Anaimitsa machitidwe ophunzitsira kunyumba

Zamkati

• Ubwino wophunzitsidwa kuyimitsidwa
• Mtengo wa tepi yophunzitsira yoimitsidwa
• Kugwiritsa Ntchito Njanji Yophunzitsira Kuyimitsidwa
• Zochita ndi tepi yophunzitsira yoimitsidwa
• Kuchita masewera olimbitsa thupi 1 - Kupalasa
• Chititsani 2- Squat
• Chitani 3 - Kusinthasintha
• Chitani masewera olimbitsa thupi 4 - M'mimba ndikutuluka kwamiyendo

Zochita zina zomwe zitha kuchitidwa kunyumba ndi tepi zitha kukhala zovulala, kupalasa ndi kusinthasintha, mwachitsanzo. Kuyimitsidwa maphunziro ndi tepi ndi mtundu wa masewera olimbitsa thupi omwe amachitidwa ndi kulemera kwa thupi ndipo amakupatsani mwayi wolimbitsa minofu ndi malo onse nthawi yomweyo, kuthandizira kuti muchepetse kunenepa, kamvekedwe, kuchepetsa kugwa komanso kutaya cellulite.

Kuti muchite masewera olimbitsa thupi omwe mumafunikira matepi, omwe ndiosavuta kunyamula, chifukwa chake, amakulolani kuchita maphunziro kunyumba, kumunda, mumsewu kapena kumalo ochitira masewera olimbitsa thupi ndipo atha kugwiritsidwa ntchito pophunzitsa payekha kapena pagulu lamagulu ndi wophunzitsa thupi. Zida izi zimapangidwa ndimitundu ingapo monga Bioshape, Stronger, Torian kapena TRX, mwachitsanzo, ndipo itha kugulika m'masitolo ogulitsa zinthu, malo ochitira masewera olimbitsa thupi kapena pa intaneti.

Ubwino wophunzitsidwa kuyimitsidwa

Kuyimitsidwa maphunziro ndi mtundu wa maphunziro ogwira ntchito ndipo uli ndi maubwino angapo monga:

• Chitani masewera onse ya thupi nthawi yomweyo;
• Khalani ndi mphamvu, chifukwa imayambitsa kupindika kwa minofu nthawi zonse;
• Pezani bwino, kusinthasintha komanso kulumikizana, chifukwa kumawonjezera bata malo olumikizirana mafupa;
• Sinthani mayendedwe, popeza chimake chimagwira;
• Thandizani kuti muchepetse thupi, chifukwa kumawonjezera kagayidwe;
• Amachepetsa cellulite, makamaka m'miyendo, chifukwa kutayika kwamafuta komwe kumakhalako.

Zotsatira zomwe tepi yoyimitsa imagwira ntchito bwino, zolimbitsa thupi monga kuthamanga kuyenera kulumikizidwa, zomwe ndi zabwino kuwonjezera ndalama zama caloriki tsiku ndi tsiku ndikuchepetsa mafuta omwe amapezeka mthupi, komanso zolimbitsa thupi, zomwe ndizofunikira kuti pakhale kukula kwa minofu . Werenganinso: Masewera olimbitsa thupi.

Mtengo wa tepi yophunzitsira yoimitsidwa

Tepi yamaphunziro oyimitsidwa imawononga pafupifupi pakati pa 100 reais ndi 500 reais ndipo zambiri, zida zochitira kuyimitsidwa zimakhala ndi tepi imodzi yophunzitsira, 1 carabiner ndi 1 anchor yachitseko, mtengo kapena mzati.

Kugwiritsa Ntchito Njanji Yophunzitsira Kuyimitsidwa

Kuti mugwiritse ntchito zida moyenera, muyenera:

1. Ikani carabiner kapena nangula pa gawo la tepiyo ndipo muwone ngati yatsekedwa mwamphamvu;
2. Phatikizani carabiner kapena nangula pamalo pomwe mukufuna kukonza, ngati mtengo kapena mzati kapena chitseko. Ngati mukugwiritsa ntchito nangula wa chitseko, choyamba muyenera kutseka chitseko ndi kutseka kuti musadzipweteke mukangotsegula;
3. Sinthani kukula kwa matepiwo kukula kwa munthuyo komanso zolimbitsa thupi zomwe mukufuna kuchita.

