Zochita za 8 za ntchafu yotsalira

Zamkati

• 1. Wopanda
• 2. Ouma
• 3. Mbali imodzi yolimba
• 4. Kufufuza malo
• 5. Flexora atakhala
• 6. Flexora atagona
• 7. Kukula kwakumbuyo
• 8. "Kubwerera"

Zochita za ntchafu zam'mbuyo ndizofunikira kukulitsa mphamvu, kusinthasintha komanso kulimbana ndi mwendo, kuphatikiza pakufunika kuti muchepetse ndikuchepetsa kupweteka kwakumbuyo, chifukwa machitidwe ambiri amakhudza dera lino, ndikupewa kupezeka kwa ovulala. Kuphatikiza apo, machitidwewa amathandizira kukweza zonyezimira, kukulitsa minofu m'deralo ikugwira ntchito ndikuchepetsa kuchuluka kwa cellulite.

Ndikofunikira kuti zolimbitsa thupi za miyendo yakumbuyo zizichitidwa motsogozedwa ndi kuwongolera akatswiri azolimbitsa thupi kuti apewe kuvulala momwe zingathere, makamaka kwa anthu omwe alibe kusinthasintha kapena omwe amangokhala.

1. Wopanda

Squat ndi masewera olimbitsa thupi omwe amaphatikizapo ziwalo zingapo ndi minofu yambiri, kuphatikizapo minofu yomwe ili kumbuyo kwa ntchafu. Pali njira zingapo zochitira squat, zomwe zitha kuchitika ndi kulemera kwa thupi, ndi ma dumbbells, ndi mipiringidzo kumbuyo kapena mapewa kutengera momwe munthu amaphunzitsira komanso cholinga chake.

Pankhani yoyika bala pamapewa, ndikofunikira kuti mugwire bala ndikudutsa mikono yanu, ndiye kuti dzanja lamanja limagwira batilo pogwira phewa lamanzere mosemphanitsa. Pankhani ya bala kumbuyo, komwe kumachitika pafupipafupi, tikulimbikitsidwa kuti bwalolo ligwire poyika zigongono pansi. Pazochitika zonsezi, ndikofunikira kuti zidendene zizikhala pansi ndikuchita mayendedwe molingana ndi momwe amalandirira komanso matalikidwe ake apamwamba kwambiri kuti minofu igwire ntchito moyenera.

Momwe mungachitire kunyumba: Kunyumba, ndizotheka kuchita squat ndi thupi lanu komanso zopumira, komanso kumvetsera matalikidwe a mayendedwe ake ndikukonzekera chidendene pansi.

2. Ouma

Kuchita masewera olimbitsa thupi ndichimodzi mwazinthu zofunikira kwambiri zolimbitsa thupi kumbuyo ndi minyewa ndipo zitha kuchitidwa ndi barbell kapena dumbbell, kutengera mtundu wa maphunziro ndi digiri ya maphunziro. Kuyenda kolimba ndikosavuta, ndipo munthuyo amayenera kunyamula katunduyo patsogolo pathupi mochulukira msinkhu wa mchiuno ndikuutsitsa kuti ulowerere kumbuyo ndipo miyendo ikutambasula kapena kusinthasintha pang'ono. Njira imodzi yogogomezera kwambiri kuyenda ndikusunthira mchiuno mwanu katundu ukatsika.

Palinso kusiyanasiyana kwa zochitikazi zomwe zimadziwika kuti "m'mawa", momwe bala imayikidwa kumbuyo, monga zomwe zimachitika mu squat, ndipo munthuyo amayenda molimba.

Anthu ena, kuti apange maphunziro ochulukirapo ndikukonda hypertrophy, amaphatikiza zolimba ndi masewera olimbitsa thupi ena, omwe nthawi zambiri amanama kapena kukhala osinthasintha. Ndiye kuti, amachita zochitika zingapo kenako ndikuchita zina. Zikatero nthawi zambiri kumakhala kofunika kukhala ndi mphindi ndi 1 min mpaka 1 min ndi 30 sec kuti minofu ipezenso mokwanira kuti ayambe mndandanda watsopano.

Momwe mungachitire kunyumba: Kuti muchite zolimba kunyumba, ingokhalani ndi zinthu ziwiri zolemera zofananira zomwe zitha kusewera chimodzimodzi ngati zododometsa kenako ndikuyenda chimodzimodzi.

