.wpb_animate_when_almost_visible { opacity: 1; }
  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Waukulu
  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
Delta Masewera

Mndandanda wazolimbitsa thupi m'chiuno chocheperako

Kuthamanga kumawerengedwa ngati chida chochepetsera chochepetsera chomwe chimalimbitsa pafupifupi magulu onse am'mimba. Malamulo oyendetsera masewerawa amakupatsani mwayi wopatsa miyendo yanu mawonekedwe abwino. Pali mitundu yambiri yazolimbitsa thupi yomwe ingalandiridwe.

Zoyeserera m'chiuno Kuthamanga

Kuchepetsa thupi, nthawi zambiri amayesetsa kuthamanga.

Ntchitoyi imadziwika ndi izi:

  1. Zimakhudza thupi.
  2. Zochita zina zimakupatsani mwayi wopeza zotsatira zabwino. Komabe, ngati mumachita zolakwika molakwika, mutha kuwotcha mafuta.
  3. Pa nthawi yothamanga, pali mwayi wambiri wovulala. Chifukwa chake, muyenera kukhala osamala.
  4. Ndizotheka kugwiritsa ntchito pulogalamu yoyeseza yapadera yomwe imakupatsani mwayi wozolowera m'nyumba.

Panthawi yochita masewera olimbitsa thupi osiyanasiyana, katundu wamkulu amakhala pamapazi. Kuchita masewera olimbitsa thupi nthawi zonse kumathandizanso kupuma bwino, kulimbitsa mtima wamitsempha ndikukwaniritsa zina. Komabe, kuthamanga kungakhale kotsutsana ndi matenda osiyanasiyana.

Malamulo pochita masewera olimbitsa thupi

Kutsata malamulo ena kumatha kukulitsa mphamvu zolimbitsa thupi.

Malangizowa ndi awa:

  1. Panthawi yothamanga, nthawi zonse muyenera kuwunika momwe mumakhalira. Ndikulimbikitsidwa kuti kuchuluka kwakumenya kopanda mapiritsi sikungochepera 70% yamitima yayikulu yakumenya mtima. Kupanda kutero, katundu wambiri amakhala ndi thupi kapena maphunziro omwe sangachitike.
  2. Kuchuluka kwa shuga. Zakudya zapadera zimathandizira kuti ntchitoyi isavutike. Njira yabwino ndiyomwe pomwe zakudya zimapatsa chakudya chochepa musanathamange, kuchuluka kwake kudakhala kwachizolowezi ataphunzitsidwa. Kuthamanga pamulingo waluso kumafunikira kukwaniritsidwa kwa mkhalidwe wotere.
  3. Kutalika kokwanira kwa gawoli. Chizindikiro chovomerezeka ndi mphindi 20-90, mtengo wapakati ndikulimbitsa thupi kwa ola limodzi. Kuwonjezeka kwa nthawi yayitali kumachitika pang'onopang'ono, chifukwa apo ayi pali mwayi wovulala.

Maphunziro oterewa sayenera kuchitidwa povulala. Ngakhale kuti anthu ambiri amawona kuthamanga ngati kupepuka ngati kutentha, tikulimbikitsidwa kuchita masewera olimbitsa thupi zisanachitike. Amachepetsa chiopsezo chovulala chifukwa chapanikizika thupi lonse.

Kutenthetsa musanachite masewera olimbitsa thupi

Kuthamanga kumakhudza thupi lathu.

Mwa zina, tikuwona:

  1. Kupanikizika kwa msana.
  2. Zowonjezera zomwe zimakhudza ma bondo.
  3. Zotsatira pamatenda amtima.

Kutenthetsa koyenera sikungathetse mavuto oyambira.

Komabe, ngati kulakwitsa kwachitika, zotsatirazi zitha kuchitika:

  • Kusokonezeka. Kuyika phazi molakwika kumabweretsa vuto lofananira.
  • Kutambasula. Matalikidwe othamanga asintha panthawi ya "mpweya wachiwiri" kumabweretsa kuvulala kofananako.

Mukamachita masewera olimbitsa thupi m'mawa, mutha kufulumizitsa mtima, potero mutha kukhala ndi mwayi wambiri wambiri.

Pali malangizo angapo oti muganizire musanatenthe.

Mwa zina, tikuwona:

  1. Kutentha kumachitika kuchokera pamwamba mpaka pansi.
  2. Mukamagwiritsa ntchito zolimbitsa thupi, zolimbitsa thupi ziyenera kuchitidwa popanda kugwedezeka komanso kuyesetsa. Cholinga cha gawo ili ndikutambasula minofu.
  3. Kutentha ndi kutopa koyambirira kwa gulu losakhazikika la minofu kumachitika ndikuwongolera koyenera.
  4. Dera la cardio limatenthedwa osaposa mphindi 5.

Pali zolimbitsa thupi zingapo zomwe zimachitika musanathamange kuti muchepetse kuvulala.

