonse yomwe imapangidwira gulu linalake la minofu. Yambani ndi kutentha kuti mugwiritse ntchito njira ndi kayendetsedwe kamene kadzagwiritsidwe ntchito pa gawo lalikulu la masewera olimbitsa thupi.
- Pambuyo pake, amapita kukagwira ntchito minofu ya miyendo, matako, chifuwa, kumbuyo mothandizidwa ndi squats, traction, deadlifts, akanikizire ndi kukankha pachifuwa.
- Kenako cholinga chimasinthira kumagulu a minofu kumtunda - triceps, biceps, mapewa. Kukankhira mmwamba ndi manja ambiri, kukweza mabelu, kukweza ndi kutulutsa mikono molemera kumachitika.
- Ntchito pansi ikuchitika popanda zolemera ndipo cholinga chake ndi kulimbikitsa minofu ya pachimake. Kukweza miyendo ndi zosankha zosiyanasiyana zokhotakhota, matabwa, kupindika kumachitika.
Zolimbitsa thupi zimatha ndi zolimbitsa thupi zotambasula, zolemera sizigwiritsidwa ntchito. Onaninso: kuphunzitsa mphamvu
Malangizo a Bodypump Workouts
Omvera omwe akutsata a Bodypump alibe malire omveka. Amuna ndi akazi a msinkhu uliwonse, kunenepa kwambiri kapena kulemera kwabwino, onse omwe ali ndi masewera olimbitsa thupi komanso osayamba kumene, akhoza kuchita nawo masewera olimbitsa thupi.
Zoletsa zitha kugwira ntchito kwa amayi apakati. Funso loyambitsa kapena kupitiriza maphunziro awo limaganiziridwa pambuyo pokambirana ndi dokotala komanso wophunzitsa masewera olimbitsa thupi. Komanso Werengani: Core Workouts
Kwa anthu omwe amakhala ndi moyo wongokhala, makalasi okhala ndi zolimbitsa thupi zambiri komanso zolemetsa zopepuka ndizofunikira: zimakulolani kuti muchotse mwachangu zotsatira zakusachita masewera olimbitsa thupi - kukula kwa kunenepa kwambiri, kufooka kwa minofu, kusokonezeka kwa metabolic. Iwo omwe akufuna kukhala ndi thupi lolimba, lopangidwa ndi mpumulo, koma osati minofu yopopera, adzayamikira kwambiri mphamvu ya maphunziro a Bodypump.