Zolimbitsa thupi zolimbitsa thupi ndi njira yabwino yolimbikitsira pogwiritsa ntchito thupi lanu lokha. Zolimbitsa thupi izi zimakuthandizani kuti mukhale ndi mphamvu m'mbali zonse za thupi lanu popanda kufunikira zida zapamwamba. Mutha kuzichita mosavuta kunyumba, ndikupangitsa kuti zikhale zosavuta kwa aliyense. Tiyeni tiwone masewera olimbitsa thupi apamwamba kwambiri omwe mungayesere.
Zochita zolimbitsa thupi zogwira mtima ndi kukankha-mmwamba. Zimagwira ntchito pachifuwa, mikono, ndi mapewa anu. Kuti muchite kukankhira mmwamba, yambani pa thabwa ndikutsitsa thupi lanu pansi, kenako bwererani mmwamba. Squats ndi njira ina yabwino kwambiri. Amalimbitsa miyendo ndi matako. Ingoimirirani ndi mapazi anu motalikirana m’lifupi m’lifupi ndi kutsitsa thupi lanu ngati kuti mwakhala pampando wongoyerekezera.
Ngati mukufuna kulunjika minofu yanu yapakati, yesani thabwa. Lowani m'malo okankhira mmwamba koma khalani pamanja m'malo mwa manja anu. Gwirani malowa, kusunga thupi lanu molunjika, kwa nthawi yaitali momwe mungathere. Zochita zolimbitsa thupi zosavuta koma zamphamvu izi zitha kukuthandizani kuti muzichita masewera olimbitsa thupi athunthu kuchokera kunyumba kwanu.
Ubwino wa Zochita Zolimbitsa Thupi
Zochita zolimbitsa thupi zolimbitsa thupi zimapereka maubwino angapo omwe amawapangitsa kukhala chisankho chothandiza komanso chosunthika kwa okonda zolimbitsa thupi amisinkhu yonse.
Choyamba, masewera olimbitsa thupiwa amachotsa kufunikira kwa zida zokwera mtengo zochitira masewera olimbitsa thupi. Mosiyana ndi zizolowezi zachikhalidwe zophunzitsira zolemetsa zomwe zimafuna mwayi wopeza ma barbell, dumbbells, kapena kettlebell, masewera olimbitsa thupi ambiri amatha kuchitidwa motonthoza m'chipinda chanu chochezera ndi chokokera basi. Kusavuta uku kumathandizira kuphatikiza kosavuta muzochita zolimbitsa thupi kunyumba.
Kachiwiri, masewera olimbitsa thupi olimbitsa thupi amapereka masewera olimbitsa thupi athunthu. Makamaka, High-Intensity Interval Training (HIIT) ndi masewera olimbitsa thupi a plyometric sikuti amangolimbitsa mphamvu komanso amakweza kugunda kwa mtima wanu, ndikupangitsa masewera olimbitsa thupi a cardio. Ubwino wapawiri uwu ndi wopindulitsa kwa iwo omwe akufuna kuwonjezera mphamvu komanso mphamvu kulimba mtima kwamtima.
Pomaliza, masewera olimbitsa thupi amathandizira anthu amisinkhu yonse yolimba. Kaya ndinu katswiri wothamanga kapena wongoyamba kumene, palibe chifukwa choti mphunzitsi akwaniritse zolinga zolimbitsa thupi. Zolimbitsa thupi zolimbitsa thupi zitha kusinthidwa mosavuta kuti zipereke masewera olimbitsa thupi ovuta kapena ovuta kwambiri, kuwapangitsa kukhala njira yophatikizira komanso yofikirika kwa aliyense.
Zolimbitsa Thupi Zosavuta Zomwe Zingatheke Kunyumba
Dziwani zolimbitsa thupi zolimbitsa thupi zomwe zingakuthandizeni kukhala olimba osafuna zida zapamwamba. Zochita zolimbitsa thupizi ndi zabwino kwambiri pakukweza chizolowezi chanu cholimbitsa thupi kunyumba ndikumanga minofu.
1. Sit-ups:
Sit-ups ndi njira yabwino yogwiritsira ntchito minofu ya m'mimba mwanu. Nayi njira yosavuta yochitira izi: gonani chagada pamphasa yofewa, pindani mawondo anu kuti apange ngodya, ndikuyika mapazi anu pansi. Limbitsani minofu ya m'mimba mwanu ndikukweza kumtunda kwa mawondo anu. Gwirani kamphindi pamalo okwera kwambiri, kenako pang'onopang'ono mubwerere komwe mudayambira pamphasa. Ndiko kukhala mmwamba kumodzi!
