Zochita za 12 Zosinthasintha Zosintha

Zamkati

• Zolimbitsa thupi ndikutambasula
• 1. Mabwalo ozungulira
• 2. Dzanja limasintha
• 3. Masamba akumapewa
• 4. Torso amapotoza
• 5. Kuyenda kukankha kwambiri
• 6. Gwadirani pachifuwa
• 7. Matako
• 8. Mapapu oyenda
• 9. Mabwalo amiyendo
• 10. Ma bondo amiyendo
• 11. Sumo mbali squats
• 12. Makoko otuluka
• Minofu inagwira ntchito
• Ubwino
• Mphamvu motsutsana ndi static
• Mfundo yofunika

Kusinthasintha kwamphamvu ndikumatha kusuntha minofu ndi malo amisinkhu kudzera pakuyenda kwawo kulikonse pakamagwira ntchito.

Kusinthasintha koteroko kumathandiza thupi lanu kuti likwaniritse kuyenda kwathunthu pamasewera a tsiku ndi tsiku, masewera olimbitsa thupi, komanso masewera olimbitsa thupi. Izi zimawongolera magwiridwe antchito ndikuchepetsa chiopsezo chovulala.

Kuti mukulitse kusinthasintha kwanu kwamphamvu, konzekerani ndi masewera olimbitsa thupi omwe amaphatikiza mayendedwe otambasula komanso owongoleredwa. Kusunthaku kuyenera kutengera zomwe mukufuna kuchita.

Mwachitsanzo, musanasewere mpira, mungafune kutentha ndi mabwalo amiyendo kuti mutsanzire kumenya. Mwa kutentha ndi masewera olimbitsa thupi, thupi lanu limayenda bwino mukamachita masewera olimbitsa thupi.

Zolimbitsa thupi ndikutambasula

Musanachite masewera olimbitsa thupi, chitani mphindi 5 mpaka 10 za kuwala kwa mtima, monga kuthamanga kapena kusambira. Izi zikonzekeretsa minofu yanu kuti izitha kutentha.

Mukamachita masewera olimbitsa thupi mwamphamvu, yambani ndi mayendedwe angapo pang'onopang'ono ndikuwonjezeranso pang'onopang'ono.

1. Mabwalo ozungulira

Kuchita masewera olimbitsa thupi ndikutentha kwambiri posambira, kuponyera, kapena kuphunzira masewera olimbitsa thupi.

2. Dzanja limasintha

Kusintha kwa mikono kumayang'ana minofu yam'mwamba, kuphatikiza mapewa anu ndi kumbuyo kumbuyo.

3. Masamba akumapewa

Musanayambe kusambira kapena kuponya, chitambasulani kuti mukonzekere mapewa anu.

4. Torso amapotoza

Torso zopindika ndizabwino pakukulitsa kuyenda kwa msana. Akonzekeretsa msana wanu kusambira, kuthamanga, ndi kuponya.

5. Kuyenda kukankha kwambiri

Kuyenda mwamphamvu, kapena asitikali azoseweretsa, tambasulani zingwe zanu musanathamange kapena kumenya. Amalimbikitsanso mchiuno mwanu komanso ma quadriceps.

6. Gwadirani pachifuwa

Kuyenda kwa bondo ndi chifuwa kumagwiritsa ntchito kupindika kwathunthu m'chiuno ndikutambasula mawonekedwe.

7. Matako

Kuchita izi kumathandizira kutambasula ma quads anu, omwe amakonzekeretsa ntchafu zanu kuti muthamange.

8. Mapapu oyenda

Mukamayenda ndikumangirira, maondo anu osunthika, minyewa, ndi ma glutes zimayenda bwino.

9. Mabwalo amiyendo

Mabwalo amiyendo amatenthetsa glutes, ntchafu zanu, ndi ntchafu zanu. Nthawi zina amatchedwa mabwalo amchiuno.

10. Ma bondo amiyendo

Kuchita masewera olimbitsa thupi kumatenga ma bondo anu kuyenda kwathunthu, ndikupangitsa kuti ikhale yabwino musanathamange, kukwera mapiri, kapena kupalasa njinga.

