Momwe Mungapangire Mzere Wowongoka Panjira Yoyenera

Zamkati

• Kodi ndi chiyani?
• Kodi mumachita bwanji?
• Kodi mungawonjezere bwanji izi pazomwe mumachita?
• Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?
• Magoli anu ndi okwera kwambiri
• Mukukweza kulemera kwambiri
• Simukusunga torso yanu yowongoka
• Kodi mungagwiritse ntchito zolemera zina?
• Zolankhula zabodza
• Mabotolo
• Ndi mitundu yanji yomwe mungayesere?
• Chingwe makina
• Mzere wowongoka kuti musindikize
• Mzere wowongoka kuti bicep curl
• Ndi njira ziti zina zomwe mungayesere?
• Dumbbell scaption kwezani
• Banded dumbbell ofananira nawo
• Mfundo yofunika

Ngati mukuyang'ana kuti mulimbikitse phewa ndi mphamvu zakumbuyo, musayang'anenso kuposa mzere wowongoka. Ntchitoyi imayang'ana misampha, yomwe imakweza kumtunda mpaka pakati, ndi ma deltoid, omwe amakulunga paphewa panu.

Kodi ndi chiyani?

Mzere wowongoka ndi masewera olimbitsa thupi kuti mumange mphamvu m'mapewa ndi kumtunda kwakumbuyo.

Ndi masewera olimbitsa thupi, kutanthauza kuti mudzakhala mukukoka kulemera kwanu ndikuwongolera unyolo wanu wam'mbuyo, kapena minofu kumbuyo kwa thupi lanu.

Kulimbitsa unyolo wanu wam'mbuyo kumakhala kopindulitsa kwambiri pamoyo watsiku ndi tsiku, makamaka mukakhala tsiku lonse.

Ngakhale zabwino zophatikiza mzere wowongoka, masewerawa ali ndi mbiri yovulaza.

Manja anu atsekedwa pamalo pomwe mukuyenda, zomwe zimapangitsa mkono wanu wakumtunda kuti uzizungulira mkati paphewa ndipo mutha kutsina tendon.

Ngakhale izi sizikutanthauza kuti muyenera kupewa zochitikazi, zikutanthauza kuti mawonekedwe olondola ndiofunikira monga kale.

Kodi mumachita bwanji?

Chosangalatsa pamzere wowongoka ndikuti mutha kumalizitsa kulikonse - mungofunikira barbell (kapena dumbbell kapena kettlebell).

Kuti musamuke:

1. Imani ndi mapazi anu mulifupi-phewa padera, mutanyamula barbell ndikugwira mwamphamvu patsogolo panu ndikutambasula manja anu. Mgwirizano wanu uyenera kukhala wamtali m'lifupi.
2. Yambani kukweza chingwecho, kukoka m'zigongono ndikusunga cholemera pafupi ndi thupi lanu mukamapita. Imani pamene zigongono zanu zili zolimba ndi mapewa anu ndipo barbell ili pachifuwa. Sungani torso yanu moyenda.
3. Imani kaye pamwamba, kenako mubwerere kuti muyambe. Bwerezani nambala yomwe mukufuna.

Malizitsani magawo atatu a mayambidwe 10-12 kuti ayambe. Ngakhale zitha kukhala zokopa, osakulitsa kulemera mpaka mutakwanitsa kwathunthu kuwongolera ma reps 12, chifukwa izi zitha kuwonjezera mwayi wovulala.

Kodi mungawonjezere bwanji izi pazomwe mumachita?

Kuwonjezera mzere wowongoka mpaka tsiku lakumtunda kumatha kukhala kothandizirana ndi mizere ina, komanso ma pulldown lat, makina osindikizira pachifuwa, pushups, ndi zina zambiri.

Mwinanso, ngati mukutsatira kugawanika / kukoka masewera olimbitsa thupi, onjezerani mzere wolunjika ku tsiku lokoka kuti musinthe.

Mosasamala kanthu momwe mungawonjezere mzere wowongoka pazomwe mumachita, kutentha bwino musanakhazikike.

Onetsetsani kuti mwatsiriza mphindi 5 mpaka 10 zotsika kwambiri mpaka kutsika kwapakatikati kutsatiridwa ndikutambasula kwamphamvu kuti thupi lanu liziyenda bwino.

Kodi zolakwitsa zomwe timakonda kuziwona ndi ziti?

Ngakhale simuyenera kuchita mantha kuphatikizira mzere wowongoka muzochita zanu, pali zolakwika zingapo zomwe muyenera kuyang'ana.

Magoli anu ndi okwera kwambiri

Kukweza mikono yanu kuposa kufanana ndi nthaka ndi zomwe zingayambitse kuvulala kwamapewa. Onetsetsani kuti mwaima pamene zigongono zanu zafika pamapewa.

Mukukweza kulemera kwambiri

Ngati kulemera kwanu kuli kolemetsa kwambiri, mayendedwe ake adzafunika kupita patsogolo, komwe kumachotsa malingaliro anu pamapewa kapena, choipa kwambiri, kuwapanikiza kwambiri.

Sankhani cholembera kapena cholemera chomwe chingalole kuyenda kocheperako ndikuwongoleredwa.

Simukusunga torso yanu yowongoka

Ndikofunika kuti torso yanu ikhale yowongoka kuti maziko anu azikhala otanganidwa. Msonkhanowu uyenera kudzipatula m'mapewa ndi kumtunda momwe zingathere.

Kodi mungagwiritse ntchito zolemera zina?

Ma Barbell sindiwo njira yanu yokhayo pamizere yowongoka. Muthanso kugwiritsa ntchito:

Zolankhula zabodza

Kugwiritsa ntchito ma dumbbells kumalola kuti manja anu aziyenda momasuka kwambiri kuposa ndi bar yolimba, kutanthauza kuti kusinthasintha kwamkati komwe kumatha kuvulaza sikutchulidwa kwenikweni.

Sankhani ma dumbbells osachepera theka la kulemera kwa barbell yomwe mumagwiritsa ntchito - chifukwa chake ngati mungasankhe cholembera mapaundi 30, sankhani cholembera cholemera mapaundi 12 dzanja lililonse kuti liyambe.

Mabotolo

Mofananamo ndi ma dumbbells, ma kettlebells amalola kusuntha m'manja ndi mikono yanu ndipo sangakakamize kuzungulira kwamapewa kwanu.

Apanso, sankhani kettlebell pochepera theka la kulemera kwa barbell yomwe mumagwira nayo.

Ndi mitundu yanji yomwe mungayesere?

Pali mitundu ingapo pamizere yolunjika yomwe mungayesere kununkhira zinthu.

Chingwe makina

Pogwiritsa ntchito bala yolunjika kapena bala lopindika pamakina oyendetsa chingwe, malizitsani kuyenda komweko ndi mikono yanu.

Kuphatikiza kusunthira kowonjezera pamzere wowongoka kumapangitsa kuyenda kwakanthawi, komwe kumakupatsani mwayi wambiri kuti mugwire ntchito yolumikizana ndi minofu.

Mzere wowongoka kuti musindikize

Kwezani kulemera kwanu motsatira, kenako musanatulukire manja anu pansi, pindani manja anu kumbuyo ndikukankhira kulemera kwake kuti musindikize.

Mzere wowongoka kuti bicep curl

Ngati mukugwiritsa ntchito ma dumbbells pamzere wanu wowongoka, onjezani bicep curl pansi musanakwere mmwamba kachiwiri.

Ndi njira ziti zina zomwe mungayesere?

Ngati mzere wowongoka umakulitsa mapewa anu, pali zina zingapo zolimbitsa thupi zomwe mungayesere kulimbikitsa mapewa anu m'njira zosiyanasiyana.

Dumbbell scaption kwezani

Gwirani cholumikizira chowala dzanja lililonse pansi pambali panu, ndikuyika manja anu molunjika, akwezeni pamtunda wa digirii 30 kuchokera mthupi lanu.

Ma dumbbells akafika pamapewa, tsitsani pansi. Pitani pang'onopang'ono momwe mungathere poyenda.

Banded dumbbell ofananira nawo

Ikani bandi yolimbana pansi pa phazi lanu ndikugwiritsanso chogwirira, komanso cholembera cholemera kupyola pakati m'manja.

Ikani kukhota pang'ono m'zigongono ndipo kwezani ma dumbbells molunjika mbali zanu, ndikumverera kuti kukana kwa gululi kukukulirakulira pamene mukuyandikira pamwamba.

Mfundo yofunika

Mzere wowongoka umatha kulimbitsa minofu yam'mbuyo yam'mbuyo, kuphatikiza mapewa ndi kumbuyo kumbuyo. Ndi chidwi chachikulu pakupanga, mudzapeza zabwino zonse.

Nicole Davis ndi wolemba ku Madison, Wisconsin, wophunzitsa payekha, komanso mlangizi wamagulu omwe cholinga chake ndikuthandiza azimayi kukhala ndi moyo wathanzi, wathanzi, komanso wosangalala. Pamene sakugwira ntchito limodzi ndi amuna awo kapena kuthamangitsa mwana wawo wamkazi, akuwonera makanema apa TV kapena kupanga buledi wouma. Pezani iye pa Instagram pazakudya zolimbitsa thupi, #omlife, ndi zina zambiri.