Momwe Mungachitire Bwino Mukukwera Mapiri Musanafike Pamsewu

Zamkati

• 1. Mangani mphamvu zochepa
• Masewera olimbitsa thupi a miyendo
  
• 2. Kulimbitsa mtima kupirira
• 3. Khalani osinthasintha
• Chithunzi chachinayi
• Bondo pachifuwa
• M'mawa wabwino
• Kuimirira kwa quad
• Wothamanga akutambasula

Kuyenda kungakhale kovuta kwambiri, makamaka kwa iwo omwe sanazolowere kuchita zolimbitsa thupi. Onjezerani kutentha kwakukulu chilimwechi kwabweretsa ku madera ambiri mdziko muno, ndipo oyenda maulendo osadziwa zambiri atha kudzipweteka komanso kupuma mofulumira kuposa momwe amayembekezera.

Wokwera wotopa atha kukhala pachiwopsezo cha kuchepa kwa madzi m'thupi, kutsetsereka, kapena kugwa - ndipo chinthu chomaliza chomwe mukufuna ndikumangirira paphiri ndikulephera kukwera kutsika.

Ngakhale mutangokonzekera kuyenda kosavuta kapena kovuta pang'ono, kapena kukwera mapiri pomwe kuli kozizira nthawi yakugwa, mutha kupindulabe ndi maphunziro okayenda. Mudzasunthira bwino ndikukwera phirilo, kuphatikiza kuti minyewa yanu imatha kutopa pambuyo pake.

Kaya muli ndiulendo wokwera kwambiri kapena mukufuna kukamenya mapiri kuti musangalale ndi masamba akugwa, taphatikizanso njira zabwino zophunzitsira kukwera mapiri. Nazi zinthu zitatu zofunika kuchita zolimbitsa thupi ngati mukufuna kuchita bwino mukayenda:

1. Mangani mphamvu zochepa

Monga momwe mungayembekezere, miyendo yanu ndiyo minofu yofunikira kwambiri yomanga ndikulimbitsa ngati mukufuna kukhala woyenda bwino. Mitundu yanu yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamiyendo yamphongo yamphongo, ndi ana amphongo ndi magulu anayi akulu amiyendo. Mukamapanga minofu yanu ya mwendo, yang'anani kwambiri masewera olimbitsa thupi. Nazi zabwino zingapo:

Masewera olimbitsa thupi a miyendo

• squats
• mapapu
• atolankhani mwendo

Zochita zamagulu ndizabwino chifukwa zimagwiritsa ntchito minofu yambiri ndi magulu amtundu umodzi poyenda kamodzi. Ngakhale zili bwino, amakonda kutsanzira mayendedwe enieni omwe mumayenda mukamayenda, monga kupitirira patsogolo ndi mwendo wanu kapena kukugwa pansi kuti mupewe china chake. Ngakhale chinthu chophweka ngati kusintha kosunthika chimayendetsedwa bwino ndi minofu yolimba yamiyendo, chifukwa chake maphunziro amtunduwu ndi othandiza makamaka ngati mukuyenda mosanja.

Ngati mungakwanitse kutero, mutha kuphatikiza zochitika zodzipatula monga zokulitsa mwendo ndi zolipiritsa, koma machitidwe atatu omwe ali pamwambapa ndiomwe mukufunikira kuti muthandizire kumanga thupi lamphamvu - makamaka squats. Mutha kupangitsa squats kukhala ovuta kwambiri powonjezera kulemera, monga barbell yomwe imakhala pamapewa anu, yotchedwa squat kumbuyo.

Ally McKinney, manejala wazolimbitsa thupi ku Gold's Gym ku Austin akuti: "Magulu obwerera kumbuyo ndi njira yabwino kwambiri yowonjezerapo mphamvu zonse za mwendo [wapaulendo]. "Gulu lanyumba yakumbuyo limakakamiza gulu lathu la quad ndi glute kuti tigwire ntchito ndikupeza ulusi wonse waminyewa. Njirayo nthawi zonse imabweretsa zodabwitsa. Ngati muli olimba mtima ... mudzatha kuthana ndi zodabwitsazi zambiri pokwera kapena panjira yotsika. "

2. Kulimbitsa mtima kupirira

Kuyenda ndi mwayi wotsitsimula m'maganizo ndi kupumula tsiku ndi tsiku kwinaku mukuthokoza panja. Koma kwa matupi athu, ndimasewera olimbitsa thupi, monga kusambira, kuvina, kusewera volleyball, kapena kuyenda ndi galu wanu (wotchedwanso zochitika za aerobic).

Ngati mukufuna kukhala bwinoko kukakwera mapiri - kapena cardio ina iliyonse - muyenera kusintha kupirira kwanu.

American Heart Association imalimbikitsa kuti pakhale masewera olimbitsa thupi osakwanira mphindi 150 pasabata, kapena theka la ola masiku asanu pasabata.

Ngati simunafike pamlingo umenewo, yesetsani kukulitsa zizolowezi zanu mpaka mutakwanitsa. Kuchokera kumeneko, pang'onopang'ono onjezerani kuchuluka kwa masewera olimbitsa thupi omwe mumachita powonjezera nthawiyo kapena kukulitsa mphamvu.

