Malangizo 35 Olimbitsa Thupi Abwino Kwambiri Nthawi Zonse

Zamkati

• Malangizo Abwino Kwambiri Ogwiritsira Ntchito: Chifukwa Chake Muyenera Kuchita Masewera Olimbitsa Thupi
• Malangizo Abwino Kwambiri a Cardio Workout
• Maupangiri Abwino Kwambiri Olimbitsa Thupi
• Malangizo Abwino Kwambiri Akuthamanga ndi Kuyenda
• Malangizo Opambana Ogwirira Ntchito a Flat Abs
• Malangizo Abwino Kwambiri a Yoga Ndi Pilates
• Malangizo Abwino Kwambiri Olimbikira
• Onaninso za

Mukufuna kudziwa zinsinsi zopezera thupi lokwanira gehena munthawi yolemba? Ifenso tinatero, choncho tinapita kukafufuza, ophunzitsa zaumwini, ochita masewera olimbitsa thupi, komanso ophunzitsa zolimbitsa thupi kuti tipeze malangizo abwino kwambiri olimbitsira masewera olimbitsa thupi.

Ikani zochepa mwazomwe mukuyenda, zolimbikitsira, ndi ma mantras kuti muzichita sabata iliyonse ndipo mutsimikizika kuti muwone zotsatira zachangu!

Malangizo Abwino Kwambiri Ogwiritsira Ntchito: Chifukwa Chake Muyenera Kuchita Masewera Olimbitsa Thupi

1. Ikhoza kupulumutsa moyo wanu kwenikweni! Kuchita masewera olimbitsa thupi nthawi zonse kumachepetsa chiopsezo cha matenda a mtima, shuga, khansa ya endometrial, colon, ndi khansa ya m'mawere. American Heart Association ikulimbikitsa kuchita masewera olimbitsa thupi kwa mphindi 30-60 masiku ambiri kuti muchepetse matenda anu amtima. (Eya. Mayeso okankhira mmwamba awa atha kuneneratu ngati mudzakhala ndi matenda a mtima m'tsogolomu.)

2. Simudzakhala wopanikizika komanso wosangalala. Kuchita masewera olimbitsa thupi kwatsimikiziridwa kuti kumapangitsa kuti mukhale ndi nkhawa komanso kuchepetsa nkhawa. Kafukufuku akusonyeza kuti mukakhala akhwimitsa zinthu, m’pamenenso mudzatha kulimbana ndi mavuto amene amabwera chifukwa cha kupsinjika maganizo. Kuchita masewera olimbitsa thupi pang'ono mphindi 50 kwawonetsedwa kuti kumachepetsa kwambiri nkhawa. Ndipo kuphunzira mu Briteni Journal of Sports Medicine adapeza kuti kuchita masewera olimbitsa thupi kumatha kukhala kothandiza kuposa mankhwala osokoneza bongo.

3. Zimalimbitsa mafupa anu. Kuchita masewera olimbitsa thupi kumawonjezera kachulukidwe ka mafupa, kumathandiza kupewa matenda a osteoporosis. Zochita zolimbitsa thupi, monga kudumpha ndi kuthamanga, ndizopindulitsa kwambiri kuteteza mafupa.

Malangizo Abwino Kwambiri a Cardio Workout

4. Nthawi zonse muzitenthetsa ndi kuziziritsa. Izi nsonga zolimbitsa thupi zidzakuthandizani kukhalabe osasunthika komanso osinthasintha ndikupewa kuvulala. Tengani mphindi 5-10 kuti mukweze pang'onopang'ono kugunda kwa mtima wanu kumayambiriro kwa kulimbitsa thupi ndikuchepetsa pambuyo pake. Musanaphunzitsidwe mphamvu, khalani ndi mtima wotsika kwambiri womwe umagwira magulu akulu akulu ngati miyendo yanu, msana, ndi msana. Yesani izi mwachangu musanachite chilichonse.

5. Tengani vuto ili lolumpha chingwe. "Masewero abwino kwambiri a cardio ndi kulumpha-chingwe kutembenuka kawiri," akutero Michael Olajide Jr., yemwe kale anali woyamba padziko lonse lapansi wopikisana nawo komanso woyambitsa / mphunzitsi pa AEROSPACE High Performance Center ku New York City. "Ndizovuta kwambiri: Mudzawotcha pafupifupi ma calories 26 pamphindi! Yendani kulumpha kwa mphindi zisanu, kenako kudumpha kawiri ndikutembenuza chingwecho kawiri mofulumira kotero kuti chidutsa pansi pa mapazi anu kawiri musanatsike. Izi zimafuna nthawi, kuleza mtima. ndi mphamvu. Koma upeza bwino mukamayesetsa kutero. " (Mukadziwa izi, kweretsani ndi mphindi 30 zolimbitsa thupi.)

