Limbitsani Mphamvu ndikuwonjezera Kulimbitsa thupi kwanu ndi Zochita Zazingwezi

Zamkati

• Ubwino wake wochita masewera olumikizira chingwe ndi chiyani?
• Malangizo a chitetezo
• Zochita zazingwe zamagulu apamwamba
• Atayimilira paphewa
• Chingwe pachifuwa chikuuluka
• Kuchita masewera olimbitsa thupi kwa abs
• Wood kuwaza
• Zochita zamagetsi zam'munsi
• Ulemerero wokankha
• Kuwonongeka kwa chi Romanian
• Mfundo yofunika

Ngati mwakhala mukuchita masewera olimbitsa thupi, muli ndi mwayi wodziwa makina achingwe. Chida chogwiritsira ntchito chotere, chomwe chimadziwikanso kuti makina a pulley, ndichinthu chofunikira kwambiri m'malo ambiri olimbitsa thupi komanso malo othamangirako othamanga.

Makina achingwe ndi chida chachikulu chochitira masewera olimbitsa thupi chomwe chimakhala ndi ma pulleys osinthika. Kulimbikira kwa zingwe kumakupatsani mwayi wochita masewera olimbitsa thupi angapo mayendedwe osiyanasiyana. Makina ena amakhala ndi chingwe chimodzi kapena ziwiri, pomwe ena amakhala ndi angapo.

Munkhaniyi tiona maubwino ochitira masewera a chingwe, momwe mungachitire mosamala, komanso machitidwe azingwe omwe mungayesenso nthawi ina mukadzachita masewera olimbitsa thupi.

Ubwino wake wochita masewera olumikizira chingwe ndi chiyani?

Kukhala wokhoza kuchita masewera olimbitsa thupi m'mayendedwe osiyanasiyana ndichimodzi mwazinthu zabwino zophatikizira makina azingwe pantchito yanu.

Komanso, American Council on Exercise inanena kuti kuchoka pa mabelu ndi malibbells ndikugwiritsa ntchito zingwe kwa milungu ingapo kungakuthandizeni kukulitsa nyonga yanu ndikuphwanya malo athanzi.

Koma, nchiyani chimapangitsa kuti masewera olimbitsa thupi azichita masewera olimbitsa thupi?

Poyambira, ndizosiyana ndi makina wamba onyamula zolemera omwe ali ndi njira yokhazikika yoyendera.

A Grayson Wickham, PT, DPT, CSCS, omwe adayambitsa Movement Vault, akuwonetsa kuti makina achingwe amakupatsani ufulu wosuntha momwe mukufuna kusunthira, ndikusankha njira ndi mayendedwe azolimbitsa thupi kapena mayendedwe.

Kuphatikiza apo, "makina amtundu wamagetsi amapereka mawonekedwe osalala, osasunthika komanso olimbirana mukamachita masewera olimbitsa thupi," akufotokoza.

Makina achingwe amakuthandizaninso kuti muzichita masewera olimbitsa thupi amitundu ingapo ndipo imakupatsani mwayi wopepuka kapena wolemera.

Kuphatikiza apo, chifukwa zida izi nthawi zambiri zimakhala zotetezeka, oyamba kumene sangapweteke pogwiritsa ntchito makina azingwe poyerekeza ndi zolemera zaulere kapena makina azinthu zolemera, Wickham adalongosola.

Mecayla Froerer, BS, NASM, ndi mphunzitsi wa iFit, akufotokoza kuti chifukwa makina azingwe ndi osavuta kugwiritsa ntchito, mutha kukhazikitsa mwachangu, ndikulolani kuti muziyenda mwachangu pantchito yanu.

Izi zati, zimatenga nthawi kuti muzolowere kugwiritsa ntchito chingwe ndi mitundu ingapo yamagwiritsidwe omwe mungagwiritse ntchito pamachitidwe osiyanasiyana. Koma mukangozolowera, mwina mungasangalale ndi luso komanso mphamvu za wophunzitsa thupi lonse.

Malangizo a chitetezo

Mwambiri, makina amtundu wamagetsi amawerengedwa kuti ndi chida chachitetezo cha masewera olimbitsa thupi m'magulu onse. Komabe, pali zomwe mungachite kuti mukhale otetezeka mukamagwira ntchito.

• Dzipatseni malo okwanira. Makina achingwe amatenga malo ambiri pansi, ndipo muyenera kukhala osunthika momasuka mukamachita masewera olimbitsa thupi.
• Funsani thandizo. Ngati simukudziwa kutalika kwa zingwezo, kapena momwe mungasunthire, nthawi zonse funsani wophunzitsa zovomerezeka kuti akuthandizeni. Kuchita masewera olimbitsa thupi pamtunda wolakwika sikuti kumangochepetsa mphamvu, komanso kumawonjezera mwayi wanu wovulala.
• Osadzipanikiza nokha. Monga zolemera zaulere ndi makina ena osavomerezeka, sankhani cholemera chomwe chimakupatsani mwayi wogwiritsa ntchito mawonekedwe oyenera. "Ngati nthawi iliyonse zikukuvutani kuchita masewera olimbitsa thupi ndi mawonekedwe olondola, muchepetse kukana kuti mupewe kuvulala," akutero Froerer.
• Onani ngati zawonongeka. Chongani zingwe ndi zomata musanagwiritse ntchito ndikuchenjeza wogwira ntchito ngati muwona kuti zikugwedezeka kapena zingwe.
• Osasintha zida. Kuti mukhale otetezeka, ingogwiritsani ntchito zogwirizira ndi zomata zomwe zimapangidwira makina achingwe. Komanso, musasinthe zida zanu powonjezerapo mbale kapena zolimbana ndi zolemera zolemera.