Zomwe zafala kwambiri ndi izi:

  • Kusinthasintha kwa mutu kumachitika kuchokera kumanja mpaka phewa lamanzere, mobwerezabwereza katatu. Zipilala mmbuyo ndi mtsogolo zimachitikanso.
  • Kusinthasintha kozungulira kwamapewa kumathandizira kutentha minofu, yomwe imakhudzidwanso panthawi yothamanga. Chidwi chimaperekedwa pakukhazikitsa masewera olimbitsa thupi omwe cholinga chake ndi kutambasula minofu yakumbuyo ndi yam'mimba.
  • Zilonda za thupi zimathandizira kutentha minofu ya m'chiuno.
  • Kusuntha kozungulira kwa phazi, mapapu kumbali, ma squat adapangidwa kuti akonzekeretse mafupa ndi minofu ya mwendo kuti muthamangire.

Pokonzekera nthawi yayitali, muyenera kulipira kwambiri malo ndi msana. Sitikulimbikitsidwa kuti muthamangitse mtima, chifukwa mtunda wautali umadzetsa katundu.

Momwe mungachepetse kuchuluka kwa miyendo kunyumba - masewera olimbitsa thupi

Kunyumba, mutha kuchepetsa kuchuluka kwa miyendo mukamachita masewera olimbitsa thupi osiyanasiyana.

Nthawi zambiri amachita:

  1. Magulu.
  2. Mapapu ammbali.
  3. Pendani miyendo yanu.
  4. Zolakalaka zaku Romanian.
  5. Lumo.
  6. Kuyenda kutalika.
  7. Kuphulika kwamapapu.

Kungochita masewera olimbitsa thupi ndi njira yolondola ndiomwe mungakwaniritse zomwe mukufuna.

Magulu

Zochita zolimbitsa thupi kwambiri ndikumangirira.

Njira yolondola imadziwika ndi izi:

  1. Miyendo idasiyanitsidwa pang'ono kuti izikhala bata.
  2. Mawondo amawerama, kenako thupi limatsika. Chiuno chimafanana ndi mzere wapansi.
  3. Kumbuyo sikuyenera kupindika, patsogolo pang'ono.
  4. Manja amatha kupitilizidwa patsogolo kapena kuyikidwa pa lamba, zonse zimadalira zokonda.
  5. Panthawi yochita masewera olimbitsa thupi, masokosi ndi zidendene sizimatuluka.

Gawo lomaliza ndikuwongolera mawondo ndikukweza thupi pamalo ake oyamba. Samalani mukamagwiritsa ntchito bala kuti muwonjezere katundu, chifukwa kuyika moyenera kumatha kukhala ndi zotsatirapo zoyipa.

Mapapu ammbali

Mapapu ammbali amathanso kulimbitsa minofu yanu ya ntchafu.

Malangizo akukhazikitsa ndi awa:

  1. Miyendo imayikidwa pambali.
  2. Squat imagwiridwa pa mwendo wobedwa.
  3. Dzuka kuchoka pa squat.
  4. Kubwezeretsa mwendo kumbuyo.

Panthawi yogwira ntchito, ng'ombe, minofu yam'mimba ndi lumbar msana zimakhudzidwa.

Ku Romania Dumbbell Deadlift

Zochita zoterezi zimachitika nthawi zambiri, zimakulolani kuti mukwaniritse zomwe mukufuna.

Ubwino wake ndi motere:

  1. Kukula kwa mphamvu ya mitsempha.
  2. Kutalika kwa khosi.
  3. Kuchulukitsa komanso kusunthika kwa minofu ya ntchafu.
  4. Kulimbitsa minofu yakumbuyo yomwe imathandizira pakuwonjezera.

Zolakwitsa zimafunikira pochita izi. Kusankha kulemera kumachitika kutengera kuthekera kwa wothamanga

Zotsatira zake ndi izi:

  • Ma dumbbells amagwiridwa molingana ndi ntchafu, kumbuyo kuyenera kukhala kowongoka.
  • Mwa kudzoza, kupindika kumachitika, mafupa a chiuno amachotsedwa. Ma dumbbells amayenera kukhala pansi pamabondo.
  • Bwererani poyambira pomwe mpweya umachitika.

Muyenera kuwunika momwe mumapumira ndipo, ngati n'kotheka, tsitsani minofu yam'mimba.

Kuyimirira kwendo

Kusuntha kwamiyendo kumathanso kuchitidwa.

Zosankha zotsatirazi ndizosiyana:

  1. Kutembenuzira miyendo yanu kumbuyo kumakupatsani mwayi wopanga minofu ya kumbuyo kwa ntchafu.
  2. Mukapita patsogolo, gawo loyambirira lokha limagwira ntchito.
  3. Ngati mutenga mbali, ndiye kuti minofu ya gluteus medius imagwira ntchito.

Akatswiri amalangiza kuchita mitundu ingapo ya masewera olimbitsa thupi, zimadalira ntchito yomwe ilipo.

Malo Olimbitsa Thupi

Zochita zonse zomwe zimagwera mgululi zidagawika m'malo amodzi komanso mwamphamvu

Makhalidwe akale anali awa:

  • Kumanga kwa Tendon kumachitika.
  • Ntchitoyi siyabwino. Ndizotheka kuchita munthawi zosiyanasiyana.
  • Mutha kubwereza kubweza tsiku lililonse.

