Chifukwa Chomwe Mbali Yakumanzere Yanu Ndi Yofooka Kuposa Ufulu Wanu — Ndi Momwe Mungakonzekere

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Gwirani ma dumbbells ndikutulutsa makina osindikizira. Mwayi wake, mkono wanu wakumanzere (kapena, ngati ndinu wamanzere, mkono wanu wakumanja) udzatuluka kale kwambiri pamaso pa wamkulu wanu. Ugh. Mwinamwake mudzawona kuti mbali yanu yakumanzere ndi yofooka kuposa kumanja kwanu (kapena mosemphanitsa) pamene mukugwirizanitsa mu wankhondo III mu yoga, nayenso. Kawiri ugh.

"Ndizofala kwambiri kuti anthu azikhala ndi kusiyana mphamvu pakati pawo," akutero Chris Powell, C.S.C.S., wophunzitsa otchuka komanso CEO wa pulogalamu ya Transform."M'malo mwake, ndizachilendo kwambiri kuti matupi athu azikhala ofanana kwambiri kukula ndi mphamvu kuposa momwe amasiyana." Palibe vuto ndi machitidwe anu olimbitsa thupi.

"Ngakhale kuti masewera athu ochitira masewera olimbitsa thupi amatha kugunda mbali zonse ziwiri mofanana, pamene tikuchita zochitika zathu za tsiku ndi tsiku, timagwiritsira ntchito mosadziwa mbali yathu yaikulu kuposa mbali yathu yofooka. Izi zikhoza kukhala kukankhira kapena kukoka zitseko zotseguka, ndikugudubuza kuti mutuluke kunja bedi, kapena mbali yomwe mumasankha nthawi zonse kuti mukwere masitepe," akutero Powell. "Ngakhale kuti sitingaganizire za "zolimbitsa thupi" zilizonse, pamene timagwiritsa ntchito mbali imodzi mobwerezabwereza, ubongo wathu umaphunzira kuyatsa bwino kwambiri minofu imeneyo. komanso. " Komanso, ngati mudavulaza dzanja kapena mwendo ndikuyenera kuti mukhale nawo kwa kanthawi, izi zitha kukhala ndi chochita ndi kusamvana kulikonse pakati panu kumanzere ndi kumanja. (Zokhudzana: Momwe Mungadziwire-ndi Kukonza-Thupi Lanu Losavomerezeka)

"Anthu ambiri amakhala moyo wopanda mphamvu zamtunduwu osadziwa ngakhale pang'ono kapena kusiyana," akutero Powell. "Nthawi zambiri ndi anthu ochita masewera olimbitsa thupi - monga iwe ndi ine - omwe amazindikira mwachangu."

Pofuna kuthana ndi zofooka zilizonse mbali imodzi kapena imzake, Powell amalimbikitsa kusankha masewera olimbitsa thupi omwe amanyamula mbali zonse za thupi lanu padera, monga masewera olimbitsa thupi a dumbbell: kukakamiza pamapewa, kukakamiza pachifuwa, mapapu, mizere yozungulira, ma biceps curls, ma dumbbell squats, ma triceps extensions. … Mosiyana ndi makina olimbitsa thupi ndi ma barbells, ma dumbbells samalola dzanja lanu lamphamvu kapena mwendo kuti unyamule zocheperako, akufotokoza. Muthanso kuyesa kuphunzira limodzi komanso kuchita masewera olimbitsa thupi, monga mapapu amiyendo imodzi, ma squat a mwendo umodzi, makina osindikizira a mkono umodzi, makina osindikizira a mkono umodzi, ndi mizere ya mkono umodzi. (Komanso lingaliro labwino ngati mbali yanu yakumanzere ndi yofooka kuposa kumanja kwanu? Kuonjezera izi zolimbitsa thupi zolimbitsa thupi pazochitika zanu.)

Palibe chifukwa chochitira "ngakhale zinthu" pochita ma reps ambiri kumbali yanu yofooka, akutero Powell. Mbali yanu yofooka idzagwira mwachibadwa chifukwa idzakakamizika kugwira ntchito molimbika. (Mmwamba Chotsatira: Momwe Mapazi Ofooka ndi Kusuntha kwa Ankle Kumakhudzira Thupi Lanu Lonse)

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