Buku Loyambira la Kuphunzitsa Kunenepa

Zamkati

• Kodi mukufunika chiyani kuti muyambe kuchita masewera olimbitsa thupi?
• Zida zamakono
• Zomwe muyenera kudziwa musanayambe
• Malangizo othandizira kulemera kwa oyamba kumene
• Zochita kwa oyamba kumene
• Dumbbell mizere ya mkono umodzi
• Makina osindikizira a Dumbbell
• Kusindikiza pachifuwa cha Dumbbell
• Bicep ma curls
• Zowonjezera za Triceps
• Kukaniza gulu kukoka
• Lunge ndi dumbbell
• Magulu
• Ng'ombe imadzuka
• Ndondomeko yophunzitsira zolemera
• Ndandanda yamasabata sabata iliyonse
• Malangizo a chitetezo
• Mfundo yofunika

Kaya cholinga chanu ndikumanga minofu kapena kukwaniritsa zolimbitsa thupi, zolimbitsa thupi, kuphunzira zolimbitsa thupi kungakuthandizeni kuti mufike kumeneko.

Kuphunzitsa kulemera, komwe kumadziwikanso kuti kukana kapena kulimbitsa mphamvu, kumalimbitsa minofu yowonda, yolimba, kumalimbitsa mafupa ndi mafupa anu, komanso kumathandizira kulimbitsa thupi. Izi zikutanthauza kuti muotcha ma calories ambiri ngakhale mutapuma.

Minofu yolimba imathandizanso kuti masewera anu azithamanga komanso kuti muchepetse mwayi wovulala.

Ngakhale simunachitepo masewera olimbitsa thupi kale, sizochedwa kwambiri kuyamba. Kulimbitsa mphamvu ndi koyenera kwa abambo ndi amai, ndipo kumatha kuyambika pamsinkhu uliwonse kapena mulingo wolimbitsa thupi.

Simukusowa kuti mukhale wolimbitsa thupi. M'malo mwake, simusowa ngakhale kukhala nawo masewera olimbitsa thupi. Mutha kungogwiritsa ntchito kulemera kwa thupi lanu pazambiri zolimbitsa thupi kapena kugwiritsa ntchito zolemera zaulere, magulu olimbana nawo, kapena zida zina zolimbitsa thupi kunyumba kuti mupeze zotsatira.

Nkhaniyi ikuyendetsani momwe mungayambireko ndi masewera olimbitsa thupi ndikupatsirani malangizo ndi upangiri kwa oyamba kumene.

Kodi mukufunika chiyani kuti muyambe kuchita masewera olimbitsa thupi?

Ngati simunakwezeko zolemera m'mbuyomu, lingalirani zoyambira mothandizidwa ndi wophunzitsa zovomerezeka. Adzakuphunzitsani mawonekedwe oyenera a masewera olimbitsa thupi ndikukhazikitsa pulogalamu yamphamvu yolingana ndi zosowa zanu.

Malo ambiri olimbitsa thupi kapena malo olimbitsira thupi amapereka magawo oyambira a maphunziro pamtengo wotsika kapena waulere, kapena amakhala ndi aphunzitsi ngati muli ndi mafunso.

Ngakhale ma gym ambiri amakhala ndi makina osakanikirana ndi zolemera zaulere, monga ma dumbbells ndi ma barbells, mutha kupezanso masewera olimbitsa thupi kunyumba ndi zida zoyambira.

Zida zamakono

Sikuti mumafunikira zolemera kuti mukhale ndi minofu yolimba komanso thupi lanu. Mwachitsanzo, pakuchita zolimbitsa thupi, monga pushups kapena mapapu, mumangofunika kulemera kwa thupi lanu kuti mupewe kukana.

Mutha kukulitsa zosankha zanu zapakhomo ndi ma dumbbells. Zida zoyambira zolembera zoyambira zimayamba pafupifupi $ 50, koma mtengo umawonjezeka mukamawonjezera kulemera.

Ma kettlebells, omwe ndi mipira yolemera yolumikizira, ndi njira ina yotchuka. Zochita zambiri za kettlebell zimagwiritsa ntchito magulu angapo a minofu nthawi imodzi, zomwe zimawathandiza kuti azichita masewera olimbitsa thupi, makamaka ngati muli ndi nthawi yochepa.

Magulu olimbana nawonso ndi othandizira pazida zanu zolimbitsa thupi. Magulu otanuka amtunduwu amtunduwu amakaniza mosiyanasiyana mukakoka ndikutambasula.

Gulu la magulu olimbana lingagulidwe $ 10 mpaka $ 60. Chifukwa ndi zopepuka komanso zotheka, mutha kuzitenga mukamayenda.

