kulimbitsa thupi kunyumba kuti muchepetse kunenepa: zosankha zisanu zakonzedwa kale ndi zithunzi!

Pali njira zambiri zochitira masewera olimbitsa thupi kunyumba, koma imodzi mwazinthu zodziwika kwambiri zochepetsera thupi ndikuwotcha mafuta ndikuphunzitsa dera. Simunayese pulogalamuyi kapena kuyang'ana mtundu watsopano wa kukhazikitsa kwake? Tikukupatsirani dongosolo lokonzekera masewera olimbitsa thupi kunyumba kwa atsikana, zomwe zingakuthandizeni kuchepetsa thupi ndikuchotsa madera ovuta ndikuwotcha mafuta ochulukirapo.

Maphunziro ozungulira ndizovuta 4-8 zolimbitsa thupi za thupi lonse, zobwerezedwa pang'ono. Mutha kudzitengera nokha mndandanda wa masewera olimbitsa thupi, nthawi yomwe mukuphedwa komanso kuchuluka kwa zipolopolo.

Maphunziro ozungulira amachitika mwachangu, masewerawa amachitidwa motsatizana popanda kupuma (kapena ali wamfupi kwambiri), kuyimitsa kumakhala pakati pa mabwalo. Mutha kuphunzitsa ngati kuwonda komanso kugwiritsa ntchito zida zowonjezera.

Kodi mungayendetse bwanji maphunziro ozungulira?

Maphunziro ozungulira kunyumba kwa atsikana nthawi zambiri amaphatikizapo masewera olimbitsa thupi a magulu onse a minofu kumtunda ndi kumunsi kwa thupi. Ngakhale mukufunikira kusintha kokha, mwachitsanzo, m'chiuno, musaiwale za masewera olimbitsa thupi a mikono ndi mimba. Zochita zosiyanasiyana zolimbitsa thupi komanso kulemedwa ndi kuchuluka kwa minofu kumathandizira kuwotcha zopatsa mphamvu zambiri ndikuwonjezera mphamvu ya maphunzirowo. Ngati muli ndi vuto linalake, mutha kuwonjezera masewera olimbitsa thupi omwe amayang'ana kwambiri gawoli.

Malamulo oyambira pakukhazikitsa maphunziro adera pakutaya mafuta:

• Maphunziro ozungulira amaphatikizapo 4-8 ya masewera olimbitsa thupi ndi mphamvu ndi katundu wa thupi lonse.
• Zolimbitsa thupi zimachitika kamodzi kokha popanda kusokoneza (kapena kusokoneza pang'ono mu masekondi 10-20).
• Zochita zolimbitsa thupi zimachitidwa pa invoice kapena munthawi yake (osachepera 10 kubwereza kapena masekondi 20 panthawi).
• Pakati pa mabwalo ayenera kupuma 1 mpaka 3 mphindi.
• Kuchuluka kwa kuzungulira kumadzifotokozera okha, koma nthawi zambiri maphunziro ozungulira amakhala pafupifupi mphindi 30.

Ngati mukufuna kuchepetsa thupi, chitani masewera olimbitsa thupi kunyumba 3-5 pa sabata kwa mphindi 30 (kupatula kutentha ndi kuzizira). Monga mukuchitira kunyumba popanda mphunzitsi, kusintha katundu wawo paokha. Osapitilira, koma musaiwale kuti popanda kupita patsogolo palibe zotsatira. Pang'onopang'ono onjezani nthawi yochita masewera olimbitsa thupi, onjezerani kulemera kwa dumbbell, kuchepetsa nthawi yopuma pakati pa kuzungulira kuti muthandize kuthamanga kwa masewera olimbitsa thupi.

Ubwino wa maphunziro a dera pakuchepetsa thupi:

• Chifukwa cha kulimbitsa thupi kozungulira mudzawotcha mafuta ndikuchepetsa thupi. Zochita zolimbitsa thupi zamagulu onse a minofu zipangitsa kuti thupi lanu likhale lokwanira komanso zotanuka, popanda madera ovuta.
• Maphunziro ozungulira amalimbitsa minofu, amathandizira kupirira kwa mtima ndi minofu. Ichi ndi chachikulu kulimbitsa thupi dongosolo mtima.
• Nthawi zonse mudzatha kusintha nthawi ndi mphamvu ya maphunziro a dera. Mapulogalamu otere ndi osavuta kutsatira, amasinthasintha komanso omasuka.
• Izi ndizopulumutsa nthawi, chifukwa maphunziro ozungulira kunyumba amakhala ndi mtengo wapamwamba wamagetsi. Amathandizira kufulumizitsa kagayidwe kanu ndikuyendetsa njira yowonjezera yowotcha mafuta m'thupi.
• Mufunika zida zowonjezera zochepa zophunzirira.

