Zochita zolimbitsa thupi za 9 ndi momwe mungachitire

Zamkati

• 1. Wopanda
• 2. Kusunthira mbali imodzi ndi Kettlebell
• 3. Kukula kwapamwamba
• 4. Surfboard
• 5. Akuwomba ndi chingwe chamadzi
• 6. Mbali imodzi yolimba
• 7. Burpees
• 8. Zovuta za TRX
• 9. Mimba

Zochita zolimbitsa thupi ndizomwe zimagwira ntchito minofu yonse nthawi imodzi, mosiyana ndi zomwe zimachitika pomanga thupi, momwe magulu amisili amagwirira ntchito padera. Chifukwa chake, masewera olimbitsa thupi amalimbikitsa kuzindikira kwa thupi, kulumikizana kwamagalimoto, kulimba, kulimbitsa thupi komanso kulimbitsa minofu.

Maphunziro ogwira ntchito atha kuchitidwa ndi anthu onse, bola ngati ataperekezedwa ndi akatswiri azolimbitsa thupi. Maphunziro amtunduwu ndiopatsa chidwi ndipo amaphatikiza magulu angapo am'misempha, kuchititsa kuti thupi likhale lolimba ndikukhala olimba mwamphamvu. Dziwani zabwino zina zamaphunziro ogwira ntchito.

Zochita zolimbitsa thupi zimachitidwa makamaka pogwiritsa ntchito kulemera kwake kwa thupi, komabe zolimbitsa thupi zitha kuchitidwanso pogwiritsa ntchito zida zina, monga ma dumbbells, ma rabara band, pulleys, mabelu a kettle, Mipira yaku Switzerland, pakati pa ena, yomwe ndi yosavuta komanso yotsika mtengo.

Ndikofunikira kuti dera logwirira ntchito lidziwike ndi akatswiri malinga ndi zomwe munthu ali nazo komanso zolinga zake. Zitsanzo zina za masewera olimbitsa thupi ndi awa:

1. Wopanda

Squat ndi masewera olimbitsa thupi osati kungolimbitsa pakatikati, komanso kugwiritsira ntchito miyendo yakumunsi ndipo mutha kuigwiritsa ntchito kulemera kwanu kapena ma dumbbells.

Kuti squat ichitike moyenera, ndikofunikira kuyika mapazi anu moyang'ana kutsogolo ndi phewa m'lifupi ndipo, ngati zingatheke, gwirani cholumikizira kutsogolo kwa thupi lanu. Kenako phatikanani pamimba, mutagwada ndikubwerera pamalo oyambira. Kusunthaku kuyenera kubwerezedwa kwa nthawi yomwe wophunzitsayo wasonyeza.

2. Kusunthira mbali imodzi ndi Kettlebell

Ntchitoyi yachitika pogwiritsa ntchito kettlebell ndipo imakwaniritsa squat chifukwa imathandizira kukulitsa bondo, bondo ndi chiuno.

Kuti muchite izi, muyenera kugwira kettlebell ndi dzanja lanu lamanja ndikugwada pang'ono maondo anu. Kenako, kankhani ndi thupi kuti kettlebell imani kutalika kwa phewa ndi mawondo otambasulidwa, ndikutsitsa kettlebell chimodzimodzi.

Chifukwa maphunziro ophunzitsira ndiwosintha, nthawi zambiri amalimbikitsidwa kuti liti kettlebell kubwerera pamalo oyambira, munthuyo amapatsira mbali inayo, kukhala wokhoza kugwira mbali zonse ziwiri munthawi yomweyo.

3. Kukula kwapamwamba

Ntchitoyi imathandizira kukhazikika pamutu ndi m'mapewa ndipo imatha kuchitika ndi dumbbell kapena barbell, mwachitsanzo.

Kuchita kwa ntchitoyi ndikosavuta, ingoyikani ma dumbbells kapena barbell paphewa ndikukula pamwamba pamutu, ndipo mayendedwe akuyenera kubwerezedwa nthawi yomwe wophunzitsayo awonetsa.

4. Surfboard

Bungweli ndilolimbitsa thupi kwambiri kuti liwonetsetse kukhazikika pamapewa ndi kuuma kwa msana, komwe kumafanana ndi minofu yam'mimba, lumbar ndi m'chiuno yomwe imatsimikizira kukhazikika kwa msana.

Kuti mupange bolodi, ingogwirizirani manja anu kapena zigongono ndi mipira yamapazi anu pansi ndikusungabe malo oyenera nthawi yophunzitsidwa ndi wophunzitsayo.

