Momwe Mungasankhire Ma Dumbbells Kukula Kwabwino Kuti Mugwire Ntchito Yanu

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Mumakonda kwambiri gulu lanu la masewera olimbitsa thupi a cardio - mumamudziwa mphunzitsi, muli ndi malo pansi, ndipo mukudziwa kuyembekezera kusakanikirana kwa cardio ndi mphamvu. Kuphatikiza apo, mumadziwa kukhazikitsa ndi zolemera zomwe mungagwiritse ntchito. Koma ndi pamene chizolowezi chikhoza kukulepheretsani inu. Ganizilani izi: Ndinu okhulupilika ku kalasi ili, ndipo mwakhalabe okhulupilika ku ma dumbbells a kukula kofanana sabata iliyonse. Itha kukhala nthawi yoti mulimbikitse masewera anu olemera- mudasankha bwanji mapaundi asanu anali muyeso wolondola woyenera?

Liz Barnet, mphunzitsi wamkulu pa Uplift Studios ku New York City, anati: "Kudzera mwa kulimbitsa mphamvu komanso kukana kumene kumatha kukulitsa kuchuluka kwa minofu, zomwe ndizofunikira kuti mukwaniritse mawonekedwe a" toni ", komanso kuti thupi lanu lizigwira bwino ntchito." (Onani Mapulani a Plateau-Busting Kuti Muyambe Kuwona Zotsatira ku Gym.)

Werengani: wamveka, osati olimba, azimayi. Chifukwa choti mungaganize zowonjezera kulemera sizitanthauza kuti mupita pang'onopang'ono (osati kuti pali cholakwika chilichonse ndikubwezera, ngati ndi zomwe mukuyesetsa!). Zikadakhala choncho, omanga thupi sangafunikire kuthera nthawi yochuluka theka akugwira ntchito kukula ndi kulimbitsa thupi. "Pali malingaliro olakwika oti kukweza zolemera kumakupangitsani kuti muwoneke wamkulu komanso wamitsempha, pomwe kukhala ndi kachulukidwe kakang'ono ka minofu kumakweza kagayidwe kanu kagayidwe kake ndikuwotcha zopatsa mphamvu zambiri ndi mafuta oyaka," akutero Barnet. (Ndi chimodzi mwazinthu 10 Zomwe Simukuchita Ku Gym (Koma Ziyenera Kukhala).)

Ndiye mungasankhe bwanji ma dumbbells kuti mugwire mkalasi, kapena ngakhale mukamaphunzira nokha? Ophunzitsa ambiri amalimbikitsa pakati pa mapaundi asanu ndi khumi chifukwa ndiwo kuchuluka kokwanira kwa anthu omwe angagwire nawo ntchito. Koma musalole kuti malingaliro amenewo asokoneze kuweruza kwanu. "Kumbukirani zinthu zina zomwe mumachita m'moyo kunja kwa masewera olimbitsa thupi zomwe zimafuna kuti muzitha kuyendetsa katundu wakunja," akutero Barnet, "monga tote yomwe mumanyamula kupita nayo kuntchito, yomwe ingakhale yokwera kwambiri. mapaundi asanu."

Barnet akupereka lingaliro lodziyesa nokha: Sankhani masewera olimbitsa thupi ndi kulemera komwe mumamva bwino. Muyenera kubwereza 10 mpaka 15 ndi mawonekedwe abwino. Ngati mukumva kuti mutha kuchita zoposa izi, ndi nthawi yoti muchepetse. (Phunzirani Nthawi Yomwe Mungagwiritsire Ntchito Zolemera Zolemera Kwambiri Poyerekeza ndi Zolemetsa Zowala.)

"Ngati ndinu wochita masewera olimbitsa thupi, muyenera kuwonjezera kulemera mukamasunthira komwe mumadziwa kuti ndikosavuta pambuyo pobwereza 15 mpaka 20," akulangiza. "Wonjezerani osapitilira asanu mpaka 10% milungu ingapo."

Saizi imodzi sikwanira zonse mu masewera olimbitsa thupi. Chifukwa chake zili bwino-ndikulimbikitsidwa kuti mutenge zolemera zopitilira imodzi, ndikusintha momwe zingafunikire. Ma bicep curls amatha kukhala abwino ndi mapaundi 15, koma mungafunikire kubwerera ku 10s pazowonjezera tricep. Ndipo ndi zomwe muyenera kuchita-osapereka mphamvu ndi kupita patsogolo chifukwa mukuchita mantha kuti mutenge zolemera zingapo.

"Ngati mwangozi mumasankha zolemera zolemera kwambiri kwa inu, nthawi zonse mutha kutsika mpaka kulemera kosavuta," akutero a Barnet. "Zimachitika nthawi zonse ku malo ochitira masewera olimbitsa thupi. Mukufuna kudzikakamiza komanso onetsetsani kuti mutha kumaliza kulimbitsa thupi lonse monga momwe akufotokozera ndi mawonekedwe abwino."

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