Chingwe chodumpha ndichofunikira pamasewera ambiri momwe kupirira ndi kuyenda ndikofunikira. Werengani zambiri za maubwino a pulojekitiyi, zovuta zake ndikugwiritsa ntchito kwake komanso zinthu zina zofunikira zomwe muyenera kudziwa, zafotokozedwa m'nkhaniyi.
Chingwe cholumpha - chimapatsa chiyani?
- Kukula kwa kupirira. Chigoba ichi chitha kuwonetsedwa m'mafilimu ambiri okhudzana ndi nkhonya. Ndipo kufunikira kwa kuyendetsa bwino zingwe kwa othamanga sikungakhale kopitilira muyeso. Chingwe chodumpha chimalowa m'malo othamanga ndipo chitha kuphatikizidwa ndikuchita masewera olimbitsa thupi. Zolimbitsa thupi ndi projekitiyi zimapereka nkhawa zokwanira kupuma. Maphunziro a 5-10 mphindi pafupifupi ofanana ndi kuthamanga 1-2 km, kutengera kukula kwa gawoli.
- Kukula kwa minofu ya mwendo. Chifukwa chachiwiri chomwe othamanga amasankhira simulator ndikulimbikitsa ndi kuwongolera minofu ya miyendo ndi minyewa. Chingwe cholumpha chimakupatsani mwayi wokhoza kuyenda, kukhazikika, kupangitsa kuti minofu ikhale yolimba pakunyamula kwakukulu.
- Zochepa. Inde, kulumpha chingwe kumatha kukuthandizani kuti muchepetse thupi ndikuchotsa mafuta osafunikira.
Zochepa
Chikhumbo chochepetsa thupi, mwina, ndichofunika kwambiri kwa anthu ogula projectile iyi. Zowonadi, mothandizidwa ndi chingwe mutha kuchepa thupi. Mwachitsanzo, ola limodzi lochita masewera olimbitsa thupi limadya ma calories pafupifupi 1000.
Komabe, m'pofunika kuyamba ndi akatundu ang'onoang'ono. 10-15 mphindi patsiku zidzakhala zokwanira kwa oyamba kumene. Kenako, pang'onopang'ono kukulitsa katundu, nthawi yayitali yolimbitsa thupi imodzi imatha kufikira mphindi 45-60.
Komanso, kuti muchotse mafuta owonjezera, muyenera kuchita masewera olimbitsa thupi pafupipafupi. Pambuyo pa kulimbitsa thupi kamodzi, zotsatira zake, ngakhale zitakhala, ndizochepa. Chifukwa cha chizolowezi, kupweteka kwa minofu kumatha kuchitika; kuti muchepetse, mutha kugwiritsa ntchito mafuta otenthetsa kapena kupukuta kosavuta.
Nawa maupangiri omwe mungatsatire kuti mukwaniritse zomwe mukufuna:
- Mukadumpha, khalani kumbuyo msana, minofu yam'mimba imakhala yolimba, thupi limatambasulidwa ngati chingwe.
- Kutulutsa pansi kuyenera kuchitidwa ndi ana amphongo okha. Simuyenera kuchita kugwada kwambiri kuti mulumphe. Ndikokwanira kukankhira kumtunda kofunikira pakuyenda kwaulere kwa chingwe.
- Kusinthasintha kumachitika chifukwa cha manja, kupatula zigongono ndi mapewa.
- Pomwe zingatheke, makalasi azichitikira panja kapena pamalo opumira mpweya.
Palinso mitundu ingapo yolumpha yolemetsa yomwe imalunjika m'magulu osiyanasiyana amisempha.
- Kulumpha kwabwinobwino. Kudumpha kumodzi kumapangidwira kupindika kulikonse.
- Kulumpha ndi kusintha kwa miyendo. Kuchita masewera olimbitsa thupi kumachitika mosinthana ndi mwendo uliwonse. Potembenuza chingwe chimodzi, kulumpha kumodzi, kutera pa mwendo wina, ndi zina zambiri. monga pamene akuthamanga.
