Zochita Zolimbitsa Thupi za 6 Zokuthandizani Kulimbitsa Thupi Lanu

Zamkati

• Kodi maubwino otentha ndi chiyani musanachite masewera olimbitsa thupi?
• Kodi kutentha kwakukulu ndi chiyani?
• Kodi kutambasula ndi chiyani?
• Zochita zolimbitsa thupi
• Magulu
• Mapulani
• Mapapu ammbali
• Zokankhakankha
• Kuyesa kutentha
• Kuthamanga mwendo kumakweza
• Kodi kutentha kumatenga nthawi yayitali bwanji?
• Mfundo yofunika

Ngati mukusowa nthawi, mutha kuyesedwa kuti mulumphe kutentha ndikudumphira mukulimbitsa thupi kwanu. Koma kuchita izi kumatha kukulitsa chiopsezo chovulala, ndikuchulukitsa minofu yanu.

Pokonzekera masewera olimbitsa thupi amtundu uliwonse, kaya ndi masewera olimbitsa thupi, kulimbitsa thupi, kapena masewera am'magulu, ndikofunikira kutenga mphindi zochepa kuti minofu yanu izikhala yolimbitsa thupi. Kuchita izi kungakuthandizeni kupeza zabwino zambiri zolimbitsa thupi.

Pano pali phindu la kutentha ndi zitsanzo za masewera olimbitsa thupi omwe mungayesere musanayese masewera olimbitsa thupi.

Kodi maubwino otentha ndi chiyani musanachite masewera olimbitsa thupi?

Kuchita masewera olimbitsa thupi kumathandizira kuti thupi lanu likonzekere kuchita zovuta komanso kuti zikhale zosavuta kuchita masewera olimbitsa thupi. Zina mwamaubwino ofunikira otentha ndi awa:

• Kuchuluka kusinthasintha. Kusinthasintha kumatha kukupangitsa kukhala kosavuta kusuntha komanso kuchita zolimbitsa thupi moyenera.
• Chiwopsezo chochepa chovulala. Kutenthetsa minofu yanu kumatha kuwathandiza kupumula komwe kumatha kubweretsa.
• Kuchuluka kwa magazi ndi mpweya. Kukhala ndi magazi ochulukirapo kumathandizira minofu yanu kupeza chakudya chomwe imafunikira musanayambe ntchito yayikulu.
• Kuchita bwino. onetsani kuti kutenthetsa minofu kumatha kukuthandizani kuti muzichita bwino kwambiri.
• Kuyenda kwabwino. Kukhala ndi mayendedwe osiyanasiyana kungakuthandizeni kusunthira malo anu mokwanira.
• Kuchepetsa kulumikizana kwa minofu ndi kupweteka. Minofu yotentha komanso yotakasuka ingakuthandizeni kusuntha mosavuta komanso mopanda kupweteka kapena kuuma.

Kodi kutentha kwakukulu ndi chiyani?

Mwinamwake mudamvapo za kutenthetsa kwamphamvu ndikutambasula kwanthawi yayitali ndikudabwa momwe amasiyanirana komanso kuti achite liti.

Kutentha kwamphamvu kumachitika koyambirira kwa ntchito yanu yolimbitsa thupi. Zimapangidwira kuti thupi lanu liziyenda bwino kwambiri.

Kutentha kotentha kumayang'ana pa zochita zofananira ndi mayendedwe omwe mungachite mukamachita masewera olimbitsa thupi. Mwachitsanzo, mutha kuyenda mozungulira ngati mapapu kapena squats, kapena kuyenda kosavuta ngati kukwera njinga kapena kuthamanga.

Kutentha kwamphamvu kumatha kuthandiza kukulitsa mphamvu, kuyenda, komanso kulumikizana, zomwe zingakuthandizeni kuti muzitha kuchita masewera olimbitsa thupi.

Kodi kutambasula ndi chiyani?

Kukhazikika kokhazikika kumathandiza kwambiri kumapeto kwa kulimbitsa thupi kwanu. Zimakhala ndizotambasula zomwe zimachitika kwakanthawi kuti zithandizire kutalikitsa ndi kumasula minofu yanu ndi matupi anu olumikizirana. Izi ndizosiyana ndi kutentha kwakukulu chifukwa mumakhazikitsa bata.

