Phunzirani Izi: Gawani Gulu

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Kuti mumvetsetse momwe komanso chifukwa chake kusunthaku kuli kokulirapo, choyamba muyenera kudziwa zoyambira mwachangu pakuyenda. Sizingamveke ngati mitu yolimbitsa thupi kwambiri, koma kuyenda ndikofunikira kuti mupeze masewera olimbitsa thupi ndikuthandizani kujambula thupi lotentha lomwe mwatsatira.

Kusuntha nthawi zambiri kumasokonezeka ndi kusinthasintha, koma chowonadi ndichakuti zinthu ziwiri ndizosiyana. Chomalizachi chimakhudzana ndi minofu yanu pomwe choyambayo chimakhudza zolumikizana. Koma-apa ndipamene zimakhala zosangalatsa kwambiri-simukufuna kuti maulumikizidwe anu onse akhale apamwamba kwambiri. M'malo mwake, mukufuna kuti ena mwa iwo akhale okhazikika. Mwachitsanzo mukufuna akakolo oyenda ndi m'chiuno, koma mawondo okhazikika. (Mutha kuphunzira zambiri za chifukwa chake mukufuna kukhazikika kumbuyo kwanu kwa Master This Move: Stir The Pot.) Izi ndizomwe ziti zithetse kuvulala, akutero Ethan Grossman, mphunzitsi waumwini ku PEAK Performance ku New York City, ndipo ndizo ndendende. zomwe ntchitoyi ikuthandizani kuchita. M'malo mwake, imachita bwino kuposa ma squats achikhalidwe, malinga ndi Grossman.

"Thupi lathu lidapangidwa kuti lizigwira ntchito mosinthana, kotero ngakhale machitidwe olimbirana ngati squats atha kukhala othandiza pakulimbitsa mphamvu ndi mphamvu, ndibwino kuti tibwezeretse magwiridwe antchito ndikugwiranso ntchito mbali iliyonse payokha," atero a Grossman. (Kuphatikiza apo, zimathandizanso kuti muchepetse kunenepa kwambiri ngati mukusuntha. Zambiri pambuyo pake.) Koma kupitilira kupewa kuvulala, kusunthira m'malo olumikizana omwe amafunikira ndikukhazikika pamalumikizidwe omwe akupereka '' Zikuthandizani kuti muziyenda bwino m'moyo komanso kukhala athanzi. Mlanduwu: Kuyenda, makamaka kuyenda mchiuno, ndikofunikira kwa othamanga omwe amadziwika kuti ali ndi chiuno cholimba. Chifukwa chake ntchito yomwe mumachita mu chipinda cholemera ikuthandizani panjira kapena njanji. (Onani Ultimate Strength Workout Kwa Othamanga.)

Mwinanso mukufuna kudziwa za zokongoletsa-ndipo pali zambiri. Magulu amtundu uliwonse amatulutsa ma glute anu ndi minofu yanu yonse, kuphatikiza ma quads, ma hamstrings, ndi ana amphongo. Kugawanitsa ma squats, komabe, kumabweretsanso zovuta, zomwe zimafuna kuchitapo kanthu minofu yambiri, kuphatikiza yomwe ili pachimake. Kuphatikiza apo, kuyika kwa thupi kumakuthandizani kuti muzigwira ma dumbbells mosavuta m'mbali mwanu. Gwiritsani ntchito magawo 3-4 a ma reps 10-12 (mbali zonse ziwiri) za kusunthaku mumachitidwe anu kangapo pamlungu. (Ndipo musanalowe mukulumikizana kwathunthu, yesani malo osanjikiza am'magulu, komwe mumayimilira ndi bondo lanu mainchesi angapo pansi (chithunzi).

A Yambani kugwada ndi phazi limodzi papulatifomu yokwezeka pang'ono (pafupifupi mainchesi 6) ndi bondo lotsutsana pa pedi kapena pamalo ofewa (onani pamwambapa).

B Mwendo womwe mukugwada uyenera kukhala wolumikizidwa mozungulira ndi chiuno ndi phewa komanso mozungulira pansi.

C. Sinthani bondo lanu lakumbuyo kuti likhale pamwamba pa bondo lanu ndipo kulemera kwanu kugawidwe makamaka pachidendene chanu chakutsogolo.

D Kwezani mchira wanu pobweretsa lamba wanu pamimba mwanu.

E Kwezani bondo lanu lakumbuyo pafupifupi mainchesi 6 kuchokera pamphasa / pansi, kuti mwendo uziwonekera mozungulira.

F Kusunga kulemera kwanu kukhale pamwamba pa chidendene chanu chakutsogolo, tambasulani bondo lakutsogolo pamene mumagwiritsa ntchito glute la mwendo wakutsogolo kuti mukweze wamtali.

G Bwererani kumalo oyambira ndi bondo lanu lakutsogolo litatembenuzidwira kumbuyo.

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