Kodi mukufuna kudziwa zomwe zidzachitike mukamakankhira tsiku lililonse, osapumira? Mukuganiza zopanga minofu ngati Schwarzneiger pazaka zake zabwino kwambiri, kapena kuphunzira zamphamvu ngati Jackie Chan? Kodi mungatani kuti muchepetse thupi kapena, ngati kunjalo, mupeze mpumulo wokongola wamafuta popanda kunenepa? Kodi ndikofunika kuchita zolimbikitsana pafupipafupi ndipo sizowopsa?
Tiyeni tiwone zomwe zimachitika ngati mupanga chizolowezi tsiku lililonse kukhala chizolowezi!
Pindulani ndi kuvulaza. Choonadi ndi zopeka
Ma push-up ndi masewera olimbitsa thupi ozizira komanso odabwitsa olimbitsira manja, chifuwa ndi minofu yolimba. Zitha kuchitika kunyumba, kuntchito, kapena kumalo ochitira masewera olimbitsa thupi - simufunikira pulogalamu yoyeseza, wophunzitsa, kapena maphunziro ataliatali aukadaulo.
Kuti timvetse zomwe zidzachitike mukamakankhira pansi tsiku lililonse, tiwone kuti zolimbitsa thupi ndi za mtundu wanji - cardio kapena mphamvu.
Zomalizazi zimaphatikizapo kugwira ntchito ndi zolemetsa zowonjezera, zovuta zotere zimapangidwa kuti zikulimbikitse kukula kwa minofu. Pamafunika mphamvu zambiri, motero, nthawi yochira. Mukamaliza masewera olimbitsa thupi ndi barbell ndi dumbbells, wothamangayo adzafunika kupumula kwa masiku osachepera 2, apo ayi ulusi wake wa minofu sukhala wokonzekera makalasi atsopano.
Kankhani ndi zolimbitsa thupi zolimbitsa thupi zomwe zimaphatikizapo kubwereza kangapo mwachangu. Ngati simugwira ntchito yotopetsa, koma kuti mutenthe minofu yanu ndi kukupatsani mphamvu, mutha kuchita masewera olimbitsa thupi ngakhale tsiku lililonse, ngati masewera olimbitsa thupi m'mawa.
Sipadzakhala choyipa chilichonse mthupi chifukwa cha kutentha kotere, m'malo mwake, minofu izikhala yolimba, chitetezo chidzawonjezeka, munthuyo amakhala wokonzeka bwino ndikukhala wathanzi.
Chifukwa chake, kukankhira tsiku ndi tsiku sikotheka kokha, komanso kufunikira! Chofunika kwambiri sikuti mukhale achangu, kuchita masewera olimbitsa thupi kuti musangalale, osagwira ntchito mopitirira muyeso.
Zingati zikukankhira patsogolo?
Tapeza ngati ndizotheka kuchita zolimbitsa thupi tsiku lililonse ndi zomwe zingachitike ngati ntchitoyi ikhala chizolowezi chanu. Tsopano tiyeni tikambirane zazikhalidwezo. Mwa njira, miyezo ya TRP yodzikakamiza ndiyolimba kwambiri, ndiye ngati mukukonzekera kutenga nawo mbali pamayeso, yesetsani kuchita zonse zomwe mungathe!
Chifukwa chake, ndichizolowezi chanji tsiku lililonse ndipo kangati patsiku wothamanga amayenera kunama?
- Ngati mungaganize zodzikakamiza ngati masewera olimbitsa thupi m'mawa, khazikitsani cholinga choti mudzabwereze kangapo. Tiyerekeze kuti kuchuluka kwanu ndi nthawi 50, ndiye kuti pafupifupi 30-40. Poterepa, simuchulukitsa minofu kwambiri, zomwe zikutanthauza kuti simudzatopa tsiku lonse. Ndiponso, minofu idzabwezeretsedwanso m'mawa mwake.
- Zokakamiza za tsiku ndi tsiku zakupereka miyezo ya TRP ziyenera kuchitidwa pafupipafupi, moyenera komanso malinga ndi pulogalamuyi. Ndikofunikira kuti pang'onopang'ono muwonjezere katunduyo kuti zikhalidwe zokhazikitsidwa zibwere mosavuta kwa inu. Choyamba, yang'anani patebulo kangati momwe mungafunikire kuchita zosankha kuti mupeze baji yosilira. Ichi chidzakhala cholinga chanu. Ngati kulibenso vuto, ingolimbikitsani zotsatira zake pafupipafupi. Ngati mulingo wanu udatsikirabe, muyenera kuchita zolimbikitsira m'mawa uliwonse, ndikuwonjezera pang'onopang'ono kubwereza.
- Muzikakamiza tsiku lililonse, lembani zotsatira, tsatirani njirayi. M'mayeso a TRP, wothamanga ayenera kukankhira kutali osati patali kwambiri. Kutalika kwakukulu pakati pa thupi ndi zigongono ndi madigiri a 45, pomwe pansi pamiyendo ndi m'chiuno siziyenera kukhudza pansi, mosiyana ndi chifuwa (muyenera kugunda pansi).
