Kodi Mitsempha Yamagulu Amagwira Bwanji?

Zamkati

• Fanizo la minofu imagwira ntchito munyumba
• Momwe mungapangire lunge
• Momwe mungagwiritsire ntchito minofu yosiyana mosiyanasiyana
• Kuyenda lunge
• Lunge ndi kupindika kwa torso
• Mbali yam'mbali kapena yoyandikira
• Momwe mungaphatikizire mapapu mumachitidwe anu
• Kodi mungagwiritse ntchito mapapu kuti muwone kuphunzitsa minofu yanu?
• Kodi mapapu amafanana bwanji ndi squats?
• Kutenga

Lunge ndi masewera olimbitsa thupi omwe angagwiritsidwe ntchito kuthandizira kulimbitsa thupi lanu, kuphatikiza:

• alireza
• mitsempha
• ziphuphu
• ng'ombe

Mukamayendetsedwa kuchokera mbali zosiyanasiyana, mapapu amathandizanso kuyenda. Kusuntha kogwira ntchito kumatha kukuthandizani kugwiritsira ntchito minofu m'njira zomwe zimapindulitsa mayendedwe a tsiku ndi tsiku omwe mumachita kunja kwa masewera olimbitsa thupi. Mwachitsanzo, mapapu ammbali amathandizira kulimbitsa minofu yomwe thupi lanu limagwiritsa ntchito kusuntha ndikusintha kolowera.

Maungini angathandizenso kukonzekera minofu yanu yochita masewera olimbitsa thupi komanso masewera omwe amafunika kuyendetsa mapapu ngati tenisi, yoga, ndi basketball.

Werengani kuti mudziwe zambiri zamubwino wamapapu ndi momwe mungaphatikizire pazomwe mumachita tsiku ndi tsiku.

Fanizo la minofu imagwira ntchito munyumba

Momwe mungapangire lunge

Lunge yayikulu imagwiritsa ntchito ma quads, glutes, ndi ma khosi. Kuti muchite bwino:

1. Yambani poyimirira wamtali.
2. Pita patsogolo ndi phazi limodzi mpaka mwendo wako ufike pamtunda wa madigiri 90. Bondo lanu lakumbuyo liyenera kukhalabe lofanana ndi nthaka ndipo bondo lanu lakumaso siliyenera kupitirira zala zanu.
3. Kwezani mwendo wanu wam'mbuyo wam'mbuyo kuti mubwerere poyambira.
4. Bwerezani kubwereza kwa 10 mpaka 12 pa mwendo umodzi, kapena chotsani pakati pa miyendo mpaka mutakwanitsa kubwereza 10 mpaka 12 mwendo uliwonse.

Momwe mungagwiritsire ntchito minofu yosiyana mosiyanasiyana

Pochita zosiyana zamagetsi, mutha kuyambitsa minofu yosiyanasiyana. Mwachitsanzo, m'malo mopitilira mtsogolo, mutha kukhala kumbuyo.

Mapapu ammbali, amadziwikanso kuti mapapu ammbali, amatha kukuthandizani kukulitsa kusinthasintha ndikulimbitsa minofu yanu ya ntchafu. Muthanso kupanga lunge woyenda kuti thupi lanu lizisuntha ndikuthandizira kukweza mtima wanu. Kuphatikiza torso kupindika kwa mapapu kumagwira ntchito minofu ya m'mimba.

Kuyenda lunge

Lende loyenda limagwira minofu yofanana ndi lunge yoyambira, koma itha kuthandizira kukweza kugunda kwa mtima wanu kuchokera pagululo lowonjezera. Kupanga lunge woyenda:

1. Yambani pochita zomangirira ndi mwendo wakumanja kupuma patsogolo.
2. M'malo mobwerera pamalo oimirira, yambani kuyenda patsogolo ndi mwendo wanu wakumanzere kuti tsopano uzikhala wolimba. Mwendo wanu wakumanja uyenera kukhala pamalo oti akhazikike.
3. Pitirizani kuyenda uku "mukuyenda" pamene mukupitiliza kuyenda patsogolo, kusinthana miyendo, kwa ma 10 mpaka 12 pamiyendo iliyonse.

Lunge ndi kupindika kwa torso

Kuphatikizika komwe kumapangitsa kuti thupi likhale lopindika kumakupatsirani mwayi wowonjezera wogwira ntchito m'mimba mwanu kuphatikiza ma gluti ndi ma quads anu. Kuti mupange lunge ndi torso kupindika:

1. Yambani pochita zomangirira ndi mwendo wakumanja kupuma patsogolo.
2. Pambuyo pa mwendo wanu wamanja utathamangitsidwa kutsogolo ndipo mukumva kukhazikika, gwiritsani ntchito maziko anu kupotoza torso lanu kumanja. Gwirani kwa masekondi angapo. Musasunthire miyendo yanu pamalopo.
3. Bweretsani torso yanu pakati. Bwererani kuti muyime ndi mwendo wakumanja.
4. Sinthani miyendo ndikulumikiza patsogolo ndi mwendo wanu wamanzere, ndipo, mukakhazikika, pindani kumanzere nthawi ino.
5. Chitani mapapu 10 opindika mbali iliyonse.

