Kuwongolera kulemera

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Joy Hayes si mkazi wokonda zachipembedzo, koma kuti alimbikitse othamanga achikazi ku chipinda cholemera cha University of Kansas, mphunzitsi wamphamvu nthawi zambiri amatanthauzira ndime ya m'Baibulo ya Miyambo 31: "Iye amamanga manja ake ndi mphamvu."

"Ndikuganiza kuti ndizozizira kwambiri kuti ngakhale Baibulo limanena kuti akazi ayenera kukhala ndi manja amphamvu. Ndipo amawalimbikitsa kwambiri, "akutero Hayes, wotsogolera wothandizira ku UK wa mphamvu / conditioning. Nthawi zonse amayang'ana njira zolimbikitsira azimayi kukweza zolemera. Ena mwa osewera ake apamwamba pa tenisi komanso othamanga amaopa kuchita nawo izi, chifukwa samazidziwa zida zawo kapena amawopa kukokoloka.

"Sadziwa kuti azimayi ambiri olimbitsa thupi amaphunzitsa maola asanu ndi limodzi patsiku ndikumwa mankhwala owonjezera," akutero. Maganizo olakwikawa ndi ena amachititsa amayi ambiri kugwiritsa ntchito mphamvu zopanda mphamvu. Chifukwa chake tidafunsa Hayes kuti apange imodzi yomwe ikutsimikizirani kukupatsani zotsatira zolimba, zachigololo zomwe mukuyang'ana. Ndipo izi ndizo.

Chizoloŵezi ichi chimapereka nthawi yofanana kumtunda ndi kumunsi kwa thupi. "Azimayi ambiri amapewa kuphunzitsa thupi lawo lakumtunda," akutero a Hayes, "koma ngati muli ndi mapewa owongoka komanso m'chiuno chofanana ndi akazi, chiuno chanu chimawoneka chachikulu. Chifuwa chokulirapo, msana ndi mapewa zimapangitsa thupi lanu lakumunsi kuoneka lowonda."

Mchitidwewu umatsindikanso zolimbitsa thupi zingapo monga squats ndi mapapu, omwe amayi ambiri amapewa mokomera omwe amalimbana ndimagulu amtundu uliwonse. Kusunthaku kumafunikira kulumikizana kwambiri kuposa makina opindika mwendo kapena owonjezera mwendo komanso amasunga nthawi pogwira magulu angapo amisempha nthawi imodzi. Alinso ngati mayendedwe omwe timachita tsiku lililonse.

Mukamachita izi, musagwiritse ntchito ma dumbbells ang'onoang'ono - cholakwika china chodziwika pakati pa azimayi omwe amawopa kukula kwambiri. Kuchita ma seti atatu a kubwereza 10 sikungasinthe kukhala Arnold Schwarzenegger. Pa nthawi yachisanu ndi chitatu, chisanu ndi chinayi ndi 10, muyenera kufikira povuta pang'ono zomwe zikadali zotetezeka ndikumverera ngati, "Oo ayi, sindikudziwa ngati ndingathe kumaliza izi!" Pokhapokha polimbana ndi minyewa yanu mudzapeza zotsatira -- thupi lolimba, lolimba komanso lolimba molingana ndi Baibulo.

Dongosolo

Sankhani msinkhu wanu

Ndiwe mphunzitsi ngati mwaphunzira kulemera kwa miyezi yosachepera itatu; wapakatikati ngati mwakhala mukukweza kawiri pamlungu kwa miyezi itatu kapena kupitilira apo; ndipo mwakumana nawo ngati mwakhala mukukweza kawiri pa sabata kwa miyezi yopitilira 6.

pafupipafupi

Oyambira ndi onyamula apakatikati, chitani masewera olimbitsa thupi katatu pa sabata, kupumula tsiku limodzi pakati pa masewera olimbitsa thupi. Onyamula odziwa amatha kuchita chimodzimodzi, kapena kugawanika kwa masiku 4: masiku a 2 a thupi / abs; Masiku awiri m'munsi thupi.

Kutenthetsa/kuzizira

Yambitsani kulimbitsa thupi kulikonse ndi mphindi 5 mpaka 10 zolimbitsa thupi zolimbitsa thupi zocheperako monga kuthamanga, kuyenda mwachangu kapena kulumpha chingwe ndi kugwedeza kwa boxer. Kenako chitani chimodzi mwazochita zolimbitsa thupi. Ngati mukumva kuuma, tambasulani pang'ono. Gwirani kutambasula kulikonse kwa masekondi 10; kumasula. Bwerezani kawiri, ndikuwonjezera mayendedwe nthawi iliyonse. Malizitsani kulimbitsa thupi kulikonse mwa kutambasula, kugwira kutambasula kulikonse kwa masekondi 20-30 popanda kugunda.

Kuyamba

Kwa masabata 4-6, chitani kusuntha 1-8 mu dongosolo lomwe lalembedwa. Pumulani mphindi 1-2 pakati pamiyeso. M'mwezi woyamba wa pulogalamuyi, onjezerani kulemera kwanu kawiri. Nthawi zonse onetsetsani kuti kulemera ndikolemera mokwanira kotero kuti mwatopa mukafika ku rep 10. Kubwereza kulikonse, tulutsani gawo lovuta kwambiri lochita masewera olimbitsa thupi.

