Azimayi Akulimbana ndi Zokoka, Zomwe Mukuphunzira

Zamkati

• Onaninso za

Pulogalamu ya New York Times adasindikiza nkhani yaifupi sabata ino yamutu wakuti "Chifukwa Chake Akazi Sangathe Kuchita Zokoka" kutengera kafukufuku waposachedwapa yemwe watsimikizira izi.

Kafukufukuyu adatsata azimayi 17 olemera ku Ohio omwe samatha kukoka kamodzi kumayambiriro kwa pulogalamuyi. Masiku atatu pa sabata kwa miyezi itatu amayi ankaganizira kwambiri zolimbitsa thupi zolimbitsa thupi zomwe zimalimbitsa biceps ndi latissimus dorsi (yomwe amadziwika kuti ndi minofu yanu yaikulu yam'mbuyo) ndi maphunziro a aerobic kuti achepetse mafuta a thupi. Ankagwiritsanso ntchito njira yoyeserera zokoka zosinthidwa, poganiza kuti zitha kuwathandiza kukhala ndi minofu yomwe amafunikira pochita zenizeni.

Potsirizira pake ndi azimayi anayi okha omwe adatha kumaliza kukoka ngakhale onse adatsitsa mafuta awo ndi osachepera 2 peresenti ndikuwonjezera mphamvu zawo zakumtunda ndi 36 peresenti.

"Tidaganiza moona mtima kuti titha kuchititsa aliyense kuti achite chimodzi," a Paul Vanderburgh, pulofesa wa masewera olimbitsa thupi, othandizira anzawo, komanso wamkulu ku University of Dayton komanso wolemba kafukufukuyu, adauza New York Times.

Ngati muwerenga nkhaniyi, musalole kuti ikukhumudwitseni-osati katswiri aliyense amavomereza mfundozo.

A Jay Cardiello, Mkonzi wa Fitness-Editor-at-Large wa SHAPE, komanso woyambitsa JCORE, akuti njira yophunzirira inali yolakwika.

"Muyenera kuphunzitsa momwe mumasewera. Kodi mungayembekezere wosewera mpira wa volley kuti adziwe kusewera mpira? Kafukufukuyu analibe njira yabwino yophunzitsira, ndipo zonse zomwe zimatsimikizira ndikuti simudzatha kukoka -up kumapeto, "akutero.

Chimodzi mwazomwe kafukufukuyu sanayankhe bwino, Cardiello akumva, ndikuti abambo ndi amai ndi osiyana, koma izi siziyenera kulepheretsa kukoka kwanu.

"Azimayi sangakhale ndi chidwi chofuna kumanga minofu yochuluka ngati amuna, koma palibe chifukwa choti mayi wathanzi, woyenera sangaphunzire kukoka," akutero.

Kukoka ndikusuntha thupi lonse, Cardiello akuwonjezera, ndipo muyenera kugwira magulu anu onse akuluakulu ndi ang'onoang'ono a minofu kuti mugwire bwino.

Ngati cholinga chanu ndikuphunzira momwe mungakokere, Nazi zina zomwe mungachite kuti muphatikizireko kulimbitsa thupi kwanu tsiku ndi tsiku:

1. Zokoka pambuyo pake. Onetsetsani kuti miyendo yanu simumangirira pamene mukuchita zimenezo.

2. Mapiko a Bicep. Chitani izi poyimirira popeza mukufuna kutsanzira kayendedwe ka zokoka momwe mungathere ndipo musayambitse omwe akhala pansi.

3. Zokankha. Kugwira motseka, kugwila motalikira, ndi kukankha-kugudubuza kokhala ndi mpira wamankhwala kumathandizira kulimbitsa thupi kwathunthu.

4. Tricep dips.

"Pamapeto pake, kafukufukuyu samathandiza akazi," akutero Cardiello. "Kafukufukuyu akuti ndikuti ngati amayi, simungathe kuchita izi, zomwe ndi zomwe mwakhala mukumenyana nazo kwanthawi yayitali."

Onaninso za