Kuchita izi kumathandiza kuti minofu ya m'mimba mwanu ikhale yolimba. Onetsetsani kuti mwachita bwino, ndipo mudzamva kutentha m'mimba mwanu. Ndibwino kuti muyambe ndi zochepa ndikuwonjezeranso pamene mukukula. Sit-ups ndi njira yosavuta koma yothandiza kuti minofu yanu yapakati ikhale yabwino. Yesani iwo ndikuwona momwe akugwirirani ntchito!
2. Nsomba
Ma Crunches, omwe amadziwikanso kuti abdominal crunches, ndi masewera olimbitsa thupi osavuta koma ogwira mtima a minofu yanu yapakati, makamaka kulunjika rectus m'mimba (minofu yamapaketi asanu ndi limodzi) ndi obliques. Kuti muchite crunches, gonani chagada ndi mapazi anu motalikirana m'chiuno.
Onetsetsani kuti msana wanu umakhala pansi pamene mukukweza mapewa anu kumtunda ndi mapewa kuchokera pansi. Ngati achitidwa ndi mawonekedwe oyenera, masewerawa amatha kulimbitsa mphamvu ndikukonzekeretsani kuchita masewera olimbitsa thupi apamwamba kwambiri monga thabwa lakumbali, kukankha, ndi V-up.
Pophatikiza ma crunches muzochita zanu zolimbitsa thupi kunyumba, mutha kupanga maziko olimba olimba m'mimba, zomwe zimapangitsa kuti zikhale zosavuta kuchita masewera olimbitsa thupi ovuta.
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3. Zokoka
Mapull-ups ndi njira yabwino yolimbikitsira thupi lanu lakumtunda pamene akugwira magulu osiyanasiyana a minofu. Kuti muchite kukoka, pezani chokokera mmwamba ndikupachikikapo ndi manja anu otambasula. Kokani thupi lanu mmwamba mpaka kapamwamba kafika pansi pa chibwano chanu. Mosiyana ndi chibwano, pomwe mumagwira pabalaza ndi zikhato zikuyang'anani kwa inu, kukokera kumaphatikizapo kugwirana manja ndi zikhato zikuyang'ana kutali.
Zochita izi ndizothandiza pakumanga mphamvu m'manja mwanu, mapewa, ndi kumbuyo. Ndi masewera osavuta koma amphamvu omwe safuna zida zowonjezera. Kumbukirani kuyamba ndi kupachika kwakufa, kenako gwiritsani ntchito minofu ya mkono wanu kuti mukweze nokha. Pang'onopang'ono, mukulitsa mphamvu zanu ndikutha kuchita zambiri zokoka. Kuphatikizira zokoka m'chizoloŵezi chanu cholimbitsa thupi kungathandize kuti thupi lanu likhale lolimba komanso kuti mukhale ndi thanzi labwino.
4. Chin-Ups
Ma Chin-ups ndi masewera olimbitsa thupi olimbitsa thupi omwe mungathe kuchita kunyumba chifukwa amayang'ana minofu yosiyanasiyana ya thupi lanu. Kuti muchite chibwano, pezani chotchinga cholimba ndikuchigwira ndi manja anu kuyang'ana kwa inu. Yambani popachikidwa ndi manja anu motambasuka, kenaka jikokereni mpaka kapamwamba kamakhala pansi pa chibwano chanu. Kusuntha uku kumaphatikizapo magulu angapo a minofu, kuphatikizapo mikono, mapewa, ndi kumbuyo.
Chin-ups amapereka njira yosavuta koma yothandiza yolimbitsa thupi lanu lapamwamba. Safuna zida zapamwamba, zomwe zimapangitsa kuti anthu ambiri azifika. Kuphatikizira chibwano muzochita zanu zolimbitsa thupi kungakuthandizeni kukulitsa mphamvu zanu zakumtunda ndi kupirira.
Kumbukirani kuyamba ndi kubwereza kokwanira ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kuchita mosasinthasintha kumabweretsa zotsatira zabwino pakapita nthawi. Kaya ndinu wongoyamba kumene kapena ndinu wokonda zolimbitsa thupi, kuwonjezera zolimbitsa thupi kumasewera olimbitsa thupi kungathandize kuti mukhale ozungulira bwino. Chizoloŵezi cha maphunziro apamwamba.