11. Sumo mbali squats

Sumo mbali squats konzani miyendo yanu mwakhama kutambasula minofu yanu ya kubuula.

12. Makoko otuluka

Kuti mukhale ndi masewera olimbitsa thupi athunthu, imwani zolakalaka musanachite masewera olimbitsa thupi.

Minofu inagwira ntchito

Mukamachita masewera olimbitsa thupi, minofu yanu imayenda ndikutambasula nthawi yomweyo. Kutengera kusuntha, masewera olimbitsa thupi amatha kupangitsa kuti ziwalo zanu zizikulirakulira kapena kusinthasintha.

Kutambasula kwamphamvu kumatha kugwiranso ntchito malo anu ophatikizana komanso kuyenda kwathunthu. Izi zimathandiza kuti mafupa ndi minofu yanu iziyenda momasuka nthawi yanu yolimbitsa thupi.

Ubwino

Zochita zolimbitsa thupi zili ndi maubwino angapo, kuphatikiza:

• Kutenthetsa minofu. Kutambasula kwamphamvu kumawonjezera kutentha kwa minofu yanu, yomwe imawathandiza kuti azitha kuchita zonse zomwe angathe. Zimalimbikitsanso kuthamanga kwa magazi kuti mpweya wokwanira ufike paminyewa yanu.
• Kuchulukitsa mitsempha. Mitsempha yanu imasuntha minofu potumiza zikwangwani zamagetsi. Mwa kutambasula mwamphamvu, mitsempha yanu imatumiza zizindikilo zoyenera masewera anu asanayambe. Izi zimaphunzitsa minyewa yanu ndi minofu yanu kuti igwire ntchito limodzi moyenera.
• Kugwiritsa ntchito mayendedwe athunthu. Ntchito zambiri zama cardio, monga kuthamanga ndi kuyenda, amagwiritsa ntchito mayendedwe ochepa. Amachitanso ndege imodzi yoyenda, popeza mukuyenda molunjika. Zochita zolimbitsa thupi zimaphatikizapo mayendedwe athunthu, omwe amalimbitsa minofu yanu.
• Kuchepetsa chiopsezo chovulala. Kutambasula kwamphamvu kumawonjezera kuyenda molumikizana ndi minofu komwe kumathandiza kupewa kuvulala. Mu, zolimbitsa thupi zolimbitsa thupi zimachepetsa kuuma pang'ono ndikuchulukirachulukira kwamayendedwe am'mimbamo. Izi zimalumikizidwa ndi chiopsezo chochepa chovulala pamisempha, imodzi mwazovulala kwambiri zolimbitsa thupi.

Mphamvu motsutsana ndi static

Kusiyanitsa pakati pa kutambasula kwamphamvu ndi malo amodzi ndi kuyenda. Mphamvu zimatambasula minofu yomwe ikufutukuka. Nthawi zambiri, kuyenda kulikonse kumachitika kwa sekondi imodzi kapena ziwiri zokha.

Kutambasula kolimba kumaphatikizapo kukulitsa minofu yanu mpaka mukumva kupsinjika, ndikuyigwira kwa masekondi 15 mpaka 60. Mosiyana ndi kutambasula kwamphamvu, sikuphatikiza mayendedwe amadzimadzi. Zitsanzo zazitali zotambasula zimaphatikizira gulugufe ndikutambasula.

Kutambasula kolimba kumatha kutalikitsa minofu, yomwe ndiyabwino kuti ikwaniritse kusinthasintha koyenera.

Mfundo yofunika

Zochita zamphamvu zimasunthira minofu ndi zimfundo zanu m'njira zambiri. Izi zimatanthawuza kuyenda kosalekeza, komwe kumakonzekeretsa thupi lanu kuchita.

Izi zimawonjezera magwiridwe antchito ndikuchepetsa chiopsezo chovulaza pokweza magazi mpaka minofu. Kuti muphatikize masewera olimbitsa thupi potentha kwanu, sankhani zotambasula zomwe zikufanizira zomwe mukufuna kuchita.

Lankhulani ndi dokotala musanayese kuchita masewera olimbitsa thupi. Wophunzitsa wanu amathanso kukuwonetsani momwe mungatambasulire bwino ndikufunda musanachite masewera olimbitsa thupi.