Zifukwa 10 Kugwira Ntchito Kwanu Sikugwira Ntchito

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Nthawi yanu ndi yamtengo wapatali, ndipo mphindi iliyonse yamtengo wapatali yomwe mumagwiritsa ntchito, mukufuna kuonetsetsa kuti mukupeza phindu labwino kwambiri pa ndalama zanu. Ndiye, mukupeza zotsatira zomwe mukufuna? Ngati thupi lanu silili lolimba kapena lopanda mphamvu monga momwe mungafunire, zikhoza kukhala kuti mukuchita zolakwika zazikulu zophunzitsira, zomwe zingasokoneze zoyesayesa za ochita masewera olimbitsa thupi.

Zachidziwikire, mwina mumadziwa zolakwika zowonekera kwambiri zomwe muyenera kupewa. Mwachitsanzo, kudumpha kutentha kwanu kumatha kukupangitsani kutopa msanga, kukulepheretsani kuzindikira kuthekera kwanu. Kuphatikiza apo, kudalira wokwera masitepe kapena wophunzitsira elliptical kumatha kukulolani kuti mukhalebe nthawi yayitali, koma zimachepetsa kwambiri zovuta zomwe zimatsikira m'thupi lanu komanso kuchuluka kwa ma calories omwe mumawotcha. Nanga bwanji za zolakwika zomwe simukuzidziwa bwino? Pano, tikambirana zina mwazobisika - koma zochepa - zolimbitsa thupi zolimbitsa thupi komanso zolimbitsa thupi zomwe zimakonda kuphulika, ndikuwonetsani momwe angakonzere ndi zosintha zopanda ntchito.

ZOCHITIKA 10 ZA UFITI

Anthu amapanga zolakwitsa zazing'ono koma zokwera mtengo pochita masewera olimbitsa thupi tsiku lililonse, ndipo kusintha kamodzi kokha kumakhudza kwambiri zotsatira zawo, atero wophunzitsa ku Los Angeles Ken Alan, mneneri wa American Council on Exercise. Tithokoze Alan komanso gulu la akatswiri omwe amapimidwa pazolakwika izi, mudzalakwitsa zolimbitsa thupi zanu ndikuwona zabwino zambiri, ndipo nthawi yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi idzakhala yabwino komanso yogwiritsira ntchito bwino. Timayamba ndi zolakwika zisanu zomwe zimachitika nthawi zambiri pochita masewera olimbitsa thupi, ndiye tiwona mayendedwe asanu omwe amasinthidwa pafupipafupi.

NJIRA

1. Zolakwika Kukwatiwa ndi chizolowezi chanu champhamvu

Zoona zake Mukamachita zomwezo mobwerezabwereza, minofu yanu imatha kusintha; Muyenera kuti mugwere chigwa chifukwa chilichonse chochita masewera olimbitsa thupi chimangoyambitsa ulusi wochepa chabe wa minofu. Komabe, ngati mungalimbane ndi minofu yanu kuchokera kumakona osiyanasiyana powonjezera kapena kusinthana kosunthika nthawi ndi nthawi, mumakhala ndi ulusi wochulukirapo ndikuchita bwino komanso kulimba.

Kukonza Pa gulu lililonse laminyewa, phunzirani zina zowonjezera 2 kapena 3, kuyesa ma angles ndi zida zatsopano. (Ngati simungapeze malangizo kuchokera kwa wophunzitsa, pali mabuku ndi makanema ambiri omwe amakonzedwa mwanjira iliyonse ya gawo lililonse la thupi.) Mwachitsanzo, ngati mumakonda kusindikiza pachifuwa pachifuwa pa benchi, yesetsani kutsamira. Ngati mumagwiritsa ntchito makina osindikizira pachifuwa, yesani chosindikizira pachifuwa cha dumbbell kapena chosindikizira cha benchi ndi barbell. Wonjezerani nyimbo zanu mokwanira kuti mutha kusintha chizolowezi chanu pakadutsa milungu 6-8 iliyonse.

2. Zolakwitsa pas Kugwiritsa ntchito ma reps anu mwachangu kwambiri

Zoona zake Ngati mukulitsa kubwereza kwanu pophunzitsa mphamvu, mudzakhala mukugwiritsa ntchito mphamvu m'malo mwa mphamvu ya minofu. Simungakhale ndi chidwi chomwecho pakupanga minofu, ndipo simudzawotcha mafuta ambiri.Mudzakhalanso pachiwopsezo chovulala pakuphunzitsidwa monga minyewa yong'ambika kapena minofu yolumikizana.