- Kaya ndibwino kuchita zolimbitsa thupi tsiku lililonse kapena tsiku lina zili ndi inu, kapena thupi lanu. Ngati mukumva kuti minofu yanu simukuchira munthawi yake, muyenera kupuma pang'ono.
- Sitingakwanitse kukuwuzani kangati kuti muphunzitse tsiku - chofunikira kwambiri sikuti mugwire ntchito yotopa, chifukwa zotsatirazi zitha kukhala zowopsa.
Zomwe zimachitika mukamakankhira tsiku lililonse
Chifukwa chake, ngati mumakonda kukakamiza tsiku lililonse, ntchitozi zingabweretse chiyani?
- Pang'ono ndi pang'ono, mudzakhala wamphamvu;
- Kuchita masewera olimbitsa thupi tsiku lililonse kumalimbitsa chitetezo chamthupi kwambiri;
- Machitidwe opumira ndi mtima amagwirira ntchito "kusangalala kwambiri" komanso kukhala otakataka;
- Mudzafika pafupi ndi maloto opachika baji yoyeserera yagolide ya TRP pachifuwa panu;
- Minofu idzakhala yabwino nthawi zonse;
- Muiwala za khungu lotayirira, kulemera mopitilira muyeso wa lamba wamapewa;
- Minofu ipeza mpumulo wokongola.
Mapulogalamu okakamiza tsiku lililonse
Mukudziwa tsopano ngati kuli kofunika kuchita zolimbitsa thupi tsiku lililonse, koma, kuwonjezera pa izi, muyenera kuzichita bwino. Njira yosaganizira ingayambitse kuvala kapena kuvulala m'malo olumikizana mafupa, kumva kutopa nthawi zonse, kupweteka kwa minofu.
Tidzayankha inde ku funso ngati kuli koyenera kuchita zolimbitsa thupi tsiku lililonse, koma tidzasungitsa malo - muyenera kukhala ndi chiwembu. Mukamatsatira pulogalamuyi, sipadzakhala vuto lililonse mthupi.
Nayi chithunzi choyipa chomwe chili choyenera kwa oyamba kumene kuchita masewera olimbitsa thupi:
- Yambani ndi zikwangwani za 10-15 m'mawa uliwonse, kutsata njira yangwiro;
- Wonjezerani kuchuluka kobwereza pofika 10-15 milungu iwiri iliyonse;
- Mu mwezi umodzi, idzakhala nthawi yochita njira ziwiri kapena zitatu;
- Kuphatikiza pa kukankha, ma squat atha kuchitidwa ndi kamvekedwe kakang'ono - nthawi 35-50.
- Madzulo aliwonse, yesetsani zolimbitsa thupi zam'mimba - imani mu bar ndikutambasula manja kwa masekondi 60-180 (kutengera momwe thupi lilili).
Nthawi ikuwonetsani bwino ngati mukufuna kuchita zolimbitsa thupi tsiku lililonse malinga ndi chiwembucho - m'mwezi umodzi mupeza kuti minofu yanu yakula, yapeza mpumulo wokongola ndikulimbitsa. Pitirizani ndi mzimu womwewo!
Pulogalamu ya othamanga odziwa bwino ntchito, komanso othamanga omwe akukonzekera kubweretsa miyezo ya TRP:
- Tsiku lililonse, yambani kubwereza khumi ndi mikono yocheperako (kutsindika kwakukulu ndi ma triceps);
- Kenako padzakhala kubwereza kwa 10 ndikukhazikitsa mikono (kutsindika pamatumbo a pectoral);
- Pitirizani zovuta pochita ma push 20 ndikukhazikitsa kwa manja (yunifolomu katundu);
- Makankhidwe omaliza a 10-15 amachitika mosiyanasiyana: pa nkhonya, zophulika, ndikukweza miyendo pabenchi.
Kodi ndizotheka kuchita zolimbitsa thupi pansi tsiku lililonse kuti mukhale ndi thanzi? Ngati simukukonzekera mpikisano waukulu ndipo masewera sindiwo akatswiri anu, palibe chifukwa chothamangitsira minofu yanu chonchi.
Maphunziro olimbitsa thupi ayenera kukhala osangalatsa, osati akumva kutopa kwanthawi yayitali. Kumbukirani, othamanga amagwirira ntchito zotsatira - cholinga chawo chachikulu ndi mendulo kapena chikho. Ndiye chifukwa chake ali okonzeka "kufera" m'holo tsiku lililonse. Munthu wamba sangathe kudzipindulitsa yekha chifukwa cha ntchito yake ndi chikho, motero, posakhalitsa, adzatopa ndikudzaza thupi lake ndikusiya lingaliro.
Komabe, ngati mukukumbukira zomwe akukankhira pansi tsiku lililonse, zimawonekeratu kuti chizolowezichi ndichothandiza kwambiri. Tiyeni tiyesetse kukulitsa izi, kutanthauza kuti, kuchita masewera olimbitsa thupi pang'ono, kudzipatsa ulemu pang'ono, koma wokwanira.