Mwachitsanzo, ngati kulimbitsa thupi kwanu koyambirira kwa cardio kumayenda pa treadmill kwa mphindi 20, mutha kuwonjezera kutsamira kwa mphindi 10 zapitazi, kapena kungoyenda kwa mphindi 25. Kudzivutitsa kumakankhira malire anu ndikukuthandizani kuti mukhale nthawi yayitali panjirayo.

Yesetsani kuphatikiza kukwera kwenikweni m'mitima yanu yamtima momwe mungathere. Izi zikuthandizani kuti mukhale ndi chidziwitso komanso luso laukadaulo panjira, koma kuyenda palokha ndikofunikanso ngati chida chophunzitsira kupirira.

Kafukufuku wofalitsidwa mu Journal of Outdoor Recreation, Education, and Leadership akuwonetsa kuti ngakhale kuyenda mosangalala ndikokwanira kubweretsa kusintha kwamthupi mwanu.

3. Khalani osinthasintha

Kutambasula sikofunikira kokha pakulimbitsa minofu musanachite ntchito yovuta, koma pakuthandizira kuti mukhale ndi thanzi labwino komanso kukhala ndi thanzi labwino. Malinga ndi Harvard Health Letter, kusinthasintha kumayendetsa kayendedwe kake ndikusunga minofu yayitali. Popanda kutambasula mokwanira, minofu imakhala yayifupi komanso yolimba, yomwe imakhudza magwiridwe antchito ndipo imatha kubweretsa kupweteka kwamafundo ndi minofu.

Maulendo abwino kwambiri opita kukayenda ndi omwe amaphatikiza minofu yomwe imagwiritsidwa ntchito kwambiri poyenda: miyendo ndi chiuno. Kutambasula ndikofunikira makamaka ngati mumakhala nthawi yayitali mutakhala tsiku lililonse, chifukwa izi zimatha kupangitsa kuti mukhale wolimba mumiyendo yanu, mchiuno mwanu, komanso minofu yolumikizana.

Nazi njira zisanu zoyenda bwino kwambiri:

Chithunzi chachinayi

1. Yambani kuchokera pamalo ataimirira kapena kugona pansi chagada.
2. Lembani mwendo umodzi, kuwoloka kuti phazi lanu likhale pamwamba pa bondo lanu pa mwendo wina.
3. Kenako mokweza bondo lomwelo mubwerere pachifuwa panu ndikukankhira m'chiuno (ngati mukuyimirira) kapena kukoka ndi manja anu (ngati ali pansi).
4. Bwerezani mawondo onse awiri.

Bondo pachifuwa

1. Mutagona chafufumimba kumbuyo kwanu, kokerani bondo lanu mozungulira ndikuzungulira mozungulira pachifuwa panu mpaka mutamvekera bwino.
2. Sungani msana wanu pansi.
3. Bwerezani kwa miyendo yonse.

M'mawa wabwino

1. Kuyambira pomwe mwayimilira, khalani ndi miyendo yolunjika kwinaku mukukankhira kumbuyo kwanu chakumbuyo mwakugwada kwinaku mukugwedeza m'chiuno mwanu.
2. Pitirizani kugwada mpaka mutamva kuti mimbulu yanu ikukhazikika.

Kuimirira kwa quad

1. Mukaima, pindani mwendo umodzi pa bondo. Gwirani phazi lanu ndi dzanja losiyana, ndikukoka kumapeto kwanu mpaka mutakoka mu quadricep yanu.
2. Gwirani china ndi dzanja lanu kuti mukhale okhazikika ngati pakufunika kutero.
3. Bwerezani pamapazi onse awiri.

Wothamanga akutambasula

1. Kuti ana anu asinthike, imani pafupi ndi khoma ndikuyimira mwendo umodzi kumbuyo.
2. Ikani mapazi anu onse atagwa pansi ndikutsamira thupi lanu pakhoma mpaka mungamve mwana wa ng'ombe atatambasula.
3. Gwiritsani ntchito manja anu kulimbitsa khoma.
4. Bwerezani ndi mwendo uliwonse.

Ngakhale kukwera kumene kwa novice kumakhala kovuta. Koma kuyenda mozungulira m'chilengedwe ndichinthu chomwe anthu akhala akuchita kwa mamiliyoni a zaka - thupi lanu lidapangidwira!

Ngati mulimbitsa minofu yanu ya mwendo, gwiritsani ntchito cardio yanu, ndipo onetsetsani kuti mutambasula pomwe mukumenya misewu mosadukiza kuti mugwiritse ntchito maluso anu, mudzadzipeza msanga ngati woyenda.

Musaiwale kuthirira bwino madzi musananyamuke, ndikubweretsa madzi ambiri ndi zokhwasula-khwasula pamodzi nanu. Kukwera kokasangalala!

A Raj Chander ndi mlangizi komanso wolemba pawokha pawokha wotsatsa pa digito, kulimbitsa thupi, komanso masewera. Amathandizira mabizinesi kukonzekera, kupanga, ndi kugawa zomwe zimapangitsa kutsogolera. Raj amakhala ku Washington, D.C., komwe amasangalala ndi masewera olimbitsa basketball komanso mphamvu mu nthawi yake yaulere. Tsatirani iye pa Twitter.