6. Musayende pa cardio. Wonjezerani mphamvu pochita nthawi: Pambuyo pa kutentha, sinthani mphindi 1-2 za ntchito pamlingo wowoneka kuti mukulimbikira, kapena RPE, 7 kapena 8 ndi mphindi 2-4 za nthawi yotsika kwambiri (RPE ya 3-4) . Bwerezani nthawi 4-6. Gwiritsani ntchito kalozera wathu wothandiza kuti mudziwe RPE yanu nthawi iliyonse yolimbitsa thupi.

7. Yankhulani pamwamba pa chopondera. "Sungani nthawi ku malo ochitira masewera olimbitsa thupi ndi gawo ili la mphindi 10 / zojambulajambula: Yendetsani chojambula chopondera chogwirizira cholembera cholemera mapaundi atatu kapena asanu m'manja, ndikukhazikitsa liwiro lakuyenda mwachangu. Chitani masekondi 60 aliyense kukanikiza mapewa, ma biceps curls, ma triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another pamene mukuyenda.Ndizovuta kwambiri za thupi zomwe zimachititsanso kuti mtima wanu uziyenda bwino. Chitani zotsatirazi kawiri kapena katatu sabata iliyonse. mumachita bwino, yesetsani kuchita masewera a mphindi 4," akutero Michael George, mphunzitsi komanso wolemba Kupanga kwa Express Express.

8. Pangani njira yanu yothamanga. "Pokhapokha mutakhala kuti mukukonzekera mpikisano wothamanga, tulukani mtunda wautali, wocheperako, wothamanga mtunda umamanga minyewa yambiri. Onjezerani zochepa zapakati pa masekondi 10-60 kuti muthe kuthamanga, ndikuchepetsa pang'ono kuti muthe kupuma pakati pawo," atero a Stephen Holt, ophunzitsa za ACE. (Onani: Momwe Mungagwiritsire Ntchito Kuthamangira Kuchepetsa Kunenepa)

9. Gwiritsani ntchito mayeso a nkhani. Ngati simungathe kuyankhula chiganizo chimodzi kapena ziwiri ndi mpweya uliwonse, mukukankhira mwamphamvu (pokhapokha mutakhala kuti mukupanga dala kwambiri).

10. Pezani kulumpha pa kuwonda. "Onjezani bokosi la plyometric likudumphira kuntchito yanu kuti mukhale ndi mphamvu yamphamvu yamtima ndi mphamvu ya mwendo - mujambula ziboda zanu, ma quads ndi ma glutes anu. Pezani bokosi lolimba lomwe lili ndi phazi limodzi lokwera [ngati aj / fit Plyometric Jump Box, $ 71; amazon.com] .Kuyambira pomwe mwayimilira, modumpha modutsa pakati pa bokosilo, kenako ndikudumphira pansi. Bwerezani maulendo 20, "akutero George. (Yogwirizana: Plyo Box Workout Yanu Yakumtunda ndi Thupi Lapansi)

11. Penyani nthawi kuti muchepetse thupi. Mu aZolemba pa American Medical Association kuphunzira, azimayi omwe adasokoneza mphindi 200 zama cardio sabata iliyonse kwa miyezi 18 adataya pafupifupi 14% ya thupi lawo lonse. Awo omwe adapeza pasanathe mphindi 150 adachepetsa kulemera kwawo ndi ochepera 5 peresenti.

12. Limbikitsani kuthamanga kwanu. "Kuwonjezera khoma kumakhala kumapeto kwa kuthamanga kulikonse kumalimbitsa ma quads, ma hamstrings, ndi glutes, kukulitsa liwiro lanu ndi kupirira. Tsamira kukhoma ndi mapazi anu phewa-mulifupi, kenako squat mpaka mawondo anu atapindika pa madigiri a 45. Gwirani kwa masekondi 30-60; gwirani ntchito mpaka maseti 10. Onjezerani zovuta pophatikiza chidendene chikukweza: Kwezani chidendene chakumanzere, kenako kumanja, kenako nyamulani zonse ziwiri, "akutero a Mindy Solkin, yemwe ndi wamkulu komanso mphunzitsi wamkulu wa The Running Center ku Mzinda wa New York.

