Kuchita zolimbitsa thupi m'nyumba

Simuyenera kuchita masewera olimbitsa thupi kapena kugula zida zapamwamba kuti mulimbitsa thupi. Mutha kuchita masewera olimbitsa thupi kunyumba.

Kuti muthe kulimbitsa thupi kwathunthu, chizolowezi chanu chizikhala ndi magawo atatu:

• Kuchita masewera olimbitsa thupi. Uwu ndi mtundu uliwonse wa masewera olimbitsa thupi omwe amagwiritsa ntchito minofu yayikulu mthupi lanu ndikupweteketsani mtima.
• Zochita zolimbitsa. Zochita izi zimatambasula minofu yanu kuti isinthike bwino komanso kuyenda kwamagulu anu.
• Kulimbitsa mphamvu. Zochita izi zimagwiritsa ntchito minofu yanu kuti ikhale yolimba ndikuthandizira kumanga mafupa olimba.

Ziribe kanthu mtundu wa masewera olimbitsa thupi omwe mungasankhe, yesetsani kuwonetsetsa kuti zikuphatikiza zolimbitsa thupi mgulu lililonse mwa magulu atatuwa.

Ngati mwakhala osagwira ntchito kwakanthawi kapena muli ndi thanzi labwino, muyenera kuwona omwe amakuthandizani asanayambe masewera olimbitsa thupi.

Maphunziro a dera ndi mtundu umodzi wazomwe mungachite mosavuta kunyumba. Zimaphatikizapo kuchita kuphulika kwakanthawi kogwiritsa ntchito zolimbitsa thupi pogwiritsa ntchito zolemera zopepuka. Mukusintha kuchoka pagulu limodzi mpaka kumapeto osapumira. Uku ndi kuchita masewera olimbitsa thupi komwe kumakulitsa mtima wanu.

Nayi njira yophunzitsira dera yomwe mungachite kunyumba. Pazochita zolimbitsa thupi zolemera, yambani ndi mapaundi 2 mpaka 5 (lb), kapena 1 mpaka 2.25 kg, zolemera pamanja ndikuwonjezera kulemera mukamalimba. Ngati mulibe zolemera pamanja, mutha kupanga zanu podzaza mitsuko ya mkaka wokwanira galoni (lita) ndi madzi.

• Konzekera. Pezani magazi anu akuyenda poyenda m'malo. Onjezani kutambasula kwamphamvu pobweretsa bondo lanu mpaka pachifuwa pamene mukuyenda. Kutenthetsa ndi kutambasula minofu yanu kumathandiza kupewa kuvulala. Muyenera kupitiriza kutenthetsa mpaka thupi lanu lizitentha ndipo mukuyamba kutuluka thukuta.
• Mikwendo 15 yamiyendo. Kusunga miyendo yanu m'chiuno kutambalala ndikumbuyo kumbuyo kwanu, pang'onopang'ono kukhotetsa m'chiuno ndi mawondo anu mpaka ntchafu zanu zikufanana pansi. Bwererani poyambira.
• 15 paphewa limakweza. Imani molunjika ndi mapazi anu kutalika kwa m'chiuno. Gwirani zolemera mmanja mwanu ndi mbali zanu. Tulutsani ndikukweza manja anu kumbali yanu mpaka pamapewa anu. Osakhotesa m'manja. Chepetsani pang'onopang'ono.
• Mapapu 15. Kuchokera pamalo oimirira, pita patsogolo phazi limodzi. Bwerani bondo lanu lakumaso ndikutsitsa mchiuno mwanu mpaka ntchafu yanu yakutsogolo ili pafupi kufanana pansi. Bondo lanu lakumbuyo, bondo lanu, ndi phazi lanu lidzagweranso. Yesetsani kumbuyo kwanu molunjika. Pogwiritsa ntchito mwendo wanu wakutsogolo, bwererani kumalo oyambira. Bwerezani mbali inayo.
• Mapiko 15 a bicep. Imani ndi cholemera mdzanja limodzi. Sungani msana wanu molunjika. Pepani chigongono ndikubweretsa dzanja lanu ndi kulemera kwanu paphewa mutayang'ana manja anu. Khalani zigongono zanu m'mbali mwanu. Tulutsani ndi kubwereza mbali inayo. Muthanso kuchita zida zonse ziwiri nthawi imodzi.
• 12 mpaka 15 pushups bondo. Yambani ndi manja anu ndi mawondo. Manja anu ayenera kukhala pansi pamapewa anu ndikumaloza kutsogolo. Kuyendetsa thupi lanu molunjika, pendeketsani m'zigongono kuti chifuwa chanu chiziyenda pansi. Musalole kuti msana wanu usagwe. Limbikirani m'manja mwanu kuti mudzikankhire nokha. Ngati kuli kovuta kuchita pansi, mutha kuyimirira ndikuchita pushups pakhoma kapena pakauntala ya khitchini mpaka mutapeza mphamvu zokwanira zosunthira pansi.
• Ziphuphu 15. Gona chagada ndi mapazi anu atagwa pansi ndi mawondo anu akugwada. Zidendene zanu ziyenera kukhala pafupi phazi kutali matako anu. Lembani manja anu patsogolo pa chifuwa chanu. Tulutsani mpweya, tsitsani minofu yanu yam'mimba, ndipo pang'onopang'ono pindani kuti mutu, mapewa, ndi kumbuyo kwanu kuzichoka pamphasa. Sungani chibwano chanu pafupi ndi khosi lanu ndi kumbuyo kwanu pansi. Gwirani kwakanthawi ndikutulutsa.

