Thupi lokongola komanso lopumula ndilo loto la anthu ambiri. Sikoyenera kukhala "terminator", koma kuyang'ana kuti kusinkhasinkha kukhumudwitse nthawi iliyonse, koma, m'malo mwake, kumakusangalatsani.
Chovuta chachikulu pakukwaniritsa kupumula kwa thupi ndi mafuta ochepa. Nthawi zambiri anthu omwe amapita kumalo ochitira masewera olimbitsa thupi amakhala ndi mikono yamphamvu komanso miyendo, Sangadzitamande ndi thupi lokongola. Chitsanzo chabwino cha izi ndi odziwika bwino a Fedor Emelianenko, omwe, pazabwino zake zonse mdziko la masewera andewu, samawoneka ngati wolimbitsa thupi.
Chifukwa chake, kuphunzitsa mphamvu pafupipafupi nthawi zambiri sikumapereka mpumulo wa minofu. Izi ndizowona makamaka kwa othamanga omwe ali ndi misa yambiri. Kuphatikiza pa kugwira ntchito ndi chitsulo, ndikofunikira kuchita zinthu zingapo zomwe zingathandize kukwaniritsa zotsatira.
Malangizo omanga minofu yovuta
Kuleza mtima
Sizachilendo kuti oyamba kumene amapita ku "simulator" ndi nthano yoti atha kupomola miyezi ingapo. Koma patadutsa nthawi ino, osawona zotsatira zake, adasiya maphunziro, akudandaula za majini awo ndi "mafupa otakata". Chifukwa chake, ngati mukufunitsitsa kupeza chithunzi chokongola, muyenera kukhala oleza mtima. Zitha kutenga nthawi yayitali kuti mukwaniritse zomwe mukufuna. Zachidziwikire, pali njira zowonekera zopopera minofu, koma ngati cholinga chanu ndikungoyenda mosawopseza thanzi ndikupeza zotsatira zomwe zidzakhale kwakanthawi, ndiye kuti simuyenera kusunga munthawi yake.
Tulo
Kugona bwino ndikofunikira kwambiri pakuchepa kwamafuta. Ndikofunika kugona gawo limodzi mwa magawo atatu a tsiku. Anthu ambiri onenepa chifukwa chomwe sagona mokwanira. Kuperewera kwa tulo kumabweretsa kupsinjika, komwe kumalimbikitsa mafuta.
Kupitiliza
Nthawi zonse perekani thupi lanu mphamvu. Ngati ndinu oyamba kumene, ndiye kuti simukuyenera kukhala ofanana ndi "wakale-nthawi" yochitira masewera olimbitsa thupi, ndikuphunzitsabe mosalekeza kwa maola awiri. Kuphatikiza pa kuwawa kwambiri kwa minofu ndikumagwira ntchito mopitirira muyeso, simudzapeza chilichonse chabwino. Poyamba, ndizomveka kupita ku "masewera olimbitsa thupi" katatu pamlungu. Popita nthawi, mutha kusintha maphunziro apatsiku ndi tsiku.
Chakudya cham'mawa
Chakudya cham'mawa chimathandiza kwambiri, makamaka kwa othamanga. Mwa kusungitsa chakudya ndi zomanga thupi m'mawa, mumadzipezera chakudya komanso mphamvu tsiku lonse. Chakudya cham'mawa chimafunikira makamaka kwa iwo omwe sangathe idyani musanaphunzitsidwe kwa maola angapo ndipo nthawi zambiri amapita kumalo ochitira masewera olimbitsa thupi ali ndi njala.
Nthawi itatha maphunziro
Ngakhale atamaliza kulimbitsa thupi, thupi limapitiliza kuwotcha mafuta tsiku lotsatira.
Chakudya choyenera cha thupi losemedwa
Kuti minofu iyambe kuonekera, muyenera kudya zakudya zapadera, kuchepetsa kuchuluka kwa zopatsa mphamvu tsiku lililonse. Komabe, ziyenera kumveka kuti kuchepetsa kuchuluka kwa chakudya kumathandizanso kuchepetsa kuchepa kwa minofu. Pofuna kuti izi zisachitike, muyenera kuchepetsa kudya chakudya chamafuta ndi mafuta, koma nthawi yomweyo onjezerani kuchuluka kwa mapuloteni. Pafupifupi tsiku limodzi, muyenera kudya mafuta 15%, 25-30% ya chakudya, ndipo oposa theka, pafupifupi 60%, ayenera kukhala ndi mapuloteni.
Izi zimachitika kuti kuchuluka kwa mapuloteni kuphatikiza mafuta, omwe azidzalimbikitsa mphamvu. Kupanda kutero, ulusi wa minofu udzawonongeka chifukwa cha kuchuluka kwa hormone cortisol, yomwe imabwezeretsanso kuwonongeka kwa mphamvu motere.
Kuchuluka kwa chakudya kumayenera kuchepetsedwa kuti thupi liyambe kulandira mphamvu kuchokera kuzinthu zina. Ngati pali chakudya chambiri m'thupi, ndiye kuti mphamvu zazikulu zimapezeka kuchokera kwa iwo, koma ngati mulibe chakudya chokwanira, ndiye kuti njira zina zopezera mphamvu zimayesedwa, ndiyeno kuwotcha mafuta kumayamba.
Kulimbitsa thupi
Kulimbitsa thupi kulikonse kuti mupange tanthauzo la minofu kuyenera kuyamba ndi zochitika za aerobic zomwe zimatha pafupifupi mphindi 15. Kuti muchite izi, mutha kupanga kuthamanga kapena lolani ndi chingwe cholumpha. Muyenera kutuluka thukuta bwino nthawi yotentha, motero khalani olimba. Kuchita masewera olimbitsa thupi, kuphatikiza pa ntchito yayikulu yotentha mafuta, kumawonjezera kagayidwe kamunthu. Ndipo izi zimathandizira kuphatikiza mafuta muzochita zanu.
Khalani nawozolimbitsa thupi zomwe zimapangidwa kuti zikongoletse kukongola kwa thupi, ndikofunikira kuchita ndi zolemera zazing'ono, koma kuchita zambiri, pafupifupi 15-20, kubwereza. Ndi bwino kugwiritsa ntchito zolimbitsa thupi zomwe zimatulutsa minofu ya munthu, ndiye kuti yolumikizana limodzi. Mbali yawo yayikulu ndikuti kulumikizana kumodzi kokha. Izi zikuphatikiza ma curls amiyendo, kuwongola mwendo, ma biceps, ndi pafupifupi zochitika zonse zomwe zimachitika pamakina apadera.
Kuphatikiza apo, kuti mukhale ndi minofu yambiri, musaiwale za masewera olimbitsa thupi omwe amapatsa mphamvu minofu. Monga masewera olimbitsa thupi, mutha kugwiritsa ntchito: squats, benchi press, deadlift
