Ngati mukufuna kudziwa minofu yomwe imagwira ntchito ikamathamanga, tidzakudabwitsani - zolimbitsa thupi zamtunduwu, pamlingo wina kapena zina, zimakhudza pafupifupi thupi lonse! Amapereka katundu wolimbitsa thupi, imathandizira kugwira ntchito kwa minofu, imawapangitsa kuti azimveka bwino. Sizimathandizira kukula kwa minofu, koma zimapangitsa kuti ikhale yolimba komanso yolimba. Ngati cholinga chanu ndikuchulukitsa kuchuluka kwa minofu, tikupangira kuti muwonjezere zovuta zamagetsi pantchito yanu yoyeserera.
Chifukwa chake, musanayambe kudziwa kuti ndi minofu iti yomwe ikuthamanga ikamathamanga mumsewu ndi zomwe zawotchedwa - mafuta kapena, minofu, tiyeni tiwone magawo othamanga:
- Mwendo woyamba umakankhira kumtunda;
- Pakatikati pa mphamvu yokoka ya thupi amasunthira ku mwendo wachiwiri;
- Kufikira mwendo woyamba ndikuchotsa wachiwiriwo pansi;
- Kusuntha pakati pa mphamvu yokoka kupita ku mwendo woyamba;
- Kufika mwendo wachiwiri;
- Ndipo kuyambira pachiyambi pomwe.
Gawo lirilonse limadalirana ndipo limachitidwa munthawi yomweyo, pomwe magulu onse am'magazi am'munsi amagwira ntchito, komanso atolankhani, kumbuyo, mikono, ndi khosi. Omalizawa, amagwira ntchito zochepa, popeza kulibe katundu aliyense, koma izi sizitanthauza kuti sachita masewera olimbitsa thupi.
Minofu yomwe imagwira ntchito poyenda
Tiyeni tilembere kuti ndi minofu iti yomwe ikugwira ntchito, kenako ndikuwunika yomwe ikugwira ntchito molimbika, kutengera mtundu wa kuthamanga:
- M'chiuno - ili kumbuyo kwa ntchafu, kulamulira kupindika ndi kutambasuka kwa mawondo;
- Bulu - kuthandizira kuti thupi likhale loyimirira;
- Iliac - ndi chifukwa cha iwo kuti kuyenda kwa miyendo yakumunsi kumachitika;
- Ma Quads - oyikidwa kutsogolo kwa ntchafu, chifukwa cha iwo mwendo umagwira kuti ugwade, mayendedwe olondola a bondo ndi ziuno zimachitika;
- Intercostal - ntchito panthawi yopumira ndi kutulutsa mpweya;
- Ng'ombe - yomwe ili m'munsi mwendo, ili ndi udindo wokweza ndi kutsitsa mwendowo padziko lapansi;
- M'munsi ndi chapamwamba atolankhani - kulamulira thupi;
- Biceps - amagwiritsidwa ntchito posuntha mikono. Ngati mukufuna kupopa iwo kanthawi kothamanga, valani mabelu ang'onoang'ono;
Chifukwa chake, tafotokoza mwatsatanetsatane kuti ndi minofu iti yomwe imakhudzidwa ndikuthamanga, ndipo tsopano, tiyeni tiwone yomwe ndi yomwe imagwira ntchito kwambiri mukamakwera phiri, kuthamanga pamalo athyathyathya kapena pa chopondera.
Zomwe zimagwira ntchito mukamathamanga
Chifukwa cha kuthamanga kwake, munjira imeneyi ndikosavuta kuthana ndi mtunda wautali - pakati pawo ng'ombe ndi minyewa yam'chiuno yatopa kwambiri. Katundu wa minofu ya ziwalo zopumira komanso m'mimba amakula. Tikuganiza kuti tilembere minofu ya mwendo yomwe ikugwira ntchito ikuyenda mumsewu:
- Bulu;
- Biceps kumbuyo kwa chikazi pamwamba;
- Zachikazi zamkati za quadriceps;
- Ma Quads;
- Ng'ombe;
- Tibial.
Ngati mukufuna kudziwa, tiyeni tiitane minofu yomwe imagwira ntchito kwambiri mukamayendetsa njira yothamanga - m'chiuno ndi mwana wang'ombe. Ndiwo omwe amakhala ndi vuto lalikulu pamipikisano yothamanga kwambiri.
Zomwe zimagwira ntchito mukamayenda masitepe
Ngati mukufuna kudziwa minofu yomwe imaphunzitsidwa mukamakwera phiri, titchula mwana wa ng'ombe wamkati ndi minofu yakumbuyo. Mukatsika, matako ndi ntchafu zimapanikizika makamaka.
Mwa njira, masewera olimbitsa thupiwa ndi masewera olimbitsa thupi kwambiri, choncho ndibwino kuti muchepetse thupi!
Ndi minofu iti yomwe imagwira ntchito popanga chopondera
Chopangiracho chimafuna kuyesetsa kwa magulu onse am'mimba omwe atchulidwa pamwambapa, makamaka mchiuno, gluteal, ndi mwana wa ng'ombe. Zofewa komanso zotambasula zala zakumapazi, minofu yakumbuyo, mapewa, pamimba, ndi diaphragm zimagwiranso ntchito.