Komabe, musanagwiritse ntchito zida zamaphunziro amtunduwu, ndikofunikira kuti muwerenge malangizowo, popeza njira yogwiritsira ntchito imatha kusiyanasiyana kutengera mtundu wazida.

Zochita ndi tepi yophunzitsira yoimitsidwa

Zochita zina ndi tepi yophunzitsira kuyimitsidwa ndi monga:

Kuchita masewera olimbitsa thupi 1 - Kupalasa

Kuti muchite sitiroko yotembenuzidwa, muyenera:

1. Ikani thupi moyang'anizana ndi zomangira ndikutsamira kumbuyo mutatambasula manja anu ndikusunga msana wanu molunjika. Thandizo lamapazi limasiyanasiyana ndi momwe thupi limafunira, ndipo limangothandizidwa pazidendene.
2. Kokani thupi lanu patsogolo ndi mikono yanu, kulimbitsa masamba amapewa osasuntha miyendo.

Kuti mupange zolimbitsa thupi, muyenera kupita patsogolo, chifukwa momwe thupi limakhalira, ndizovuta zolimbitsa thupi.

Zomwe mumachita: Ntchitoyi imathandizira kugwira ntchito kumbuyo, kumbuyo ndi ma biceps.

Chititsani 2- Squat

Kugwiritsa ntchito zomangira zoyimitsa ndi njira yabwino yochitira squat moyenera. Chifukwa chake, muyenera:

1. Gwirani matepi kuyimitsidwa;
2. Ponya mchiuno ngati kuti akhala pampando;
3. Pitani mmwamba mpaka miyendo yanu itatsala pang'ono kutambasuka.

Kuphatikiza apo, mukadziwa luso la squat, mutha kupanga squat ndi mwendo umodzi wokha, ndipo muyenera:

1. Ikani phazi limodzi pansi ndipo linalo likhazikike pakachingwe, kupinda bondo;
2. Wopanda mpaka pang'ono pansi pa 90 madigiri.

Zomwe mumachita: Squat limakupatsani ntchito miyendo yanu, pamimba ndi mbuyo. Phunzirani zamagulu ena olimbitsa thupi kuti mukhalebe olimba: zolimbitsa thupi za squat 6 zama glutes.

Chitani 3 - Kusinthasintha

Kuti muchite izi, muyenera:

1. Gwirani chogwirira ndi manja anu ndikutambasula miyendo yanu, wodalira mipira ya mapazi anu. Miyendo ikamayandikira kwambiri, zolimbitsa thupi zimakhala zovuta kwambiri. Muyenera kulimbitsa thupi lanu ndikutenga mimba yanu.
2. Gwetsani pansi thunthu ndipo kwezani manja anu, ndikuwatambasula.

Kuphatikiza apo, mutha kupindika posankha njira ina:

1. Thandizani mapazi anu pazitsulo ndi manja pansi, m'lifupi mwake paphewa;
2. Flex manja anu, kutsitsa thunthu ndikugwira pachifuwa pansi.
3. Wonjezerani manja anu, kukankhira kulemera kwa thupi mmwamba.

Zomwe mumachita: Bolodi limathandizira kugwira ntchito kumbuyo, pamimba ndi matako.

Chitani masewera olimbitsa thupi 4 - M'mimba ndikutuluka kwamiyendo

Kuti muchite izi muyenera kudziyimira pawokha, monga tafotokozera m'mbuyomu ndikuchita izi muyenera:

1. Sungani mawondo anu pachifuwa chanu ndikukwera masitepe ndikusunga maumboni;
2. Lonjezani miyendo yanu kwathunthu, kukhalabe osinthasintha.

Zomwe mumachita: Zimathandizira kukulira kwamapewa, chifuwa ndi ma triceps.

Kuphatikiza pa kuchita masewera olimbitsa thupi ndi zingwe zoyimitsidwa, ndikofunikira kukhala ndi zakudya zopatsa thanzi komanso kusamalira mwapadera musanaphunzire. Onani zambiri pa: Kudya wathanzi pochita masewera olimbitsa thupi.

Ngati mumakonda nkhaniyi onaninso: Zochita za Crossfit zoti muchite kunyumba ndikuchepetsa.