Momwe Mungapangire Kukwera Mapiri Moyenera Nthawi Iliyonse

Zamkati

• Mapindu Ofunika Akukwera Mapiri
• Momwe Mungapangire Kukwera Mapiri
• Zochita Zolimbitsa Thupi za Okwera Pamapiri
• Kukwera kwa Mapiri Kukulitsa Kutsogola
• Kodi Muyenera Kukwera Mapiri Aitali Motani?
• Onaninso za

Wophunzitsa zolimbitsa thupi pa intaneti kapena ku IRL akakuwuzani kuti mugwere pansi ndi mphamvu kudzera mwa okwera mapiri, ndizovuta ayi kutulutsa mpweya wodzaza ndi mantha. Udindo wamatabwa umayika abs yako kudzera pachikwangwani, cardio imakusiyani mumatha kupuma, ndipo kumapeto kwa kuzungulira, mapewa anu amakhala ngati ayaka moto.

Koma chomwe chimapangitsa okwera mapiri kukhala ovuta kwambiri ndi kunyozedwa ndi chifukwa chenicheni chomwe muyenera kuwawonjezera pazochitika zanu, akutero Ashley Joi, mphunzitsi waumwini ndi Isopure Athlete. "Ndizothandiza mapapu anu, mtima wanu, ndi magulu ambiri akuluakulu a minofu m'thupi mwanu," akutero Joi "Ndi masewera opindulitsa kwambiri omwe anthu ayenera kuphatikizira nawo kwambiri pochita masewera olimbitsa thupi kunyumba, masewera olimbitsa thupi, ndi kutentha thupi."

Mapindu Ofunika Akukwera Mapiri

Mutha kuganiza kuti masewera olimbitsa thupi okwera mapiri ndi njira yakupha, koma si zokhazo zomwe zingapereke. "Ndizochita zolimbitsa thupi zochepa zomwe zimathandiza kwambiri kulimbikitsa magulu akuluakulu a minofu ... hamstrings, quads, m'munsi, mapewa, komanso glutes," akutero Joi. "Ndizolimbitsa thupi kwathunthu." Makamaka, oblique, m'mimba, kumbuyo, mapewa, ndi mikono zimapangitsa kuti thupi lanu lonse likhale lolimba, pomwe ma quads, ma glute, ma hamstrings, ndi mapiko amchiuno amagwiritsidwa ntchito kubweretsa maondo anu ndikutuluka pachifuwa, malinga ndi International Sports Science Mgwirizano. Kuphatikiza apo, kugwiritsa ntchito mphamvu zanu zonse kuyendetsa mawondo anu mwachangu kumapangitsa kukhala kochita masewera olimbitsa thupi, atero Joi. (Ichi ndichifukwa chake ndichinthu chofunikira kuphatikizira kulimbitsa thupi kwanu kwa HIIT.)

Mwinanso okwera mapiri omwe ali pansi pa radar amapindula, komabe, ndikutha kusuntha ndikuwongolera kuyenda ndi mphamvu za ntchafu, akutero Joi. "Kuyenda kumeneku ndikwamphamvu kwambiri, chifukwa chokhala pamalo okhazikika ndikuyendetsa mawondo anu mobwerezabwereza ndizokhudza kuyenda kuposa chilichonse," akuwonjezera. ICYDK, kuyenda ndi kuthekera kwanu kusuntha gulu la minofu kapena lamiyendo - pamenepa, zotchinga m'chiuno, zomwe zimakuthandizani kusunthira mwendo wanu ndi kugwadira thupi lanu - poyenda mosiyanasiyana m'mbali yolumikizirana.

Ngati mukusowa mchiuno, mwina mungakhale ndi vuto lokhalitsa kumbuyo kwanu - chinthu chofunikira kwambiri pakapangidwe kake - mukamayenda pamapiri, akutero Joi. Zikatero, kusintha okwera mapiri (zambiri pamphindi) kukuthandizani kuti muziyenda mchiuno mokwanira kuti mudzakwanitse kuchita zomwe zingakulimbikitseni, akutero. "Nthawi zambiri, okwera mapiri amawoneka kuti ndi masewera olimbitsa thupi abwino, omwe atha kukhala, koma ndiyofunikanso kuyenda komanso kugwira ntchito kwathunthu," akufotokoza Joi. "Ponseponse, ndimasewera olimbitsa thupi abwino."

Momwe Mungapangire Kukwera Mapiri

Kuti mupeze zofunikira zonse, muyenera kudziwa momwe mungapangire okwera mapiri moyenera. Apa, Joi akuphwanya mu njira zitatu zosavuta.

A. Yambani pamalo apamwamba ndi mapewa pamanja, zala zikufalikira, mapazi-m'lifupi-kupatukana, ndi kulemera kwa mipira ya mapazi. Thupi lipange mzere wowongoka kuchokera pamapewa kupita ku akakolo.
B. Kukhala ndi lathyathyathya kumbuyo ndikuyang'anitsitsa pakati pa manja, cholumikizira pakati, kwezani phazi limodzi pansi, ndikuyendetsa bondo mwachangu.
C. Bweretsani phazi kuti muyambe ndi kubwereza ndi mwendo wina. Yendetsani mwachangu mawondo oyandikira pachifuwa ngati kuthamanga.