Maupangiri Abwino Kwambiri Olimbitsa Thupi

13. Kwezani monga mukufunira. Ngati mungathe kubwereza zobwereza (nthawi zambiri 10-12) osatopa, onjezerani mapaundi (10-15 peresenti panthawi). Ngati simungathe kumaliza kuchuluka kwa omwe abwereza (nthawi zambiri amakhala 8), muchepetse kuchuluka kwa magawo 10 peresenti mpaka mutha. Otsiriza 1 kapena 2 omaliza nthawi zonse azikhala ovuta, koma ovuta.

14. Yesani tona iyi yonse-mu-imodzi. David Kirsch, mphunzitsi komanso wolemba wa David Kirsch, wophunzitsa komanso wolembaThe Ultimate New York Body Plan. "Imani ndi mapazi anu m'lifupi paphewa mutanyamula mpira wamankhwala wolemera mapaundi atatu kapena anayi m'manja mwanu. Kwezani manja anu m'mwamba kuti mpira ufike pamaso paphewa lanu lamanja. Mukamabweretsa mpirawo pa bondo lanu lamanzere, tulukani ndi mwendo wanu wakumanzere ndikuwerama osapitirira madigiri 90, ndikuwongola mwendo wanu wakumanja. Bwererani pamalo oyambira. Chitani 10 mpaka 15 kubwereza ndikubwereza mwendo wina."

15. Sanjani thupi lanu. Kuti muchepetse kuvulala, khalani ndi kaimidwe kabwino, ndikuwonetsetsa kuti muli ndi mphamvu pazochita zomwe mumakonda, chitani masewera olimbitsa thupi amagulu otsutsana. Pazomwe mumachita sabata iliyonse, ngati mumagwiritsa ntchito ma quads, mwachitsanzo, yesetsani zolimbitsa thupi lanu. Zomwezo zimagwiranso ntchito kwa ma biceps ndi ma triceps, chifuwa ndi msana ndi kutsikira kumbuyo ndi abs. (Chitsanzo: Izi ndi momwe sabata lamasewera olimbitsa thupi limawonekera.)

16. Yesetsani kuchita masewera olimbitsa thupi tsiku lanu la ntchito. "Khalani pa mpira wolimba kuti mulimbitse mtima wanu, ndikusunga ma dumbbells kapena kulimbitsa thupi lanu patebulo lanu," akutero a Gregory Florez, omwe amaphunzitsa anzawo ku Salt Lake City, Utah. ’Finyani m'ma 12 mpaka 15 a masewera olimbitsa thupi monga ma dumbbell curls, makina osindikizira, ndi ma crunches; cholinga cha magulu awiri kapena atatu aliwonse. Izi zimakupatsani nthawi yambiri yopanga masewera olimbitsa thupi ngati njinga kapena tenesi. "

17. Muzipumulako tsiku limodzi pakati pa magawo okwe- za kulemera. Nthawi zonse muziwapatsa magulu opumira maola 48 pakati pa kulimbana ndi kulimbana nawo kuti awapatse nthawi kuti azolowere kupsinjika komwe mumawayika. Ngati mukuyenera kukweza tsiku lililonse, musalimbane ndi minofu yomweyo.

18. Super-chosema matako anu. "Pezani ma glute abwino ndikulunjikitsa minofu ndi ziwalo zolumikizana zomwe zaikidwa mkati mwathupi lanu. Kuti muwamenye, pangani ma squats olimba kwambiri, monga kulumpha. Kenako, phulitsani malo okhala ndi skiing yolowera kumtunda, kuthamanga kwa bleacher, ndikukwera masitepe ," akutero Steve Ilg, wolemba Kusintha Kwa Thupi Lonse.

19. Musalole kuti chizolowezi chanu chikhale chizolowezi. Kuti mupitilize kupanga ziboliboli zopindulitsa, nsonga yolimbitsa thupi iyi ndiyofunikira: Sinthani mayendedwe, dongosolo, kulemera, seti, reps ndi/kapena nthawi yopuma yomwe mumachita milungu inayi iliyonse. Yesani kusakaniza zinthu pafupipafupi. Malinga ndi kafukufuku mu Journal of Strength and Conditioning Research, maphunziro omwe amasiyanasiyana ndi kuchuluka kwa ma seti ndi ma reps kuyambira kulimbitsa thupi mpaka kulimbitsa thupi adapeza mphamvu zazikulu-ngakhale pamphamvu yomweyo-kuposa omwe amatsata chizolowezi chomwecho.

