Kodi Zochita Zolimbitsa Thupi Ndi Chiyani Ndipo Chifukwa Chiyani Ndi Zofunika Kwambiri?

Zamkati

• Kodi Kuchita Zolimbitsa Thupi Ndi Chiyani?
• Ubwino Wazochita Zazikulu
• Kodi Pali Zoyipa Zilizonse Zolimbitsa Thupi?
• Mndandanda wa Zolimbitsa Thupi Phatikizani Kuti Muziphatikizira Zomwe MumachitaNgati mukufuna kuwonjezera mphamvu ndi mphamvu zowotcha ma calorie gawo laling'ono la masewera olimbitsa thupi, masewera olimbitsa thupi ochepa angakuthandizeni kukhala ndi mphamvu zogwirira ntchito ponseponse.
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Palibe chokhumudwitsa kuposa kugwira ntchito molimbika tsiku ndi tsiku, koma kumverera ngati simukuwona zotsatira.Chowonadi ndi chakuti, kuti muwone (ndikumva) kusintha kwakukulu, muyenera kuyang'ana kulimbitsa thupi kwanu mwanzeru.

Masewera olimbitsa thupi samangopangitsa kuti nthawi yochita masewera olimbitsa thupi ikhale yogwira bwino, komanso kukuthandizani kuti mukhale olimba komanso osakwanira munthawi yochepa. Ichi ndichifukwa chake, kuphatikiza zonse zomwe muyenera kudziwa zokhudza masewera olimbitsa thupi, kuphatikizapo mndandanda wa masewera olimbitsa thupi omwe muyenera kuchita komanso momwe mungawonjezere ku masewera olimbitsa thupi.

Kodi Kuchita Zolimbitsa Thupi Ndi Chiyani?

Kuti mumvetse zolimbitsa thupi zamagulu, muyenera kumvetsetsa kusiyana pakati pa masewera olimbitsa thupi ndi kudzipatula. (Zokhudzana: Mafunso Okwezera Kulemera Wamba kwa Oyamba Omwe Ali Okonzeka Kuphunzitsa Zolemera)

Zochita zolimbitsa thupi Ndi masewera olimbitsa thupi omwe amagwiritsa ntchito magulu angapo a minofu ndipo amafuna kuti ziwalo zambiri ziziyenda panthawi yonseyi, akufotokoza motero Bill Kelley, D.P.T., ATC, CSCS, mwini wa Aeries Physical Therapy ku South Florida.

Mwachitsanzo, mu squat, miyendo yanu yonse ndikuwotcha moto mukamayendetsa chiuno, bondo, ndi mfundo zamakolo kuti muchepetse pampando wofanana ndi kuyimilira.

Zochita zodzipatulaKumbali ina, gwiritsani ntchito gulu limodzi lokha lamanofu ndipo mufunikira cholumikizira chimodzi chokha kuti musunthe bwino.

Chitsanzo chabwino: Biceps curls. Mumagwirizanitsa minofu yanu ya biceps kuti musunthe zigongono zanu ndi kupindika ma dumbbells mmwamba, koma palibe ziwalo zina zomwe zimalowamo.

Ubwino Wazochita Zazikulu

Zochita zodzipatula ndizabwino ngati mukufuna kulowerera pagulu limodzi lamanofu, mwina chifukwa choti mukufuna kupewa kugwiritsa ntchito minofu yovulala kapena kukulitsa gulu la minyewa makamaka; komabe, masewera olimbitsa thupi ndi osintha masewera pamasewera anu komanso kulimbitsa thupi.

Mukamagwiritsa ntchito timagulu tambiri tating'onoting'ono kuti tichite masewera olimbitsa thupi, "mumapanga mphamvu zogwirira ntchito, mphamvu zazikulu, komanso mphamvu, ndikupeza ndalama yayikulu pochita masewera olimbitsa thupi," akutero Kelley.

M'malo mwake, kafukufuku wa 2017 wofalitsidwa mu Malire a Physiology poyerekeza ochita masewera olimbitsa thupi omwe adagwiritsa ntchito mankhwala ophatikizana ndi kudzipatula kwa milungu isanu ndi itatu yochita masewera olimbitsa thupi ofanana, ndipo adapeza kuti gulu lomwe limayang'ana kwambiri zolimbitsa thupi limapeza phindu lalikulu mwamphamvu zonse komanso VO2 max (chodziwika bwino cha kulimbitsa thupi).

M'masiku ochepa, kugwiritsa ntchito magulu angapo am'magulu pamodzi kumafunikira mphamvu zambiri mthupi lanu, kutanthauza kuti mumawotcha ma calories ambiri. M'kupita kwanthawi, kusintha kwamphamvu kwa magwiridwe antchito, mphamvu, ndi mphamvu kukutanthauza kuti sikuti mumangodziwa bwino masewera olimbitsa thupi komanso mutha kugwira ntchito za tsiku ndi tsiku (monga kunyamula sutikesi yanu pa escalator yapa eyapoti yosweka) mosavuta.

"Kusuntha kovutirapo kumafunikira kuwongolera bwino komanso nthawi yamagulu angapo a minofu-komanso zolumikizira zomwe amachita," akutero Kelley. "Ndipo kulumikizana ndikuwongolera kumatanthauzira kuzinthu zina, kukuthandizani kuti mukhale olimba komanso okhazikika padziko lapansi." (Kusuntha kwamphamvu uku kudzakuthandizaninso kupewa kusalinganika kwa minofu wamba.)