Zochita zazingwe zamagulu apamwamba

Pali zolimbitsa thupi zambiri zomwe mungachite pamakina azingwe omwe amayang'ana minofu kumtunda kwanu. Zochita ziwiri zodziwika bwino kwambiri zomwe zimayang'ana pachifuwa, mapewa, ndi ma triceps ndizosindikiza moyimilira paphewa ndi ntchentche yapa chingwe.

Atayimilira paphewa

1. Imani pakati pazingwe zazitali mpaka pakati ndi zingwe.
2. Khalani pansi, gwirani chogwirizira chilichonse, ndikuyimirira ndi zigongono zanu zowongoka komanso poyambira kusindikiza paphewa. Mankhwalawa ayenera kukhala apamwamba kuposa mapewa anu.
3. Bwererani kumbuyo ndi phazi limodzi kuti mukhale okhazikika. Gwiritsani ntchito maziko anu ndikukankhira zingwe mmwamba mpaka manja anu atambasuke pamwamba.
4. Sinthani kusunthaku mpaka magwiridwewo atakhala ndi mapewa anu.
5. Chitani seti ya 2-3 yobwereza kawiri.

Chingwe pachifuwa chikuuluka

1. Imani pakati pazingwe ziwiri zogwirizira pang'ono kuposa mapewa anu.
2. Gwirani chogwirira m'dzanja lililonse ndikupita patsogolo ndi phazi limodzi. Manja anu ayenera kutambasulidwa kumbali.
3. Gwedezani pang'ono zigongono ndikugwiritsa ntchito minofu yanu pachifuwa kuti mugwirizane kuti mukakumane pakati.
4. Imani pang'ono, kenako pang'onopang'ono mubwere kumalo oyambira.
5. Chitani seti ya 2-3 yobwereza kawiri.

Kuchita masewera olimbitsa thupi kwa abs

Kuphunzitsa minofu yanu yam'mimba ndikumangika pafupipafupi ndi njira yachangu yolimbikitsira ndikumveka pakatikati. Kuti mukhale wolimba komanso wolimbitsa thupi, yesani zolimbitsa thupi.

Wood kuwaza

1. Imani pambali pa makina achingwe ndi mapazi anu mulifupi-phewa padera. Pulley iyenera kukhala pamalo okwera kwambiri.
2. Onetsetsani chogwirira ndi ndowe ya chingwe.
3. Gwirani chogwirira ndi manja onse pamwamba paphewa limodzi. Manja anu adzatambasulidwa kwathunthu ndipo mudzakhala mukuyang'ana pulley.
4. Kokani chogwirira pansi ndikudutsa thupi lanu pomwe torso yanu ndi chiuno zimazungulira. Mudzatha mbali inayo. Sungani nthawi yanu yonse yopuma.
5. Imani pang'ono, kenako pang'onopang'ono mubwere kumalo oyambira.
6. Chitani seti ya 2-3 yobwereza kawiri.

Zochita zamagetsi zam'munsi

Thupi lanu lakumunsi limatha kupindula pochita masewera osiyanasiyana azingwe omwe amalimbana ndi ma glute, quads, ndi hamstrings. Kuti muphunzitse ma glute, yesani masewera awiri am'munsi amtunduwu.

Ulemerero wokankha

1. Imani moyang'anizana ndi makina achingwe ndi pulley pamalo otsika kwambiri.
2. Lumikizani cholumikizira pachikopa pachingwe cha chingwe ndikukulunga chomangiracho kuzungulira mwendo wanu wakumanzere. Onetsetsani kuti ndi zotetezeka.
3. Gwiritsitsani makina kuti muthandizire kumtunda kwanu. Pindani bondo lanu lakumanja pang'ono, kwezani phazi lanu lakumanzere pansi, ndikukulitsa mwendo wakumanzere kumbuyo kwanu. Osaponya nsana wanu. Bwererani momwe mungathere popanda kusokoneza mawonekedwe anu.
4. Finyani kumapeto kwa mayendedwe ndikubwerera kumalo oyambira.
5. Bwerezani nthawi 10 musanasinthe mwendo wina. Chitani seti ya 2-3 yabwereza maulendo 10 pa mwendo uliwonse.

Kuwonongeka kwa chi Romanian

1. Imani moyang'anizana ndi makina achingwe ndi pulley pamalo otsika kwambiri.
2. Lumikizani zigwiriro ziwiri kapena chingwe pachingwe chachingwe. Ngati mukugwiritsa ntchito chogwirira, gwirani chogwirira kudzanja lililonse ndikuyimirira. Mapazi ayenera kutambasula paphewa. Onetsetsani kuti mwayima patali kwambiri ndi makina kuti mukhale ndi malo okwanira kugwada m'chiuno.
3. Gwadani pang'ono maondo anu ndikuweramira patsogolo m'chiuno pomwe kulimbikira kumakokera manja anu kumapazi anu. Sungani chidwi chanu ndikubwerera molunjika nthawi yonseyo.
4. Imani pang'ono, ndikuyamba kuchokera mchiuno kuti muyimirire.
5. Chitani seti ya 2-3 ya kubwereza kawiri.

Mfundo yofunika

Kuphatikiza masewera olimbitsa thupi pamakina anu olimbitsa thupi ndi njira yabwino kwambiri yowonjezerera masewera olimbitsa thupi, pomwe mumalimbitsa mphamvu ndikuphunzitsani minofu yanu m'njira zosiyanasiyana.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi kapena simukudziwa momwe mungagwiritsire ntchito makina amagetsi, onetsetsani kuti mwafunsa wophunzitsira wanu wovomerezeka kuti akuthandizeni.