Njira Zabwino Kwambiri Zoyeserera Mwendo

Zamkati

• Mphamvu ya mwendo
• Kodi makina osindikiza miyendo akuchita chiyani?
• 1. Makina osindikizira mwendo pogwiritsa ntchito magulu osagwirizana
• Kukaniza gulu mwendo atolankhani, atagona
• Makina osunthira otsutsana ndi mwendo
• 2. Magulu
• Masewera otsogola
• Masewera a Sumo
• Gawani squats
• 3. Maunitsi
• Mapapu apamwamba
• 4. Kulumpha kwakukulu
• 5. Kuchita masewera olimbitsa thupi
• Mulatho wapamwamba
• Kutenga

Mphamvu ya mwendo

Kaya mukugwiritsa ntchito miyendo yanu kuthamanga marathon kapena kuti mulandire makalata, kukhala ndi miyendo yolimba ndikofunikira.

Makina osindikizira, mtundu wa masewera olimbitsa thupi, ndi njira yabwino kwambiri yolimbikitsira miyendo yanu. Zimachitika pokankhira miyendo yanu motsutsana ndi zolemera pamakina osindikiza mwendo.

Monga machitidwe onse ophunzitsira mphamvu, makina osindikizira amiyendo amamanga minofu, amachepetsa chiwopsezo chovulala, komanso amalimbana ndi kutayika kwa minofu. Izi ndizofunikira pazochitika za tsiku ndi tsiku monga kudzuka pabedi ndi kugula zinthu.

Komabe, simukusowa makina okwera mtengo kapena masewera olimbitsa thupi kuti mugwiritse ntchito miyendo yanu. Ndi machitidwe asanu opanda makinawa, mutha kulimbitsa miyendo yanu munyumba yanu.

Kodi makina osindikiza miyendo akuchita chiyani?

Makina osindikizira amiyendo amakhala pansi. Miyendo yanu imakanikizana mobwerezabwereza ndi zolemera, zomwe zimatha kusinthidwa malinga ndi kulimba kwanu. Izi zimayang'ana ma quads, glutes, hamstrings, chiuno, ndi ana anu amphongo.

Malo okhala osindikizira mwendo amathandiza kuti thupi lanu komanso thupi lanu likhalebe chete. Zimafunikanso zochepa kuti mukweze zolemera, malinga ndi kafukufuku wa 2016.

Pali njira zingapo zomwe mungagwiritsire ntchito makina osindikizira mwendo. Zambiri mwazi zimachokera kuzinthu zisanu izi:

1. Makina osindikizira mwendo pogwiritsa ntchito magulu osagwirizana

Gulu lolimbana limatha kusintha kulemera kwa makina osindikizira mwendo. Makina osindikizira amiyendo okhala ndi magulu osagwira ntchito amagwiranso ntchito minofu yofanana ndi yosindikiza mwendo pamakina. Magulu olimbana ndi zotheka komanso osakanikirana, chifukwa chake ndizosavuta kugwiritsa ntchito m'malo osiyanasiyana.

Zida zofunikira: Kukaniza gulu ndi mphasa kapena mpando

Minofu imagwira ntchito: Quads, hamstrings, glutes, ng'ombe

Kukaniza gulu mwendo atolankhani, atagona

Mtundu uwu umakupangitsani kuti muzilimbana ndi mphamvu yokoka, monga makina osindikizira mwendo pamakina.

1. Gona pabedi moyang'anizana. Kwezani mapazi anu pamphasa. Bwerani mawondo anu, ndikupanga mawonekedwe a digirii 90. Flex mapazi anu, kuloza zala zanu kudenga.
2. Lembani bwalolo mozungulira mapazi anu ndikugwira malekezero. Sungani mapazi anu pafupi.
3. Kanikizani mapazi anu motsutsana ndi magulu mpaka miyendo yanu ithe molunjika.
4. Bwerani mawondo anu kuti mubwerere kumtunda wa madigiri 90.
5. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

Ngati msana wanu ukufuna kupuma, mutha kupanga makina osindikizira mwendo pampando.