Kukhazikika kokhazikika kumatha kuthandizira kukulitsa mayendedwe anu ndikusinthasintha. Zitsanzo zina ndi izi:

• triceps imatambasula
• m'chiuno kusinthasintha
• kutambasula khosi

Zochita zolimbitsa thupi

Mutha kuchita masewera otentha, kapena mutha kuyesa masewera olimbitsa thupi otsatirawa omwe akuphatikizapo mayendedwe osiyanasiyana. Pamodzi, zochitika izi zitha kuthandiza kukonzekera minofu yanu kuti muzitha kuchita masewera olimbitsa thupi.

Mutha kuyamba pang'onopang'ono ndikuchita masewera olimbitsa thupi musanapite gawo lovuta kwambiri pakusuntha.

Magulu

Magulu ndi masewera olimbitsa thupi omwe amalimbitsa minofu yambiri m'thupi lanu, kuphatikiza ma quads, ma hamstrings, ndi glutes.

Mutha kupangitsa ma squat oyamba kukhala osavuta popita theka. Kenako, mutha kukulitsa kuvutikako pang'onopang'ono kotero kuti kubwereza kotsiriza kuli squats.

Mukangotha, mutha kukweza mwamphamvu pogwira zolemera mukamachita masewera anu.

Kuchita squat:

1. Imani ndi mapazi anu kutambasula m'chiuno ndikutembenuza zala zanu kuti ziwoneke kutsogolo kapena kumbali pang'ono.
2. Gwiritsani ntchito maziko anu, sungani msana wanu molunjika, ndipo pang'onopang'ono tsitsani m'chiuno mpaka ntchafu zanu zikufanana ndi pansi.
3. Imani pang'ono ndi mawondo anu, koma osapitilira zala zanu.
4. Tulutsani mpweya ndikuyimirira.
5. Chitani 1 mpaka 3 seti ya 12 mpaka 15 reps.

Mapulani

Matabwa ndiwotentha kwambiri pakumanga maziko ndi mphamvu zakumbuyo, komanso kukonza magwiridwe antchito ndi kukhazikika.

Mukangotha, mutha kudzitsutsa nokha mosiyanasiyana monga thabwa lam'mbali ndi thabwa lammbali.

Kuchita thabwa:

1. Lowani pamalo a pushup. Ngati ndinu oyamba kumene, mutha kuyamba ndikupanga thabwa pansi. Ngati mwapita patsogolo kwambiri, mutha kuyesa kupanga thabwa m'manja mwanu. Ngati muli kwinakwake, mutha kuyesa kupanga thabwa lalitali ndi manja anu otambasulidwa bwino.
2. Sungani manja anu ndi zala zanu zibzalidwe pansi. Sungani msana wanu molunjika ndi minofu yanu yapakati yolimba. Musalole kuti mutu wanu kapena nsana wanu ugwere pansi.
3. Gwirani thabwa lanu kwa masekondi 30 mpaka 1 miniti.

Mapapu ammbali

Ntchitoyi imagwira ntchito m'munsi mwanu ndipo imatha kulimbitsa miyendo yanu, glutes, ndi chiuno. Mutha kupanga mapapu oyamba kukhala osavuta pakungopita pakati, kenako ndikupita patsogolo.

Mukatha kutenthetsa, mutha kukulitsa kuvutikako pochita seti pogwiritsa ntchito zopumira kapena zolumikizana ndi dzanja.

Kuti muchite mbali ina:

1. Imani ndi mapazi anu kutambasula m'chiuno.
2. Lembani phazi lanu lamanja pamene mukuyenda phazi lanu lakumanzere kupita kumanzere.
3. Kuchokera apa, khalani pansi mutapinda mwendo wanu wamanzere ndikusunga mwendo wanu wakumanja molunjika.
4. Pumulani pang'ono ndi bondo lanu lakumanzere, koma osati kupitirira, zala zanu. Kwezani mchiuno mwanu ndikubwezeretsani phazi lanu lamanzere pamalo oyambira.
5. Pangani chingwe kumanja. Uwu ndi 1 rep.
6. Chitani 1 mpaka 3 seti ya 8 mpaka 15 reps.

Zokankhakankha

Kuchita masewera olimbitsa thupi kumeneku kumathandiza kuti thupi lanu likhale lam'mwamba, lenileni komanso limagunda. Kuti musavutike, mutha kuchita ma pushups mutagwada.