Mbali yam'mbali kapena yoyandikira

Kuphatikiza pa kugwiritsa ntchito ma glute, ma hamstrings, ndi ma quads, mbali kapena cholumikizira cham'mbali chimagwiranso ntchito minofu yanu yamkati ya ntchafu. Kuti muchite mbali ina:

1. Yambani kuyimirira wamtali, mapazi m'chiuno-m'lifupi mtunda wosiyana.
2. Tengani gawo lalikulu kumanzere. Bwerani bondo lanu lakumanzere pamene mukukankhira m'chiuno mwanu. Sungani mapazi onse pansi pansi m'lifupi.
3. Kokani ndi mwendo wanu wamanzere kuti mubwere kuyimirira.
4. Pangani mapapu 10 mpaka 12 kumanzere musanasinthe kumanja.

Momwe mungaphatikizire mapapu mumachitidwe anu

Ngati mukuyang'ana kuti mukhale ndi thanzi labwino komanso mulimbikitse miyendo yanu, lingalirani kuwonjezera mapangidwe azolimbitsa thupi sabata iliyonse kawiri mpaka katatu pamlungu.

Ngati mwangoyamba kumene kulimbitsa thupi, mutha kuyamba kupanga mapapu 10 mpaka 12 pa mwendo uliwonse nthawi imodzi. Ngati cholinga chanu ndikuchepetsa thupi kapena kuyika thupi lanu, mapapu ayenera kuchitidwa kuphatikiza pa masewera olimbitsa thupi ndi zina zolimbitsa thupi.

Yesani maphunziro apakatikati kapena othamanga kwambiri kawiri mpaka katatu pa sabata, masiku osinthana ndi maphunziro amphamvu, monga mapapu, masiku ena.

Ngati simukudziwa momwe mungakhalire chizolowezi chochita masewera olimbitsa thupi, gwirani ntchito ndi wophunzitsa payekha wotsimikizika yemwe angakulembereni dongosolo kuti mutsatire.

Kodi mungagwiritse ntchito mapapu kuti muwone kuphunzitsa minofu yanu?

Zina mwazabwino zakuchita masewera olimbitsa thupi, kapena kuloza gawo limodzi lokha lamthupi lanu ndimapapu, ndikuti mutha kuwona kukula pang'ono pakukula kwa minofu kapena kamvekedwe ka malowa.

Zoyipa zake ndikuti thupi lanu limatha kusintha msanga. Kusunthaku sikudzakhalanso kovuta pakatha milungu ingapo. M'malo mwake, chizolowezi chokwanira chokwanira chingakuthandizeni kukwaniritsa zolinga zanu.

Kodi mapapu amafanana bwanji ndi squats?

Ma lunge ndi ma squat ndimachitidwe ofanana thupi omwe onse amayang'ana minofu ndi minofu ya mwendo. Kusiyanitsa ndikuti lunge limachitika mwendo umodzi nthawi imodzi, ndiye kuti mulimbitsa mwendo uliwonse payekhapayekha. Izi zikutanthauza kuti mukuwombera minofu yanu yolimba. Izi zitha kuthandiza ngakhale kusamvana kulikonse.

Mapapu amakhalanso osavuta kumbuyo, chifukwa chake ngati mukumva kupweteka kwakumbuyo, ganizirani kumamatira kumapapu m'malo mowonjezera m'matumba. Kapenanso, pewani kuwerama mpaka momwe mumakhalira.

Palibe squats kapena mapapu omwe ali bwino kutulutsa. Zonsezi ndizochita zolimbitsa thupi zolimbitsa thupi m'thupi lanu. Kuti mupeze zotsatira zabwino, lingalirani kuwonjezera zonse pazomwe mumachita.

Kutenga

Ma lunge amatha kukhala masewera olimbitsa thupi othandizira kuthandizira kulimbitsa thupi lanu. Samalani kuti mupange mapapu ndi mawonekedwe oyenera. Pamene mukumangirira, bondo lanu siliyenera kudutsa pazala zanu. Ndipo osatambasulira mwendo wako kutali mbali iliyonse mukamazungulira, mwina.

Kuchita bwino mapapu kungathandize kuchepetsa chiopsezo chovulala.

Ngati mukufuna thandizo kuti muyambe ndi mapapu, funsani wophunzitsa wanu wotsimikizika kuti muwone mawonekedwe anu. Mukayamba kupita patsogolo, mutha kukhala ndi zolemera zaulere mdzanja lililonse mukamayang'ana zovuta zowonjezera. Ingokumbukirani kuti nthawi zonse muzifunsa dokotala musanayambe kuchita masewera olimbitsa thupi.