Kutchuka kwa mpando wama static kumachitika chifukwa chakuti magwiridwe ake anthawi zonse amathetsa mwayi wa msana.

Malangizowa ndi awa:

  1. Malo oyambira akutsutsana ndi khoma, zidendene zimapanikizidwa, mapazi ndi ofanana. Thandizo lowonjezera limaperekedwa ndikutambasula manja anu pakhoma.
  2. Mukadzikakamiza, mutha kudzitsitsa kuti mufotokozere za kukhala pampando. Chiuno chimafanana pansi.
  3. Pamalo oyenera, muyenera kukhala kwakanthawi pang'ono ndikubwerera poyambira.

Makoma opaka utoto amagwirira ntchito bwino ntchitoyi.

Lumo

Zochita zotchedwa "Lumo" zili ndi maubwino angapo.

Ndi awa:

  1. Minofu ya m'mimba imayamba.
  2. Makina atha.
  3. Minofu ya ntchafu imamangika, miyendo imakhala yocheperako.
  4. Ndizotheka kugwira ntchito m'madipatimenti angapo atolankhani nthawi imodzi.

Lumo lingathe kuchitidwa mosiyanasiyana, muyenera kudziyika bwino pamalo athyathyathya.

Njira yakuphera:

  • Muyenera kugona pansi chafufumimba msana, manja atayikidwa m'thupi. Miyendo imachotsedwa pansi, mtunda woyenera ndi 15-20 cm.
  • Mwendo umodzi umakwera mopingasa madigiri 45, winawo umadumphira ndikulemera.
  • Kusunthika kwina kumachitika.

Chiwerengero chobwereza chimadalira kuthekera kwakuthupi, chifukwa ntchitoyi nthawi zambiri imagwiritsidwa ntchito kuphunzitsira minofu yam'mimba.

Kuponda papulatifomu

Ntchitoyi imaperekanso mwayi wophunzitsira minofu yanu ya ntchafu.

Mwa zina, tikuwona:

  1. Ndikokwanira kukhala ndi benchi kapena mpando.
  2. Zolakwitsa zitha kugwiritsidwa ntchito kukulitsa kuchita bwino.
  3. Kuponda papulatifomu kumapangitsa kuti miyendo yanu ikhale yopepuka.

Onetsetsani kuti nsanja yayikidwa bwino musanachite masitepewo molunjika.

Kuphulika kwamapapu

Palibe zida zapadera zofunika kuchita izi.

Zitha kuchitika m'njira zingapo:

  1. Imani patsogolo.
  2. Kupsa mtima kwakukulu kumachitika.

Mukamachita mapapu obowoleza, muyenera kukhala osamala, chifukwa kuyika phazi molakwika kumatha kuvulaza kwambiri.

Pali njira zingapo zophunzitsira mwendo. Kutsitsa kolondola kumachepetsa kuchuluka kwa miyendo ndikuwapangitsa kukhala owoneka bwino.

Nkhani Previous

Zojambula pamanja

Nkhani Yotsatira

Kefir - mankhwala, zopindulitsa ndi zovulaza thupi la munthu

Nkhani Related

BCAA Maxler ufa

BCAA Maxler ufa

2020
Minofu imapweteka mukamaphunzira: chifukwa chiyani ndikuchita?

Minofu imapweteka mukamaphunzira: chifukwa chiyani ndikuchita?

2020
Kutulutsa m'mimba - mitundu, maluso ndi pulogalamu yophunzitsira

Kutulutsa m'mimba - mitundu, maluso ndi pulogalamu yophunzitsira

2020
Kodi mapuloteni ndi chiyani ndipo amafunikira chiyani?

Kodi mapuloteni ndi chiyani ndipo amafunikira chiyani?

2020
Gulu la masewera olimbitsa thupi osavuta kuti mukhale olimba

Gulu la masewera olimbitsa thupi osavuta kuti mukhale olimba

2020
Samantha Briggs - kuti apambane mulimonse

Samantha Briggs - kuti apambane mulimonse

2020

Kusiya Ndemanga Yanu


Nkhani Yosangalatsa
Momwe mungatengere Asparkam mukamasewera masewera?

Momwe mungatengere Asparkam mukamasewera masewera?

2020
Kukonzekera komaliza kwa marathon

Kukonzekera komaliza kwa marathon

2020
Momwe mungaphatikizire mtunda wautali kuthamanga ndi masewera ena

Momwe mungaphatikizire mtunda wautali kuthamanga ndi masewera ena

2020

Magawo Popular

  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Kodi mumadziwa
  • Yankho la funso

About Ife

Delta Masewera

Share Ndi Anzanu

Copyright 2025 \ Delta Masewera

  • Crossfit
  • Thamangani
  • Maphunziro
  • Nkhani
  • Chakudya
  • Thanzi
  • Kodi mumadziwa
  • Yankho la funso

© 2025 https://deltaclassic4literacy.org - Delta Masewera