Ntchito yolimbana ndi zaka

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Ngati mumachita masewera olimbitsa thupi okwanira, mumatsimikizika kuti muli ndi thupi locheperako, lokhala ndi matani, okongola. Koma pali zambiri pakukangalika kuposa zabwino zokongoletsa. Kuchita masewera olimbitsa thupi pafupipafupi kumalepheretsa kunenepa komanso kuwonongeka kwa mafupa, kumalimbikitsa minofu ndi mafupa olimba, ndipo kwawonetsedwa kuti kumathandiza kupewa matenda ena okhalitsa.

Ndipo ngakhale sizinachedwe kuti mukhale bwino, mumatha kuwoneka bwino ndikumverera bwino mukamayang'ana kwambiri masewera olimbitsa thupi magawo osiyanasiyana amoyo wanu.

Ichi ndichifukwa chake SHAPE adalembetsa ku Palm Beach, Fla.-based Reebok University mphunzitsi wamkulu wa Joy Prouty kuti apange dongosolo lazaka khumi ndi khumi lopangidwira inu. “Pamene zaka zikupita, akazi ambiri amakhala ndi minyewa yofooka, kukomoka kwambiri, kutukuta, komanso kukulira m’chiuno,” akutero Prouty. "Pulogalamu yomwe imakhudza zovuta zomwe thupi lanu likukumana nazo tsopano ndiyo njira yabwino yopewera zimenezo."

Pakatikati pa pulani yolimbitsa thupi iyi ndi njira yabwino yolimbikitsira ma multimuscle resistance. Phatikizani izi ndi malangizo athu a cardio, mayendedwe a bonasi ndi malangizo omwe amayang'ana zomwe mukufuna muzaka za m'ma 20, 30s ndi 40s, ndipo mudzawoneka ndikumva bwino kwambiri kuyambira chaka chimodzi kupita mtsogolo.

PHUNZIRO

Konzekera Yambani masewera olimbitsa thupi aliwonse ndi mphindi 5 mpaka 10 za cardio yotsika kwambiri, pamakina omwe amagwira ntchito mikono ndi miyendo yanu.

Malangizo olimbitsa thupi Masiku awiri kapena atatu pa sabata pamasiku osatsatizana, chitani mphamvu zoyambira pamwamba ndipo chandamale chimasunthira gulu lanu lazaka patsamba lotsatirali. Chitani magawo awiri mwa magawo atatu osunthira, kupumula mphindi 1 pakati pama seti. Patsiku 1, chitani 8-12 reps ndi zolemera zolemera kuti mupange mphamvu; pa tsiku 2, yesani 12-15 reps ndi zolemera zopepuka kuti mupirire kupirira. Ngati mwasankha tsiku lachitatu, tsatirani ma seti ndi ma reps kwa tsiku 1 kapena tsiku 2. Nthawi zonse gwiritsani ntchito kulemera kokwanira kuti mutope minofu yanu pomaliza kubwereza kwa seti iliyonse.

Abambo a Rx Mukamaliza kuyendetsa mphamvu zonse, pangani magawo awiri a 15-20 oyeserera m'mimba mwakusankha kwanu, monga ma crunches, ma curls osinthika ndi zopindika za oblique.

Mtima pansi Malizitsani kulimbitsa thupi kulikonse mwa kutambasula minofu yanu yonse yayikulu, ndikugwira gawo lililonse mpaka pang'ono pang'ono kwa masekondi 30.

Cardio wothandizira Yesetsani kupeza mphindi 20-45 za cardio, masiku 3-5 pa sabata, mphamvu zosiyanasiyana, nthawi ndi mphamvu kuti muteteze kuvulala ndikugwira ntchito thupi lonse. Phatikizanipo masiku 1-2 a nthawi yophunzitsira (kusinthana kwa ntchito yofulumira komanso yofulumira). Nthawi zimakulolani kukankhira malire anu ndikuwongolera mphamvu zamagetsi, kulimbikitsa kagayidwe kake ndi kuwotcha mafuta. Onani dongosolo la zaka zanu za njira zinazake.

Ndikuyamba kumene? Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, chitani zolimbitsa thupi popanda kuwonjezera zaka zomwe mukufuna kuchita, komanso masewera olimbitsa thupi 3-5 monga momwe tafotokozera mu Cardio Complement (pamwambapa), kwa milungu isanu ndi umodzi. Pambuyo pake, mudzakhala olimba mokwanira kuti mutsatire mphamvu ndi malingaliro a Cardio azaka zanu.

Zolozera patsogolo Ngakhale dongosololi lapangidwa kuti likupatseni masewera olimbitsa thupi omwe thupi lanu limafunikira kuyambira zaka 20 mpaka 40, ndikofunikira kusintha masewera olimbitsa thupi miyezi ingapo iliyonse. Gwiritsani ntchito pulogalamuyi kwamasabata 8, kenako sakanizani zinthu kwa masabata asanu ndi atatu ndi zolimbitsa thupi zina monga zomwe zimapezeka mu SHAPE.

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