Mimba yofewa yopepuka yomwe imangoyambitsa kusakhutira ndi mawonekedwe anu, itha kuyambitsanso matenda osachiritsika, mavuto ammbuyo ndi momwe mungakhalire. Koma palibe chifukwa chothamangira kukachita kubwereza makumi asanu "kukweza torso pamalo abodza", ndikuyenera kusankha mozama masewera olimbitsa thupi, poganizira zinthu zambiri.
Masitepe oyamba
Chisankho choyambirira komanso chofunikira kwambiri ndikusankha kukhala ndi thupi lokwanira. Gawo lotsatira ndikudziyesa nokha ndi kuthekera kwanu: zaka, gulu lolemera, zokumana nazo, malo ndi nthawi yophunzitsira, zida zamasewera.
Mukamasankha makalasi ochitira masewera olimbitsa thupi, ndi bwino kudziwa zomwe zoyeserera ndi zida zomwe zilipo, ngati pali wophunzitsa wanthawi zonse. Kutengera ndi izi, konzekerani machitidwe anu azolimbitsa thupi. Kuchita zolimbitsa thupi kunyumba kungakhale kothandiza ngati mutsatira dongosolo lanu lochita masewera olimbitsa thupi ndikutsatira luso lanu.
Zida zamasewera apadera zimathandizira kuti ntchito zizigwiritsidwa ntchito kunyumba. Makina olimbitsa thupi, fitball ndi zolemera (zolemera ndi ma dumbbells) ndizoyenera kuthana ndi minofu ya atolankhani: zithandizira kusiyanitsa komanso kusokoneza maphunziro.
Zachidziwikire, oyamba kumene komanso achikulire chimodzimodzi ayenera kuyamba ndi zochepa koma zolimbitsa thupi. Oyamba kumene kukhala othamanga nthawi zambiri amanyalanyaza kufunikira kwa kutentha ndi kusadandaula kwambiri za njira yakuphera - zolakwazo zimapangitsa maphunziro kukhala opanda ntchito. Okalamba nthawi zambiri amadzionetsera kuti ali ndi mphamvu zambiri, amasankha masewera olimbitsa thupi m'mimba, komanso amachita masewera olimbitsa thupi mosavutikira, zomwe nthawi zambiri zimawavulaza.
Momwe kunenepa kwambiri kumakhudzira kusankha kwamaphunziro
Anthu onenepa kwambiri ayenera kumvetsetsa kuti sizingatheke kudziwa makina opopera atasanjidwa ndi mafuta, ndipo malo oyamba ophunzitsira amayenera kukhazikitsa kulemera kwa thupi. Osangokhala zolimbitsa thupi - kuonda ndikosatheka osakhala ndi chizolowezi chodya bwino.
Chofunikira ndichakuti kuchita masewera olimbitsa thupi m'mimba kumangotengera minofu yam'mimba motero osadya mafuta okwanira kuti muchepetse thupi. Pali njira zingapo zowonjezera ndalama zomwe mumagwiritsa ntchito mukamachita masewera olimbitsa thupi:
- Ikani malo olimbitsa thupi kwa atolankhani kwakanthawi ndikuphunzitsira masewera olimbitsa thupi (omwe amatchedwanso masewera olimbitsa thupi). Izi ndi maphunziro omwe amaphatikizapo magulu angapo amisempha nthawi imodzi pamlingo wowonjezeka wamtima, amawononga kuchuluka kwama calories ndipo amagwiritsidwa ntchito pochepetsa thupi. Pambuyo polemetsa kulemera, yambani kuchita masewera olimbitsa thupi m'mimba, kusankha malo ophunzitsira oyamba kumene. Njirayi itenga nthawi yayitali, koma anthu omwe amadziwika kuti ali ndi kunenepa kwambiri ndi bwino kugwiritsa ntchito njirayi.
- Njira ina ikuphatikizira kuwonda kofananako komanso kulimbitsa thupi m'mimba, zovuta zotere ndizoyenera kwa anthu olemera pang'ono; kuonda kumayambanso chifukwa cha kuchuluka kwa Cardio. Kuti muchite izi, mutha kupeza zolimbitsa thupi m'mawa ndi kutentha pogwiritsa ntchito ma cardio olimbitsa thupi m'mavidiyo a ophunzitsa zolimbitsa thupi, kapena pangani mitundu iwiri ya zolimbitsa thupi - aerobic ndi m'mimba.