Zomwe muyenera kudziwa musanayambe

Mukakhala okonzeka kuyamba ndi pulogalamu yophunzitsira kulemera, kumbukirani malangizo otsatirawa.

Malangizo othandizira kulemera kwa oyamba kumene

• Konzekera. Zochita zina zolimbitsa thupi, monga kuthamanga kwa mphindi 5 kapena kuyenda mwachangu, kumawonjezera magazi kuthupi lanu ndikuwathandiza kuti azichita masewera olimbitsa thupi. Kudumpha chingwe kapena kuchita zodumpha kwa mphindi zochepa ndizo njira zabwino zothetsera kutentha.
• Yambani ndi zolemera zopepuka. Mukufuna kuyamba ndi kulemera komwe mutha kukweza 10 mpaka 15 ndi mawonekedwe oyenera. Yambani ndi ma seti 1 kapena 2 obwereza kubwereza 10 mpaka 15, ndipo pang'onopang'ono pitirizani kukhala maseti atatu kapena kupitilira apo.
• Pang'onopang'ono kuwonjezera kulemera. Ngati mutha kuchita mosavuta kuchuluka kwama seti ndi ma reps, onjezerani kulemera kwawo ndi 5 mpaka 10 peresenti. Onetsetsani kuti izi ndi zolemera moyenera musanachite masewera olimbitsa thupi.
• Pumulani kwa masekondi osachepera 60 pakati pa seti. Izi zimathandiza kupewa kutopa kwa minofu, makamaka mukamayamba.
• Chepetsani kulimbitsa thupi kwanu osaposa mphindi 45. Mutha kuchita zolimbitsa thupi zomwe mukufuna nthawi ino. Magawo ataliatali atha kubweretsa zotsatira zabwino ndipo atha kukulitsa chiopsezo chotopa ndi kutopa kwa minofu.
• Pepani minofu yanu mukamaliza masewera olimbitsa thupi. Kutambasula kumatha kuthandizira kukulitsa kusinthasintha, kuchepetsa kupsinjika kwa minofu, ndikuchepetsa chiopsezo chovulala.
• Pumulani tsiku limodzi kapena awiri pakati pa zolimbitsa thupi. Kupumula kumapatsa minofu yanu nthawi yoti ibwezeretse ndikubwezeretsanso malo ogulitsa musanamalize kulimbitsa thupi.

Zochita kwa oyamba kumene

Mutha kukhala ndi chidwi chofuna kupanga ma biceps anu kapena kuyendetsa miyendo yanu, koma pulogalamu yabwino kwambiri yophunzitsira kukana imagwira ntchito magulu onse akulu mthupi lanu.

M'malo mwake, kugwira ntchito mopambanitsa gulu limodzi lamankhwala mopweteketsa wina kumatha kubweretsa chiopsezo chovulala.

Kuti mukhale wolimba nthawi zonse, mungafune kuyamba ndi zotsatirazi. Kuphatikiza machitidwewa munthawi yanu yophunzitsira kulemera kumagwiritsa ntchito magulu akulu akulu mthupi lanu.

Yambani pochita maulendo 10 mpaka 15 pa masewera olimbitsa thupi. Konzekerani masekondi 1 mpaka 2 kuti ayambe. Mukamalimbitsa mphamvu, mutha kuwonjezera zowonjezera, komanso kuwonjezera kulemera.

• Kuyimira ndi chiyani? Kubwereza (rep) ndi gulu limodzi lokha lolimbitsa thupi.
• Kuyika ndi chiyani? Mndandanda ndi chiwerengero china cha obwereza. Mwachitsanzo, ma reps 10 mpaka 15 amapanga 1 set.

Dumbbell mizere ya mkono umodzi

Malo oyang'aniridwa: Msana wanu ndi minofu yakumanja.

Momwe mungapangire izi:

1. Ikani bondo lanu lamanzere kumapeto kwa benchi yolimba ndikuyika dzanja lanu lamanzere pansi pa benchi moyenera.
2. Ndi kumbuyo kwanu kufanana ndi nthaka, fikani pansi ndi dzanja lanu lamanja ndipo gwirani chododometsa ndi dzanja lanu moyang'anizana ndi benchi.
3. Pang'onopang'ono mubweretse dumbbell pachifuwa. Finyani msana wanu ndi minofu yamapewa ndikuwongola mkono wanu pang'onopang'ono.
4. Malizitsani seti imodzi, pumulani kwa mphindi, kenako sinthani mikono ndikupanga 1 kukhala ndi bondo lanu lamanja ndi dzanja lamanja pa benchi.

Makina osindikizira a Dumbbell

Malo oyang'aniridwa: Minofu yanu yamapewa.