1. Khalani pampando. Finyani mtima wanu ndikukhazikika kumbuyo kwanu.
2. Lembani bwalolo mozungulira mapazi anu onse ndikumangiriza malekezero pamwamba pa ntchafu zanu.
3. Onetsetsani mapazi anu motsutsana ndi gululo mpaka miyendo yanu ikhale yolunjika.
4. Bwerani mawondo anu kuti mubwerere poyambira.
5. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

Makina osunthira otsutsana ndi mwendo

Kuti muwonjezere kukana, gwiritsani gulu lalifupi kapena lokulirapo.

2. Magulu

Mbalame zimatsanzira kayendedwe ka makina osindikizira mwendo. Amachita mozungulira, kotero kuti kumbuyo kwanu kumatenga zovuta zochepa. Ngati muli ndi ululu wammbuyo kapena kuvulala, squats atha kukhala njira yabwino yosindikizira mwendo.

Zida zofunikira: Palibe

Minofu imagwira ntchito: Quads, glutes, hamstrings

1. Imani ndi mapazi anu kutambasula m'chiuno. Bzalani zidendene pansi ndikuyang'ana zala zanu patsogolo.
2. Kuti mukhale olinganiza, tambasulani manja anu kutsogolo kapena kulumikiza manja anu pamodzi.
3. Tumizani mchiuno mmbuyo. Gwadani maondo anu ndikutsitsa matako anu. Sungani msana wanu molunjika ndi chifuwa chanu chitakwezedwa.
4. Dzichepetseni mpaka ntchafu zanu zikufanana ndi pansi. Sungani mawondo anu pamiyendo yanu.
5. Kokani zidendene zanu ndikuyimirira.
6. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

Masewera otsogola

Mukakhala ndi mphamvu, yesetsani kugwira dumbbell kapena kettlebell mukamachita masewera.

Masewera a Sumo

Mutha kuzipangitsa kukhala zovuta kupangira sumo squats. Kukula kwakukulu kwa kusiyanaku kumayang'ana minofu yanu yamkati ya ntchafu.

1. Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa m'chiuno.
2. Yang'anani zala zanu pangodya, kutali ndi thupi lanu. Bzalani zidendene zanu pansi.
3. Mangani manja anu palimodzi kapena gwiritsani cholemera.
4. Kokani m'chiuno mmbuyo, pindani mawondo anu, ndikutsitsa matako anu. Gwiritsani ntchito abs yanu kuti msana wanu ukhale wowongoka ndi chifuwa chowongoka.
5. Dzichepetseni mpaka ntchafu zanu zikufanana ndi pansi. Sungani mawondo anu pamiyendo yanu.
6. Limbikitsani zidendene zanu kuti muyimirire.
7. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

Gawani squats

Pofuna kuthana ndi mwendo umodzi nthawi imodzi, gawani squats. Mtunduwu umayang'ana kwambiri ma quads anu ndi glutes.

1. Yendani phazi limodzi patsogolo ndikubwerera kamodzi. Sinthanitsani kwambiri kulemera kwanu. Kwezani chidendene cha phazi lanu lakumbuyo.
2. Yang'anani zala zanu kutsogolo. Mangani manja anu palimodzi.
3. Bwerani mawondo anu ndikutsitsa mchiuno mwanu, kuwasunga mogwirizana ndi mapewa anu.
4. Dzichepetseni mpaka bondo lanu lakumbuyo lili pamwambapa.
5. Finyani ma glute anu ndikubwerera poyambira.
6. Yambani ndi gulu limodzi la maulendo 8 mpaka 12. Bwerezani ndi mwendo wina.

3. Maunitsi

Maungini, monga squats, amalumikiza minofu yanu ya mwendo popanda kuwonjezera kukakamiza kumbuyo kwanu. Kupita patsogolo kumagwiritsa ntchito ma quads ndi glutes anu.

Lunge ndi losiyana ndi squat yogawanika. Lunge amakhala ndi miyendo yonse nthawi imodzi, pomwe squat yogawanika imagwiritsa ntchito imodzi.

