Bella Adams
Khalani olimba, olimba, komanso osasunthika ndikulimbitsa thupi pafupipafupi mkati mwa mphindi 30: Dongosolo lathu lapangidwa kuti liziphunzitsidwa movutikira kunyumba ndipo limakupangitsani kukhala olimba komanso osangalala popanda kuyesetsa kwambiri.
Mulibe mwayi kapena chikhumbo chopita ku masewera olimbitsa thupi kapena yoga situdiyo, nyengo ndi yoipa kwambiri kupita kuthamanga ndi kunyumba, mu ofesi kunyumba, denga pang'onopang'ono kugwa pamutu panu.
Pakali pano - kapena kwa anthu ogwira ntchito, makolo, kapena anthu otanganidwa - kuchita masewera olimbitsa thupi mwamsanga kunyumba ndi njira yabwino yosungiramo thupi popanda khama.
Mwayi uwu wolimbitsa thupi pang'ono katatu pa sabata uyenera kugwiritsidwa ntchito chifukwa cha thanzi lanu komanso magwiridwe antchito anu. Ndikoyenera kumamatira - ndipo mudzamva bwino kwambiri mukangomaliza masewera olimbitsa thupi, ndikulonjeza!
Kulimbitsa thupi kumatha kuchitika kunyumba, pakati pa tebulo la khofi ndi malo odyera. Ingotsegulani mphasa, pezani zida zomwe mungasankhe ngati ma dumbbell kapena ma kettlebell okonzeka, ndikuyamba.
Ndi bwino kuchita masewera olimbitsa thupi aafupi nthawi zonse kusiyana ndi aatali mobwerezabwereza
Kuchita masewera olimbitsa thupi pafupipafupi komanso kwanthawi yayitali kumathandizira thupi lanu komanso thanzi lanu kuposa kuchita masewera olimbitsa thupi pafupipafupi kwa mphindi 60.
Anthu ambiri samapeza nthawi ndi chilimbikitso kotero kuti chilimbikitso chotsatira cha maphunziro nthawi zambiri chimalephera kuchitika. Zimenezo zingakhale zomvetsa chisoni. Choncho ndi bwino kuphunzitsa katatu kapena kanayi pamlungu kwa nthawi yochepa kusiyana ndi kamodzi kwa nthawi yaitali.
HIIT pulani ya 10, 20, kapena 30 mphindi
Njira yabwino yophunzitsira kulimbitsa thupi mwachangu kunyumba ndi maphunziro apamwamba kwambiri (HIIT mwachidule). Mu maphunziro afupiafupi komanso osavuta awa, magulu osiyanasiyana a minofu amatsutsidwa.
Pakati pa nthawi zolemetsa, pali zopuma zochepa kwambiri, zomwe zimasinthira ku zochitika zina, koma osati kuchira.
Mwanjira imeneyi, kugunda kwa mtima kumakhalabe kwakukulu ndipo, kuwonjezera pa mphamvu, kupirira, ndi kugwirizana kumaphunzitsidwa.
Chifukwa kulimbitsa thupi kumakhala kokulirapo chifukwa chosowa nthawi yopuma, sikutenganso nthawi. Ndipo siziyenera kutero, chifukwa thupi limapitirizabe kutentha zopatsa mphamvu zambiri ngakhale maola mutatha kulimbitsa thupi. Mawu ofunika kwambiri ndi afterburn effect.
Malangizo olimbitsa thupi lanu lonse kunyumba
Nayi ndondomeko yanu yolimbitsa thupi: Zolimbitsa thupi zisanu ndi zitatu za manja, mapewa, kumbuyo, pamimba, miyendo, ndi matako - masewera olimbitsa thupi athunthu omwe amakuvutitsani kuyambira kumutu mpaka kumapazi.
Nthawi yotsegula ndi nthawi yopuma:
- Mumachita masewera olimbitsa thupi motsatizana kwa masekondi 60 iliyonse (kapena masekondi 30 mbali iliyonse). Pakati pa masewera olimbitsa thupi aliwonse, mumatenga nthawi yopuma ya masekondi 15.
- Kutengera nthawi yomwe muli nayo - mphindi 10, 20, kapena 30 - mumamaliza mabwalo amodzi, awiri, kapena atatu.
- Ngati mukufuna zovuta zina, mutha kusintha zina zilizonse ndi ma jacks odumpha, mwachitsanzo.
Momwe mungapangire zolimbitsa thupi moyenera
Chida choyamba chimayang'ana pa mikono yanu, mapewa, ndi kumtunda kumbuyo, gawo lachiwiri pa ntchafu ndi matako komanso kumbuyo kwanu, ndipo gawo lachitatu limayang'ana pachimake chanu, makamaka molunjika ndi oblique abs.
Zokopa
- Sitima: Latissimus, chifuwa, biceps, triceps,
minyewa ya hood (M. trapezius), minofu yolankhula pamwamba pa mkono (M. brachioradialis) - Zovuta: zovuta
- Chidziwitso: kugwirizira m'lifupi mapewa, mapewa pansi ndi palimodzi, pakatikati pakatikati
Zokuthandizani: Gwirani kapamwamba kwambiri: zala zanu zam'manja zili pansi pa bala pamene mukuchigwira kuchokera pamwamba. Mtunda pakati pa manja anu uyenera kukhala wotakata kuposa mapewa.
