Ntchito Yoyendetsa Bwino Yolimbana ndi Zolinga Zanu Zolimbitsa Thupi

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Kaya mumakonda kukwera njinga, kuthamanga, kapena kusewera tenisi, ndizosangalatsa kuchita masewera omwe mumakonda. zonse za kulimbitsa thupi kwanu. Koma kusintha zomwe mumachita ndikofunika, atero mphunzitsi komanso pulofesa wa sayansi a Jessica Matthews. Sikuti zimangochepetsa chiopsezo chanu chovulala, koma kuchita masewera olimbitsa thupi kumathandizira kulimbitsa thupi lanu lonse-ndipo kungakupangitseni kukhala bwino pazochitika zomwe mumakonda kwambiri. Fikirani zolinga zanu zolimbitsa thupi posankha masewera olimbitsa thupi oyenera. (Kenako, onani Zovala Zabwino Kwambiri Kuti Muthane Ndondomeko Zanu Zolimbitsa Thupi.)

Ngati mukufuna: Kuthamanga mwachangu

Yesani: HIIT

Maphunziro othamanga kwambiri, kapena masewera olimbitsa thupi a HIIT, adzakuthandizani kuti mukhale ndi liwiro, akutero Matthews. (Yesani HIIT Workout That Tones mu 30 Seconds!) "Kugwira ntchito mwamphamvu kwambiri kumapangitsa kuti mphamvu zanu za aerobic zitheke komanso kagayidwe kachakudya," akutero. Ndipo sikuti nthawi zonse mumayenera kuthamanga kuti mupange zopindulitsa pa njinga kapena elliptical kapena mkalasi la HIIT zithandizira kukulitsa kuthamanga kwanu panjirayo.

Ngati mukufuna: Pitani Pamwamba

Yesani: Pilates

Kaya ndinu wovina kapena wosewera mpira wa basketball, ngati mukufuna kuwonjezera kutalika, pitani ku kalasi ya Pilates. Kudumpha kumafuna mphamvu ndipo kalasi ya Pilates idzalimbitsa minofu ya miyendo yanu komanso kukuthandizani kuti muzitha kugwirizanitsa minofu yanu ndi kuitalikitsa mwamsanga-zomwe ndizomwe muyenera kudumpha mumlengalenga.

Ngati mukufuna: Kwezani kwambiri

Yesani: Plyo

Kaya ndinu a CrossFit pafupipafupi kapena mukungoyang'ana pamwamba pazokwera kwanu, ma plyometric ophunzitsira-amayenda ngati ma squats, ma burpees, ndi kulumpha kwa bokosi-kukuthandizani kuti mukafike kumeneko. "Mumaphunzitsira mphamvu mukuyenda mwachangu," akutero a Matthews. Kusuntha kofulumira, kobwerezabwereza (monga komwe kuli mu dongosolo la mphamvu ya plyometric) sikugwiritsa ntchito kukana kulikonse, koma kumapangitsa kuti minofu yanu igwire ntchito molimbika-ndi kupanga phindu lalikulu.

Ngati mukufuna: Pitani patali

Yesani: Maphunziro apakati

Mukamachita masewera olimbitsa thupi, ngati ulendo wamakilomita 100, mumafunikira njira zophatikizira zochulukirapo komanso magawo afupikitsa. Ngati mtunda wanu ndi kukwera njinga, tsikani panjingayo ndikuchita masewera olimbitsa thupi afupiafupi kuti mupewe kubwerezabwereza. Ngati mukuphunzira kuthamanga kwa mtunda wa makilomita 50, pitani pa njinga yopumira nthawi.

Ngati mukufuna: Chitani zinthu mwachangu kwambiri

Yesani: Kuwongolera masewera

M'masewera ngati tennis, nthawi yochitira zinthu komanso kulimba mtima ndizofunikira. "Makalasi owongolera masewerawa ndi njira yabwino kwambiri," akutero a Matthews. "Zochita zolimbitsa thupi zimathandizira kuti thupi lanu lizitha kufulumira komanso kutsika, kotero mutha kuyatsa dime." Ngati mukuchita nokha, chitani ntchito mwachangu komanso kusunthika ngati kuyenda kwa makwerero.

Ngati mukufuna: Kusambira bwino

Yesani: Yoga

Kupuma kolimba, kwakanthawi komwe kusambira kumafunikira ndi gawo la zomwe zimapangitsa kuti zikhale zovuta kuti anthu omwe ali oyenera achite bwino padziwe. Kuti mudziwe zambiri, yesani kuphatikiza yoga muzochita zanu. "Kugogomezera kupuma m'magulu osiyanasiyana amalingaliro / thupi kumatanthauzira bwino pakuchita masewera olimbitsa thupi," akutero Matthews. "Kupuma kosasunthika kumeneko kungakhale kothandiza padziwe." Othamanga ndi okwera njinga, omwe nthawi zambiri amawonjezera kusambira kuti agwire triathalon, adzapindulanso ndi maphunziro a mphamvu, chifukwa kusambira ndi masewera olimbitsa thupi.

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