Mwinanso, othamanga ambiri akumanapo ndi anthu panjirayo akuthamanga atanyamula zipilala zazing'ono mmanja. Monga mawonekedwe othamanga, kuthamanga kwa dumbbell ndikofala kwambiri pakati pa okonda masewera.
Tiyeni tiwone pali kusiyana kotani pakati pa kuthamanga nthawi zonse ndi kuthamanga ndi ma dumbbells, ndi ziti zabwino ndi zoyipa za kulimbitsa thupi koteroko.
Kusiyanitsa pakati pa kuthamanga ndi ma dumbbells ndikumathamanga kwanthawi zonse
Kutenga ma dumbbells m'manja mwanu, potero mumalongeza thupi lanu: dongosolo lamtima, mafupa, mitsempha ndi minyewa.
Kuthamanga kwanu kumatenga kusiyana kwamikhalidwe:
- kukula kwa thunthu kumasintha;
- minofu yomwe sinaphatikizidwepo pantchitoyi imakhudzidwa;
- katundu wamaphunziro amawonjezeka;
Malo osinthira mphamvu yokoka
Kuthamanga ndi ma dumbbells kumabweretsa kusintha ndikuwonjezeka pakatikati pa mphamvu yokoka ya thupi ndipo, chifukwa chake, kugawidwa kwamphamvu kwa minofu, komwe kumabwezeretsanso kugawa thupi.
Katundu wa minofu yamanja
Kulemera kwina m'manja kumanyamula ma trapezius ndi deltoid minofu, biceps minofu ya phewa (biceps), motero lamba wamapewa ndi minofu yamiyendo yakumtunda imagwiridwa bwino.
Lonjezerani kulimbitsa thupi kwanu
Kukula kwa katundu mukuyenda ndi cholemetsa chowonjezera ndikokwera, motsatana, mtunda wothamanga wamba ukakhala wovuta kuthana nawo. Ganizirani izi mukamakonzekera masewera olimbitsa thupi.
Kuti musapitirire malire omwe mwakhazikitsa ndikupewa kutopa, gwiritsani ntchito njira ya Karvonen:
Kugunda kwa mtima panthawi yochita masewera olimbitsa thupi = (kuthamanga kwambiri kwa mtima - kugunda kwa mtima popumula) Mwachitsanzo: zaka - 32, zolimbitsa thupi zolakalaka - 70%, kupumula kwa mtima 60.
- 220 - 32 = 188 (kugunda kwa mtima);
- 188 - 60 = 128 (kugunda kwa mtima pakupuma);
- 128 x 70% = 89.6;
- 89.6 + 60 = 149.6 bpm.
Chifukwa chake, kugunda kwa mtima pamphamvu yayikulu ya 70% kudzakhala kumenya pafupifupi 150 pamphindi. Njirayi itha kugwiritsidwa ntchito kuwunika momwe mukuphunzitsira. Yambani ndi 50% yamphamvu ya masewera olimbitsa thupiwo ndikuwonjezera pang'onopang'ono, osapita kumalo oyenda mtima kwambiri.
Mwachitsanzo pamwambapa, dera la HR ndi 170 - 188 bpm.
- 220 - 32 = 188 (kugunda kwa mtima);
- 188 - 10% = 170 bpm.
Kuthamanga ndi ma dumbbells: zabwino ndi zovulaza
Kodi mtundu wothamangirako ndi uti?
Kuthamanga kwa Dumbbell kumapezeka m'magulu osiyanasiyana a anthu omwe akuchita nawo masewerawa kuchokera kwa akatswiri omwe ali kale ndi mawonekedwe athupi.
Kuthamanga kwamtunduwu kumabweretsa phindu lalikulu:
- kuchita masewera olimbitsa thupi (kumawonjezera liwiro la kupirira ndi kupirira, kumalimbitsa kugwira);
- kusewera masewera (hockey, basketball, mpira wamanja, volleyball);
- kuchita masewera aukadaulo (kudumpha kwakutali komanso kwakutali, kuponya);
- omwe akufuna kuwonjezera kupirira ndi kuthamanga kwa thupi pamtunda wawutali;
- iwo amene akufuna kuonda (ndi nthawi yomweyo, mafuta ambiri amawotchedwa);
- iwo omwe akufuna kuthana ndi malingaliro olimba, kuwononga luso lakale lomwe likulepheretsa kupita patsogolo kwina;
- iwo omwe akungofuna kusiyanitsa masewera olimbitsa thupi awo;
Ndani sali woyenera
- kwa oyamba kumene omwe angoyamba kumene kuthamanga (katundu wambiri pamanofu a mafupa, mafupa, makamaka mafupa a mawondo, ndi kuphwanya njira zoyendetsera nthawi yomwe imangopangidwa);
- omwe amachita nawo masewera olimbitsa thupi ndikuwaphatikiza ndikuthamanga (kuthamanga ndi ma dumbbells kumachepetsa mphamvu yophunzitsira mphamvu);
- kukhala contraindications mankhwala kapena mavuto ndi msana, mafupa kapena dongosolo mtima;
Malangizo othamanga a Dumbbell
Musanayambe kuchita masewera olimbitsa thupi, yang'anani thupi lanu la Mass Mass Index (BMI) kuti muwone ngati zingakuvutitseni ntchito kwambiri.