20. Limbikitsani kukankha-mmwamba. "Squat-thrust push-ups imakupangitsani kukhala bwino chifukwa imagwira ntchito kumtunda kwa thupi lanu, pachimake, ndi m'munsi mwa thupi lanu ndipo imapangitsa kuti mukhale ndi mphamvu, mphamvu, ndi kupirira nthawi imodzi," akutero. Keli Roberts, wophunzitsa payekha ku Los Angeles. "Kuchokera pamalo oimirira, weramira pansi, ikani manja anu pansi paphewa palimodzi, ndikudumphira m'miyendo. Ngati muli olimba, yongolani ma bondo anu; - mmwamba, kenaka kudumphani mapazi anu pamodzi kapena kudutsa m'mapazi anu. Lumphani mapazi anu kumbuyo kwa manja anu ndikuyimirira.

21. Kuphulika zopatsa mphamvu ndi mabwalo. Chitani gawo limodzi pamasewera anu olimbitsa thupi, osapumula pakati pa masewera olimbitsa thupi. Bwerezani dera kamodzi kapena kawiri ndipo muotcha makilogalamu 300 mu theka la ola kusiyana ndi 150 kuchokera pachizolowezi cholemera. (Yokhudzana: Yesani Anna Victoria's 20-Minute Circuit for a Toned Body and Core)

22. Phwanya fosholo. "Chifukwa chiyani mumalipira wina kuti achotse chipale chofewa panjira yanu? Kupatula kuwotcha pafupifupi ma calories 400 pa ola limodzi, chipale chofewa chimayamba kupirira mwamphamvu komanso mphamvu. Koma khalani otetezeka: Chepetsani kuchuluka kwa chipale chofewa chilichonse pafosholo, ndikugwada kuchokera m'maondo anu ndi m'chiuno mwanu, osati kubwerera, "atero a Tom Seabourne, Ph.D., ochita masewera olimbitsa thupi komanso akatswiri azamisala ku North East Texas Community College ku Mount Pleasant, Texas.

Malangizo Abwino Kwambiri Akuthamanga ndi Kuyenda

23. Masulani; Kuchepetsa nkhonya kudzakuthandizani kuti musasunthike manja anu, zomwe zingakulimbikitseni kumbuyo kwanu ndi mapewa anu. Dziyerekezere kuti muli ndi gulugufe mdzanja lililonse: Tsekani zala zanu kuti zisauluke, koma modekha kuti musaziphwanye.

24. Lembani. Tengani cholembera kapena tsitsani pulogalamu yolembetsera nsonga yophunzitsira iyi. Akatswiri amalimbikitsa kutsata mayendedwe anu-mtunda, njira, chilichonse! Monga momwe kusunga chakudya kumathandizira zakudya zanu, kutsatira momwe mumagwirira ntchito kumakuthandizani kuti muzichita masewera olimbitsa thupi. (Nawa mapulogalamu abwino kwambiri opangira masewera olimbitsa thupi komanso mapulogalamu abwino otsata aulere.)

25. Sunthani monga mukufunira. Nayi malangizo osachita masewera olimbitsa thupi: Yendani ngati mwachedwa pa nthawi yokumana. Yendani mwachangu mokwanira kuti mukwaniritse mtunda umodzi mphindi 15-20 - ndiye kuthamanga pang'ono.

26. Thamangani (kapena yendani) kumapiri! Mumawotcha makilogalamu 25 mpaka 40 owonjezera-ndikuwonjezera kupirira kwanu poyenda kapena kuthamanga pazomwe mumakonda kupondaponda pamalo athyathyathya. Onjezani zitunda zazifupi (mayadi 50-100) pamsewu wanu wamba kapena onjezani kutsika kwa chopondera.

Malangizo Opambana Ogwirira Ntchito a Flat Abs

27. Khalani olamulira. Musagwiritse ntchito kuthamanga m'malo mwa abs yanu kuti mugwire ntchitoyi. Sungani minofu yanu yapakati yolumikizana mumayendedwe onse.

