Ntchito yakunyumba

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Ngati mungafunsidwe kuti muwunikenso thupi lanu, mwina mungayambe kumenyera pansi zinthu zonse zomwe simukuzikonda. Manja anu oseketsa, mpukutu m'chiuno mwanu, kenako pali ntchafu zija. Osapita ngakhale kumeneko, akutero Vicki Dellaverson, Ph.D., pulezidenti wa Center for the Study of Women's Psychology ndi katswiri wa zamaganizo wozikidwa ku Los Angeles, amene amakhulupirira kuti kulimbitsa thupi n’kofunika kuti munthu akhale ndi chidaliro. M'malo mogwirizanitsa ndi thupi lanu monga fano lopanda ungwiro pagalasi, iye akuti, khalani m'thupi lanu ndipo phunzirani kuyamikira.

Phunziroli limakwaniritsidwa bwino kudzera pakuphunzitsa mphamvu, zomwe kafukufukuyu akuwonetsa, zimathandizira kukonza mawonekedwe amthupi la mayi kuposa kuyenda. "Kumanga mphamvu kumalimbikitsa," akufotokoza Dellaverson. "Zimathandiza amayi kusintha momwe amaonera matupi awo." Mkazi akazindikira mphamvu za thupi lake, akutero Dellaverson, angawone ngati mnzake wamphamvu osati mdani. Kufikira mfundo yovomerezedwayo ndi thupi lanu "kumapulumutsa mphamvu zambiri."

Njira yophunzitsira mphamvu yakunyumba yomwe timapereka pano idapangidwa ndi Cheryl Milson, katswiri wazolimbitsa thupi ku Los Angeles yemwe amaphunzitsa makasitomala ambiri a Dellaverson kuti aphatikize maphunziro amphamvu m'miyoyo yawo. "Chizoloŵezi ichi chimagwira ntchito bwino komanso moyenera magulu a minofu," akutero Milson. "Zithandizira kukonza mayimidwe ndikuwonjezera kudalira thupi ndikudziwitsa komanso kulimbitsa mphamvu."

Zochita zilizonse zimatha ndikulingalira. "Mwa kuyang'ana kwambiri pa mawonekedwe mumakhala ogwirizana ndi thupi lanu," akufotokoza a Milson, ndipo izi zidzakuthandizani kukweza zolemera zolemera ndikupeza masewera olimbitsa thupi. Kwa amayi omwe amaganiza kuti kuphunzira zolimbitsa thupi kumawasiya akuwoneka ngati Hulk Hogan, Milson akuti, "Tilibe testosterone ya izo." Ganizirani za maphunzirowa monga njira yatsopano yogwirira ntchito komanso chiyambi cha ubale watsopano ndi thupi lanu: kuyamikira zomwe zingakuchitireni. Kukhala "mu" thupi lanu ndikuyang'ana pa kayendetsedwe kake ndi sitepe yoyamba kuti muyamikire.

Dongosolo: Kulimbitsa thupi kumeneku kumakhala kothandiza ngakhale ndinu wongoyamba kumene kuchita zolimbitsa thupi kapena dzanja lakale lokhala ndi ma dumbbells. Kuti mupindule kwambiri ndi pulogalamuyi, gwiritsani ntchito ma seti awiri a kulemera kosiyanasiyana, kulikonse kuyambira mapaundi 5-15. (Kotero, mwachitsanzo, mutha kukhala ndi seti ya 5s ndi seti ya 10s.) Gwiritsani ntchito zolemetsa zolemetsa momwe mungathere mukadali ndi mawonekedwe abwino kuti mumalize kubwereza ndi kuseti.

Momwe mungagwiritsire ntchito pulogalamuyi: Chitani zochitika zonse zisanu ndi zitatu mwandondomeko yomwe yatchulidwa katatu pamlungu masiku osinthana. Kuti mupindule kwambiri ndi maphunziro anu, sinthani momwe mumachita zolimbitsa thupi motere: masiku awiri pa sabata, pangani magawo 2-3 a ma 8-12 pa zochitika zilizonse, kupumula mphindi 1 pakati pa seti. Yesetsani kugwiritsa ntchito zolemera mopepuka: Chitani seti imodzi mwazolimbitsa thupi zisanu ndi zitatu molondola. Cholinga cha kubwereza kwa 8-12 pa zochitika zilizonse ndikugwiritsa ntchito zolemetsa zolemera. Kenako bwerezerani dera 1 kapena 2 nthawi zinanso. Kuti mupite patsogolo: (1) Wonjezerani kuchuluka kwa kulemera kwanu komwe mukugwiritsa ntchito, (2) chepetsani nthawi yopuma masiku omwe mukuchita maseti angapo kapena (3) onjezani seti yachitatu ngati mukungokhala ma seti awiri.

Konzekera: Yambani ndi mphindi 5 zolimbitsa thupi pang'ono. Mwachitsanzo, mukhoza kulumpha chingwe pogwiritsa ntchito nkhonya, kukwera ndi kutsika masitepe, kuyenda mofulumira, kuguba mozungulira nyumba, kapena kuimba nyimbo ndi kuvina.

Mtima pansi: Tsitsani kulimbitsa thupi kumeneku potambasula magulu onse aminofu akulu. Gwirani kutambasula kulikonse kwa masekondi osachepera 20 osagunda.

Maphunziro a Cardio: Musaiwale cardio! Sankhani masewera olimbitsa thupi omwe mumakonda, ndikuyenda kwa mphindi 30 masiku 3-5 pa sabata. Kuti mupeze zotsatira zabwino, sinthani nthawi,

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