Kukonza Tengani masekondi 6 kubwereza kulikonse: 2 masekondi kuti mukweze kulemera kwake ndi 4 masekondi kuti muchepetse. (Popeza muli ndi mphamvu yokoka kuti ikuthandizeni kuchepetsa kulemera kwake, muyenera kuchepetsa kwambiri pa gawoli kuti mupatse minofu yanu vuto lokwanira.) Akatswiri athu amavomereza kuti kuchepetsa pang'onopang'ono ndiko kusintha kwakukulu komwe mungapange kuti mupeze. zotsatira zabwino kuchokera ku maphunziro a mphamvu.

3. Zolakwika Kuchita masewera olimbitsa thupi kwambiri, nthawi zambiri

Zoona zake Ngati simupumula mokwanira pakati pa kulimbitsa thupi mwamphamvu kapena mphamvu, mudzaleka kupita patsogolo ndipo mwina mutha kutaya mphamvu zomwe mwapeza. Mwinanso mumatha kutopa ndi masewera olimbitsa thupi.

Kukonza Kuti minofu yanu ikhale yabwino komanso kukhudzika kwanu, gwiritsani ntchito masewera olimbitsa thupi afupikitsa, amphamvu (mwachitsanzo, mphindi 20) ndi masiku atali, osavuta (mphindi 40-60). Osapitako kopitilira kawiri pa sabata. Kumbukirani kuti mukamaphunzitsa kwambiri, thupi lanu limafunikira nthawi yochulukirapo. Ndibwino kuchita masewera olimbitsa thupi angapo ndikupumula tsiku limodzi sabata iliyonse. Pakulimbitsa mphamvu, tengani tsiku limodzi lopuma pakati pa magawo omwe amagwira ntchito limodzi la minofu.

4. Zolakwika Kuphimba pa cardio yanu

Zoona zake Kutsatira kulimbitsa thupi komweko kwa aerobic kumatha kuwononga zotsatira zanu monganso kukankha kwambiri. Kuti mukhale ndi thanzi labwino (zomwe zimakuthandizani kuti muwotche mafuta ambiri osagwira ntchito pang'ono), muyenera kutuluka kunja kwa malo anu otonthoza kangapo pa sabata, mpaka pomwe mumakhala wopindika ndipo mumatha kumva kuti mtima wanu ukugunda.

Kukonza M'malo mozolowera kapena kuchita zolimbitsa thupi nthawi zonse, sakanizani mozama mwamphamvu kawiri pamlungu. Mwachitsanzo, mutatha kutenthetsa kwa mphindi 10 pa treadmill, onjezerani liwiro kapena yendani kwa masekondi 30 mpaka 1 miniti, kenako bwererani ndi mphindi 1-3 zolimbitsa thupi zosavuta. Pitilizani kusinthana kwa mphindi 10-20, kenako kuzizirirani. Mwinanso mungafune kuchita nthawi yayitali kwambiri - iti, mphindi 5 - pomwe simukankha mwamphamvu monga momwe mumachitira ndi zazifupi.

5. Zolemba zabodza Kukweza kulemera kolakwika

Zoona zake Mukakweza zolemera zomwe ndizopepuka kwambiri, simudzawona kusintha kwamphamvu, kamvekedwe kamvekedwe kapena kachulukidwe ka mafupa. Ngati mungakweze zolemera zolemera kwambiri, mutha kusiya mawonekedwe oyenera, ndikuwonjezera ngozi yanu. Mudzakakamizidwanso kuti mutenge minofu yowonjezera, mwachitsanzo, kugwiritsa ntchito thupi lanu lonse kuti mutsirize mapiringa a biceps, motero muzitha kunyengerera minofu yomwe mukuchita bwino.