Yambani pochita 1 kuzungulira kulimbitsa thupi uku. Mukamakula, bwerezani nthawi izi kawiri kapena katatu. Kuti muwonjezere vuto lina, chitani masekondi 30 akudumpha kapena kuthamanga pakati pa masewera olimbitsa thupi.

Mutha kuchita maphunziro a dera ndi masewera aliwonse omwe mungasankhe. Ingokhalani otsimikiza kuti mugunda magulu onse akulu akulu. Ngati mulibe zolemera, sankhani masewera olimbitsa thupi omwe amagwiritsa ntchito kulemera kwanu, monga squats ndi pushups. Muthanso kugwiritsa ntchito magulu osagwirizana. Lingaliro ndikuti musunthire ndikusuntha minofu kuchokera kumadera osiyanasiyana.

Yesetsani kuchita zolimbitsa thupi kawiri kapena katatu pasabata. Onetsetsani kuti mwapuma tsiku limodzi lathunthu pakati pa masiku omwe mwakhala mukugwira ntchito. Izi zimapatsa minofu yanu nthawi kuti achire. Zotsatira zabwino kwambiri, muyenera kukhala mukuchita masewera olimbitsa thupi osachepera maola 2 ndi mphindi 30 pa sabata.

American Council on Exercise (ACE) ili ndi zochitika zingapo zolimbitsa thupi zomwe zalembedwa patsamba lino - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Palinso mabuku ambiri azomwe mungachite kunyumba. Muthanso kupeza makanema olimba kapena ma DVD. Sankhani mabuku kapena makanema opangidwa ndi anthu omwe ali ndi ziphaso zolimbitsa thupi, monga kutsimikiziridwa ndi ACE kapena American College of Sports Medicine.

Itanani yemwe akukuthandizani nthawi yomweyo ngati muli ndi izi:

• Kupanikizika kapena kupweteka pachifuwa, paphewa, mkono, kapena khosi
• Kumva kudwala m'mimba mwako
• Kupweteka kwambiri
• Kuvuta kupuma kapena kupuma movutikira ngakhale mutasiya kuchita masewera olimbitsa thupi
• Mitu yopepuka

Kulimbitsa thupi - m'nyumba; Kuchita masewera olimbitsa thupi - m'nyumba

• Kukweza ndi kuchepetsa thupi

American Council patsamba lochita masewera olimbitsa thupi. Zowona: zoyambira zoyambira dera. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. Idapezeka pa Epulo 8, 2020.

American Council patsamba lochita masewera olimbitsa thupi. Zowona: zinthu zitatu zomwe pulogalamu iliyonse yochita zolimbitsa thupi iyenera kukhala nazo. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. Idapezeka pa Epulo 8, 2020.

Buchner DM, Kraus WE. Kuchita masewera olimbitsa thupi. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: mutu 13.

• Kuchita masewera olimbitsa thupi komanso kulimbitsa thupi