- Kulumpha mwendo umodzi. Mtundu wapamwamba wazomwe mwachita kale. Kudumpha kumachitika ndi mwendo umodzi ndikufika mwendo womwewo. Pambuyo nthawi 10-15, miyendo isintha.
- Kulumpha ndi kuyenda.
Kusintha kulikonse kwachingwe, pitani kumanja kapena kumanzere koyambira. Kusiyanasiyana ndi kusunthira mmbuyo ndikuthekanso ndikotheka.
Tiyenera kukumbukira kuti izi ndi zina mwa njira zochitira izi. Mutha kuziphatikiza limodzi, onjezani kuchuluka kwa kudumpha ndi nthawi. Koma poyamba, kudumpha wamba pamiyendo iwiri ndikwanira.
Kuti muphunzire bwino, muyenera kudumpha pa liwiro lapakati pa 70 rpm. Mutha kuphunzitsa ndi projekitiyi tsiku lililonse, koma oyang'anira pafupipafupi azolimbitsa thupi ayenera kukhala athanzi.
Kuchuluka kupirira
Ubwino wina wogwiritsa ntchito chingwe ndikudandaula. Maphunziro amtunduwu ndi oyenera kwa othamanga omwe sangakwanitse kuchita masewera olimbitsa thupi kapena ngati gawo lake. Chingwe cholumpha paminyewa yomwe imagwiritsidwa ntchito ndikofanana ndi kuthamanga, kotero othamanga ayenera kuphatikiza zida izi munkhokwe yawo.
Kuti muwonjezere kupirira, mutha kugwiritsa ntchito mitundu yofananira yolumpha monga momwe mungachepetsere kunenepa, koma pakadali pano, kuwongolera kugunda kwa mtima wanu kumachita gawo lofunikira.
Kuti musankhe bwino katunduyo, muyenera kuyeza kumenya kochuluka pamphindi (pafupifupi 220 kwa amuna ndi 226 kwa akazi). Kenako chotsani zaka zanu kuchokera pa nambala iyi. Peresenti ya 60-70 ya omwe alandilidwa ndiye mayendedwe omwe akuyenera kukulitsa kupirira.
Phindu la mtima ndi mapapo
Komanso chingwechi chimakhudza mtima ndi mapapo. Kudzera kudumpha, mtima umayamba kufalitsa magazi ambiri, potero umakula. Izi zimakuthandizani kuti muchepetse chiopsezo cha matenda amtima komanso kupwetekedwa mtima, komanso kuti muchepetse kuchepa kwamagazi ndi magazi.
Mukadumpha, mpweya wambiri umalowa m'mapapu, potero amawonjezera. Izi zimapangitsa kuti pakhale mphamvu. Komanso, katundu wotere ndiwothandiza kwa anthu omwe akudwala matenda opuma.
Mphamvu yamanjenje ndi zida za vestibular
Pakulumphira chingwe, timadzi tachimwemwe - endorphin - timatulutsidwa. Idzathandiza anthu ogwira ntchito molimbika kapena kupsinjika kwamaganizidwe. Kulumikizana kwa mayendedwe kukuwongoleranso. Masitepe akuwoneka kukhala osavuta, kusinthasintha kumawonjezeka.
Limbikitsani kagayidwe kanu kagayidwe kake
Aliyense amene akufuna kuchepetsa thupi amafuna kukwaniritsa izi. Ndi kagayidwe kofulumira, zinthu m'thupi zimalowa mofulumira, popanda kukhala ndi nthawi yosandulika mafuta. Pofuna kuti kagayidwe kake kamafulumire, simuyenera kuchita zolimbitsa thupi kwambiri.
Ndibwino kugwiritsa ntchito seti yayifupi yopuma pang'ono. Mwachitsanzo, 1 mphindi yolumpha chingwe ndi masekondi 10-15 opuma. 10-15 njira zotere tsiku lililonse ziziwongolera kagayidwe kamasabata awiri.