Zonse zokhudza maphunziro a TABATA

Contraindications pa maphunziro a dera:

• Kuchita masewera olimbitsa thupi ofooka (ophunzira masewerawa)
• Matenda a mtima
• Opaleshoni yaposachedwa kapena kuvulala
• Mavuto ndi dongosolo la minofu ndi mafupa kapena mafupa
• Mimba ndi nthawi ya postpartum (osachepera miyezi 2)

Ngati muli ndi matenda ena osagwirizana ndi ntchito yogwira, musanachite maphunziro ozungulira kunyumba funsani dokotala.

Zolimbitsa thupi zophunzitsira dera kunyumba

Tikukupatsirani dongosolo lokonzekera masewera olimbitsa thupi kunyumba. Pulogalamuyi ndi yoyenera atsikana omwe akufuna kuchepetsa thupi, kuwotcha mafuta ndi minofu yamtundu. Ngati ena zolimbitsa thupi sizikukwanira, mutha kuwachotsa papulogalamuyo kuti agwiritse ntchito mtundu wosinthidwa wamasewerawo kapena m'malo ndi zina zomwe mungasankhe.

Maphunziro a circuit performance circuit

Timapereka maphunziro ozungulira kunyumba, omwe adzaphatikizepo masewera olimbitsa thupi osiyanasiyana m'malo onse ovuta. Izi zidzathandiza kuphunzitsa bwino kwambiri. Pulogalamuyi iphatikiza mitundu yolimbitsa thupi iyi (m'mabulaketi muli zitsanzo zenizeni):

• Kuchita masewera olimbitsa thupi a Cardio ndikutsindika pamimba (kuthamanga mokweza kukweza mawondo ake, burpee, kuthamanga mopingasa, nkhanu, kulumpha mu lamba pokweza miyendo)
• Zochita za Cardio ndikugogomezera miyendo (kudumpha kotsatira, kulumpha mapapu, kulumpha madigiri 180, kulumpha mu squat yaikulu, sumo squat kudumpha ndi)
• Kuchita masewera olimbitsa thupi kumtunda (zosindikiza za benchi za dumbbell pamapewa, pushups, pushups for triceps, kukweza manja pa biceps, kufalitsa manja potsetsereka kumbuyo)
• Zolimbitsa thupi za m'mimba (kupotoza, kupotoza kawiri, kukhudza zala, kukweza miyendo, kupotoza kwa Russia)
• Phunga lolimbitsa thupi (thabwa lakumbali, thabwa logwira mapewa, ntchito ya miyendo mu lamba, kangaude, kuyenda mu lamba)
• Kuchita masewera olimbitsa thupi kwa miyendo ndi dumbbell (kulowera m'mbali, kuloza, kulowera kutsogolo, squat ndi dumbbells, kupha anthu)
• Zochita zolimbitsa thupi za miyendo pansi (Nyendo yam'mbali ikweze pamiyendo yonse inayi, tembenuzani mwendo lumo kukweza mwendo kumbali yogwada makwerero a mlatho)

Kulimbitsa thupi kulikonse kumaphatikizapo masewera olimbitsa thupi amodzi. Ngati masewerawa achitidwa mbali zosiyanasiyana (mwachitsanzo, kupuma), ndiye sinthani dzanja kudzera mu bwalo.

Zolimbitsa thupi mu chiwembu chathu zimagawidwa m'masiku 5. Mutha kuphunzitsa 3-5 pa sabata pazosankha zanu, ingoyendetsa pulogalamu iliyonse imodzi pambuyo pa inzake. Mwachitsanzo, ngati maphunziro 3 pa sabata: Lolemba - tsiku 1, Lachitatu - tsiku 2 Loweruka - tsiku 3 Lolemba - tsiku 4 , Ndi zina zotero. (masiku a sabata atha kukhala chilichonse). Zochita zolimbitsa thupi zimamaliza pa invoice kapena munthawi yake momwe muli omasuka, mutha kuyang'ana kwambiri dongosolo lomwe lili pansipa. Kuchuluka kwa zozungulira kumatanthawuza kuthekera kwake komanso kutengera nthawi yonse ya phunzirolo.

Makanema 20 apamwamba othandiza anthu kuti azichepetsa thupi

Konzani maphunziro ozungulira kwa oyamba kumene:

• Ntchito iliyonse imachitika kwa masekondi 20-30 kapena 10-20 reps.
• Zina pakati pa masewera olimbitsa thupi 10-15 masekondi.
• Pumulani pakati pa kuzungulira kwa mphindi 2-3.
• Okwana maphunziro nthawi 15-25 mphindi.

Konzekerani masewera olimbitsa thupi kuti mupite patsogolo:

• Ntchito iliyonse imachitika kwa masekondi 40-50 kapena kubwereza 15-30.
• Zina pakati pa masewera olimbitsa thupi 5-10 masekondi.
• Pumulani pakati pa kuzungulira kwa mphindi 1-2.
• Nthawi yolimbitsa thupi yonse 30-40 mphindi.