28. Yendetsani njira yanu kuti muganizire za ABS. "Pitani pa kayaking kuti mutenge mimba-ndi yabwino chifukwa mphamvu zanu zambiri zopalasa zimachokera pakati panu," anatero Barbara Bushman, Ph.D., pulofesa wothandizira zaumoyo, maphunziro a thupi ndi zosangalatsa pa Southwest Missouri State University. "Yerekezerani kusuntha ndi kukana kwa madzi kunyumba mwa kugwedeza gulu lochita masewera olimbitsa thupi pansi pa mwendo wa tebulo kapena chinthu china chokhazikika. Khalani pansi ndi miyendo yotambasula, mawondo opindika pang'ono; gwirani mbali imodzi ya gululo m'dzanja lililonse. Tembenuzani torso yanu kumbali imodzi pamene mukubweretsa chigongono pang'ono, kenaka sinthani mbali. Chitani seti zitatu za mphindi imodzi kapena zitatu iliyonse."

29. Onjezani njinga pamachitidwe anu ab. Malinga ndi American Council on Exercise Study, njinga (yogona, nkhope, bondo lakumanja ndi chigongono chakumanzere kwa wina ndi mnzake, kenako kusinthana mbali) ndiyo masewera olimbitsa thupi abwino kwambiri chifukwa imagwiritsa ntchito minofu iliyonse mukakhala kuti mulibe. Kukonda crunches wamba? Kuzichita pa mpira wolimba ndizothandiza kwambiri kuposa kuzichita pansi chifukwa maziko anu amayenera kugwira ntchito molimbika kuti akhazikitse malo anu ndipo mumatha kuyenda mosiyanasiyana.

30. Yatsani moto. Kuti mukhale ndi minofu yakuya kwambiri ya ABS panthawi iliyonse yochita masewera olimbitsa thupi - kapena kungokhala pampando yesani izi: Lembani, kenako tulutsani ndi kukoka batani lanu lakumimba msana, osakola mapewa anu patsogolo (osangoyamwa m'mimba mwanu) .

Malangizo Abwino Kwambiri a Yoga Ndi Pilates

31. Samalani thupi lanu ndi mpweya wanu. Mukamachita yoga ndi Pilates, muziyesetsa kupumira mpweya komanso kutulutsa mpweya. Mfundo yolimbitsa thupi iyi ikuthandizira kukankhira pansi malingaliro ena, masiku omalizira, chakudya cham'bale-kwa owotcha kumbuyo. Zotsatira zake: malingaliro odekha ndi thupi lamphamvu.

32. Chitani yoga ku thanzi lanu. Pakafukufuku wa Cleveland Clinic Foundation ku Ohio, anthu omwe amadwala migraines, carpal tunnel syndrome ndi kupsinjika kwa khosi adachita yoga mphindi 90 katatu pa sabata kwa mwezi umodzi. Adanenanso zakusangalala, kupweteka pang'ono komanso kuchepa kwa kusowa kwa mankhwala. Yoga ikhoza kuthetsa mitundu ina ya ululu wam'munsi monga chithandizo chamankhwala, malinga ndi kafukufuku wa Zolengeza za Mankhwala Amkati.

Malangizo Abwino Kwambiri Olimbikira

33. Pezani bendy nthawi zonse. Masiku ambiri mutatha masewera olimbitsa thupi-musamachite izi mozizira-kutambasulani minofu iliyonse yomwe mudagwiritsa ntchito, ndikugwira aliyense kwa masekondi 30. Kuchulukitsa mayendedwe anu kumakupangitsani kuti musavulazidwe nthawi zonse.

34. Tambasula kuti ulimbe. Kafukufuku wina akuwonetsa kuti kutambasula gulu la minofu lomwe mwangogwira ntchito pakati pama seti kumatha kuwonjezera mphamvu ndi 19 peresenti. (Zogwirizana: Chifukwa Chake Simukuyenera Kudumpha Cooldown Yotumizira Pambuyo pa Ntchito)

35. Ndipo khalani wololera ndi inu nokha. "Simuyenera kukhala oyera olimbitsa thupi kuti mupeze zotsatira," akutero a Maureen Wilson, eni ake, ophunzitsa ena, komanso aphunzitsi ku Sweat Co Studios ku Vancouver. "Tsatirani dongosolo la 80/20: Makumi asanu ndi atatu pa zana a chaka, mudzachita masewera olimbitsa thupi pafupipafupi ndikudya bwino. Dziwani kuti mudzazolowera 20% ya nthawi chifukwa cha tchuthi komanso nthawi yomwe mumagwira ntchito. Mukavomereza kuti kulimbitsa thupi si zonse kapena palibe, mutha kukhalabe nazo moyo wanu wonse."

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