- Kugwiritsa ntchito malo ophunzitsira kuti muchepetse pamimba, zimaphatikizapo, mwa zina, masewera olimbitsa thupi omwe amagwiritsa ntchito mphamvu zambiri zomwe zimakhudza minofu yam'mimba. Tiyenera kukumbukira kuti machitidwewa sathandiza kwambiri atolankhani kuposa malo ophunzitsira akale. Njirayi ndi yoyenera kwa anthu olemera bwino komanso mafuta ochepa m'mimba.
Gulu la masewera olimbitsa thupi kuti muchepetse pamimba
Musaiwale kutentha ndi kutambasula musanaphunzire, konzekerani zolimbitsa thupi 3-4 sabata.
- Magulu. Malo oyambira: miyendo ndiyotakata pang'ono kuposa mapewa osanjikana, mitengo ya kanjedza imalumikizidwa patsogolo panu (munjira yovuta, mutha kutambasula manja anu patsogolo ndikugwirizira timabowo tating'ono). Mukamatulutsa mpweya, muyenera kukhala pansi mchiuno mwanu mofanana ndi pansi, ndikufalitsa mawondo anu pang'ono kumbali, ndi kuzizira kwa masekondi pang'ono. Pamene mukupuma, dzukani. Ndikofunikira kuti minofu yanu yam'mimba izikhala yolimba kwinaku mukugwa. Muyenera kuyamba ndi magawo 2-3 a nthawi 10-15, pang'onopang'ono kubweretsa kubwereza 30.
- Amwalira. Zimayenera kugwada pamalo oyimirira, kupanga chingwe chomenyera (mutha kugwiritsa ntchito zolemera kapena zopumira), kuwongoka, mofananamo ndikukweza zida zamasewera, kenako ndikubwezeretsani malo ake. Komabe, kwa nthawi yoyamba, ntchitoyi imachitika bwino motsogozedwa ndi wophunzitsa, kapena dziwani bwino njirayi. Poyambira, miyendo iyenera kukhala yopatukana pang'ono komanso yopindika; simuyenera kukweza kapena kutsitsa mutu wanu. Ndi bwino kuyamba ndi kulemera pang'ono, pang'onopang'ono kuwonjezera katundu. Chitani magawo atatu a nthawi 8-10, pomwe kulemera kumakulirakulira, kuchepetsa kubwereza kwa 2-3. Tiyenera kukumbukira kuti amuna amagwiritsa ntchito zolimbitsa thupi kuti awonjezere minofu, mosiyana ndi azimayi omwe amachitapo kanthu polemetsa (ngati satero mobwerezabwereza).
- Mapulani. Malo oyambira: kuthandizira atagona. Amayenera kupundula minofu ya m'mimba, kuwongola miyendo ndi kumbuyo ndikuzizira m'malo amenewa kwa mphindi 1-2. Bwerezani nthawi 4-5. Ntchitoyi imagwira ntchito yolimba minofu ndipo cholinga chake ndi kukulitsa kupirira.
- Zingalowe. Ntchitoyi ikuthandizani kulimbitsa thupi lanu ndikuchepetsa m'chiuno mwanu masentimita angapo. Nthawi yolimbikitsidwa kuti muchite m'mawa ndi m'mimba yopanda kanthu mutangodzuka. Amayenera kupuma movutikira, kenako, potulutsa mpweya, jambulani kukhoma lakumaso kwa pamimba, payenera kumverera kuti minofu ya rectus abdominis imapanikizika msana, ndipo palibe mpweya wotsalira m'mapapu. Sungani kwa masekondi 15-45 ndikutulutsa pang'onopang'ono. Bwerezani nthawi 5-10.
Gulu la zolimbitsa thupi atolankhani ndi matako
Izi ndizoyenera kwa atsikana ndi oyamba kumene, zimaphatikizapo zolimbitsa thupi zomwe zimakhudza minofu ya gluteal ndi abs. Konzani zolimbitsa thupi 3-4 sabata.
- Magulu pa mwendo umodzi. Malo oyambira: kuyimirira ndi mwendo umodzi. Ndi bwino kuyika manja anu kumbuyo kwa mutu wanu, muyenera kuguba popanda kufulumira komanso kusuntha modzidzimutsa. Chitani magawo atatu obwereza 15-25.
