8 Ubwino Wochita Zolimbitsa Thupi Zaulere

Zamkati

• 1. Zimagwira ntchito.
• 2. Zimagwira bwino kwambiri.
• 3. Zimakuthandizani kuti mukhale bwino.
• 4. Amayatsa ma calories owopsa.
• 5. Amakupanga kukhala wamphamvu kwambiri.
• 6. Zimakwanira m'chipinda chanu.
• 7. Amachepetsa chiopsezo chovulala.
• 8. Palibe malire.
• Onaninso za

Ngati kulimbitsa thupi kwanu kumangokhala ndi makina olimbikira, ndi nthawi yoti mudzuke ndikugwira zolemetsa zina. Sikuti zimangokhala zosavuta komanso zotsika mtengo ngati mukugwira ntchito kunyumba, koma kugwiritsa ntchito zolemera zaulere motsutsana ndi makina kumathandizanso pantchito zina. Malinga ndi ophunzitsa ndi sayansi, kuwaphatikiza muzochita zanu zolimbitsa thupi ndi njira yotsimikizika yolimbikitsira minofu yanu, kuwotcha zopatsa mphamvu, ndikukhala bwino pachilichonse chomwe mumachita. Kupambana-kupambana.

Apa, ubwino wonse wogwiritsa ntchito zolemetsa zaulere motsutsana ndi makina. (Kenako, werengani za ubwino wonyamula zolemera nthawi zonse.)

1. Zimagwira ntchito.

Zochita zabwino kwambiri ndizomwe zimakulitsa magwiridwe antchito anu kunja kwa malo ochitira masewera olimbitsa thupi —kaya zitanthauza kuthamanga theka-marathon, kusuntha mipando mozungulira chipinda chanu chochezera, kapena kukwera pamakina anu akukhitchini chifukwa nyumba yanu idapangidwira anthu amtali, akutero mphunzitsi wamphamvu wophunzitsa payekha Mike Donavanik, CSCS Zochita izi ndizomwe ophunzitsa amatcha "zogwira ntchito," ndipo kwakukulukulu, zimafuna zolemera zaulere.

"Zolemera zaulere zimalola kuti thupi lanu lizitha kuyenda pandege zonse zitatu, kuti muzitha kuyenda mumlengalenga monga momwe mungakhalire m'moyo wabwinobwino," akutero. "Makina nthawi zambiri amakhala nanu pansi ndikukweza katundu wolemera kwinaku mukungokhala paulendo umodzi wokha. Komabe, m'moyo kunja kwa malo ochitira masewera olimbitsa thupi, simukhala ngati mukukankha, kukoka, kapena kukweza mutakhala pansi. (Ili ndiye lingaliro Ngakhale masewera olimbitsa thupi opanda mphamvu, monga kuyimilira kwa dumbbell biceps curl, amapitiliza kuchita zinthu za tsiku ndi tsiku monga kukweza matumba ogulitsira kapena matumba ogula. Tsopano, amenewo ndi masewera olimbitsa thupi. "

2. Zimagwira bwino kwambiri.

Popeza zolemera zaulere, mosiyana ndi makina, sizimayikidwa m'njira inayake, zikutanthauza kuti simuyenera kungokankha kapena kukokera mbali imodzi. Muyeneranso kuteteza zolemera — ndi inu eni — kuti zisanyinyirike. Ndicho chinthu chabwino kwa minofu yanu yonse, akutero Donavanik. "Chifukwa chakuti thupi lanu liyenera kugwira ntchito kuti lithandizire kulemera ndi kuyendetsa kayendetsedwe kake, minofu yanu ikuluikulu, minofu yokhazikika, ndi pachimake zonse zimagwira ntchito limodzi kuti zisamayende bwino." Chifukwa chake pakuyankha kulikonse, mukulimbitsa njira yoposa imodzi. (Zokhudzana: Chifukwa Chake Muyenera Kukhala ndi Zochita Zolimbitsa Thupi Pazolimbitsa Thupi Mwanu)

3. Zimakuthandizani kuti mukhale bwino.

Zolemera zaulere sizimangogwira ntchito minofu yambiri nthawi imodzi. Amawapangitsa kuti azigwirira ntchito limodzi, zomwe ndizofunikira kwambiri kuti pakhale mgwirizano komanso kulumikizana, Donavanik akuti. Mwachitsanzo, kafukufuku muJournal of Strength and Conditioning Research Poyerekeza masikelo aulere motsutsana ndi makina ndipo adapeza kuti anthu omwe adachita masewera olimbitsa thupi aulere amawongolera bwino kuwirikiza kawiri kuposa omwe adachita masewera ofanana pamakina ophunzitsira mphamvu. Pomaliza, simudzagwa mu kalasi ya yoga.