5. Makankhidwe
Push-ups ndi masewera olimbitsa thupi omwe amalimbana ndi minofu pathupi lanu lonse. Kuti mukankhire mmwamba, ikani manja anu pansi motambasuka pang'ono kuposa mapewa anu ndikusunga thupi lanu mowongoka pomwe muli pa thabwa lalitali. Tsitsani thupi lanu pansi, kuonetsetsa kuti msana ndi miyendo yanu ikhale yowongoka. Kenako, muzikankhiranso pamalo oyamba.
Zochita izi ndizopindulitsa chifukwa zimagwira magulu osiyanasiyana a minofu, kukuthandizani kuti mukhale ndi mphamvu m'manja mwanu, pachifuwa, mapewa, ndi pachimake. Ndi njira yosavuta koma yothandiza kwambiri yowonjezerera kulimbitsa thupi. Kumbukirani kusunga mawonekedwe oyenera ndikuyamba ndi kubwereza kokwanira, pang'onopang'ono mukukula pamene mukukula. Ma push-ups amatha kuchitika kulikonse, kuwapangitsa kukhala owonjezera pazochita zanu zolimbitsa thupi. Yambani kuphatikiza ma push-ups muzolimbitsa thupi zanu kuti mukhale ndi thupi lamphamvu komanso lathanzi.
6. Mapapu
Mapapu osasunthika ndi masewera olimbitsa thupi osavuta kugwiritsa ntchito kulemera kwa thupi lanu lokha. Amafuna kuti pakatikati ndi thupi lanu likhale lolimba. Kuti muchite mayendedwe osasunthika, yendani kutsogolo ndikuyigwira. Izi zimakuthandizani kuti muzitha kuwongolera chiuno, ma hamstrings, ndi quadriceps. Zitha kuwoneka ngati zolowera kutsogolo, koma mapapu osasunthika amakhala ndi mayendedwe ang'onoang'ono komanso poyambira pomwe miyendo yanu italikirana.
Kuchita masewera olimbitsa thupi moyenera kumalimbitsa mphamvu ndi kulumikizana komwe mungafune pamasewera olimbitsa thupi osiyanasiyana, monga kulumpha mapapu, mapapu oyenda, ndi ma squats. Zochita izi zimatha kukhala zovuta, koma kuyambira ndi static mapapo ndi njira yabwino yokonzekeretsa minofu yanu kuti isunthike kwambiri. Chifukwa chake, ngati mukufuna kuti pachimake ndi miyendo yanu ikhale yolimba, yesani kuphatikiza mapapu osasunthika pakulimbitsa thupi kwanu kunyumba.
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7. Plank Mbali
Mbali yam'mbali ndi imodzi mwazolimbitsa thupi zomwe mungachite kunyumba ndikupeza zotsatira zomwe mukuyembekezera. Kuti mupange thabwa lakumbali, gonani m'mbali mwanu, ikani chigongono chanu pansi pa phewa lanu, ndikupumula mkono wanu pansi. Onetsetsani kuti mbali ya phazi lanu ikhudzanso pansi.
Gwirizanitsani minofu yanu yapakati ndikukweza chiuno mpaka thupi lanu lipange mzere wowongoka. Mukamasuka ndi izi, mutha kuzipangitsa kukhala zovuta kwambiri. Yesani kuwongola dzanja lanu lothandizira, kukweza mwendo wanu wakumtunda, kapena kufikira dzanja lanu lakumtunda pamwamba panu.
Kusiyanasiyana uku kumawonjezera zovuta zowonjezera minofu yanu ya stabilizer. Phatikizanipo mayendedwe apamwamba am'mbali apulanga muzochita zanu zophunzitsira mphamvu mutatha kudziwa bwino malo oyamba.
8. Masitepe
Ma step-ups ndi masewera olimbitsa thupi osavuta omwe amayang'ana minofu ya miyendo yanu. Kuti mukwerepo, imani kutsogolo kwa malo okwera, monga bokosi kapena benchi yomwe ili pafupi kutalika kwa mawondo. Ikani phazi lanu lakumanja pamwamba pa malo okwera ndipo gwiritsani ntchito mwendo wanu wakumanja kuti mukweze thupi lanu pamwamba pake.
Tsitsani thupi lanu pang'onopang'ono potsika ndi mwendo wanu wakumanzere, kenaka bwerezani masewerawa kuyambira ndi phazi lanu lakumanzere. Mutha kuzipangitsa kukhala zovuta kwambiri pogwiritsa ntchito kulemera kwa thupi lanu kapena kugwira ma dumbbells mukuchita masewera olimbitsa thupi.