Novice

Chitani chimodzi mwazobwereza khumi pa zochitika zilizonse. Ganizirani pa luso; Ndibwino kuchita ma reps ochepa molondola kuposa kuchita 10 mosasamala. Mukamatha kupanga 10, onjezerani seti yachiwiri. Mukatha kupanga magawo awiri a 10 bwino, pitirizani kukhala pakati.

Wapakatikati

Chitani ma seti 3-4 a 10 reps pa masewera aliwonse.

Zochitika

Chitani ma seti 5-6 a 10 reps pa masewera aliwonse.

Ntchito ya Ab

Pa masewera olimbitsa thupi aliwonse (kapena kawiri pa sabata ngati mukuchita chizolowezi chogawanika), chitani 2-3 15-rep sets of ab moves. Yesani crunches, curls curls, kapena The Half Jackknife: Gonani m'mwamba, miyendo molunjika mlengalenga molingana ndi chiuno; mgwirizano abs ndi kufikira mapazi anu; kumasula ndi kubwereza. Gwirani ntchito mpaka 25 reps.

Kuti mupite patsogolo

Pambuyo pa masabata 4-6, ngati mwawonjezera kulemera kwanu kawiri pamwezi woyamba, sinthani njira zina zomwe zalembedwa. Muyenera kuchepetsa kulemera kwanu, koma mukabwerera ku masewera olimbitsa thupi pakatha masabata 4-6, mudzatha kukweza zambiri. (Sungani chipika.)

Cardio

Kuphatikiza pa pulogalamuyi, yesetsani kuchita zolimbitsa thupi kwa mphindi 30 kapena 30 pasabata, mosiyanasiyana komanso zochita.

Olankhula masewera olimbitsa thupi

Gwiritsani ntchito: Kusinthana maseti ndi winawake pachida. Ngati wina akugwiritsa ntchito makina, mutha kufunsa kuti "mugwire ntchito." Ndizothandiza kwambiri pamakina okhala ndi zolemera zolemera chifukwa mutha kusintha mapaundi posunthira piniyo kubowo lina. Ngati muyenera kutsegula mbale ndikuzimitsa, ndibwino kudikirira mpaka wogwiritsa ntchito kumaliza.

Kukhazikitsa kwabwino: Kuchita masewera olimbitsa thupi awiri kapena atatu popanda kupuma pakati pa seti.

Maphunziro ozungulira: Kuchita "mzere" wonse wa masewera olimbitsa thupi osapumula pang'ono kapena osapuma pakati pa seti, ndikubwereza kuzungulira. Maseketi ndiabwino chifukwa amasunga nthawi ndikulola minofu kuti ibwezeretse mukamagwira ntchito minofu ina. Komabe, mwina simungapite patsogolo kukweza kulemera pokhapokha mutachita masewera olimbitsa thupi angapo.

Gawani nthawi: Pulogalamu yamphamvu yomwe mumagwirira ntchito magulu amisili tsiku limodzi ndi ena tsiku lina.

Sankhani: Kusankha gulu linalake laminyewa.

Matenda opatsirana pogonana: Mwachidule, kukula kwa kukula kwa minofu.

Kulembera anthu: Gawo la minofu yomwe imalimbikitsidwa panthawi yochita masewera olimbitsa thupi.

Malamulo a chipinda cholemera

Ngakhale makalabu azaumoyo ali ndi malamulo amakhalidwe. “Gulu lililonse lochitira masewera olimbitsa thupi lili ndi malamulo olembedwa ndi osalembedwa,” akutero mphunzitsi wamphamvu Joy Hayes, M.S., C.S.C.S. "Ndikofunika kuphunzira malamulowa kuti inu ndi mamembala ena ochita masewera olimbitsa thupi mutha kuchita masewera olimbitsa thupi."

1. Gawanani zida. Mukamapuma pakati pama seti, musamange msasa pamakina. Lolani wina kuti akhale pakati. Ngati muli pa seti yanu yomaliza ndipo mwakonzeka kumaliza izi, pitilirani. Ngati wina wayimirira pafupi ndi makina, mufunseni ngati akugwiritsa ntchito musanakwere.

2. Osachulukana. Siyani malo kuti munthu amene ali pafupi nanu akweze manja ake mbali zonse.

3. Osatseka galasi. Yesetsani kuti musasokoneze maganizo a ena.

4. Nthawi zonse muzinyamula thaulo. Pukutani thukuta lanu pamabenchi omwe mwagwiritsa ntchito.

5. Musati nkhumba kasupe akumwa. Musanadzaze botolo lanu, aliyense mu mzere amwe chakumwa.

6. Mabelu otetezeka. Awoloke kapena ayimitse mowongoka pakati pa ma seti kuti asagubuduze pa zala za wina.

7. Osataya zolemera ZANU. M'malo mwake, ayikeni pansi mukamaliza ndi seti.

8. Ikani zolemera kumbuyo komwe zikufunika. Chotsani mbale zonse zolemera pazitsulo zamakina ndi makina, ndikubwezeretsani mabelu oyipa pamalo omwe apatsidwa. Osamamatira ma 10-mapaundi pomwe ma 40-mapaundi amapita.

9. Musatenge thumba la masewera olimbitsa thupi mozungulira.

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