5. Akuwomba ndi chingwe chamadzi

Kuchita masewera olimbitsa thupi kumalimbikitsa kukana kwambiri ndipo kumawathandiza kukhala ndi thanzi labwino, lomwe nthawi zambiri limaphatikizidwa ndimadongosolo ogwira ntchito.

Kugwiritsa ntchito chingwe cha panyanja ndikosavuta, munthuyo ayenera kugwira malekezero a chingwecho, agwirizane pamimba ndipo, ndi mawondo atasunthika, amasunthira manja mmwamba ndi pansi, mosinthana, kuti zopangika zipangidwe.

6. Mbali imodzi yolimba

Kuuma kosagwirizana kungaphatikizidwenso maphunziro ophunzitsira, chifukwa kumakupatsani mwayi wogwiritsa ntchito kumbuyo kwa mwendo, kuwonjezera pakupatsanso minofu ya m'chiuno ndi m'mimba, popeza ndikofunikira kuti mukhale okhazikika poyenda.

Ntchitoyi itha kuchitika ndi dumbbell kapena kettlebell, yomwe iyenera kuchitikira kutsogolo kwa thupi ndi dzanja limodzi lokha. Kenako, mwendo umafanana ndi dzanja lolemera liyenera kukhazikika pansi ndipo mwendo wina uyenera kuyimitsidwa mlengalenga poyenda, womwe umakhala ndikutsitsa katunduyo phazi kenako ndikubwerera pamalo oyambira, ndi Ndikofunika kuti msana wanu ukhale wowongoka komanso kuti minofu yanu yam'mimba iziyenda.

Pankhani ya zochitikazi, wophunzitsayo atha kuwonetsa kuti kubwereza mobwerezabwereza nthawi yomwe idakhazikitsidwa kale ndikuzichita ndi mwendo wina, kapena atha kuphatikizanso zochitika zina pakati pa mwendo umodzi ndi unzake.

7. Burpees

The burpee ndimasewera osavuta komanso okwanira omwe amagwira ntchito pamtima wamunthu, ndipo amatha kuphatikizidwa pamaphunziro ogwira ntchito kuti awonjezere kugunda kwa mtima ndikukonda kugwiritsa ntchito caloric.

Kuyenda kwa burpee kumangokhala kugona pansi ndikudzuka mwachangu. Ndiye kuti, kuti ayambe kuyenda, munthuyo ayenera kuponya mapazi ake kwinaku akugwirizira manja ake pansi, kuti agone pansi kwathunthu. Kenako, pangani kayendedwe kotsalira kuti mukweze, chifukwa chake muyenera kukoka miyendo yanu ndikukweza pansi, ndikulumpha pang'ono ndikukweza manja anu m'mwamba.

Ndikofunikira kuti munthu azisunga mayimbidwe panthawi yogwiritsira ntchito ma burpees, kutengera chidwi cha mayendedwe.

8. Zovuta za TRX

Kuti muchite masewera olimbitsa thupi pa TRX ndikofunikira kusintha tepi molingana ndi zovuta zomwe wophunzitsayo adawonetsa ndikugwira tepi pamwamba pamutu panu. Kenako, tambasulani ndi kusinthana manja anu, mukubwereza mobwerezabwereza malinga ndi momwe munthuyo akumvera.

TRX ndi chida chosunthika kwambiri, chomwe chingaphatikizidwe ndikuphunzitsira m'njira zingapo, kukulitsa kuvuta kachitidwe kake ndikutsimikizira maubwino angapo. Onani zambiri za TRX.

9. Mimba

Ngakhale zochitika zambiri zantchito zimayambitsa pamimba, ndizosangalatsanso kuchita m'mimba kuti mugwiritse ntchito minofu imeneyi m'njira yotalikirana kwambiri. Chifukwa chake, zitha kuwonetsedwa ndi wophunzitsayo kuti azichita ma lateral, supra kapena otsika malingana ndi cholinga cha maphunziro.

Mtundu umodzi wamimba womwe nthawi zambiri umawonetsedwa ndi m'mimba wathunthu, momwe munthuyo amafunika kugona pansi ndikusinthasintha miyendo, kotero kuti mapazi ake akukhudza kapena kuti mawondo ali pamodzi ndi mapazi atakhazikika pansi . Kenako, muyenera kukweza kwathunthu pansi ndikuwongolera kubwerera kumalo oyambira, ndikupanga mayendedwe awa malinga ndi zomwe aphunzitsi akuyang'ana.