Momwe Mungakulitsire Mphamvu Zanu Zogwira

Zamkati

• Zochita zabwino kwambiri zowongolera mphamvu yakugwira
• Chopukutira chopukutira
• Momwe zimachitikira:
• Manja akumanja
• Momwe zimachitikira:
• Dead hang
• Momwe zimachitikira:
• Katundu wa Mlimi
• Momwe zimachitikira:
• Tsinani kutengerako
• Momwe zimachitikira:
• Uzitsine mbale
• Momwe zimachitikira:
• Kodi mumayeza bwanji mphamvu yakugwira?
• Kodi mphamvu yogwira amuna ndi akazi ndi yotani?
• Chifukwa chiyani kulimba ndikofunikira?
• Zotenga zazikulu

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kupititsa patsogolo mphamvu yolimba ndikofunikira monga kulimbitsa magulu akulu amtundu ngati biceps ndi glutes.

Kugwira mphamvu ndikukhazikika mwamphamvu komanso mosatekeseka momwe mungagwiritsire zinthu, komanso kulemera kwake komwe mungagwire.

Tiyeni tichite masewera olimbitsa thupi kuti tithandizire kukulitsa mphamvu zanu, momwe mungayezere, komanso zomwe sayansi ikunena chifukwa chofunikira.

Zochita zabwino kwambiri zowongolera mphamvu yakugwira

Pali mitundu itatu yayikulu yamphamvu yogwira yomwe mungasinthe:

• Kuphwanya: Izi zikutanthawuza momwe kulimba kwanu kumagwiritsira ntchito zala zanu ndi chikhato cha dzanja lanu.
• Thandizo: Chithandizo chimatanthauza kutalika kwa nthawi yomwe mungagwiritse chinthu kapena kupachika pachinthu.
• Tsinani: Izi zikutanthawuza momwe mutha kutsina china chake pakati pa zala zanu ndi chala chanu chachikulu.

Chopukutira chopukutira

• Mtundu wa nsinga: kuphwanya
• Zida zofunikira: thaulo, madzi

Momwe zimachitikira:

1. Gwiritsani thaulo m'madzi mpaka itanyowa.
2. Gwirani kumapeto kwa thauloyo kuti ikhale yopingasa patsogolo panu.
3. Gwirani malekezero ndikusunthira dzanja lililonse mozungulira kuti muyambe kupukusa madzi kuchokera thaulo.
4. Pukutani chopukutira mpaka simungapeze madzi ena.
5. Lembani chopukutira kachiwiri ndikusunthira manja anu mbali inayi kuti mugwiritse ntchito mitundu yonse ya kuphwanya.
6. Bwerezani masitepe 1 mpaka 5 katatu.

Manja akumanja

• Mtundu wa nsinga: kuphwanya
• Zida zofunikira: mpira wopanikizika kapena tenisi, wophunzitsa wogwira

Momwe zimachitikira:

1. Ikani tenesi kapena mpira wopanikizika m'manja mwanu.
2. Finyani mpira pogwiritsa ntchito zala zanu koma osati chala chanu chachikulu.
3. Dulani mwamphamvu momwe mungathere, kenako ndikumasulani.
4. Bwerezani izi pafupifupi 50-100 patsiku kuti muwone zotsatira zowonekera.

Dead hang

• Mtundu wa nsinga: chithandizo
• Zida zofunikira: kukoka-bala kapena cholimba chopingasa chinthu chomwe chimatha kulemera

Momwe zimachitikira:

1. Gwirani pazitsulo yokoka ndi manja anu ndi zala zanu patsogolo pa bar (kugwiranso kawiri).
2. Dzimuke (kapena kwezani miyendo yanu) kuti muzipachika pa bar ndi mikono yanu molunjika.
3. Gwiritsitsani malinga momwe mungathere. Yambani ndi masekondi 10 ngati mukungoyamba kumene ndikuwonjezera nthawi yanu ndikulumikiza masekondi 10 mpaka masekondi 60 mukayamba kukhala ndi masewera olimbitsa thupi.
4. Mukakhala omasuka kuigwira iyi, dzitsimikizireni pokhotakhota mikono yanu mbali ya 90 digiri ndikugwiritsanso kwa mphindi ziwiri.

Katundu wa Mlimi

• Mtundu wa nsinga: chithandizo
• Zida zofunikira: ma dumbbells (mapaundi 20-50 kutengera kutonthoza kwanu)

Momwe zimachitikira:

1. Gwirani cholumikizira mbali zonse ziwiri za thupi lanu ndi dzanja lililonse, ndi manja anu akuyang'ana mthupi lanu.
2. Kuyang'ana kutsogolo ndikukhala pamalo owongoka, yendani pafupifupi 50 mpaka 100 mbali imodzi.
3. Bwererani ndikubwerera komwe mudayambira.
4. Bwerezani katatu.