Kukonza Pomanga nyonga yayikulu kwambiri, bwerezani kubwereza kwa 4-6 pa seti iliyonse; kuti muwonjezere mphamvu zolimbitsa thupi, chitani kubwereza 8-12 pa seti iliyonse, kusankha zolemera zokwanira kuti muvutike podutsa maulendo angapo omaliza, koma osalemera kwambiri moti mawonekedwe anu amagwa. Mukafika kumapeto kwanu ndikuwona kuti mutha kuchita ina, onjezerani kulemera kwa 5-10 peresenti. Mutha kupeza kuti mukachulukitsa kuchuluka kwa kulemera kwanu komwe mukugwiritsa ntchito, mudzatsikira kuzowerengera zochepa, zomwe zili bwino, bola ngati minofu yanu yolumikizidwa itopa ndi womaliza. Osadandaula: Kukayamba kutopa sikungakusiyeni muli ndi minofu yayikulu.

ZOCHITA

6. Squat

Faux pa Kulola mawondo anu kuwombera patsogolo pa zala zanu, kukweza zidendene zanu, kugwetsa mawondo anu mkati Zowona Zolakwa izi zimayika kupanikizika kwakukulu pamatenda ndi mitsempha ya bondo.

Kukonza Kugwira dumbbell m'dzanja lililonse, imani ndi mapazi anu motalikirana m'chiuno-m'lifupi, miyendo yowongoka koma yosakhoma, chifuwa chikwezedwe, abs osagwirizana. Sungani kulemera kwa zidendene ndikugwada pansi kuti mukhale pansi ndi pansi, kutsitsa ntchafu kuti zikhale zofanana ndi malo momwe zingathere, thunthu lolunjika ndi mawondo ogwirizana ndi akakolo (awonetsedwa). Wongolani miyendo kuti muyimirire. Amalimbitsa matako, ma quadriceps ndi ma hamstrings

7. Bent-over lat mzere

Zolakwitsa pas Kukulunga msana wanu osasunthika mchiuno mwanu, kukoka zolemera kumtunda kwakumbuyo kwanu Zowona Zolakwitsa izi zimapanikiza msana wanu ndikuchepetsa kufunikira kwa minofu yanu yakumbuyo, ndikupangitsa kuti kusunthaku kukhale kovuta.

Kukonza Imani ndi mapazi motalikirana m'chiuno-m'lifupi ndikugwira dumbbell m'dzanja lililonse, mikono ndi mbali. Maondo mawondo ndi kusuntha kutsogolo kuchokera m'chiuno pafupifupi madigiri 90. Lolani mikono ikhale pamzere ndi mapewa, manja atayang'ana mkati. Dulani masamba amapewa pansi ndi pamodzi; kukhazikika thupi, kupindika m'zigongono mpaka m'chiuno mpaka mikono yakumtunda ikugwirizana ndi thunthu ndipo mikono yakutsogolo imangoyang'ana pansi, zikwapu zikuloza pansi (zowonetsedwa). Pepani mikono kuti muyambitse popanda kusintha torso. Imalimbitsa kumbuyo kumbuyo, mapewa kumbuyo ndi ma biceps

8. Triceps kickback

Faux pa Gwedezani mkono wanu wapamwamba, kugwetsa phewa lanu moyang'anizana, kuyesa kukweza mkono wanu ndi kulemera kwambiri kumbuyo kwanu Zowona Mukapanga zolakwitsa izi, ma triceps anu samatsutsidwa mokwanira, ndipo inunso mutha kupsinjika paphewa lanu zigongono.

Kukonza Gwirani cholumikizira kudzanja lanu lamanja ndikuyimilira kumanja kwa mbali yayitali ya benchi, mapazi m'lifupi m'lifupi kapena mopumira. (Inunso mutha kugwada pa benchi ndi bondo lanu lakumanzere.) Flex patsogolo m'chiuno pafupifupi madigiri 90, ndikuyika dzanja lamanzere pa benchi kuti muthandizidwe. Kuyika torso mokhazikika, kukhotetsa chigongono chakumanja kotero mkono wakumwamba ndi wofanana ndi nthaka ndipo mkono wakutsogolo umangoyang'ana pansi, kanjedza moyang'anizana. Ikani chigongono pafupi ndi m'chiuno ndi kutuluka kwa ABS. Kusungabe mkono wapamwamba, gwiritsani ntchito triceps kuti mutambasule mkono kumbuyo kwanu mpaka kumapeto kwa dumbbell point (kuwonetsedwa). Pepani chigongono kuti mubwerere kumalo ozungulira. Imalimbitsa ma triceps

9. Crunch

Faux pa Kugwedeza khosi lanu, osakweza mapewa, kulephera kuchita nawo izi Zolakwitsa izi zimakupweteketsani khosi, ndipo kutuluka kwanu sikungakhale kolimba.