Powerengera masekondi 30 ntchito / masekondi 15 kupumula:

The timer kwa 45 masekondi ntchito / 15 masekondi kupuma:

Zolimbitsa thupi zophunzitsira dera

Zochita zolimbitsa thupi makamaka (koma osati) ziyenera kuchitidwa mu dongosolo lomwe lilipo pokhudzana ndi kupumula magulu a minofu ndi kubwezeretsa kupuma pambuyo pa cardio.

tsiku 1

1. Kudumphadumpha

2. - Kukhudza phewa lamba

3. Squat yokhala ndi ma dumbbells

4. Kupotoza

5. Burpee (njira yosankha)

6. Kukweza mwendo wammbali mbali zonse zinayi

7. Amakweza manja pa biceps

tsiku 2

1. Kuswana manja m'malo otsetsereka

2. Kudumpha madigiri 180

3. Kukweza mwendo

4. Lunge m'malo

5. Kutakasa kwa miyendo mu lamba

6. Kuthamanga ndi kukweza kwa mawondo

7. Tsikira mwendo

tsiku 3

1. Lunge lotsatira

2. Kuthamanga Kwambiri

3. Kupotoza kwa Russia

4. Lumo

5. Makapu a mapewa, mikono ndi chifuwa

6. Pitani m malo ambiri

7. Mbali yam'mbali

tsiku 4

1. Makina osindikizira a benchi ya Dumbbell pamapewa

2. Kulumpha mapapu

3. Kupindika kawiri

4. Kuwonongeka

5. Nkhanu

6. Kukweza mwendo kumbali yomwe ndimagwada

7. Kuyenda mu bala

tsiku 5

1. Lunges patsogolo

2. Kuthamangitsidwa kwa ma triceps

3. Kulumpha chingwe ndi kukweza miyendo

4. Kukweza miyendo mu mlatho

5. Kangaude

6. Sumo squats ndikudumpha

7. Gwirani mapazi

Malangizo ogwiritsira ntchito pie:

• Nthawi zonse yambani masewera olimbitsa thupi ndi kutentha ndikumaliza ndi kugunda (kutambasula) nthawi yawo idzakhala yosachepera mphindi 5.
• Nthawi zonse ankachita masewera olimbitsa thupi ngakhale kunyumba mu nsapato zamasewera (sneakers). Onetsetsani kuti muwone nsapato zathu zapamwamba zazimayi zothamanga kuti mukhale olimba.
• Musaiwale za madzi! Imwani madzi okwanira 1 galasi kwa mphindi 30 musanachite masewera olimbitsa thupi komanso makapu awiri amadzi mukamaliza masewera olimbitsa thupi. Pamakalasi, yesani kuonetsetsa kuti mumamwa madzi mphindi 2 zilizonse, ndikupanga ma SIP ang'onoang'ono.
• Osachita masewera olimbitsa thupi m'mimba, chakudya chiyenera kukhala maola 1.5-2 musanayambe maphunziro a dera.
• Maphunziro ozungulira ayenera kuphatikizapo masewera olimbitsa thupi a magulu onse a minofu. Mungaphatikizepo zolimbitsa thupi za malo omwe mukufuna (mwachitsanzo miyendo), koma pamenepa, mphamvu ya maphunziro a dera kuti muwonde komanso kuwotcha mafuta kumachepetsedwa.
• Kumbukirani kuti kuwonda sikofunikira kokha kuchita masewera olimbitsa thupi nthawi zonse, komanso kusunga mlingo wa tsiku ndi tsiku wa zopatsa mphamvu. Ngakhale kuchita masewera olimbitsa thupi tsiku ndi tsiku sikungakutsogolereni ku zotsatira popanda chakudya choyenera.
• Ngati mukuyang'ana masewera olimbitsa thupi kwa oyamba kumene, yang'anani pa zosankha zathu mavidiyo osavuta kutengera kuyenda mofulumira.

Makanema 5 okhala ndi maphunziro ozungulira kunyumba

Ngati mumakonda kukhala nawo pamapulogalamu amakanema omalizidwa, onani mavidiyo athu olimbitsa thupi kunyumba kuti muchepetse thupi mu Russian. Kuchita bwino kulimbitsa thupi kwa kuwonda kudzakuthandizani kuchotsa madera ovuta ndikulimbitsa thupi.

1. Ekaterina Kononova: Maphunziro oyendera dera kunyumba (mphindi 25)

2. Bwenzi Lolimbitsa Thupi, kulimbitsa thupi kwa amayi (Mphindi 10)

3. Kulimbitsa thupi kwa Bosu kwa thupi lonse ndi ma dumbbells (mphindi 20)

4. Zolimbitsa thupi za Bosu zozungulira kwa oyamba kumene (Mphindi 10)

5. Ekaterina Kononova: maphunziro ozungulira minofu ya thupi lonse (mphindi 25)

Ngati mukufuna kusintha masewera olimbitsa thupi kapena kusintha maphunziro ozungulira kunyumba, onani machitidwe athu okonzekera:

• Zochita 50 zapamwamba zam'mimba zapakhomo
• Top 50 kwa miyendo kunyumba
• Zochita 20 zapamwamba zanja kunyumba

Kwa kuwonda Ndi ma dumbbells