Njira 3 Zotsata Maphunziro Anu Amphamvu

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Ngati mutha kusindikiza benchi kapena squat kulemera kwambiri lero kuposa momwe mungathere mwezi watha, zikuwonekeratu kuti mukukula. Koma kunyamula kettlebell yolemetsa si njira yokhayo yodziwira ngati kulimbitsa mphamvu kwanu kulipira. Onani njira zitatu izi kuti muwone momwe mukuyendera ndikudziwa motsimikiza kuti mukupeza nyonga.

Tsatirani Mtima Wanu

Si chinsinsi kuti kuchita masewera olimbitsa thupi kumabwezeretsa kugunda kwamtima kwanu. Koma kutsatira lamuloli kumatha kukuthandizani kuti mupeze mphamvu komanso kusintha kwamtima. "Ngati mukukhala wamphamvu, kugunda kwa mtima kwanu sikungadumphe kwambiri mukamakweza zolemera zomwezo mtsogolo," atero a Josh Ax, katswiri wodziwika bwino wazakudya komanso woyambitsa nawo pulogalamu yophunzitsira nthawi ya BurstFIT . Kuti muwone mphamvu yanu motere, valani zowunika pamtima mukamagwira ntchito ndipo nthawi zonse muziyang'ana zomwe zalembedwa pambuyo pake.

Khalanibe Oyang'anira Ntchito Zanyumba

Mutha kudziwa kwambiri za kulemera komwe mungakweze mukayima kutsogolo kwa mzere wazitsulo. Koma chimodzi mwazifukwa zazikulu zogwiritsira ntchito mphamvu zanu ndi zomwe mumachita kunja za masewera olimbitsa thupi kumva mosavuta. "Mphamvu zanu zikayamba kuyenda bwino, mudzazindikira kuti mumakhala ndi nthawi yosavuta yochita ntchito zosavuta za tsiku ndi tsiku," akutero Todd Miller, Ph.D., komanso wachiwiri kwa purezidenti wa National Strength and Conditioning Association. Samalani momwe mumamvera mukuchita chilichonse kuyambira kunyamula zakudya kapena mwana kukwera masitepe mpaka kutsegula mitsuko kukhitchini. "Ntchito zonsezi sizikhala zotopetsa mphamvu zanu zikamakula," akutero.

Yesani Tracker Yatsopano

Kuchuluka kwa masitepe omwe mumatenga tsiku lililonse ndikosavuta kutsatira, chifukwa cha kuchuluka kwa otsata zochitika pamsika. Koma PUSH, gulu latsopano lomwe likupezeka Novembala 3, ndilo loyamba lomwe limalonjeza kuyesa mphamvu zanu. Imayang'anitsitsa kuyambiranso kwa zochitika zilizonse zomwe mumachita ndikuwerengera mphamvu yanu, mphamvu, kulimbitsa thupi, komanso kuthamanga kwanu. Ndi pulogalamu yomwe ikuphatikizidwayo, mutha kuyang'ana m'mbuyo momwe mwapitira patsogolo ndikugawana ziwerengero ndi abwenzi kapena wophunzitsa kuti akhalebe ndi mlandu.

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