Njira 7 Zomwe Mungakhalire Okhazikika ndi Okhazikika Mofulumira

Zamkati

• Kutentha Kwambiri
• Mwendo Umodzi
• Off-Center Moves
• Onjezani Zopotoza ndi Zotembenuka
• Kwezani Kupendekera
• Sakanizani ndi Match
• Ikani Paketi Kuti Muchotse
• Onaninso za

Si chinsinsi kuti kukhala bwino kumafuna nthawi ndi khama. Kupatula apo, ngati kukonza kwachangu kulikonse, zonena zazambiri zausiku zikadakhala zoona, tonse tikadakhala ndi matupi angwiro. Nkhani yabwino ndi inu angathe chitanipo kanthu kuti muthamangitse zotsatira zanu. Njira imodzi yotsimikizika: Sinthani zomwe mumachita milungu isanu ndi umodzi kapena isanu ndi umodzi. Minofu yanu imagwirizana ndi masewera olimbitsa thupi omwewo tsiku ndi tsiku (ganiziraninso ku kalasi yanu yoyamba ya bootcamp ndi momwe zinakhalira zosavuta pamene mukukula). Limbikitsani thupi lanu powonjezera ngodya yatsopano, kusakaniza dongosolo la masewera olimbitsa thupi anu, kapena kungowonjezera kupotoza kuti mutenge minofu ina.

Nawa maupangiri enanso asanu ndi awiri owonjezera kulimbitsa thupi kwanu.

Kutentha Kwambiri

Kutentha sikuyenera kukhala kotopetsa. Ngakhale kuti kuthamanga pa treadmill kungagwire ntchito bwino pamiyendo yanu, sikuthandiza kwenikweni kukonza minofu ya kumtunda kwa thupi lanu. Yesani kusintha kutentha kwanu kotopa ndi mtundu wosinthika.

"Kutentha kwamphamvu, thupi lonse kumatenga thupi lanu kupyolera mumayendedwe osiyanasiyana, kukulolani kuti muwonjeze kuyendayenda kwa minofu yomwe mudzakhala mukugwiritsa ntchito pochita masewera olimbitsa thupi," anatero Polly de Mille, RN, RCEP, CSCS, physiologist. ku Women's Sports Medicine Center ndi Chipatala cha Opaleshoni Yapadera ku New York. Yesani kusunthaku musanamalize kulimbitsa thupi kwanu.

Medicine Ball Woodchop: Imani ndi mapazi otalikirana pang'ono kusiyana ndi m'lifupi mwake mapewa ndikugwiritsitsani mpira wamankhwala wopepuka mpaka wapakati (ma 5 mpaka 6 lbs). Kanikizani m'chiuno mwanu ndikugwera mu squat pamene mukubweretsa mpira pansi kuti mugwire phazi lanu lakumanzere, shin, kapena bondo (malingana ndi kusinthasintha kwanu). Nyamukani mu squat momwemo nthawi yomweyo mutembenuka ndikukweza mpira ndi kudutsa mbali yanu, ngati kuti mukuuponyera paphewa lanu. Chitani ma seti 2 a ma lift 10 mbali iliyonse, mosinthana mbali iliyonse ikatha.

Mwendo Umodzi

Kusuntha kwa mwendo umodzi kumafuna kulumikizana kwa neuromuscular (nervous system and muscle) kuti akhazikike bondo ndi bondo komanso femur (fupa la ntchafu) ndi pelvis, akutero Irv Rubenstein, PhD, katswiri wazolimbitsa thupi, komanso woyambitsa STEPS, a. Nashville, TN malo olimbitsira thupi. "Kuphatikiza apo, mwendo umodzi uyenera kukweza osati thupi lomweli lokha koma uyeneranso kunyamula kulemera kwa chiwalo china, komwe kumatsimikizira kuti mphamvu zonse zimapindulira."

Kupanga kukhazikika kwa mwendo umodzi ndi chida champhamvu popewa kuvulala, makamaka pamasewera monga kuthamanga, de Mille akuti. "Pothamanga mumadumpha kuchoka mwendo umodzi kupita ku umzake. Kusasunthika kwa mwendo umodzi kumapangitsa kuti musamayende bwino nthawi iliyonse mukafika - njira yabwino yovulazira."

Pa ntchito yanu yotsatira, yesani kuyimirira mwendo umodzi theka la magawo onse akuthupi; sinthani mwendo winawo kwa theka linalo, kapena yesani kuphatikiza mayendedwe amodzi ngati squats-mwendo umodzi mumachitidwe anu.

Off-Center Moves

Kusunthira pakatikati kumaphatikizapo kugawa zolemera kosafanana komwe kumafunikira minofu yayikulu ya thupi lanu "kuyamba." Zochita zambiri za tsiku ndi tsiku zimaphatikizapo kuyendetsa bwino & mdashlikukutenga sutikesi yolemetsa kapena chikwama, kupukuta tenisi, kapena kunyamula mwana kapena thumba la zakudya m'dzanja limodzi.

