Kupititsa patsogolo maphunziro owotcha mafuta

Zamkati

• Momwe mungapangire maphunziro apamwamba a HIIT
• Zochita 1: Burpee
• Zochita Zachiwiri: Kumira ndi kulemera
• Zochita 3: Triceps ndikulemera kumbuyo kwa khosi
• Zochita 4: Kankhani atolankhani ndi barbell
• Zochita 5: Bokosi lokweza manja

Maphunziro apamwamba a HIIT ndi njira yabwino kwambiri yothetsera mafuta m'thupi pogwiritsa ntchito mphindi 30 zokha patsiku, kudzera pakuphatikizika kwamphamvu kwambiri komwe kumathandizira kuwotcha kwamafuta akomweko ndikupanga magulu osiyanasiyana amisempha.

Nthawi zambiri, kulimbitsa thupi kwambiri kuyenera kuyambika pang'onopang'ono kuti mupewe kuvulala kwa minofu ndi mafupa, monga contractures and tendonitis. Chifukwa chake, maphunzirowa agawika magawo atatu, gawo lowala, gawo lochepa komanso gawo lotsogola, lomwe liyenera kuyambika pafupifupi mwezi umodzi kuchokera gawo lomaliza.

Musanayambe gawo lililonse lamaphunziro apamwamba kwambiri a HIIT, tikulimbikitsidwa kuti muziyenda kapena kuyenda mphindi zosachepera 5 kuti mukonzekeretse mtima, minofu ndi ziwalo zanu zolimbitsa thupi.

Ngati simunachite magawo apitawa, onani: Maphunziro owerengeka owotcha mafuta.

Momwe mungapangire maphunziro apamwamba a HIIT

Gawo lotsogola la maphunziro a HIIT liyenera kuyamba pafupifupi mwezi umodzi mutayamba maphunziro apakatikati kapena mukamakonzekera mokwanira thupi ndikuyenera kuchita 3 mpaka 4 pasabata, kuti pakhale tsiku lopuma pakati pa maphunziro aliwonse.

Pa tsiku lililonse la maphunziro apamwamba ndibwino kuti mupange ma seti 5 obwereza 12 mpaka 15 pa zochitika zilizonse, kupumula masekondi pafupifupi 60 mpaka 90 pakati pa seti iliyonse komanso nthawi yocheperako pakati pa masewera olimbitsa thupi.

Zochita 1: Burpee

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Burpee ndi masewera olimbitsa thupi omwe amagwira ntchito m'magulu onse am'mimba, makamaka kumbuyo, pachifuwa, miyendo, mikono ndi matako. Kuti muchite izi moyenera muyenera:

1. Imani ndi mapazi anu pamzere ndi mapewa anu kenako ndikutsitsa mpaka mutakhala pamithunzi;
2. Ikani manja anu pansi ndikukankhira mapazi anu mpaka mutakhala pansi;
3. Chitani zokankha ndikukoka mapazi anu pafupi ndi thupi lanu, ndikubwerera pamalo amithunzi;
4. Dumpha ndikutambasula thupi lonse, ndikukankhira manja anu pamutu panu.

Munthawi ya ntchitoyi ndikofunikira kuti muziyenda bwino, komanso kuti minofu yam'mimba izikhala yolumikizana bwino nthawi ya bolodi ndi kupindika, kukonza zotsatira zomwe zapezeka.

Zochita Zachiwiri: Kumira ndi kulemera

Kuchita zolimbitsa thupi ndi ntchito yabwino yophunzitsira matako, miyendo, minofu yam'mimba ndi kumbuyo, komanso kutaya mafuta m'malo awa. Kuti muchite izi, muyenera:

1. Imani ndi mapazi anu m'lifupi-paphewa ndikunyamula cholemera ndi manja anu, pafupi ndi miyendo yanu;
2. Tengani kutsogolo ndikupinda bondo mpaka ntchafu ya mwendo ikufanana ndi pansi, kusunga phazi lakuthwa pansi ndi phazi lakumbuyo chidendene chitakwezedwa;
3. Pepani chiuno mpaka cholumikizacho chikhale mbali ya 90º ndipo bondo la mwendo wakumbuyo latsala pang'ono kukhudza pansi;
4. Kwerani, bwererani poyambira ndikusintha mwendo wakutsogolo.