3. Mbali imodzi yolimba

Kuuma kosagwirizana ndi kusiyanasiyana kolimba komanso kumathandizanso kugwiranso ntchito minofu yakumbuyo, kuwonjezera pakulimbikitsa kusinthasintha, kulimba komanso kulimbitsa thupi. Ntchitoyi iyenera kuchitidwa mwa kukhala ndi dumbbell kapena a kettlebell kutsogolo kwa thupi ndi dzanja limodzi. Kenako, mwendo wolumikizana ndi dzanja lomwe limagwira kulemera kwake kuyenera kukhazikika pansi, pomwe winayo amayimitsidwa mlengalenga pomwe kuyenda kumachitika. Kusunthaku ndikofanana ndi kolimba, ndiye kuti, muyenera kutsitsa katunduyo kenako ndikukweza mpaka m'chiuno, ndipo izi ziyenera kuchitidwa molingana ndi kuchuluka komwe kukuwonetsedwa ndi maphunzilo.

Poyamba zimakhala zachilendo kuti pamakhala kusalinganika, chifukwa chake, ndikulimbikitsidwa kuti munthuyo adalire pang'ono kapena pang'ono kuti apewe kusalinganika.

Momwe mungachitire kunyumba: Popeza ndi zolimbitsa thupi zomwe sizidalira makina kapena mipiringidzo, kulimba mbali imodzi kumatha kuchitidwa mosavuta kunyumba kapena panja, ndikofunikira kuti munthuyo atenge chinthu chomwe akuwona kuti ndi cholemetsa chomwe chingagwire ntchito yomweyo monga dumbbell kapena barbell. kettlebell kapena ngakhale kugwiritsira ntchito kulemera kwanu kuti mugwiritse ntchito minofu yanu yakumbuyo.

4. Kufufuza malo

Monga squat, deadlift ndimachita masewera olimbitsa thupi, chifukwa imakhudza minofu ndi mafupa angapo, ngakhale ikulimbikitsa kwambiri minofu yomwe ili kumbuyo kwa ntchafu. Ntchitoyi ndi yotsutsana ndi yolimba, ndiye kuti, m'malo mochepetsa katunduyo, muyenera kukweza katunduyo mpaka m'chiuno ndikubwezeretsanso poyambira. Ndikofunikira kulabadira momwe msana ndi chiuno zilili kuti mupewe kulipidwa.

Chifukwa chake, tikulimbikitsidwa kuti zochitikazo zizichitikira pafupi ndi kalilole kuti mawonekedwe awoneke pakubwereza koyamba, kukonza ngati kuli kofunikira.

Monga momwe ntchitoyi imagwirira ntchito nthawi zambiri imagwiritsa ntchito mwendo kwambiri ndipo imafuna kukhazikika koyenera panthawi yophedwa, sikulimbikitsidwa kuti ichitikire kunyumba kuti zovulala zitha kupewedwa.

5. Flexora atakhala

Wokhala pansi, yemwenso amadziwika kuti mpando wosinthasintha, ndimachitidwe olimbitsa thupi omwe amawonetsa kulimbitsa ndi hypertrophy ya minofu yomwe ili kumapeto kwa ntchafu. Ndikofunika, musanayambe zolimbitsa thupi, kuti benchi isinthidwe molingana ndi msinkhu wa munthu, ndikofunikira kuti kumbuyo kumathandizidwa bwino pabenchi komanso kuti mawondo amagwirizananso ndi benchi.

Mukasintha mpando, miyendo iyenera kutetezedwa ndi bala yomwe ilipo pazida kuti mupewe kulipidwa chilichonse kuti muchite mayendedwe, kenako, kayendetsedwe kake kadzachitika kenako ndikutambasula kwa bondo, ndikuwonjezera kuyenera kuchitidwa pang'onopang'ono kuti Komanso kulimbikitsa minofu kulimbitsa.

Momwe mungachitire kunyumba: Zochita izi zitha kuchitika kunyumba mothandizidwa ndi mpira wa pilates wapakati. Kuti muchite izi, muyenera kuthandizira ma bondo a mpira ndikukoka mpira pafupi ndi thupi mukamaweramira mwendo ndipo, mutatambasula mwendo, ikani mpira poyambira. Kuchita masewerawa kumafunikira mphamvu komanso kuzindikira thupi, ndipo ndikofunikira kuti minofu yam'mimba izilumikizana ndi minofu yam'mbuyo yam'mbuyo.

6. Flexora atagona

Kusinthasintha kunama, komwe kumadziwikanso kuti tebulo losinthasintha, ndichimodzi mwazomwe zimagwiritsidwa ntchito kwambiri pophunzitsira mwendo kumbuyo kwa ntchafu. Musanachite masewera olimbitsa thupi, ndikofunikira kusintha zida molingana ndi msinkhu ndi kukula kwa miyendo, kuti mupewe kudzaza kwa chiuno ndikuchulukirachulukira mu lumbar.

Kuti muchite masewera olimbitsa thupi, ingogona zida, khalani m'chiuno mwako pachipindacho, pindani mawondo anu mpaka 90º ndikubwerera poyambira pang'onopang'ono. Kuchuluka kwa kubwereza kumatha kusiyanasiyana kutengera mtundu wamaphunziro ndi katundu woyikidwa. Ndikofunikira kuti mchiuno ndi miyendo zikhazikike muzida kuti pasakhale zochulukirapo kumbuyo kwenikweni.

Momwe mungachitire kunyumba: Ntchitoyi ndi yovuta kwambiri kuchita payekha kunyumba, komabe ndizotheka kuyisintha kuti mayendedwe omwewo athe kuchitidwa. Kuti muchite izi, muyenera kugona pabenchi, mimba yanu ikuyang'ana pansi, ndikutulutsani mapazi anu. Kenako, tengani cholumikizira ndi nsonga ya mapazi anu ndikuchita mayendedwe omwewo: pindani mawondo anu panjira ya 90º ndikubwerera poyambira.

7. Kukula kwakumbuyo

Ntchitoyi, kuwonjezera pakulimbitsa dera lumbar, imagwiranso ntchito minofu yakumbuyo ndipo, chifukwa cha ichi, munthuyo ayenera kukhala pamalo pamakina, kuti mchiuno ukhale wofanana ndendende, kenako wina azitsamira. Kenako, ndikumangika minofu yam'mimba komanso kulimba kwa minofu yakumbuyo, thupi liyenera kukwezedwa mpaka litakhala mzere wowongoka, ndikubwereza mayendedwe pambuyo pake.

Momwe mungachitire kunyumba: Kuti tichite izi kunyumba, ndizosangalatsa kukhala ndi thandizo kuchokera kwa munthu wina kuti azigwira ma bondo panthawiyi. Ndizosangalatsanso kuti zimachitika pafupi ndi galasi kuti mawonekedwewo aziwoneka akabwerera pamalo oyambira, chifukwa nthawi zambiri kulipidwa kumachitika ndi mchiuno, zomwe zimathandizira kukwera koma zomwe sizoyenera.

8. "Kubwerera"

"Kukankha" ngakhale kukhala zolimbitsa thupi kumayang'ana kwambiri ku glutes komanso kumagwiranso ntchito minofu yomwe ili kumbuyo kwa mwendo. Ku bwalo lochitira masewera olimbitsa thupi, zochitikazi zitha kuchitidwa pamakina ena, momwe chifuwa chimayenera kuthandizidwa pothandizidwa ndi makinawo ndipo mwendo uyenera kukankhira bala yomwe ilipo pazida, ndikuyenda komwe kumachitika ndi mwendo umodzi nthawi imodzi. Kuti mugwiritse ntchito bwino minofu ndikulimbikitsidwa kuti mutakweza mwendo, kubwerera pamalo oyambira kumachedwa. Chiwerengero chobwereza ndi zomwe zikuyenera kuchitidwa zimadalira mtundu wamaphunziro ndi cholinga cha munthuyo.

Ntchitoyi imatha kuchitidwanso pamakina ogwiritsira ntchito ma multistation, momwe munthuyo amatha kulumikiza imodzi mwazitsulo kumakolo ndikupanga mayendedwe omwewo.

Momwe mungachitire kunyumba: Kuti achite izi kunyumba, munthuyo amatha kukhala pazigawo zinayi ndikuchita mayendedwe omwewo: kutambasula mwendo, kuti bondo lotambasula lisadutse kutalika kwakuthupi, makamaka kukhala pafupifupi kutalika kofanana ndi mutu , ndikubwerera pang'onopang'ono kumalo oyamba. Kuti mulimbitse zolimbitsa thupi, mutha kuvala masekeli ndi zolemera. Ndikulimbikitsidwa kuti munthuyo akhale pamphasa kapena pachitetezo kuti asavulaze mawondo ake panthawi yochita masewera olimbitsa thupi.