Tsinani kutengerako

• Mtundu wa nsinga: kutsina
• Zida zofunikira: Mbale 2 zolemera (osachepera mapaundi 10 iliyonse)

Momwe zimachitikira:

1. Imirirani molunjika ndikugwira mbale imodzi yolemera mdzanja lanu, ndikutsina m'mphepete ndi zala zanu ndi chala chanu chachikulu.
2. Sungani mbale yolemetsa patsogolo pa chifuwa chanu, kuti muzitsatira.
3. Gwirani mbale yolemera ndi dzanja lanu ndi dzanja lanu limodzi pogwiritsa ntchito uzitsine womwewo ndikuchotsani dzanja lanu kuchokera pamenepo, ndikusunthira kuchokera dzanja limodzi.
4. Gwetsani dzanja ndi mbale yolemera mpaka mbali yanu.
5. Kwezani dzanja lanu ndikulemba mbale yolemera kumbuyo pachifuwa chanu ndikusamutsira mbale yolumikizira dzanja lina ndikugwiranso chimodzimodzi.
6. Bwerezani kusinthaku maulendo 10, katatu patsiku, kuti muwone zotsatira.

Uzitsine mbale

• Mtundu wa nsinga: kutsina
• Zida zofunikira: Mbale 2 zolemera (osachepera mapaundi 10 iliyonse)

Momwe zimachitikira:

1. Ikani mbale ziwiri zolemera pansi. Khalani ndi benchi kapena malo okonzeka.
2. Tsamira ndipo gwira mbale ndi dzanja lako lamanja pakati pa zala ndi chala chachikulu, kuti zala zako zikhale mbali imodzi ndi chala chako cha mbali inayo.
3. Imirirani ndi kugwira mbale m'manja mwanu kwa masekondi 5.
4. Gwetsani mbale pansi pa benchi kapena pamwamba, kenako ndikwezeni pambuyo pa masekondi pang'ono.
5. Bwerezani nthawi 5 mpaka 10, osachepera katatu patsiku, kuti muyambe kuwona zotsatira.

Kodi mumayeza bwanji mphamvu yakugwira?

Pali njira zingapo zovomerezeka zoyezera kulimba mphamvu:

• Dzanja dynamometer: Gwirani dynamometer mmwamba ndi mkono wanu pangodya ya madigiri 90, kenako Finyani makina oyeserera molimba momwe mungathere. Onerani vidiyoyi powonetsa chitsanzo.
• Mulingo wonenepa: Kokani pamiyeso ndi dzanja limodzi mwamphamvu momwe mungathere, ndi chidendene cha dzanja lanu pamwamba pa sikelo ndi zala zanu zokutidwa mozungulira pansi. Onerani vidiyoyi powonetsa chitsanzo.

• dzanja dynamometer
• kulemera kwake

Kodi mphamvu yogwira amuna ndi akazi ndi yotani?

Munthu waku Australia adazindikira kuchuluka kwamphamvu kwa amuna ndi akazi azaka zosiyanasiyana:

Yesani kuyeza manja onse awiri kuti muwone kusiyana pakati pa dzanja lanu lamphamvu komanso losalamulira.

Kuyesa kwanu kwamphamvu kumatha kusiyanasiyana kutengera:

• mphamvu yanu
• momwe mwagwiritsira ntchito manja anu tsiku lonse
• thanzi lako lonse (kaya uli bwino kapena ukudwala)
• kaya muli ndi vuto lomwe lingakhudze mphamvu yanu

Chifukwa chiyani kulimba ndikofunikira?

Mphamvu zogwira ndizothandiza pantchito zosiyanasiyana za tsiku ndi tsiku, kuphatikizapo:

• atanyamula matumba a golosale
• kukweza ndi kunyamula ana
• kukweza ndi kunyamula madengu ochapa zovala ndi zovala kukagula
• fosholo kapena chipale chofewa
• kukwera miyala kapena makoma
• kumenya mileme mu baseball kapena softball
• kugwedeza chikwama cha tenisi
• kusuntha chibonga ku golf
• kusuntha ndikugwiritsa ntchito ndodo mu hockey
• kulimbana kapena kulimbana ndi mdani muzochita zankhondo
• kutsata njira zopinga, zomwe zimafuna kukwera ndikudzikweza
• kukweza zolemera zolemera, makamaka pokweza magetsi
• kugwiritsa ntchito manja anu muzochita za CrossFit

Kafukufuku wa 2011 adapeza kuti kulimba mphamvu ndichimodzi mwamphamvu kwambiri pamphamvu yamphamvu ya minofu ndi kupirira.

Kafukufuku wa 2018 adapeza kuti kulimba mwamphamvu kunali kulosera kolondola kwa kuzindikira kwa anthu onse komanso omwe amapezeka ndi schizophrenia.

Zotenga zazikulu

Kugwira mphamvu ndi gawo lofunikira pamphamvu yanu yonse ndipo kumatha kuthandizira kuti thupi ndi malingaliro anu akhale oyenera.

Yesani izi ndikuwonjezera zina zanu, inunso, kuti mukhale ndi zochitika zolimbitsa thupi zomwe zingakuthandizeni kukhala ndi thanzi labwino.