Kodi ndi minofu iti yomwe imagwira ntchito ikadumpha chingwe?
Minofu yakumunsi imagwira ntchito zambiri.
Izi zikuphatikiza:
- Biceps a m'chiuno
- Ntchafu ya quadriceps
- Minofu ya ng'ombe
- Minofu ya matako
Zoyipa mukamagwiritsa ntchito chingwe zimaphatikizapo katundu wochepa paminyewa yomwe ikukhudzidwa. Popeza kulumpha kumakhala kwamphamvu kwambiri ndipo kumangika sikukhalitsa.
Kuphatikiza pa minofu ya mwendo, m'mimba ndi m'chiuno mumachita zinthu mosawonekera, zomwe zimakupatsani mwayi wokhazikika mukadumpha. Komanso, ntchito zikuphatikizapo biceps ndi triceps a mikono, dzanja, forearm, chifukwa chimene kayendedwe kasinthasintha ikuchitika.
Zovuta komanso zotsutsana
Mwayi wovulala mukamagwira ntchito pachingwe ndiwochepa, koma ngati muli ndi vuto, muyenera kupita kuchipatala. Izi zikuphatikiza mavuto amtima, kupweteka kwa msana. Mukalumpha, ntchito yayikulu imapita kumsana, kotero ngati ili yofooka, muyenera kusankha pulojekiti yongokhala, kapena choyamba kulimbitsa ndi masewera olimbitsa thupi.
Popeza kulumpha chingwe kumatha kukhala chifukwa cha masewera olimbitsa thupi, anthu omwe ali ndi kuthamanga kwa magazi komanso mavuto ena amtima ayenera kukana katundu wamtunduwu.
Ndemanga
Sindikonda kusewera masewera, koma nthawi zina lingaliro la munthu wabwino limabwera m'mutu mwanga. Chifukwa chake ndidaganiza zoyesa kulumpha chingwe. Chodabwitsa, zidathandiza. Ndimayesetsa mphindi 10-15 tsiku kwa mwezi umodzi. Minofu yolumikizidwa ndi cellulite idayamba kutha. Kalasi!
Elena wazaka 23
Ndine katswiri wothamanga ndipo nditha kunena kuti kumbali yanga (kuthamanga), kulumpha chingwe ndi gawo lofunikira pamaphunziro. Amathandizira kukulitsa kupirira bwino.
Ivan, wazaka 19
Posachedwapa ndagula chingwe. Ndikufuna kudziwa kuti cholinga changa chachikulu chinali kungopangitsa kuti thupi langa likhale labwino, koma patadutsa milungu iwiri ana amphongo ayamba kuonekera, minofu idayamba kuwonekera. Sindinayembekezere zotulukapo zamphamvu zotere, ngakhale sizachabe kuti ndikudumpha mphindi 60 patsiku.
Valentine, wazaka 30
Ndinagula chingwe kuti ndichepetse thupi. Ndataya makilogalamu 10 m'mwezi umodzi. Zachidziwikire, zakudya zidachita gawo lalikulu, komabe, kulumpha, mwa lingaliro langa, kunathandiza kwambiri.
Vladimir, wazaka 24
Ndakhala ndikuchita masewera amoyo wanga wonse. Kutengera zomwe ndakumana nazo, nditha kunena kuti othamanga, makamaka othamanga kapena anthu wamba omwe amakhala ndi moyo wathanzi, amafunika chingwe. Zabwino kwambiri pakukulitsa kupirira ndi kuchepa thupi.
Vladislav, wazaka 39
Chingwe cholumpha ndichabwino kwa onse othamanga komanso anthu omwe akufuna kuti matupi awo akhale olimba. Chofunikira ndikuwonetsetsa kuti zolimbitsa thupi ndizopindulitsa komanso kuphunzitsa nthawi zonse.