Momwe mungapangire izi:

1. Khalani kapena kuyimilira ndi cholumikizira mdzanja lililonse, manja anu akuyang'ana kutsogolo, ndi zigongono zanu kumbali yanu pamakona a 90-degree.
2. Popanda kutsamira kapena kugwedeza nsana, kanikizani zopindika pamutu panu mpaka mikono yanu ili molunjika.
3. Pang'onopang'ono abwezeretseni pamalo oyambira.

Kusindikiza pachifuwa cha Dumbbell

Malo oyang'aniridwa: Minofu yanu pachifuwa.

Momwe mungapangire izi:

1. Gona pabenchi wokhala ndi cholumikizira m'manja monse ndikanjanja ndikuyang'ana kutsogolo.
2. Pepani ma dumbbells pang'onopang'ono mpaka mikono yanu ilunjika pamapewa. Samalani kuti musatseke zigoli zanu.
3. Pepani ma dumbbells pamalo oyambira. Zigongono zanu ziyenera kukhala zocheperako kuposa mapewa anu.

Bicep ma curls

Malo oyang'aniridwa: Ma biceps anu (minofu patsogolo pa mikono yanu).

Momwe mungapangire izi:

1. Khalani kapena kuyimilira ndi cholumikizira dzanja lililonse patsogolo panu, zigongono zanu mbali yanu, ndi zikhatho zanu zikuyang'ana mmwamba.
2. Pindani zododometsa m'mapewa mwanu ndikugwadira mivi yanu koma muziyimilira pambali panu.
3. Bweretsani chopiringa pamalo oyambira.

Zowonjezera za Triceps

Malo oyang'aniridwa: Matenda anu (minofu kumbuyo kwanu).

Momwe mungapangire izi:

1. Mutha kuchita izi ndikukhala pa benchi kapena kuyimirira ndi mapazi anu mozungulira paphewa.
2. Ikani manja anu onse mozungulira chogwirizira.
3. Kwezani chopondera pamwamba pamutu panu kuti mikono yanu ikhale yowongoka.
4. Pindani mivi yanu pamtunda wa digirii 90, ndikuchepetsa kakhosi kumbuyo kwa mutu wanu.
5. Pepani manja anu kuti dumbbell ikhale pamwamba pamutu panu.

Kukaniza gulu kukoka

Malo oyang'aniridwa: Minofu kumbuyo kwanu, mapewa, ndi mikono.

Momwe mungapangire izi:

1. Imani ndi mikono yanu mutatambasula patsogolo panu pachifuwa.
2. Gwirani chingwe cholimbana mozungulira pansi ndikuchigwira mwamphamvu ndi manja onse awiri.
3. Mukutambasula manja anu, kokerani pachifuwa chanu posunthira manja anu panja, kutali ndi thupi lanu. Gwiritsani ntchito kumbuyo kwanu kuti muyambe gululi.
4. Kusunga msana wanu molunjika, pindani masamba anu paphezi palimodzi, kenako pang'onopang'ono kubwerera kumalo oyambira.

Lunge ndi dumbbell

Malo oyang'aniridwa: Minofu yanu yamiyendo, kuphatikiza ma quadriceps, ma hamstrings, ndi ana anu a ng'ombe, komanso ma glute (matako) anu. Ngati muphatikiza dumbbell, mugwiritsanso ntchito ma biceps anu.

Momwe mungapangire izi:

1. Imani wamtali ndi mapazi anu phewa-mulifupi, mutanyamula dumbbell mdzanja lililonse.
2. Pita patsogolo ndi mwendo wakumanzere kuti chidendene chako chifike pansi.
3. Chepetsani thupi lanu kuti ntchafu yanu yakumanzere ikhale yofanana ndi pansi.
4. Imani kaye kwa mphindi, kenako pindani ma dumbbells mpaka pachifuwa ndikuwatsitsiranso poyambira.
5. Chotsani chidendene ndikubwerera kumalo oyambira.
6. Bwerezani, koma mutsogolere ndi mwendo wanu wakumanja.

Magulu

Malo oyang'aniridwa: Minofu yanu yamiyendo, kuphatikiza ma quadriceps, ma hamstrings, ndi ana anu a ng'ombe.

Momwe mungapangire izi:

1. Masamba amatha kuchitidwa kapena opanda zolemera.
2. Imani ndi mapazi anu m'lifupi-phewa ndikukhota pang'onopang'ono, choncho ntchafu zanu ndizofanana pansi.
3. Pepani pang'onopang'ono kuti muyambe.
4. Kuti muwonjezere kukana, gwirani dumbbell kapena kettlebell pafupi ndi chifuwa ndi manja anu onse.

Ng'ombe imadzuka

Malo oyang'aniridwa: Minofu yanu ya ng'ombe (kumbuyo kwa mwendo wanu wakumunsi).