- Mlatho waulemerero. Malo oyambira: mutagona kumbuyo kwanu, manja pansi ataloza mbali, miyendo ikugwada pamaondo. Zimayenera kuthyola matako pansi ndikutambasula mwendo umodzi mmwamba, kuundana kwa masekondi pang'ono, kubwerera pamalo oyambira ndikubwereza ndi mwendo winawo. Chitani zochitikazo m'magulu awiri obwereza 20-25.
- Kujambula. Malo oyambira: mutagona kumbuyo kwanu, manja ayenera kuchotsedwa kumbuyo kwa mutu, miyendo ikwezedwa pamwamba. Imafunika kupanga kayendedwe mozungulira ndi mapazi anu, ngati kuti mukukankha njinga. Chitani masewerawa mwachangu masekondi atatu a 30.
- Bweretsani crunches ndikukwera matako. Malo oyambira: atagona pansi, miyendo itakwezedwa pamwamba pansi pamtunda wa madigiri 30. Ndikofunika kukweza miyendo yanu ndikudzikweza, kukweza m'chiuno pansi, kuzizira kwa masekondi pang'ono ndikubwerera pamalo oyambira, mapazi anu asakhudze pansi, simuyenera kusunthira miyendo yanu kwambiri. Manja amatha kutambasulidwa mthupi kapena kugwiritsika pa benchi kapena pampando. Chitani magawo awiri obwereza 15-20.
- Kuyenda matako.
Gulu la masewera olimbitsa thupi okhala ndi kettlebell ya minofu yam'mimba
Zotsatira zabwino zimaperekedwa ndi malo ophunzitsira okhala ndi zida zolemera. Atsikana sayenera kuchita mantha ndi masewera olimbitsa thupi omwe ali ndi zolemetsa zowonjezera - thupi lachikazi silikufuna kupeza minofu ndipo limachita izi pokhapokha ngati limaphunzitsidwa mobwerezabwereza. Ma kettlebells amatha kugwiritsidwa ntchito pafupifupi pazochita zilizonse zapa atolankhani, koma pamavuto ovutawa amasankhidwa omwe sangathenso kugwira ntchito popanda zolemera. Ndi bwino kusinthitsa maphunzirowa ndi maofesi ena, kukonzekera tsiku limodzi kapena awiri sabata kuti alemetse.
- Mbali imapinda ndi kettlebell. Malo oyambira: kuyimirira, miyendo yopingasa phewa-kupingasa, dzanja lamanzere kuseri kwa mutu, kumanja - mutanyamula kettlebell. Zimayenera kukhotetsa kumanja ndikuwongola. Pambuyo pobwereza 20-25, sinthani manja ndikubwereza nthawi zomwezo. Chitani zochitikazo m'njira ziwiri.
- Kukweza mozungulira ndi kettlebell. Malo oyambira: kuyimirira, mawondo atapinda mu theka-squat, manja onse atanyamula kettlebell. Muyenera kutenga manja anu ndi kettlebell kumanzere, kenako, ndikuwongola miyendo yanu, kwezani manja anu ndi kettlebell kumanja. Popanda kubwerera pamalo oyambira, pitilizani kupha kumanzere ndi pansi. Bwerezani nthawi 15, kenako sinthani kayendedwe ka masekeli - pansi mpaka kumanzere. Chitani njira ziwiri.
- Chingwe cha Kettlebell. Malo oyambira: atagona pansi, mikono itatambasulidwa patsogolo panu ndikugwira kettlebell, miyendo ikugwada pamaondo. Amayenera kuchita zopindika - kukoka lamba wamapewa m'chiuno, kuwonetsetsa kuti nsana wapansi sukutuluka pansi. Manja amatambasulidwa patsogolo panu mukamaphedwa. Bwerezani nthawi 15-20 m'magawo awiri.
- Amakweza miyendo. Malo oyambira: atagona pansi, mikono itatambasulidwa patsogolo panu ndikugwira kettlebell, miyendo ikutambasulidwa ndikukweza pamwamba pake. Zimafunika kukweza miyendo mosinthana kumanzere kwa kettlebell ndi kumanja kwa kettlebell, kubwerera pamalo oyambira ndikuwonetsetsa kuti mapazi sakhudza pansi. Chitani njira ziwiri nthawi 15-20.