Kusunthaku kumatha kuwoneka kovuta kusokoneza, koma pali cholakwika chimodzi chomwe muyenera kusamala kuti musapange: Pamene mukuyendetsa bondo lanu pachifuwa, mosazindikira mutha kuyamba kukweza matako anu m'mwamba, kutaya lathyathyathya kumbuyo, komwe kungapangitse kupanikizika kwambiri m'manja mwanu, akutero Joi. Kuonjezera apo, "pamene matako anu akugwedezeka kwambiri, sikufanana ndi bondo [monga msana wanu uli wathyathyathya], kotero kuti pamakhala kuchepa kwa m'chiuno mwako, core, ndi glutes panthawi yokankhira," akufotokoza motero. (Samalani kuti mupange zolakwikazi mukalasi lanu loyendetsa njinga, inunso.)

Zochita Zolimbitsa Thupi za Okwera Pamapiri

Ngakhale kulibe ma kettlebell kapena zida zapamwamba zomwe zimakhudzidwa, okwera mapiri ndi masewera olimbitsa thupi ovuta - ndipo zili bwino ngati mukufuna kuwasintha kuti akwaniritse zosowa zanu zolimbitsa thupi. M'malo mwake, zosintha ndi njira yabwino yochepetsera kupsinjika kulikonse pamanja, akutero Joi. "Mawonekedwe oyenera a bukuli ali ndi manja anu pansi pa mapewa anu, koma thupi la aliyense ndi losiyana pang'ono, malingana ndi zomwe mumachita tsiku ndi tsiku, mphamvu zanu, kapena kuvulala kwanu," akufotokoza motero. "[Ngati] muli ndi ululu padzanja, nthawi zina kukankhira manja anu patsogolo pang'ono kumatha kuchepetsa nkhawa."

Kuphatikiza kukwera pang'ono, monga kuyika manja anu pabokosi, sitepe, kapena benchi, kwa omwe mumakwera mapiri nawonso atha kupusitsanso - ndipo zikuthandizani kukhalabe osasunthika, akutero Joi. "Izi zitha kuchepetsa nkhawa pamanja ndi m'mapewa, ndipo zitha kupangitsa kuti kuyenda kwanu kukhale kosavuta pamaondo anu chifukwa chokhala pamalo okwera," akutero.

Komanso Dziwani izi: Ngati okwera mapiri okwera kwambiri kapena mwamphamvu mumawachita agalu otsika, bweretsani mawondo anu pachifuwa pang'onopang'ono ndikudina chala chanu pansi, m'malo mowayendetsa mwachangu momwe mungathere, akuwonjezera.

Ziribe kanthu kusintha komwe mungasankhe kupitako, dziwani kuti "chifukwa choti zasinthidwa sizitanthauza kuti muyenera kutsatira izi [kuzungulira]," akutero Joi. "Kusinthana pakati pa kulimba kwambiri ndi kutsika kwambiri ndikwabwino."

Kukwera kwa Mapiri Kukulitsa Kutsogola

Ngati okwera mapiri anu samakukhudzani mtima, ndi nthawi yoti mutengeko zinthu. Njira imodzi: chotsani kulimbitsa thupi kwanu pamtunda wolimba wa malo ochitira masewera olimbitsa thupi ndikubweretsa ku mchenga wofewa wa m'mphepete mwa nyanja, zomwe zidzasokonezanso minofu yanu yokhazikika ndikupangitsa kuti kukankhirako kukhale kovuta kwambiri kwa thupi lanu lakumunsi, akutero Joi. Kapena, yesani okwera mapiri oyenda, omwe angayese ma oblique anu ndi thupi lanu lotsika. Kusunga manja anu m'malo, gudubuzani bondo lanu mozungulira pachifuwa chanu, ndipo m'malo mozibwezeretsa molunjika, ponyani kumanja. Pitirizani kusunthira kumanja mpaka mutayenda kutali momwe mungathere (kapena kuzungulira bwalo!), Kenako mubwerere kumanzere ndikubwereza mpaka kuzungulira kwanu kutatha.

Kuti muyatse pachimake pamoto, Joi akukulimbikitsani kuti musinthe maondo anu. "Mutha kutenga nawo mbali pazambiri zanu poyendetsa bondo lanu kunja kwa chigongono," akutero Joi. "Kapena, yendetsani bondo loyang'anizana ndi chigongono choyang'anizana, chomwe chimatha kupotoza kwambiri, ndikuphatikizanso ndi ma oblique ndikutsitsa minofu yakumbuyo." (Ngati mukufuna kupita kutchire, mukhoza kukwera mapiri ndi zala zanu pa bokosi la pyo kapena benchi.)

Mukufuna chiwonetsero cha momwe mungapangire okwera mapiri ndi kusintha konseku? Onerani kanema pamwambapa wokhala ndi Brianna Bernard, wophunzitsa payekha wotsimikizika komanso Isopure Athlete, kuti aphunzire momwe angakhomerere kusuntha.

Kodi Muyenera Kukwera Mapiri Aitali Motani?

Ngati mukukwera phiri newbie, Joi amalimbikitsa kuti ayambe kukwera mapiri m'masekondi 30, omwe, BTW, akumva zambiri motalika kuposa momwe zikuwonekera. Mwa kumamatira nthawi imodzimodzi nthawi iliyonse yomwe mukusamuka, mudzatha kudziwa momwe mukuyendera potengera mphamvu ndi kuyenda, akufotokoza. Mwachitsanzo, mutha kuyamba kukwera okwera mapiri ndikusintha kwa zala zanu. Pamene mukukula, mutha kuchita theka lamayendedwewo ndi mawonekedwe okhazikika ndipo theka linalo ndi matepi. Pambuyo poyeserera, mutha kumaliza chonse popanda kusintha - ndipo mwinanso kupita patsogolo kapena awiri, akufotokoza. "Ingowonani zomwe mungachite mkati mwa masekondi 30 amenewo."

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