BMI ndi mtengo womwe umapereka lingaliro lakulumikizana pakati pa misa ya munthu ndi kutalika kwake. Kusavuta kwa mndandandandawu ndikuti imagawa mulingo wokwanira kulemera kwake, osawonetsa kulemera kwake, monga momwe zimakhalira ndi kuwerengera kwina.
Kuti mudziwe BMI yanu, gawani kulemera kwanu ndi kutalika kwanu (mu mita) mbali zonse, ndikugawana kulemera kwanu pamtengo.
Mwachitsanzo:
- kutalika 162 cm, kulemera 60 kg;
- kukula: 1.62 * 1.62 = 2.6;
- gawani kulemera ndi phindu lomwe mwapeza: 60 / 2.6 = 23;
Chifukwa chake, mndandanda wamagulu amthupi ndi 23.
Ngati mtengo wa Index: 19-25 (wabwinobwino), 26-30 (onenepa kwambiri), kuchokera 31 (kunenepa kwambiri).
Ngati thupi ndilolemera kwambiri, ndibwino kuti muchepetse kuthamanga nthawi zonse popanda zolemera zowonjezera, kuti musawononge mafupa.
Musanathamange ndi ma dumbbells, chitani kutentha kwathunthu, konzani malumikizano anu, mitsempha, minofu bwino. Chitani kasinthasintha kangapo m'chiuno paphewa, m'chiuno, m'maondo, ndi m'mapazi. Kodi squats, mapapu, mathamangitsidwe afupikitsa. Tambasula kumapeto kwa kuthamanga kwanu.
Yesetsani kupewa phula mukamathamanga ndi ma dumbbells. Awa ndiye malo osavomerezeka kwambiri kumapazi athu. Phula la phula ndilolimba ndipo silimapangitsa chidwi, ndipo cholemetsacho chimangowonjezera kumenyedwa komwe kumawonekera ndi mafupa a bondo ndi dongosolo lonse la minofu.
Ubwino wadziko lapansi sikuti ndiwofewa chabe ngati phula ndipo potero umafewetsa nkhawa, komanso kuti imanyamula minofu yanu chifukwa chofewa kwake.
Mpira ndiye malo abwino kwambiri othamanga. Ngati sitediyamu yanu ili ndi makina opangira matayala, ndipo mumatha kuyenda panjirayo, ndiye kuti malo anu othamanga ali pafupi kwambiri!
Gwiritsitsani njira yoyenera yoyendetsera: yambani pang'onopang'ono, thamangani kuchokera kumapazi mpaka chidendene, musatambasule bwino mawondo anu, kwezani pamene mukuyenda, ikani phazi lanu poyenda. Onetsetsani malo a torso pamene mukuyenda, musapotoze.
Samalani ndi izi:
- ngati mukuyamba kuthamanga, pitani kothamanga popanda ma dumbbells, katundu wowonjezera panthawi yoyamba yamaphunziro amangokupweteketsani ndikusokoneza ziwalo zanu ndi njira yoyendetsera;
- yambani ndikuyenda ndi ma dumbbells kwa mphindi 10 - 20 kuti mumvetsetse momwe mwakonzekera katundu wotere;
- kuyamba kuthamanga ndi dumbbells masekeli 0,5 - 1 makilogalamu, pang'onopang'ono kuwonjezera kulemera kwawo;
- gwiritsani ntchito ma dumbbells apadera, olimba omwe satuluka m'manja mwanu mukamasewera, ndikutenga chinyezi m'manja mwanu;
- Muthanso kugwiritsa ntchito zikhomo zamagulu okhala ndi mbale zachitsulo zochotseka zomwe zimalumikizidwa ndi miyendo ndi zomangira kapena Velcro;
- ngati kuli kovuta kuthamanga mtunda wonsewo, sinthanitsani ndi kuthamanga popanda zopumira;
- pamene mukuthamanga, gwirani ma dumbbells pachifuwa, mukugwira ntchito ndi manja anu, monga momwe mumayendera mwachizolowezi, osati kungogwira zigoba zanu m'manja;
- pumirani mwakuya, kudzera m'mphuno mwanu, tulutsani mwamphamvu masitepe atatu, potero mutha kuyang'ana kwambiri kuthamanga;
- pewani kuyenda m'malo ovuta, omwe ali ndi zovulala zosasangalatsa;
- Gwiritsani ntchito nsapato zothamanga bwino: chitsulo chokhwima, chidendene chokhazikika ndi phazi;
Kuthamanga ndi ma dumbbells ndikumachita zolimbitsa thupi, zabwino zomwe mungapeze poyang'ana pang'ono pakukulitsa mphamvu ya katundu, kutambasula bwino musanathamange ndikumvera thanzi lanu.
