Kupirira kwa Minyewa 3 Kuyesa Kuyesera

Zamkati

• Chifukwa chomwe timachitira
• Momwe mungayezere kupirira kwanu kwamphamvu
• Thupi lakumunsi: Mayeso a squat
• Thupi lapamwamba: Kuyesa kwa Pushup
• Mafupa a mawondo
• Zovuta: Kutsika kwamatabwa otsika (zigongono ndi zala)
• Malangizo achitetezo omwe mungaganizire
• Momwe mungapangire kupirira kwa minofu
• Kupirira ndi mphamvu
• Kutenga

Zikafika pakuyeza kupita patsogolo m'chipinda cholemera, mayeso opirira mwamphamvu angakupatseni mayankho olondola pakulimbitsa thupi kwanu. Izi zimakuthandizani kuti musinthe magawo obwereza mobwerezabwereza komanso masewera olimbitsa thupi omwe mukuchita.

Njira yabwino yogwiritsira ntchito kupirira kwamphamvu ndikumayesa musanayese komanso pambuyo pofufuza.

Mwachitsanzo, yesani mayeso aliwonse, lembani zotsatira ndikusuntha. Pakadutsa milungu inayi kapena isanu ndi umodzi, yesani mayeso omwewo ndikuyerekeza zotsatira zatsopano ndi ziwerengero zoyambirira.

Kutsata momwe mukuyendera ndi njira yabwino kwambiri yolimbikitsira ndikutsatira pulogalamu yathanzi.

Chifukwa chomwe timachitira

"Mwina chifukwa chofala kwambiri choyesa kupirira kwa minyewa ndiyo kuyesa kudziwa ngati mapulogalamu ali othandiza," akutero Lesley Bell, BS, NASM-CPT, NASM-CES, NCSF-CSC.

Kupatula kuyesa kuyesa kuchita zolimbitsa thupi, a Bell adanenanso kuti kuyesa kupirira kwamphamvu kumawunikiranso pang'ono momwe mungakwaniritsire kuchita zinthu pamoyo wanu watsiku ndi tsiku, kutanthauza kuti, kuchuluka kwa thanzi lanu.

Momwe mungayezere kupirira kwanu kwamphamvu

Pali njira zosiyanasiyana zoyezera kupirira kwamphamvu. Ngati muli ndi mwayi wopeza mphunzitsi wotsimikizika kapena wochita masewera olimbitsa thupi yemwe angayang'anire mayesowo, iyi ndiye njira yoti mupiteko.

Koma ngati mukuyesa nokha kupirira kwaminyewa, nazi mayeso zomwe mungagwiritse ntchito kuyeza magulu osiyanasiyana amisempha.

Thupi lakumunsi: Mayeso a squat

Minofu yoyesedwa: kumbuyo kumbuyo, mitsempha, chiuno, ndi quadriceps

Jacquelyn Baston, LMT, CSCS, NSCA-CPT, CYT akufotokoza kuti: "Kupirira kwaminyewa pamiyeso kumapangitsa kuti thupi likhale lolimba, makamaka m'chiuno, ma quadriceps, nyundo, msana, ndi minyewa yambiri ing'onoing'ono." Ndipo gawo labwino kwambiri, simukusowa zida zilizonse.

1. Imani ndi mapazi anu mulifupi. Lonjezerani manja anu patsogolo panu kapena ikani manja anu m'makutu anu kuti mukhale okhazikika komanso mawonekedwe abwino. Maso ayenera kukhala patsogolo, koma pang'ono kuti msana usalowerere.
2. Bwerani maondo anu ndikumira mchiuno mwanu kumbuyo ndi kumbuyo, kusunthira kulemera kwanu m'zidendene. Mawondo anu akafika pafupifupi madigiri 90, bwererani poyimirira.
3. Chitani ma reps ambiri momwe mungathere kutopa ndi kutaya mawonekedwe oyenera.
4. Lembani kuchuluka kwa reps.

Kuthandizira kukhazikitsa gululi, Baston akuti ikani mpando kumbuyo kwanu ndikugwirani mpando ndi matako anu musanayime. Izi zidzakuthandizani kuti mukhale otsika mokwanira, omwe ali pafupifupi madigiri 90.

Thupi lapamwamba: Kuyesa kwa Pushup

Minofu yoyesedwa: pecs, deltoids, serratus anterior, triceps, abs

Kuyesedwa kwa pushup ndi imodzi mwanjira zabwino kwambiri zowunika kupirira kwamphamvu kwambiri, akufotokoza Bell, makamaka minofu ya pachifuwa ndi mapewa.

Kuti muyese kuyesa kwa pushup, mufunika sitimayi yoyimilira kapena timer pa foni yanu, ndi mpira, ngati mpira wa tenisi. Mwinanso mungafune masewera olimbitsa thupi.

1. Lowani pamalo okwera kwambiri ndi mpira pansi pa chifuwa chanu.
2. Yesetsani pushup imodzi mwakugwada ndi kugwedeza chifuwa chanu ndi mpira pansi panu. Onetsetsani kuti mwongola mikono yanu mpaka mukakankhira kumbuyo kumtunda wapamwamba.
3. Bwerezani izi kangapo mpaka mawonekedwe anu atasokonezeka.
4. Kapenanso, yesetsani momwe mungathere mumphindikati 60.
5. Lembani kuchuluka kwa pushups kochitidwa moyenera.

Mafupa a mawondo

Ngati simungathe kukwaniritsa pushup imodzi pazala zanu zakumapazi, Bell akuti ayambire pamalo amodzimodzi apamwamba ndi kumbuyo kwanu ndi mzere wolunjika kuchokera pamwamba pamutu mpaka kumapazi.