Njira ina ndi yopapatiza pansi pamanja: Apa zikhatho zakuyang'anani, zala zazikulu zili pamwamba pa bala ndipo mikono yakumtunda ili pafupi ndi thupi. Apa Komabe, ambiri kukokana mu khosi, kotero ife emfpehlen chapamwamba nsinga.
Ngati mulibe chokokera kapena ndinu oyamba, mutha kuchitanso masewerawa patebulo kapena chithandizo china chokhazikika. Sungani miyendo yanu mmwamba ndikudzikokera mmwamba pamphepete mwa tebulo. Ngati mukufuna kupeza ena, yang'anani kaye mayeso athu okokera mmwamba.
Zokankhakankha
- Sitima: minofu yayikulu ya pectoralis (M. pectoralis major)
phewa lakumbuyo (M. deltoideus anterior)
triceps (manja olimba, ochulukirapo). Kukhazikika: latissimus, pachimake, trapezius - Zovuta: zapakati
- Zindikirani: kugwira kwakukulu, zigongono zolozera kunja, limbitsa pakati.
Zokuthandizani: Ngati simungathe kuchita zolimbitsa thupi zoyera kapena simungathe kupitilira masekondi 60, yesetsani kusapumira mawondo anu pansi, koma pezani malo okwera, monga kama, masitepe, kapena tebulo, ndikupumula manja anu pamenepo. Izi zigwira ntchito bwino minofu yomwe mukufuna kutsata kuposa kuthandizira kulemera kwanu ndi mawondo anu.
Mapapo ozungulira - mwina ndi kulemera m'manja
- Masitima apamtunda: Gluteus maximus, zowonjezera miyendo (M. quadriceps femoris), zowongolera miyendo (M. biceps femoris), torso, ndi coordination
- Zovuta: zapakati
- Zindikirani: mawondo pamakona a digirii 90, bondo lakutsogolo lili pamwamba pa bondo, bondo lakumbuyo likuyenda pansi.
Mlatho wamapewa - mwina ndi kukweza mwendo
- Sitima: kumbuyo kwa ntchafu (zowongolera mwendo), matako, zowonjezera kumbuyo
- Zovuta: zapakati
- Zindikirani: ntchafu ndi kumtunda kwa thupi zimapanga mzere, osatsitsa matako: kulimbitsa
Tip: Mukhoza kuyika mapazi onse pansi kapena kukweza mwendo umodzi panthawi yochita masewera olimbitsa thupi ndikutambasula phazi ku denga. Pankhaniyi, muyenera kusintha mbali pambuyo masekondi 30.
Khoma khalani
- Masitima apamtunda: quadriceps, gluteus maximus, thunthu
- Zovuta: zapakati
- Zindikirani: Miyendo yopindika pa madigiri 90, m'munsi kumbuyo kukanikizidwa kukhoma, m'mimba molimba.
Tip: Mwachidziwitso, chidendene china chimakweza kuti muwonjezere ntchito ya ana anu.
Thandizo la mbali, ngati kuli kofunikira ndi kukweza m'chiuno
- Sitima: minyewa yam'mimba yam'mbali
- Zovuta: zosavuta
- Zindikirani dzanja pansi pa phewa, mapazi pamwamba pa mzake, thupi lolunjika ngati mzere - kupsinjika kwa thupi!
Dzanja ndi mwendo kutambasula mu quadruped udindo
- Sitima: minofu yowongoka ya m'mimba, zowonjezera zam'mbuyo
- Zovuta: zosavuta
- Zindikirani: Bondo pansi pa chiuno, dzanja pansi pa phewa, mkono ndi mwendo wina wautali, mutu wowongoka.
Tip: Sinthani mbali pambuyo pa masekondi 30.
Plank - mwina ndi kukweza mwendo
- Ophunzitsidwa: Trapezius, deltoid, pectoralis yaikulu (chifuwa), gluteus maximus, quadriceps, biceps femoris.
- Zovuta: zosavuta
- Zindikirani: Mapazi pa tiptoes, manja pansi pa mapewa, mutu wosalowerera ndale, thupi ngati mzere wolimba.
Tip: Optionally, inu mukhoza kupita patsogolo. Onetsetsani kuti matako asamire motalikirapo kapena kutambasulira denga.
Mphindi zochepa chabe zolimbitsa thupi patsiku ndizokwanira
Malinga ndi kafukufuku, mphindi khumi zokha zolimbitsa thupi patsiku zimakhala ndi thanzi labwino, monga kulimbikitsa kukumbukira, komanso kusinthasintha. Komanso, kuchita masewera olimbitsa thupi kungakuthandizeni kupewa matenda a shuga, kulimbitsa dongosolo lanu la mtima, komanso kukuthandizani kuti mukhale achichepere.
Kafukufuku wakale wa Karlsruhe Institute for Sports and Sports Science akuwonetsa kuti, pankhani ya luso la magalimoto, anthu othamanga amakhala ochepera zaka khumi poyerekeza ndi omwe sachita masewera olimbitsa thupi.
Mwa njira, kuphunzitsidwa mozama kwambiri kumatha kuwononga mphamvu ya mahomoni anu, monga momwe mphunzitsi wa mahomoni Laura van de Vorst adatiuza poyankhulana.
Onetsetsani kuti mwapatsa thupi lanu nthawi yokwanira kuti libwerere pambuyo pa maphunziro aatali kapena amphamvu. Mutha kuchitanso izi mwachangu: ndikuchita masewera olimbitsa thupi momasuka, kuthamanga pang'onopang'ono kapena magawo oyenda, kapena maphunziro a yoga kapena fascia.
