Fitfluencer wazaka 75 uyu Adawulula Chinyengo Chake Chopangira Masewero Olimbitsa Thupi Kukhala Ogwira Ntchito Kunyumba

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Yang'anani pa Instagram ya Joan MacDonald ndipo zikuwonekeratu kuti chithunzi cha zaka 75 chokhala ndi masewera olimbitsa thupi chimakonda kuphunzira bwino. Kuchokera pachitetezo chachitetezo cha barbox mpaka ma dumbbell deadlifts, ulendo wolimbitsa thupi wa MacDonald wakhudza kulimbitsa thupi kulikonse m'mabuku. filosofi yake ndi otsatira ake. (Zokhudzana: Wopenga Wachinyamata Wakale wazaka 74 Akutsutsa Zoyembekeza Pamagulu Onse)

Mu positi yatsopano ya Instagram, fitfluencer (aka @trainwithjoan) adagawana makanema awiri ake akuchita mizere, masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yayikulu yakumbuyo (monga ma lats ndi ma rhomboids) ndikumenyanso mapewa, biceps, ndi triceps. Mu kanema woyamba, MacDonald amachita masewerawa pamakina oyendetsedwa pachifuwa, njira yomwe munthu wamba sangakhale nayo kunyumba. Pachigawo chachiwiri, MacDonald amachita zochitikazo kunyumba. Pakadali pano, amakhala pansi, atagwira kumapeto konse kwa gulu lolimbana lomwe lalumikizidwa kumapazi ake, ndikubweza gululo kuti likwaniritse mizereyo. (Zokhudzana: Onani Joan MacDonald Deadlift wazaka 74 mapaundi 175 ndikugunda Mbiri Yatsopano Yanu)

M'mawu ake omasulira, MacDonald akufotokoza kuti kuchita mizere ndi sing'anga wapakatikati, wotsutsana ndi gulu lotsutsana ndikadali "kovuta," ndikuti amasintha njira yake yoyeserera akagwiritsa ntchito gulu lotsutsa osati zolemetsa. (FYI - mutha kugwiritsanso ntchito gulu limodzi, lalitali lokhala ndi malekezero awiri, monga TheraBand, ndikumva kutentha komweko.)

"Chinsinsi chopangira kulimbitsa thupi kunyumba ndikuwonetsetsa kuti mukuchita zonse zomwe zimafunikira kuti mumalize minofu yanu," alemba MacDonald. "Nditha kuchita maulendo 10 okha ndikulimbitsa thupi, koma ndimagulu ndi ma dumbbells ochepa ndimatha kuchita 16 kapena 20. Kubwerera ndikachita reps zambiri momwe ndingafunikire kutentha." (Zogwirizana: Ubwino wa Ma Resistance Band Adzakupangitsani Kuganiziranso Kaya Mukufuna Zolemera)

Ndipo strategy yake ikuyendera. Inde, kugwiritsa ntchito kulemera kwakanthawi kochepa kwa reps ndikofunikira pakukulitsa minofu ndi mphamvu. Koma izo ndi zotheka kumanga mphamvu ya minofu ndipo chipiriro ndi kukana pang'ono kapena kulemera thupi kokha. Kutsutsa minofu yanu mosalekeza ndikofunikira, koma kuwonjezera kuchuluka kwa kulemera si njira yokhayo yochitira tero. Mukamagwiritsa ntchito kulemera kopepuka kapena kusakhalapo konse, mutha kuwonjezera kuchuluka kwa ma reps omwe mumachita - ndi / kapena kuchepetsa nthawi yomwe mumapumula pakati pa seti - kuti mukwaniritse zotsatira zofanana ndi zomwe mumachita mu masewera olimbitsa thupi okhala ndi zida zazikulu. MacDonald adanenanso kuti azichita ma reps ambiri momwe angathere mpaka atayamba "kutentha bwino," zomwe zikugwirizana ndi lamulo lodziwika bwino la chala chachikulu: Ngati simukumva ngati omaliza ochepa ndi ovuta, ndi nthawi yoti onjezerani ma reps anu kapena kuwonjezera kulemera.

Kusuntha zinthu zolemetsa pamalo ochitira masewera olimbitsa thupi kumatha kumva zodabwitsa ndipo kumatha kukhala kothandiza kukwaniritsa zolinga zambiri zolimbitsa thupi, mosakayikira. Koma monga MacDonald akuwonetsera, ndizotheka kuchita zolimbitsa thupi zovuta kugwiritsa ntchito zida zazing'ono komanso zapakhomo.

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