4. Amayatsa ma calories owopsa.

Minofu yambiri mukamagwira ntchito yolimbitsa thupi, ndiye kuti mumawotcha ndi ma rep aliwonse, akutero Donavanik. Ndipo ngakhale zolimbitsa thupi zilizonse zolemetsa zitha kulipira misonkho yanu yocheperako kuposa zolimbitsa makina, zolemera zaulere zimakulolani kuti muziyenda mozungulira zomwe zimagwira thupi lanu nthawi imodzi, akutero. Ganizirani za squat kuti musindikize: Pogunda miyendo yanu, pakati, mikono, ndi mapewa, kusunthaku kumatumiza kalori yanu kuwotcha padenga. (Zogwirizana: Momwe Mungakulitsire Maganizo Anu Kugwiritsa Ntchito Pair Ya Dumbbells Yokha)

5. Amakupanga kukhala wamphamvu kwambiri.

Inde, onse amawerengedwa ngati maphunziro okana, koma thupi lanu limayankha mosiyana ndi zolemera zaulere motsutsana ndi makina. Ofufuza a ku yunivesite ya Saskatchewan atakokerera ma elekitirodi kwa anthu ochita masewera olimbitsa thupi, anapeza kuti amene ankachita masewera olimbitsa thupi aulere amatsegula mwendo wawo ndi minofu yawo yapakati ndi 43 peresenti kuposa omwe ankasewera Smith makina squats. Kuphatikiza apo, zolimbitsa thupi zaulere zimayambitsa kuyankha kwakukulu kwamahomoni kuposa momwe amachitiranso pamakina osagwirizana, malinga ndi kafukufuku mu Journal of Strength and Conditioning Research. Ndipo kuyankha kwa mahomoni kumalimbikitsa momwe minofu yanu imamangidwanso ndikukula mutamaliza maphunziro anu. (Yokhudzana: Ntchito Yovuta Kwambiri Yomwe Mungachite Ndi Dumbbell Imodzi Yokha)

6. Zimakwanira m'chipinda chanu.

Kodi mungakwanitse kugula makina khumi ndi awiri otsutsa? Kapena amawakwanira mnyumba mwanu? Mwina ayi. Koma ma seti ochepa a dumbbells? Ndi zotheka kwathunthu. Kuti mupulumutse ndalama komanso malo, lingalirani kugula zolemera zosinthika. Seti imatha kulipira kulikonse kuchokera pa ndalama 50 mpaka madola mazana angapo, ndipo imagwira ntchito mpaka ma dumbbells 15 m'modzi. Ena amasintha kuchoka pa mapaundi asanu mpaka mapaundi 50 iliyonse, kotero kuti awiri ndi onse omwe mukufunikira. (Simukudziwa momwe mungayambire kumanga nyumba yanu yochitira masewera olimbitsa thupi kunyumba? Onani apa: 11 Amazon Buys to Build a DIY Home Gym for Under $250)

7. Amachepetsa chiopsezo chovulala.

Njira yabwino yopewera kuvulala ndikulumikiza kusamvana kwanu. Kukweza zolemera zaulere ndi njira yabwino yochitira izi. Chifukwa zolemetsa zaulere zimakuvutitsani nthawi zonse, zimakukakamizani kugwira ntchito ndikulimbitsa minofu yanu yaying'ono yokhazikika, yomwe imakhala ndi gawo lalikulu pothandizira thupi lanu ndikusunga mafupa anu pamalo oyenera, Donavanik akuti. Kuphatikiza apo, popeza zolemera zaulere zimanyamula mbali iliyonse ya thupi lanu padera, zimachepetsa kusiyana kwamphamvu pakati pa ma biceps anu awiri, triceps, hamstrings, chilichonse. "Ngati mukupanga chosindikizira pachifuwa cha dumbbell, mumadziwa nthawi yomweyo ngati mkono umodzi ndi wofooka kuposa wina," akutero. Popanda kutchula, dzanja lanu lamphamvu silitha kubweza monga momwe lingachitire ndi makina osindikizira pachifuwa - zomwe zimangokulitsa mphamvu. (Yesani izi 7 Dumbbell Strength Training Moves Zomwe Zimakonza Kusiyanitsa Kwa Minofu Yanu kuti muyambe.)

8. Palibe malire.

Zolemera zaulere ndizomwe zili zida zogwiritsira ntchito kwambiri kuposa kale lonse. Zomwe mukusowa ndi zolemera komanso masentimita angapo opanda kanthu, ndipo mutha kuchita masewera olimbitsa thupi mazana, kapena masauzande, kuti mulimbitse minyewa yonse mthupi lanu.

Onaninso za