Zochita zolimbitsa miyendo

Zamkati

• Zochita zolimbitsa thupi
• 1. Wopanda
• 2. Ndimira
• 3. Ouma
• 4. Kufufuza malo
• 5. Mpando wofewa
• Zochita kutsogolo kwa ntchafu
• 1. Makina osindikizira
• 2. Kutambasula mpando

Zolimbitsa thupi zolimbitsa kapena kupititsa patsogolo miyendo ya m'munsi ziyenera kuchitidwa pokhudzana ndi malire a thupi lokha ndipo, makamaka, motsogozedwa ndi akatswiri azolimbitsa thupi kuti apewe kupezeka kwa ovulala. Kuti mukwaniritse hypertrophy, ndikofunikira kuti masewera olimbitsa thupi azichitidwa kwambiri, ndikuwonjezeranso katundu ndikutsata chakudya choyenera. Onani momwe zimachitikira komanso momwe mungachitire masewera olimbitsa thupi a hypertrophy.

Kuphatikiza pakulimbitsa ndi hypertrophy, zolimbitsa thupi m'miyendo yakumunsi zimatsimikizira zotsatira zabwino pochepetsa kuchepa kwa magazi ndi cellulite, kuphatikiza pakukongoletsa thupi chifukwa chokhazikika bondo ndi bondo, mwachitsanzo.

Ndikofunikira kuti masewera olimbitsa thupi akhazikitsidwe ndi katswiri wazolimbitsa thupi kutengera zomwe munthuyo akufuna komanso zomwe sangathe. Kuphatikiza apo, kuti akwaniritse cholinga chomwe akufuna, ndikofunikira kuti munthuyo adye chakudya choyenera, chomwe chiyenera kulimbikitsidwa ndi katswiri wazakudya. Umu ndi momwe mungadyetse kuti mukhale ndi minofu yambiri.

Zochita zolimbitsa thupi

1. Wopanda

Squat imatha kuchitika ndi kulemera kwa thupi kapena ndi barbell, ndipo imayenera kuchitika kumalo ochitira masewera olimbitsa thupi motsogozedwa ndi akatswiri kuti apewe kuvulala komwe kungachitike. Chipindacho chiyenera kukhazikitsidwa kumbuyo, gwirani barayo poyika zigongono moyang'ana kutsogolo ndikusunga zidendene pansi. Kenako, mayendedwe a squat amayenera kuchitidwa molingana ndi momwe akatswiri amaphunzirira komanso matalikidwe apamwamba kwambiri kuti minofu igwire ntchito kwambiri.

Mbalameyi ndi masewera olimbitsa thupi kwambiri, chifukwa kuwonjezera pa kugwiritsa ntchito glutes ndi minofu ya kumbuyo kwa ntchafu, imagwiritsanso ntchito quadriceps, yomwe ndi minofu ya kutsogolo kwa ntchafu, pamimba ndi kumbuyo. Pezani masewera olimbitsa thupi a squat 6 a glutes.

2. Ndimira

Kusinkerako, komwe kumatchedwanso kukankha, ndimasewera olimbitsa thupi osati kokha gluteus, komanso ma quadriceps. Kuchita izi kumatha kuchitika ndikulemera kwa thupi lokha, ndikumenyera kumbuyo kumbuyo kapena kugwirizira dumbbell ndikupanga kupita patsogolo ndikusinthasintha bondo mpaka ntchafu ya mwendo yomwe idalowera ikufanana pansi, koma popanda bondo limaposa mzere wa phazi, ndikubwereza mayendedwe molingana ndi zomwe akatswiri adalimbikitsa.

Mukamaliza kubwereza ndi mwendo umodzi, mayendedwe omwewo akuyenera kuchitidwa ndi mwendo winawo.

3. Ouma

Cholimba ndicholimbitsa thupi chomwe chimagwira mwendo wakumbuyo ndi minofu yolimba ndipo chitha kuchitika ndikunyamula barbell kapena ma dumbbells. Kuyenda kolimba kumakhala ndi kutsitsa katundu wosunga msana mozungulira komanso miyendo kutambasula kapena kusintha pang'ono. Kuthamanga kwa mayendedwe ndi kuchuluka kwa kubwereza kuyenera kukhazikitsidwa ndi akatswiri malinga ndi cholinga chamunthuyo.

4. Kufufuza malo

Ntchitoyi ikufanana ndi yolimba: mmalo mwakutsitsa katunduyo, chopepuka chimakhala ndi kukweza katundu, kupititsa patsogolo ntchito ya mwendo wam'mbuyo ndi minofu ya gluteus. Kuti achite izi, munthuyo ayenera kuyimitsa miyendo yake m'chiuno ndikunjenjemera kuti atenge bala, kuti msana ugwirizane. Kenako, pendani kumtunda mpaka miyendo ikhale yolunjika, pewani kuponya msana chammbuyo.

5. Mpando wofewa

Zipangizizi zitha kugwiritsidwa ntchito kuthandizira pakulimbitsa ndi kupititsa patsogolo minofu ya ntchafu. Pachifukwa ichi, munthuyo ayenera kukhala pampando, kusintha mpando kuti msana wake ugoneke pabenchi, kuthandizira ma bondo pa mpukutu wothandizirayo ndikuyendetsa mawondo ake.

Zochita kutsogolo kwa ntchafu

1. Makina osindikizira

Monga squat, chopondera mwendo ndicholimbitsa thupi kwathunthu, osalola kokha ntchito ya minofu patsogolo pa ntchafu, komanso kumbuyo ndi glutes. Minofu yomwe imagwira ntchito kwambiri panthawi yosindikiza mwendo imadalira momwe kayendetsedwe kake kanayendera komanso momwe mapazi amayendera.

Kuti mumveke bwino za ma quadriceps, mapazi ayenera kukhazikika kumapeto kwenikweni kwa nsanja. Ndikofunikira kuti kumbuyo kumathandizidwe kwathunthu pabenchi, kuti tipewe kuvulala, kuwonjezera pakukankha ndikulola nsanja kutsika mpaka matalikidwe apamwamba, kupatula anthu omwe asintha momwe alili kapena mavuto am'thupi.

2. Kutambasula mpando

Zipangizazi zimalola kuti ma quadriceps azigwiritsidwa ntchito padera, ndipo munthuyo ayenera kusintha kumbuyo kwa mpando kuti bondo lisadutse mzere wamiyendo ndipo munthuyo atatsamira kwathunthu pampando poyenda.

Mapazi akuyenera kukhazikika pansi pa cholumikizira ndipo munthuyo akuyenera kupanga kayendedwe kake mpaka mwendo utatambasulidwa, ndipo ayenera kuchita izi molingana ndi malingaliro a akatswiri athupi.