Bhonasi yowonjezera: "Popeza kuti masewera olimbitsa thupi amaphatikizapo kuchuluka kwa minofu kuti agwirizane, amachititsa kuti mtima ukhale wolimba kwambiri pamene umatulutsa magazi, omwe pamapeto pake amalimbitsa mtima wanu," akufotokoza motero Kelley. Kupatula apo, mtima wanu ndi minofu, nawonso! (Ichi ndi chimodzi mwazabwino zambiri zonyamula zolemera.)

O, komanso pamlingo wothandiza, popeza masewera olimbitsa thupi amagwira ntchito minofu yambiri nthawi imodzi, mutha kulumikizana pang'ono kuti mupange masewera olimbitsa thupi athunthu, akuwonjezera Kelley. (Kuwotcha thupi kwathunthu chifukwa chodzipatula kumangoyenda nokha kungatenge nthawi yochulukirapo.) Chifukwa chake ngati mwakhala mukuchepetsedwa kwakanthawi koma mukufunabe kupeza zabwino zambiri pantchito yanu momwe mungathere, mayendedwe ophatikizika atha kukufikitsani kumeneko.

Kodi Pali Zoyipa Zilizonse Zolimbitsa Thupi?

Ngakhale kulibe zovuta zambiri zowotchera ma calories ambiri, kulimba msanga, ndikukhala munthu wozungulira thupi loipa kwambiri, pali chinthu chimodzi chomwe ma newbies amayenera kukumbukira.

"Zochita zolimbitsa thupi nthawi zambiri zimakhala zapamwamba kwambiri," akutero Kelley. "Kwenikweni, amafunikira luso lochulukirapo kuti akhalebe ndi mawonekedwe oyenera-makamaka mukangoyamba kutopa kapena kuwonjezera kulemera komwe mumagwiritsa ntchito."

Popanda kuwongolera koyenera kwamagalimoto komanso kuzindikira nthawi ya masewera olimbitsa thupi, mumakulitsa chiopsezo chovulazidwa. Ngakhale ndizovuta kwambiri kusokoneza biceps curl (osati kuopseza thupi lanu ngati mutatero), kuchita masewera olimbitsa thupi molakwika kungapangitse thupi lanu (werengani: kumunsi kumbuyo) pamalo okongola kwambiri - makamaka ngati mukugwiritsa ntchito. zolemera kwambiri. (Ndicho chifukwa chake nthawi zonse muyenera kuchita masewera olimbitsa thupi nthawi zonse panthawi yolimbitsa thupi (mukakhala ndi mphamvu zambiri) ndikusunga kudzipatula kuti mupite mtsogolo.)

Monga momwe ziliri ndi thanzi labwino, "ingoyambira pang'onopang'ono komanso mopepuka ndikupita patsogolo malinga ndi mphamvu ndi luso lanu," akutero Kelley. Ndipo silolakwika konse kukhala ndi wophunzitsa yemwe amakupatsani cheke-kapena kukuyendetsani mayendedwe oyenda nokha kapena mukalasi.

Mndandanda wa Zolimbitsa Thupi Phatikizani Kuti Muziphatikizira Zomwe MumachitaNgati mukufuna kuwonjezera mphamvu ndi mphamvu zowotcha ma calorie gawo laling'ono la masewera olimbitsa thupi, masewera olimbitsa thupi ochepa angakuthandizeni kukhala ndi mphamvu zogwirira ntchito ponseponse.

Mbalame: Ma squats amaphatikiza mafupa anu, bondo, ndi chiuno, kuyika chilichonse kuchokera ku quads ndi hamstrings kupita ku glutes ndi pachimake kuti mugwire ntchito. Kuchita masewera olimbitsa thupi kumeneku kumakuthandizani kuti musamagwedezeke mpaka kuyimirira ndipo ndimagulu omwe mumagwiritsa ntchito pamasewera aliwonse (ngakhale kukwera ndi kutsika pakama), atero a Kelley.

Kuphedwa: "Ichi ndi chachikulu pamtundu wanu wam'mbuyo [kumbuyo kwa thupi], monga zotupa, ma glute, ndi zotulutsa kumbuyo," akutero Kelley. Kupha anthu kumaphatikizapo mawondo anu, m'chiuno, ndi kumbuyo, kukulitsa luso lanu lochotsa zinthu pansi (ndi kukulitsa mphamvu zanu zogwira).

Maunitsi: Kusiyanasiyana kwa ma lunge kusiyanako kumafunikira kukhazikika kolimba komanso kolimba, miyendo yoyenda bwino mukamawerama m'chiuno, mawondo, ndi akakolo kutsikira pansi ndikubwerera mmbuyo.

Makina Osindikizira: Mutha kuganiza kuti makina osindikizira amangogwiritsa ntchito minofu yanu yamapewa, koma moto wanu wamkati umakhazikika kuti chifuwa chanu chikhale chokhazikika, chifuwa chanu ndi ma triceps amakuthandizani kukankhira kulemera kwake, ndipo ma lats anu ndi ma biceps amakuthandizani kuti muchepetse. Mukufuna kuyika china cholemetsa pashelefu yayitali? Makina osindikizira amapeka.

Makina osindikizira a Bench: Kuwombera bwino kwambiri minofu yonse kumtunda kwanu (ndikugwiritsa ntchito malo onse am'mapewa anu mpaka zala zanu), makina osindikizira a benchi ndikusunthika kopitilira muyeso kumtunda.

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