Ma step-ups ndi njira yabwino yolimbikitsira minofu ya miyendo yanu ndipo imatha kuphatikizidwa mosavuta muzochita zanu zolimbitsa thupi.
9. Lumpha Squats
Jump squats ndi mtundu wa masewera olimbitsa thupi omwe amaphatikiza squat nthawi zonse ndi kudumpha. Iwo ali m'gulu la masewera olimbitsa thupi otchedwa plyometric exercises, omwe amayang'ana pa maphunziro a kulumpha. Pa kulumpha squat, mumachita squat nthawi zonse ndikuwonjezera kulumpha kumapeto. Zochita izi zimagwiritsa ntchito kulemera kwa thupi lanu ndipo zimaphatikizapo kudumpha mmwamba mukafika pamwamba pa squat.
Kudumpha squats kumapereka njira yosavuta koma yothandiza yowotchera zopatsa mphamvu ndikuwonjezera mphamvu kumtunda ndi kumunsi kwa thupi lanu. Chofunikira ndikusunga mawonekedwe oyenera panthawi yonse yolimbitsa thupi. Mwa kuphatikiza ma squats muzochita zanu, mutha kupanga masewera olimbitsa thupi kukhala amphamvu komanso kulimbitsa thupi lonse.
Zochita izi sizimangoyang'ana magulu osiyanasiyana a minofu, komanso zimathandiza kulimbitsa thupi lanu lonse. Chifukwa chake, ngati mukuyang'ana masewera olimbitsa thupi osiyanasiyana komanso opindulitsa, lingalirani zowonjezera ma jump squats panjira yanu yolimbitsa thupi.
10. Okwera Mapiri
Okwera mapiri ndi mtundu wa masewera olimbitsa thupi omwe amagwira ntchito minofu yambiri m'thupi lanu. Kuti muchite okwera mapiri, yambani ndi kulowa mu thabwa ndi manja anu pansi pa mapewa anu.
Sungani thupi lanu molunjika kuchokera kumutu kupita ku zidendene mwa kumangitsa minofu ya m'mimba. Bweretsani bondo lanu lakumanja pachifuwa chanu, kenaka mubwerere kumalo oyambira. Bwerezani izi ndi bondo lanu lakumanzere, kusinthana miyendo nthawi iliyonse. Pitirizanibe, mukusuntha miyendo yanu ngati mukukwera phiri. Yesetsani kuyenda mokhazikika. Kuchita izi kumathandizira kulimbitsa pachimake, mikono, ndi miyendo. Ndi njira yabwino yokhalira wathanzi komanso wathanzi.
Momwe Mungapangire Masewero Olimbitsa Thupi Ndi Kuchita Zolimbitsa Thupi Motetezeka Kuti Mupeze Zotsatira Zabwino
Kuchita masewera olimbitsa thupi otetezeka komanso osavulazidwa ndikofunikira kwa aliyense, makamaka ngati muli ndi thanzi lomwe liripo. Musanayambe kuchita masewera olimbitsa thupi, ndikofunikira kukaonana ndi dokotala ndikuwonetsetsa kuti dongosolo lanu lolimbitsa thupi likugwirizana ndi zosowa zanu zaumoyo.
Kuti mukhale otetezeka komanso ogwira mtima, kudziwa bwino njira zolimbitsa thupi ndikofunikira. Sinthani zolimbitsa thupi zilizonse kuti zigwirizane ndi zomwe mukufuna kuti mukwaniritse zotsatira zabwino. Nthawi zonse sankhani zolemera zomwe zimakuthandizani kuti muzitha kulamulira thupi lanu panthawi yonse yoyenda. Mvetserani thupi lanu ndipo nthawi yomweyo musiye kuchita masewera olimbitsa thupi ngati mukumva kupweteka kapena kusamva bwino.
Kuti muwone kupita patsogolo kosalekeza ndikuwonjezera mphamvu za thupi lanu, phatikizani kutentha koyenera, nthawi yopuma, ndi zakudya zopatsa thanzi muzochita zanu zolimbitsa thupi. Zotsatira za zoyesayesa zanu zimadalira kuthekera kwanu kuti muchiritse mokwanira. Lolani 24 kwa maola a 48 opuma musanayambe kutsata magulu a minofu omwewo, kulimbikitsa nthawi yokwanira yochira. Kutsatira malangizowa sikungokutetezani kuvulala komanso kumathandizira kuti mukhale olimba kwambiri.
Siyani Mumakonda