Kulimbitsa thupi m'munsi

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Kuchokera pamakalata ndi kafukufuku wanthawi zonse, Maonekedwe imaphunzira zomwe inu, owerenga, mukufuna kuwona zambiri pamasamba athu. Chinthu chimodzi chomwe mumapempha nthawi zonse ndi masewera olimbitsa thupi omwe ali ndi zotsatira zachangu omwe ndi osavuta kutsatira ndipo safuna masewera olimbitsa thupi. Mwafunsa. Tinamvetsera. Apa, tayamba gawo lathu la Ntchito Yanyumba.

Apa, timakhala ndi zolimbitsa thupi ziwiri, kulimbitsa mphamvu ndi cardio, zomwe zimafunikira zida zochepa kapena zopanda pake ndipo zitha kuphatikizidwa kuti pakhale pulogalamu yathunthu. Uku ndi kulimbitsa thupi kwapadera kwapadera, kochokera mu kanema yemwe wangotulutsidwa kumene "Shaping Up With Weights for Dummies" (Anchor Bay Entertainment). Nayi mwayi wanu (pomaliza!) Kuphunzira kuchita masewera olimbitsa thupi oyenera, othandiza kwambiri. Pulogalamuyi yamasiku atatu pamlungu imatenga pafupifupi ola limodzi. Yambani zolimbitsa thupi zilizonse ndi kutentha kwa mphindi zisanu, kuyenda mwachangu kapena kuguba m'malo ndikuzungulira mikono. Malizitsani ndi kutambasula minofu yonse yomwe munagwira ntchito, ndikugwira kutambasula kulikonse kwa masekondi 20 popanda kugwedeza. Gawo la cardio limakhazikitsidwa ndi njira yothandiza kwambiri yotchedwa "maphunziro a piramidi," yomwe imakulitsa chidwi chanu kuti mupindule mwachangu.

Cardio

Kulimbitsa thupi kwa cardio ndi mtundu wa maphunziro a piramidi: Mumakulitsa pang'onopang'ono mpaka mutafika pa "nsonga" kapena kuyesetsa kwakukulu, kenaka muchepetsenso pang'onopang'ono.

Maphunziro amtunduwu ndi njira yabwino yogwirira ntchito mwamphamvu kwambiri, zomwe zimakuthandizani kuti muwotche zopatsa mphamvu zambiri komanso kuti mukhale ndi mawonekedwe abwino amtima. Ikani kwa makina aliwonse a cardio kapena masewera olimbitsa thupi omwe mumakonda panja (kuthamanga, kupalasa njinga, ndi zina zambiri). Yang'anirani kuyesetsa kwanu pogwiritsa ntchito Rate of Perceived Exertion (RPE, onani pansipa). Kapena, ngati muli ndi chowunikira kugunda kwa mtima, mutha kugwiritsa ntchito kuchuluka kwa kugunda kwamtima kwanu (MHR; kuti muwone yanu, chotsani zaka zanu kuchokera pa 220).

Kuti muwonjezere kulimba kwa kulimbitsa thupi kwanu (ndi kugunda kwa mtima wanu), sinthani liwiro lanu kapena zida zina zapadera, monga kutsamira pa chopondera kapena mphunzitsi wa elliptical kapena kukana pa njinga. Kumbukirani: Ntchito yomwe mungachite pa RPE kapena kuchuluka kwa MHR idzasintha mukamakwanira, choncho yembekezerani kuti muwonjezere masewera olimbitsa thupi milungu ikubwerayi.

Nthawi Yonse Yogwirira Ntchito: Mphindi 40

Cholinga Chanu Chochita Kulimbitsa Thupi

Kuonjezera kugunda kwa mtima wanu mu increments mpaka kufika RPE 8-9 kapena 80-85 peresenti ya MHR wanu. Kenako mudzabwezeretsa kugunda kwa mtima wanu. Kulimbitsa thupi kwanu kudzawoneka motere:

Konzekera

Mphindi 5 pa RPE 5 (pafupifupi 55% MHR)

Kulimbitsa thupi

Mphindi 5 pa RPE 6 (pafupifupi 70% MHR)

Mphindi 5 pa RPE 6-7 (pafupifupi 75% MHR)

Mphindi 5 ku RPE 7-8 (pafupifupi 80% MHR)

Mphindi 5 ku RPE 8-9 (pafupifupi 80-85% MHR)

Mphindi 5 pa RPE 6-7 (pafupifupi 75% MHR)

Mphindi 5 pa RPE 6 (pafupifupi 70% MHR)

Mtima pansi

Mphindi 5 ku RPE 5 (pafupifupi 55% MHR)

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