Momwe mungapangire izi:

1. Imani m'mphepete mwa sitepe ndi mapazi anu kufanana.
2. Pepani zidendene masentimita angapo pamwamba pa sitepe ndikugwiritsanso masekondi pang'ono.
3. Pepani zidendene m'munsi mwa sitepe ndikugwiritsanso masekondi pang'ono. Muyenera kumverera kutambasula mu ng'ombe zanu.
4. Mutha kuwonjezera kukana mwa kukhala ndi cholumikizira chowala chilichonse m'manja mwanu.

Ndondomeko yophunzitsira zolemera

Ngati cholinga chanu ndikulimbitsa mphamvu, koma osakulitsa kukula kwa minofu yanu, kulimbitsa thupi katatu pasabata mwina kukupatsani zotsatira zomwe mukufuna.

Malinga ndi zomwe zalembedwa mu nyuzipepala ya Medicine and Science in Sports and Exercise, kuchita masewera olimbitsa thupi katatu pamlungu ndikothandiza ngati kulimbitsa thupi pafupipafupi kuti mumange zolimbitsa thupi.

Komabe, ngati mukufuna kupanga minofu yambiri, muyenera kuchita mobwerezabwereza komanso kulimbitsa thupi pafupipafupi.

Mutha kugwiritsa ntchito magulu anu onse am'mimba nthawi yolimbitsa thupi, kumachita seti imodzi kapena ziwiri zolimbitsa thupi kuti muyambe, ndikugwira ntchito mpaka maseti ambiri kapena zolemera zolemera momwe masewerawa amakhalira kosavuta.

Kapena, mutha kuyang'ana kwambiri pagulu laminyewa yamasiku ena. Mwachitsanzo:

Ndandanda yamasabata sabata iliyonse

Lolemba: Chifuwa, mapewa, ndi matumbo

• chosindikizira pachifuwa cha dumbbell
• chosindikizira chamapewa
• dumbbell triceps yowonjezera

Lachitatu: Kubwerera ndi ma biceps

• dumbbell mizere ya mkono umodzi
• bicep kupiringa
• kukana gulu kukoka

Lachisanu: Miyendo

• mapapu
• squats
• mwana wa ng'ombe amadzuka

Mukamakhala omasuka polimbitsa thupi, mutha kusakaniza zomwe mumachita pagulu lililonse laminyewa. Onetsetsani kuti muwonjezere kulemera ndi ma seti ambiri mukamalimbitsa nyonga yanu.

Malangizo a chitetezo

Ndikofunika kuyang'ana chitetezo mukamayamba chizolowezi chophunzitsira zolemera. Samalani kwambiri ndi thupi lanu ndipo musadzikakamize msanga. Mutha kudzipweteka kapena kuyambitsa matenda.

Kuti mukhale otetezeka pophunzitsa kulemera, kumbukirani kuti:

• Chitani masewera olimbitsa thupi pang'onopang'ono, mosamala mawonekedwe oyenera.
• Gwiritsani ntchito malo okuthandizani kukweza zolemetsa, makamaka zomwe zimadutsa mutu wanu.
• Khalani ndi hydrated panthawi yonse yopuma.
• Ikani mpweya musananyamuke ndikutulutsa mpweya mukamakweza. Musamagwire ntchito mukamakonza zolemera.
• Siyani kulimbitsa thupi kwanu ngati mukumva kuwawa kapena kupweteka. Ngati ululu sukutha mukasiya kuchita masewera olimbitsa thupi, pitani kuchipatala.

Ngati muli ndi thanzi labwino, kambiranani ndi dokotala wanu za pulogalamu yophunzitsira thupi komanso masewera olimbitsa thupi omwe ndi otetezeka kwa inu.

Mfundo yofunika

Kuphunzitsa kulemera kumatchedwanso kukana kapena kuphunzitsa mphamvu. Zimaphatikizapo kusuntha ziwalo za thupi lanu motsutsana ndi mtundu wina wa kukana, monga zolemera, magulu osagwirizana, makina olemera, kapena ngakhale kulemera kwanu.

Kuphunzitsa kulemera ndi njira yabwino kwambiri yopezera minofu ndikulimbitsa minofu yanu. Ikhozanso kukulitsa kagayidwe kanu, kulimbitsa mafupa anu ndi mafupa, kukulitsa minofu yanu, ndikuthandizani kuwotcha mafuta owonjezera.

Kuti mupindule kwambiri ndi chizolowezi chanu chophunzitsira kulemera, yambani ndi zolemera zopepuka mpaka mutapeza mawonekedwe oyenera. Kenaka yonjezerani kulemera kapena kukana pang'onopang'ono kuti mupewe kuvulala. Onetsetsani kuti mumagwiritsa ntchito magulu anu onse amisili kuti mukhale olimba komanso athanzi.