Mukangotha ​​moto, mutha kukulitsa kuvutikako mwakudikirira m'malo apansi kwamasekondi ochepa.

Kuchita pushup:

1. Ikani malo okwezeka pamwamba, pamwamba pa pushup, ndi manja anu atagona pansi ndikulumikiza m'manja. Khalani mapewa anu atakhazikika m'manja mwanu. Msana wanu uyenera kukhala wolimba komanso mapazi anu akhale kumbuyo kwanu. Sungani abs yanu kulowa.
2. Pepani thupi lanu pansi. Musalole torso yanu kapena kumbuyo kusagwedezeka. Zigongono zanu zitha kutuluka pagululi.
3. Chifuwa kapena chibwano chanu chikangofika pansi, dinani mmwamba ndikuwongola mikono yanu. Sungani zigongono zanu pang'ono kuti mupewe kukopa.
4. Chitani 1 mpaka 3 seti ya 8 mpaka 12 yobwereza.

Kuyesa kutentha

Zochita izi zimaphatikizapo mayendedwe angapo omwe angathandize kumasula ndikutentha ma triceps anu.

Kuti mupange triceps warmup:

1. Lonjezerani mikono yanu kumbali kuti ikhale yofanana pansi, sungani manja anu akuyang'ana pansi.
2. Sungani manja anu molunjika ndikuwasinthasintha mozungulira kumbuyo.
3. Pambuyo pa masekondi 20 mpaka 30, sinthanitsani mikono yanu mozungulira.
4. Pambuyo pa masekondi 20 mpaka 30, tembenuzirani manja anu kutsogolo ndikuponyerani manja anu mmbuyo ndi mtsogolo.
5. Pambuyo pa masekondi 20 mpaka 30, bwerezani kuyendetsa uku ndi manja anu akuyang'ana kumbuyo, mmwamba, ndi pansi.
6. Chitani 1 mpaka 3 magulu awa.

Kuthamanga mwendo kumakweza

Kuthamanga kwendo kumakweza kumatha kuthandizira kuti mtima wanu uzikoka ndikusintha kuzungulira kwanu mthupi lanu lonse.

Kutengera ndi malo omwe muli nawo, mutha kuthamanga m'malo kapena kuthamanga uku ndi uku. Chitani gawo lililonse la masewerawa kwa masekondi 30 mpaka 1 miniti. Mutha kuchepetsa kukula kwa zochitikazi pochita pang'onopang'ono.

Kuchita kukweza mwendo kukweza:

1. Pitani pang'onopang'ono.
2. Pakadutsa pafupifupi mphindi imodzi, thamangani mutakweza mawondo anu kupita pachifuwa kwa masekondi osachepera 30, kapena kuthamanga kwinaku mukukankha mapazi anu mmwamba matako.
3. Bwererani kukuthamanga pang'onopang'ono.

Kodi kutentha kumatenga nthawi yayitali bwanji?

Yesetsani kuwononga mphindi 5 mpaka 10 kutentha. Kulimbitsa thupi kwanu kudzakhala kwakukulu, kutentha kwanu kuyenera kukhala kwanthawi yayitali.

Yambirani kaye pamagulu akulu akulu kenako ndikuchita zotentha zomwe zimatsanzira zomwe mungachite mukamachita masewera olimbitsa thupi. Mwachitsanzo, ngati mukukonzekera kuthamanga kapena kupalasa njinga, chitani izi pang'onopang'ono kuti mutenthe.

Mfundo yofunika

Ngakhale nthawi zambiri anthu samanyalanyaza, machitidwe otentha ndi gawo lofunikira pazochita zilizonse zolimbitsa thupi. Thupi lanu limafunikira zochitika zina kuti minofu yanu izitenthe musanalowe muzochita masewera olimbitsa thupi.

Kutentha kumatha kuthandizira kukulitsa kusinthasintha kwanu ndikuchita masewera, komanso kumachepetsa mwayi wanu wovulala.

Mutha kusinthasintha pang'onopang'ono zomwe mungachite mukamachita masewera olimbitsa thupi, kapena mutha kuyesa masewera olimbitsa thupi, monga tafotokozera pamwambapa.

Ngati mwangoyamba kumene kulimbitsa thupi kapena mukudwala kapena mukudwala, onetsetsani kuti mwalankhula ndi adotolo musanayambe pulogalamu iliyonse yatsopano.