Popanda kusuntha kalikonse, gwadani pansi ndikuyesa mayeso a pushup motere. Uwu ukhala mwayi wopindulitsa kwambiri.

Zovuta: Kutsika kwamatabwa otsika (zigongono ndi zala)

Minofu yoyesedwa: rectus abdominis, obliques, hip flexors, erector spinae, ndi transverse abdominis

Minofu yapakati, yomwe imaphatikizapo ya m'mimba, m'chiuno, ndi kumbuyo, imagwira ntchito yofunika kwambiri pazochitika za tsiku ndi tsiku. Kusunga mphamvu ndi kupirira mu minofu imeneyi kumakuthandizani pakuyenda komwe kumafunikira kupindika, kupotoza, kufikira, ndi kukoka.

Kuti muyese mayeso a thabwa, mufunika mphasa yochitira masewera olimbitsa thupi ndi stopwatch kapena chowerengera nthawi pafoni yanu.

1. Lowani pansi ndi matupi anu pansi ndikuthandizidwa ndi zigongono ndi mikono yanu. Miyendo yanu iyenera kukhala yowongoka ndi kulemera kwanu kotengedwa ndi zala zanu. Thupi lanu liyenera kukhala lolunjika kuchokera kumutu mpaka kumapazi.
2. Mukakhala pamalo oyenera, yambani powerengetsera nthawi.
3. Gwirani malowa kwa nthawi yayitali momwe mungathere kapena mpaka mutalephera kubweza m'mbuyo kapena kutsitsa m'chiuno.
4. Lembani nthawi.

Ngati simungathe kukhala ndi thabwa lochepa, Bell akuti mutha kugwada (ndendende momwe mudapangira mayeso a pushup). Kuti mupeze zotsatira zoyenera, kumbukirani kulemba manotsi kuti kuyesanso kuyeseza momwe mwachokera.

Komanso, ngati mukuyang'ana mtundu woyeserera kwambiri, Baston akuti apange thabwa ndi manja owongoka, osunga zigongono ndi mikono yanu motsatira mapewa. Izi zimafunikira mphamvu yakumtunda kwambiri poyerekeza ndi thabwa la chigongono, lomwe limafunikira mphamvu yayikulu.

Malangizo achitetezo omwe mungaganizire

Zikafika pochita mayesowa mosamala, ganizirani mfundo izi:

• Musanayambe kuwunika kwakuthupi, onetsetsani kuti mwakwanitsa mayeso bwinobwino. Ngati muli ndi nkhawa zakuthekera kwanu, funsani wophunzitsa wotsimikizira kapena wothandizira zamthupi kuti akuthandizeni.
• Ngati mukumva kuwawa, chizungulire kapena mseru, siyani kuwunika.
• Fomu yanu ikangosokonekera, siyani mayeso. Ngati mukuvutika kuti musunge mayendedwe olondola, ganizirani chimodzi mwazosinthazo.

Momwe mungapangire kupirira kwa minofu

Kukhala ndi cholinga chogwirira ntchito kumatha kukuthandizani kuti mukhale okhazikika, olimbikitsidwa, komanso odzipereka ku thanzi lanu komanso thanzi lanu.

Ma chart ofananira amapezeka pamayeso amtundu uliwonse opirira kutengera msinkhu ndi jenda. Koma Baston akuti siwokonda kugwiritsa ntchito ma chart awa chifukwa akhoza kukusiyani mukumva kugonjetsedwa ndikukhumudwitsidwa ngati simukufikira "zachizolowezi"

Ndicho chifukwa chake kugwiritsa ntchito zotsatira zanu kuyeza kupita patsogolo ndikofunikira pakukulitsa kupirira kwamphamvu.

Mukudziwa izi, mukakhala ndi zotsatira zoyambira, onetsetsani kuti muphatikizanso masewera olimbitsa thupi omwe amalimbitsa kupirira kwa minofu yayikulu mthupi. Kuphatikiza apo, gawo lina la zolinga zanu liyenera kukhala pakuphunzitsidwa m'malo apamwamba omwe amalimbikitsa kupirira kwamphamvu.

Mwachitsanzo, kuchita zolimbitsa thupi zolimbitsa thupi pogwiritsa ntchito zolemera zopepuka kwa anthu obwereza mobwerezabwereza kumathandizira minofu yanu kukulitsa kuchuluka kwa mitochondrial ndi kuwongolera kwa aerobic kofunikira pakuthandizira kuyeserera kophunzitsa.

Zochita zolimbitsa thupi ndizo:

• squats
• zokankhakankha
• matabwa
• mizere
• mapapu
• chosindikizira pachifuwa
• osindikiza phewa
• biceps ma curls
• triceps akusambira

Mtundu woyenera kupirira wa kupsinjika kwa minofu ndi maulendo 12 mpaka 15.

Kupirira ndi mphamvu

Kuyesedwa kwa minofu, komwe kumawunika kuthekera kwa minofu kuthana ndi kutopa, kumagwera pagulu lalikulu la mayeso olimba thupi, malinga ndi American College of Exercise.

Kuyeserera kwamphamvu yamphamvu, komwe kumayeza kuchuluka kwa mphamvu zomwe mungatulutse mobwerezabwereza, ndikuwunika kwina kwa minyewa.

Kutenga

Kuyesedwa kwaminyewa ndi chida chothandizira kukuthandizani kuti muwone kuthekera kwa magulu am'magazi kapena minyewa yothana ndi kutopa.

Kuyesa kupirira kwamphamvu sikungokuthandizani kuti muwone momwe mungakhalire olimbitsa thupi ndikusintha momwe mumagwirira ntchito, komanso kumakupatsirani chidziwitso chazomwe thupi lanu lingakwanitse kuchita zofunika pamoyo watsiku ndi tsiku.