Zida zofunikira: Palibe

Minofu inagwira ntchito: Quads, glutes, hamstrings

1. Imani ndi mapazi anu kutambasula m'chiuno.
2. Yendani phazi limodzi mtsogolo ndikugwetsani m'chiuno mwanu, ndikugwada m'ma ngodya 90.
3. Dzichepetseni mpaka ntchafu yanu yakutsogolo ikufanana ndi pansi. Ikani bondo lanu lakumaso pamiyendo yanu.
4. Kankhirani mwendo wanu wakutsogolo kuti mubwerere poyambira.
5. Yambani ndi gulu limodzi la maulendo 8 mpaka 12. Bwerezani ndi mwendo wina.

Mapapu apamwamba

Kuti muwonjezere zovuta, pangani mapanga ndi ma dumbbells. Gwirani chimodzi mdzanja lililonse ndikupachika manja anu mbali yanu. Mutha kuzigwiritsanso patsogolo pa mapewa anu.

4. Kulumpha kwakukulu

Kulumpha kwakukulu, kapena kudumpha kwa chule, kumangiriza mphamvu yamiyendo kudzera pakuphulika. Kusunthaku kumaphatikiza squat ndikukula kwathunthu kwa thupi lanu lakumunsi, ndikupangitsa kukhala njira yabwino yosindikizira mwendo.

Ngati muli ndi ululu wolumikizana, yendani modumpha mosamala. Mphamvu yamphamvu imatha kupweteketsa malo anu.

Zida zofunikira: Palibe

Minofu imagwira ntchito: Quads, hamstrings, glutes, ng'ombe

1. Imani ndi mapazi anu mulifupi.
2. Gwerani mu squat popinda maondo anu ndikukankhira m'chiuno mwanu. Sungani manja anu kumbuyo kwanu.
3. Pewani manja anu patsogolo ndikukankhira mapazi anu pansi. Tulutsani patsogolo.
4. Tengani pamapazi anu. Flex m'chiuno mwanu, mawondo, ndi akakolo kuti mutenge mphamvuyo.
5. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

5. Kuchita masewera olimbitsa thupi

Mlatho umakhazikika ndikulimbitsa maziko anu. Zimagwiranso ntchito matako ndi ntchafu zanu, ndikupereka phindu lofananako pamakina osindikizira amiyendo pamakina.

Zida zofunikira: Mat

Minofu inagwira ntchito: Quads, glutes, hamstrings, chiuno

1. Ugone kumbuyo kwako. Bwerani mawondo anu ndikubzala mapazi anu pansi, pansi pa maondo anu okha. Muthanso kuyika mapazi anu pa mpira kapena benchi.
2. Ikani manja anu m'mbali mwanu, kanjedza pansi.
3. Limbikitsani maziko anu ndi matako.
4. Kwezani m'chiuno mwanu, ndikupanga mzere wolunjika kuchokera m'maondo anu mpaka pamapewa. Imani pang'ono, kenako tsitsani m'chiuno.
5. Yambani ndi gulu limodzi la maulendo 8 mpaka 12.

Mulatho wapamwamba

Ngati mlatho woyambira ndi wosavuta kwambiri, gwiritsani chingwe cholimbira m'chiuno mwanu.

Kutenga

Kuyeserera mwendo kumeneku kumalimbitsa thupi lanu lakumunsi kopanda makina. Amagwira minofu yambiri nthawi imodzi, kukonzekera thupi lanu kuti lizichita zochitika za tsiku ndi tsiku komanso zolimbitsa thupi zina.

Ngakhale njira zosindikizira mwendo sizigwiritsa ntchito makina, chitetezo ndichofunikira. Ngati mwatsopano pakulimbitsa mphamvu, kambiranani ndi dokotala poyamba. Yambani ndi zolemera zopepuka komanso otsika otsika.

Nthawi zonse muzimva kutentha musanachite masewera olimbitsa thupi. Izi zimapewa kuvulala ndikupereka mpweya ku minofu yanu. Kuti mukwaniritse thupi lathunthu, gwiritsani ntchito gulu losiyana tsiku lililonse.