Njira zosavuta zophatikizira zosunthira zapakati zimaphatikizapo kuchita squat kwinaku mukukankhira mpira wolimbitsa khoma ndi dzanja limodzi; kapena gwirani kettlebell m'dzanja limodzi mukamachita squat kapena lunge.

"Kuyeserera kusuntha molunjika, koyendetsedwa bwino kumathandizira kukhazikika kofunikira kuti mukhale ogwirizana pochita izi m'moyo weniweni," adatero de Mille.

Onjezani Zopotoza ndi Zotembenuka

Minofu yoposa 85 peresenti yozungulira pakati panu imakhala yozungulira kapena yopingasa ndipo imazungulira ngati imodzi mwa ntchito zawo, "akutero de Mille. ."

Kusuntha kozungulira kumagwira ntchito pachimake, akutero Tamilee Webb, MA, wophunzitsa zolimbitsa thupi yemwe amadziwika ndi makanema a Buns of Steel. "Mwachitsanzo, yesetsani kusinthasintha thupi lanu mutagwira mpira wamankhwala kutsogolo, komwe kumafunikira kukhazikika kuposa chingwe chopanda mpira kapena kasinthasintha," akutero a Webb. Kusunthaku kumatsanziranso zochitika zenizeni pamoyo monga kuponda kenako ndikusinthasintha / kupotoza kuti mugulitse mgalimoto.

Kwezani Kupendekera

Ayi, sitikunena za chopondapo. Mukakweza malo a benchi pochita makina osindikizira pachifuwa, mumawonjezera zosiyanasiyana, zomwe zitha kupangitsa mphamvu kukhala zazikulu, atero a Mille. "Thupi lanu limasinthira kupsinjika komwe mumagwiritsa ntchito, kotero kusiyanasiyana ndikofunikira kuti mukhale ndi thanzi labwino."

Kuchita masewera olimbitsa thupi pamalo athyathyathya, kupendekera, kutsika, kapena malo osakhazikika ngati mpira wokhazikika, zonse zimatha kunyamula katundu wosiyana pang'ono ndi minofu. "Nthawi zonse mukasintha zomwe mukufuna kuchita masewera olimbitsa thupi, mumasintha mphamvu ndi magulu a minofu omwe angachite masewera olimbitsa thupi," akutero Webb. Mwachitsanzo, benchi lathyathyathya limayang'ana kutsogolo kwa deltoid (kutsogolo kwa phewa lanu) ndi ma pectorals (pachifuwa), koma kuchita zolimbitsa thupi zomwezo kutsamira kumafunikira ma deltoids ambiri (mapewa). Yesani kukweza makonda anu osindikizira pachifuwa otsatirawa, kapena sewerani mpira wolimbitsa thupi.

Sakanizani ndi Match

Kuphatikiza zolimbitsa thupi zingapo kusuntha kamodzi kumagwiritsa ntchito magulu angapo amisempha nthawi imodzi (ndipo amakulowetsani ndikutuluka msanga). "Mungathenso kukweza kulemera kwakukulu," akutero Rubenstein. Mwachitsanzo, m'malo mopanga ma curls a biceps okha, squat ndikuchita zopiringa pokwera."Mphamvu yomwe miyendo yanu imakupatsani imakuthandizani kukweza zolemetsa kuposa kuzipanga nokha," akutero.

Kuti mupindule kwambiri, onjezani chosindikizira pamapewa pambuyo pa ma curls a biceps. "Kumapeto kwa ma curls a biceps, manja ali pafupi ndi mapewa, agwera mu theka la squat ndikugwiritsa ntchito mphamvuyo kukakamiza zolemera pamwamba."

Zotsatira zake zonse: squat + biceps curls + half squat + pamwamba pamakina.

Ikani Paketi Kuti Muchotse

Kuwonjezera kulemera kwa masewera olimbitsa thupi anu kumapangitsa thupi lanu kugwira ntchito molimbika, akutero Webb. "Ndi chifukwa chake anthu olemera kwambiri amakhala ndi nthawi yovuta kuyenda pamasitepe." Webb amalimbikitsa kuwonjezera chovala cholemera kapena lamba wolemera pantchito zanu za tsiku ndi tsiku.

"Mudzapeza kugunda kwa mtima wanu kumawonjezeka. Zimatengera mphamvu zambiri ndi minofu yambiri kuti mugwire ntchito zofanana, za tsiku ndi tsiku, "akutero.

Webb amatenga 15-lb, galu wopulumutsa miyendo itatu Izzie mchikwama chake akamayenda pagombe kuti awonjezere kuyenda kwa mayendedwe ake. Mungathe kuchita chimodzimodzi powonjezera matumba amadzi kapena mchenga ku chikwama paulendo wanu wotsatira. Kulemera kwakulemera kwambiri, ingotaya madzi kapena mchenga ndikuyenda.

Onaninso za