Momwe mungapangire thupi lanu ndikuthamanga
Chifukwa chake, tidawona magulu amtundu wamagulu omwe amagwira ntchito pokwera masitepe, mumsewu komanso malo ochitira masewera olimbitsa thupi, ndipo tsopano tiyeni tikambirane momwe tingakulitsire minofu. Monga tafotokozera pamwambapa, ndizovuta kuwonjezera voliyumu mothandizidwa ndi kuthamanga kokha, koma ndikosavuta kulimbitsa ndikusintha. Kumbukirani ndikugwiritsa ntchito malangizo awa:
- Lonjezerani kuthamanga kwanu pafupipafupi;
- Chitani zovuta zina kangapo pa sabata - kuthamanga kwakanthawi, njira ya sprint, kukwera phiri;
- Gwiritsani ntchito zolemera;
- Onjezerani mphamvu pazolinganiza zanu;
- Idyani zakudya zamasewera zomanga thupi;
- Dzizolowereni zolimbitsa thupi zolimbitsa thupi: zolimbitsa thupi kwa atolankhani, zolimbikitsa, kuthamanga m'malo, kudumpha, squats, kutambasula.
Anthu ambiri amachita chidwi ndi magulu amtundu wanji omwe amakhudzidwa ndimayendedwe madzulo, koma tikuti palibe kusiyana kwakukulu pakugawana katundu, kutengera nthawi yomwe wothamanga amaphunzitsa. M'mawa, masana, kapena madzulo, mumathamanga chimodzimodzi, kusinthana njira zomwe tatchulazi, pogwiritsa ntchito minofu yomweyo.
Kodi minofu yatenthedwa?
Tidayang'ana kuti ndi minofu iti yomwe imayamba kuthamanga ndikufotokozera momwe tingapikitsire pang'ono. Komabe, pali lingaliro loti kuthamanga kumatha kutentha minofu - osati mafuta, koma mpumulo wokongola womwe umamangidwa movutikira chonchi. M'malo mwake, vuto lotere lilipo ndipo limadandaula onse omanga thupi lathu - momwe angachotsere mafuta, koma osati kuchuluka kwa minofu. Mukamadya zakudya zonenepetsa kwambiri komanso nthawi yomweyo mutathamanga, zonse zimachepetsa, koma izi sizikugwirizana ndi ife.
Chifukwa chake, nayi malangizo omwe titha kupereka pankhaniyi:
- Ndi bwino kuthamanga m'mawa, musanadye chakudya cham'mawa, pamene kuchuluka kwa glycogen m'chiwindi ndikotsika. Poterepa, thupi limapeza mphamvu zambiri kuchokera kosungira mafuta, kwakanthawi "ndikuyiwala" za minofu.
- Phatikizani ma BCAAs pachakudya chanu cham'mawa ndi mapuloteni a casein musanagone.
- Iwalani masewera olimbitsa thupi madzulo ngati mukufuna kukhala ndi minofu ndikutaya mafuta;
- Ganizirani zakudya zanu mosamala. Pa kilogalamu iliyonse yolemera, muyenera kudya osachepera 2 g wa mapuloteni patsiku.
- Onetsetsani kuti mwaphatikizira maphunziro amphamvu mu pulogalamu yanu. Tiyeni tifotokoze izi mchilankhulo chofikirika. Munthu akamayesera kuonda, amaletsa kuchuluka kwa kalori. Nthawi yomweyo, thupi limayesetsa kuchotsa chilichonse chomwe chimafunikira mphamvu - kuchokera ku mafuta, madzi, komanso makamaka minofu. Koma, ngati nthawi zonse mumakonza zolimbitsa thupi, thupi limvetsetsa kuti silingakwanitse kunyamula katundu popanda minofu, chifukwa chake "idzawagwira". Umu ndi momwe zimagwirira ntchito.
Tidawona kuti ndi minofu iti yomwe imalimbitsa, koma sitinayankhe ndendende ngati amawawotcha. M'malo mwake, zonse ndizapadera pano - zotsatira zake zimadalira chamoyo, mtundu wa mawonekedwe, mahomoni, moyo wothamanga. Zochita zonse za aerobic zimapangitsa kuti muchepetse kunenepa, kuti muwonetsetse kuti mafuta akugwiritsidwa ntchito, tsatirani malangizo omwe atchulidwa pamwambapa. Ngati mukumva kuti minofu idayambanso kusungunuka, onjezerani zopatsa thanzi pazakudya chifukwa cha mapuloteni.
Kumbukirani, ndi ntchito ya minofu yomwe ikuyenda yomwe imatipatsa ife kulawa monga mawonekedwe otopa komanso kupsinjika pang'ono. Ndikumva kumeneku komwe kumapereka chilimbikitso chokweza chisangalalo ndikudzinyadira. Kuthamanga kwambiri komanso pafupipafupi - thupi lanu limakuthokozani kwambiri!