Pochita izi ndikofunikira kuti nthawi zonse khalani ndi msana wolunjika ndi bondo lakutsogolo kumbuyo kwa phazi kuti mupewe kuwonongeka.

Ngati sikutheka kugwiritsa ntchito zolemera pochita masewera olimbitsa thupi, nsonga ndikugwiritsa ntchito mabotolo odzaza ndi madzi, mwachitsanzo.

Zochita 3: Triceps ndikulemera kumbuyo kwa khosi

Zochita zolimbitsa thupi zolimbitsa thupi kumbuyo kwa khosi ndizovuta kwambiri zomwe zimapanga minofu yam'manja mwachangu, komanso kuchepetsa mafuta omwe amakhala pansi pa mkono. Kuti muchite izi, muyenera:

1. Imani, sungani mapazi anu m'lifupi ndi phewa ndikuyika phazi limodzi kuposa linzake;
2. Gwirani kulemera kwake ndi manja onse kenako ndikuyika kulemera kumbuyo kwa khosi, ndikukhazikitsa zigongono pambali pamutu;
3. Tambasulani manja anu pamwamba pamutu panu kenako mubwerere pomwepo ndi kulemera kumbuyo kwa khosi ndikubwereza.

Munthawi ya ntchitoyi ndikofunikira kuti nthawi zonse khalani ndi msana wowongoka, chifukwa chake, ndikofunikira kuti mugwire bwino bwino minofu yam'mimba.

Zochita 4: Kankhani atolankhani ndi barbell

Makina osindikizira a barbell ndi njira yabwino kwambiri yopezera minofu yamapewa, mikono, kumbuyo ndi abs. Chifukwa chake, kuti muchite izi moyenera muyenera:

1. Imani ndi mapazi anu mulifupi paphewa ndikunyamula barolo ndi manja onse, mulibe kapena opanda zolemera;
2. Pindani mikono yanu mpaka bala ili pafupi ndi chifuwa chanu, koma mutagwetsa zigongono, kenako kanikizani kapamwamba pamutu panu, mutambasula manja anu;
3. Bwererani ku malowa ndi bala pafupi ndi chifuwa chanu ndikubwereza zochitikazo.

Mukamachita masewera olimbitsa thupi ndikulimbikitsidwa kuti nthawi zonse muziyang'anitsitsa msana kuti musavulaze msana, chifukwa chake m'mimba muyenera kulumikizidwa mwamphamvu nthawi yonse yochita masewera olimbitsa thupi.

Ngati sikutheka kugwiritsa ntchito bala ndi zolemera, njira ina yabwino ndikugwira ndodo ya tsache ndikuwonjezera chidebe kapena chinthu china kumapeto kwake.

Zochita 5: Bokosi lokweza manja

Bolodi yotambasula manja ndi njira yabwino yogwiritsira ntchito minofu yam'mimba, osawononga msana. Kuti muchite izi moyenera, muyenera:

1. Gona pansi pamimba ndikukweza thupi lako, ndikuthandizira kulemera kwa manja ndi zala zako;
2. Sungani thupi lanu molunjika komanso lofanana pansi, ndi maso anu pansi;
3. Sungani malowa nthawi yayitali momwe mungathere.

Ntchitoyi iyenera kuchitidwa ndi m'mimba zolimba zolimbitsa thupi kuti chiuno chisakhale pansi pamzere wamthupi, chomwe chitha kuvulaza msana.

Omwe amafunikira kuchepa thupi ndikuwotcha mafuta amafunikiranso kudziwa zomwe angadye asanaphunzire, akamaliza maphunziro, komanso akamaphunzira, kotero onani malangizo ochokera kwa katswiri wazakudya Tatiana Zanin muvidiyo yotsatirayi: