Momwe Mungalimbikitsire Ntchito Yanu Yoyenda ndi Ma Langge Oyenda

Zamkati

• Momwe mungapangire lunge woyenda
• Kusiyanasiyana kuyesa
• Kuyenda lunge ndi torso kupindika
• Kuyenda lunge ndi zolemera
• Malangizo a chitetezo
• Phindu lake ndi chiyani?
• Ndi minofu iti yomwe imagwiritsidwa ntchito?
• Lonjezerani mayendedwe osiyanasiyana
• Kupititsa patsogolo ntchito
• Kuwonjezera mapapu oyenda kuzolowera
• Kutenga

Mapapu oyenda ndimasinthidwe azolimbitsa thupi zolimbitsa thupi. M'malo moimirira mmbuyo mutachita chingwe pakhosi limodzi, monga momwe mungakhalire mu bondo lolemera, "mumayenda" patsogolo ndikutuluka ndi mwendo wina. Msonkhanowu ukupitilira kuchuluka kwa obwereza.

Mapapu oyenda amalimbitsa minofu ya mwendo komanso chapakati, chiuno, ndi zotupa. Muthanso kupanga mapapu oyenda kukhala ovuta powonjezerapo zolemera kapena kupanga lunge woyenda ndi kupindika kwa torso.

Pemphani kuti mudziwe zambiri za maubwino oyenda ndi mapapu komanso momwe mungaphatikizire momwe mungakhalire olimba.

Momwe mungapangire lunge woyenda

1. Imirirani molunjika ndi mapazi anu mulifupi. Manja anu amatha kukhala pambali pa thupi lanu kapena m'chiuno mwanu.
2. Pita patsogolo ndi mwendo wakumanja, ndikulemera.
3. Bwerani bondo lakumanja, ndikutsitsa kuti likhale lofanana ndi pansi panjira yolumikizana. Imani pang'ono.
4. Popanda kusuntha mwendo wakumanja, sungani phazi lanu lakumanzere patsogolo, ndikubwereza mayendedwe omwewo kumanzere. Imani pomwe mwendo wanu wamanzere ukufanana ndi pansi mozungulira.
5. Bwerezani mayendedwe awa, "kuyenda" mtsogolo momwe mumalumikizana, ndikusinthana miyendo.
6. Chitani maulendo 10 mpaka 12 pa mwendo uliwonse. Chitani seti 2 mpaka 3.

Kusiyanasiyana kuyesa

Kuyenda lunge ndi torso kupindika

Zida zofunika: mpira wamankhwala kapena cholemera chimodzi chaulere

1. Imani molunjika ndi mapazi anu m'chiuno-m'lifupi padera. Gwiritsani ntchito abs yanu ndikugwiritsira ntchito mpira wolemera kapena wamankhwala patsogolo panu pakatikati ndi manja anu onse, zigongono zikulumikizidwa pamadigiri 90.
2. Pita patsogolo ndi mwendo wakumanja ndikuyika kulemera kwako chidendene.
3. Pamene phazi lanu lakumanja limagunda pansi ndikukhazikika, pindani bondo lakumanja, ndikutsika pansi kuti bondo lanu likhale lofanana ndi pansi mozungulira. Imani pang'ono.
4. Mukakhazikika pakhosi panu, pindani thupi lanu lakumanja kumanja, ndikulemetsa ndi manja onse awiri. Kusunthaku kuyenera kuchokera kuthupi lanu.
5. Bwererani kumbuyo ndikuyamba kuyenda patsogolo ndi mwendo wanu wamanzere. Bwerezani mayendedwe omwewo kumiyendo yakumanzere, "kuyenda" mtsogolo momwe mumalumikizana ndikupotoza kumanzere.
6. Chitani zoyambira 10 mpaka 12 mbali iliyonse.

Kuyenda lunge ndi zolemera

Zida zofunikira: ma dumbbells awiri

1. Imani molunjika mapewa anu kumbuyo. Gwirani cholumikizira chimodzi mdzanja lililonse ndikusunga mikono yanu m'mbali mwanu, kuti thupi lanu likhale lowongoka.
2. Sungani manja anu omasuka pambali panu pagulu lonse. Pita patsogolo ndi mwendo wakumanja, ndikuyika kulemera kwako chidendene.
3. Pamene phazi lanu lakumanja limagunda pansi ndikukhazikika, pindani bondo lamanja, ndikutsika pansi mozungulira pansi.
4. Popanda kusuntha mwendo wakumanja, sungani phazi lanu lakumanzere patsogolo, ndikubwereza mayendedwe omwewo kumanzere. Imani pomwe mwendo wanu wamanzere ukufanana ndi pansi mozungulira.
5. Bwerezani mayendedwe awa, "kuyenda" mtsogolo momwe mumalumikizana, ndikusinthana miyendo.
6. Chitani maulendo 10 mpaka 12 pa mwendo uliwonse. Chitani seti 2 mpaka 3.

Malangizo a chitetezo

Mapapu oyenda amafunikira kulumikizana bwino komanso kulumikizana kuposa kupindika kwamapapo. Imodzi mwaziwopsezo zazikulu ndikudzivulaza kuti musagwe chifukwa chakuchepa. Maonekedwe olakwika amathanso kuonjezera chiopsezo chanu chokoka minofu.

Mapapu oyenda nthawi zambiri amawoneka otetezeka kwa anthu ambiri. Ngati ndinu oyamba kumene, mungafune kuyamba ndi static lunge mpaka mutakhala ndi fomu yolondola. Ndikofunika kukhala ndi mawonekedwe abwino mukamachita zoyenda zoyenda, zomwe zingathandize kupewa kuvulala.

Tsatirani malangizo awa kuti mukhale otetezeka:

• Sungani thupi lanu molunjika mwa kuyenda. Yesetsani kupewa kudalira kwambiri.
• Sungani chidwi chanu ponseponse.
• Musatambasulire mwendo wanu mukamayenda mozungulira, zomwe zingayambitse msana wanu.
• Yesetsani kutuluka mokwanira kuti thupi lanu likhale lokhazikika, ndipo thupi lanu ndi chiuno chanu ndizolunjika. Kusatuluka patali ndikosavomerezeka pamaondo anu ndipo kumatha kubweretsa kuvulala.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, zitha kukhala zothandiza kugwira ntchito ndi wophunzitsa, kapena mnzanu kapena wachibale yemwe amadziwa kupuma koyenda. Atha kuthandizira kuwonetsetsa kuti mawonekedwe anu ndi olondola ndikupatsanso malangizo okuthandizani kuti mupindule kwambiri ndikusunthaku.

Phindu lake ndi chiyani?

Mapapu oyenda amatha kuthandizira kulimbitsa thupi. Amatha kuthandizanso kutambasula chingwe ndi glutes.

Phatikizani mapira oyenda ndi kuyenda momwe mumakhalira ndi zotsatira zabwino.

Ndi minofu iti yomwe imagwiritsidwa ntchito?

Mapapu oyenda amagwiritsa ntchito minofu yotsatirayi:

• alireza
• ziphuphu
• mitsempha
• ng'ombe
• m'mimba
• mchiuno

Ubwino wina wamapapu oyenda walembedwa pansipa.

Lonjezerani mayendedwe osiyanasiyana

Mapapu oyenda amatha kuthandizira kukulitsa mayendedwe anu pothandizira kukulitsa kusinthasintha, ndikumasula m'chiuno mwanu. Izi zitha kuthandiza kukonza kukhazikika ndi kusamala, zomwe zitha kupindulitsa othamanga, ochita masewera olimbitsa thupi, komanso masewera olimbitsa thupi chimodzimodzi.

Kupititsa patsogolo ntchito

Mapapu oyenda ndi masewera olimbitsa thupi. Amatsanzira kuyenda komwe mumachita tsiku lililonse monga kuyimirira, kukhala, ndikupita patsogolo kukatenga kena kake pansi. Kuyeseza mapapu oyenda pafupipafupi kumathandizira kuti mayendedwe atsiku ndi tsiku akhale osavuta m'moyo weniweni.

Kuwonjezera mapapu oyenda kuzolowera

Ngati mukuyang'ana kuti mukhale ndi thanzi labwino komanso mulimbikitse miyendo yanu, yesetsani kuwonjezera mapangidwe oyenda pakulimbitsa thupi kwanu mlungu uliwonse kawiri kapena katatu pamlungu.

Ngati mwangoyamba kumene kulimbitsa thupi, mutha kuyamba kupanga mapapu oyenda 10 mpaka 12 nthawi imodzi. Ngati cholinga chanu ndikuchepetsa thupi kapena kuyika thupi lanu, yesetsani kusiyanasiyana kwamapiko, monga kudumpha kwamapapu kapena mapapu ndi bicep curl.

Kuphatikiza apo, yesani maphunziro a cardio kapena othamanga kwambiri kawiri mpaka katatu pa sabata, masiku osinthana ndi maphunziro amphamvu, monga mapapu, masiku ena.

Ngati simukudziwa momwe mungakhalire chizolowezi chochita masewera olimbitsa thupi, lingalirani kugwira ntchito ndi wophunzitsa yemwe ali ndi mbiri yabwino yemwe angakupangitseni ndandanda yoti muzitsatira, kapena kuyang'ana njira yapaintaneti.

Kutenga

Mapapu oyenda ndi ntchito yabwino kwambiri yolimbitsa thupi. Onjezerani kuntchito yanu kangapo pa sabata kuti mulimbitse miyendo yanu, chiuno, glutes, abs, ndi zina.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, yesetsani kuchita zolimbitsa thupi poyamba. Mukayamba kutsika, mutha kuyesa kuyambika. Gwiritsani ntchito wophunzitsa munthu wotsimikizika ngati simukutsimikiza kuti mukuyenda bwino.