Kukonza Gona chagwada ndi mawondo opindika ndi mapazi atagona pa mphasa, m'lifupi mchiuno mosiyana. Ikani manja kumbuyo kwa mutu, zala zazikulu m'manja mwa makutu, zala zosatsegulidwa. Gwirani zigongono m'mbali. Kutengera abs, kujambula m'chiuno ndi nthiti zotsika pamodzi, kusunga matako kumasuka. Popanda kukoka pakhosi kapena kujambula, gundani ndikutsogolo, kusunga mutu ndi khosi kumasuka ngati masamba amapewa akunyamula mphasa (yowonetsedwa). Gwirani, kenako pang'onopang'ono muchepetse pansi. Imalimbitsa m'mimba

10. Dumbbell benchi ntchentche

Zolakwitsa pas Kutsitsa manja anu kutali kwambiri Zowona Kulakwitsa kumeneku kumakupangitsani kupsinjika kwakukulu pamapewa anu ndi ma rotator cuff, minofu yofewa yomwe imakhala pansi pa mapewa. Kuphatikiza apo, zimakhala zovuta kukanikiza manja mmwamba ndikugwiritsa ntchito bwino minofu ya pachifuwa.

Kukonza Gonani moyang'anizana pa benchi, maondo opindika ndi mapazi m'mphepete. Gwirani cholumikizira m'manja, manja atambasulidwa chapakatikati, mozungulira pang'ono, mitengo ya kanjedza mkati. Mgwirizano wa abs ndikusunga chibwano. Kusunga chigongono, chigongono chotsikira ndikutuluka mpaka atakhala nawo pafupi kapena pang'ono pansi pamapewa (akuwonetsedwa). Lembani ma dumbbells mpaka pomwe mungayambire, osalola kuti ma dumbbells akhudze kapena kulola masamba amapewa kuti atuluke pabenchi. Imalimbitsa chifuwa ndi mapewa akutsogolo

tsimikizirani zolakwika malingaliro anu

Maganizo anu atha kukhala kusintha komaliza komwe mukufunikira kuti muwonjezere zotsatira zanu. Pewani zolakwika zitatu izi:

Kuyang'ana pa manambala

M'malo modandaula za kuchuluka kwa ma calories omwe mumawotcha kapena masitepe omwe mumakwera, yang'anani pa mphamvu ndi mphamvu zomwe mumamva komanso momwe mumathandizira thupi lanu. Ngakhale kuwunika kuchuluka kwanu ndikugwiritsa ntchito manambala kuti muwonetsetse kuti mukusakaniza zinthu mokwanira ndikofunikira kuti mupite patsogolo, muyenera kungodziwa, osati kukonza.

Kuyang'ana mbali imodzi ya thupi

Kuganizira kwambiri za "vuto" lanu kumatha kubwereranso, kukupangitsani kunyalanyaza magulu ena am'mimba omwe ndi ofunikira mawonekedwe anu monga momwe aliri olimba. Mwachitsanzo, ngati pakati panu ndiye nkhawa yanu yayikulu, kuchita mazana a crunches sindiko yankho; Zachidziwikire, yesetsani kuchita masewera olimbitsa thupi, koma musaiwale kuti kukhala ndi chifuwa, msana ndi mapewa kumatha kuyika chidwi chanu pakatikati. Nthawi zonse yesetsani kuchita masewera olimbitsa thupi.

Kuthawa kutali ndi zomwe sizikudziwika

Ndikwachilengedwe kuchita mantha ndi zida zomwe simunagwiritsepo ntchito kapena makalasi omwe simunatengepo. Koma kupita kudera latsopano atha kukhala tikiti yopita ku zotsatira zabwino. Ngati mwakhala mukupewa zolemera zaulere, funsani wophunzitsa kuti akuphunzitseni zoyeserera zochepa; ngati mwathawa Spinning, kukwera njinga. Kudutsanso mantha anu kukupatsaninso chidziwitso chakuchita ndi chidaliro - ndipo ndi chiyani chomwe chingamve bwino kuposa kugonjetsa zosadziwika?

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