Kuchita masewera olimbitsa thupi ndi gawo lofunikira pamachitidwe aliwonse amasewera. Ndizovuta kulingalira wothamanga waluso yemwe samvera gulu ili laminyewa. Simuyenera kuchita kudzitopetsa ndi zolimbitsa thupi tsiku lililonse kuti muchotse ntchito. Ndizotheka kupanga matumba okongola pamimba kunyumba. Pachifukwa ichi, kungofuna kwanu komanso zida zochepa monga bar yopingasa ndi ma dumbbells ndizokwanira. Kuphatikiza pulogalamu yolimbitsa thupi kunyumba.
Koma kumbukirani kuti kumanga kwanu ndi theka la nkhondo. Kuti mupatse mpumulo, muyenera kudya zakudya zopatsa mafuta ochepa kuti muchepetse mafuta ochepa. Ngati muli ndi minofu yambiri pamimba ndi m'chiuno mwanu, sipadzakhala cubes, ngakhale mutaphunzitsa abambo anu kasanu patsiku. Mawonedwe, minofu yam'mimba imayamba kudziwika pomwe mafuta amthupi amagwera pansi pa 10-12%. Ngati pali mafuta ochulukirapo m'thupi, minofu yam'mimba imalimba, koma sizigwira ntchito kuti mukhale ndi thupi lothamanga komanso lokongoletsa.
M'nkhaniyi tikuwonetsani momwe mungaphunzitsire kusowa kwa abambo ndi amai kunyumba ndi machitidwe omwe angathandize.
Malangizo othandizira kuchita zolimbitsa thupi kunyumba
Ma abs ndiwo okhazikika pakuyenda konsekonse, ndipo ngati ali cholumikizira chanu chofooka, ndiye kuti zolemera zazikulu kapena zolemetsa zakufa sizidzakukhudzani.
Zochita pazofalitsa:
- kukonza ntchito ziwalo;
- onetsetsani njira zam'mimba;
- zimakhudza kwambiri magwiridwe antchito a njira zoberekera.
Mbali yakunja ndiyofunikanso: mimba yamphumphu ndichizindikiro chazonse zamomwe mumaganizira thupi lanu. Zimakulitsanso chidwi pamaso pa anyamata kapena atsikana.
Ndikosavuta kuyang'ana pamatumbo am'mimba pulogalamu yanu yophunzitsira. Ndikokwanira kangapo pamlungu kuti muchite masewera olimbitsa thupi a 2-4 kumapeto kwa maphunziro a ziwalo zina za thupi. Ngati mumadya ndi kuchita masewera olimbitsa thupi moyenera, kupita patsogolo kumangotsatira nthawi yomweyo. Ngati izi sizikuchitika, pali zifukwa ziwiri: kuwotchera pang'onopang'ono kwa minofu ya adipose (kapena kupezeka kwake) ndi kuchuluka kwama voliyumu (kapena mapangidwe olakwika molakwika).
Mafupipafupi ndi voliyumu
Funso lomwe amafunsidwa kawirikawiri lomwe ophunzitsa zolimbitsa thupi amamva ndi lakuti: Amagwira ntchito kangati? Yankho lake ndi losavuta. Makina osindikizira ndi gulu lofanana la ena onse. Kodi mumaphunzitsa kangati pa sabata, mwachitsanzo, miyendo yanu? Ndi maphunziro pafupipafupi, minofu ilibe nthawi yoti ibwezeretse, zomwe zimapangitsa zotsatira zake kukhala zopanda pake.
Pafupifupi nthawi zonse, mutatha kulimbitsa thupi, minofu yam'mimba imapweteka kwambiri kotero kuti nkosatheka ngakhale kudzuka pabedi. Ichi ndi chisonyezo cha maphunziro olondola. Ngati tsiku lotsatira minofu yanu yam'mimba sinakupwetekeni, ndiye kuti mumangophunzitsa zina zake, koma osapumira. Nthawi yabwino yophunzitsira - osapitilira kawiri pa sabata, kwa oyamba kumene ndipo kamodzi kokwanira.
Mfundo yotsatira yofunika ndikulimbitsa voliyumu. Ambiri amatenga zikwizikwi, mokhulupirira mopanda nzeru kuti izi zimapangitsa minofu ya m'mimba kukhala yotchuka, ndipo mafuta am'mimba adzawotcha. Ichi ndi malingaliro olakwika wamba. Kuwotcha mafuta kwanuko kulibe... Pazifukwa izi, ma abs akuyenera kuphunzitsidwa kalembedwe kabwino ka mphamvu - 2-4 machitidwe obwereza 10-15. Ndibwino kuwonjezera zinthu zosasunthika monga bala kapena zingalowe m'malo, izi zimapangitsa kuti abs ikhale yolimba komanso m'chiuno mwachepa.
Kugawa katundu
Mukamapanga pulogalamu yolimbitsa thupi kunyumba kwa atolankhani, ndikofunikira kugawa bwino katundu sabata yonse yophunzitsira. Simuyenera kuphunzitsa abambo anu tsiku lisanachitike msana kapena miyendo yanu. Simudzakhala ndi nthawi yoti mubwezeretse, ndipo kubisala kapena kuchita chiwembu chakufa ndi "kuphedwa" ndi lingaliro loipa. Katundu wambiri amagwera pamtambo, ndipo mukamagwira ntchito zolemera kwambiri, zimadzaza ndi kuvulala.
Kulemera thupi ndikwabwino, koma zida zowonjezera zidzafunika kuti mupite patsogolo kwambiri. Zitha kukhala zolemera komanso zopepuka kuti mupange masewera olimbitsa thupi ngati zikwapu pang'ono.
Njira yabwino ndiyokulumikizira atolankhani, mothandizidwa nayo mutha kukweza minofu ya rectus abdominis, ma lats, ma pectorals ndi ma deltas amkati. Amagulitsidwa pamasewera aliwonse otsika mtengo ndipo ndiotsika mtengo. Ngati mpira wamankhwala wagona pakhomo, ndizabwino, ndipo ngati bala yopingasa ikulendewera mchipinda kapena pabwalo, ndibwino. Zochita zolimbitsa thupi mu nkhokwe, ndizosiyanasiyana komanso zopindulitsa momwe maphunziro adzakhalire.
Gawani katunduyo mofanana - phunzitsani onse apamwamba ndi apansi. Minofu ya oblique yam'mimba siyeneranso kunyalanyazidwa.
Anthu ambiri amawona kuti m'munsi mwa m'mimba ndizovuta ndipo amakweza miyendo yambirimbiri. Ichi ndi lingaliro lina lolakwika. Mpumulo wa ma cubes awiri apansi ndi 90% kutengera kuchuluka kwamafuta pamimba. Ngati mafuta osanjikiza anu ndi akulu, palibe kuchuluka kwamaphunziro owonjezera omwe angakuthandizeni.
Kulimbitsa thupi
Phunzitsani kwambiri. Makina osindikizira ndi gulu laling'ono lam'mimba; simuyenera kuthera nthawi yochuluka ndikuphunzira. Ngati mumagwira ntchito bwino, ndikuphunzitsa abambo anu kunyumba, mutha kuzichita mosavuta mphindi 20-30.
Atsikana ayenera kusamala pophunzitsa minofu ya oblique yam'mimba. Ngati ali ndi hypertrophied, zimawonekera m'chiuno mokulirapo. Palibe atsikana omwe amafuna izi. Minofu ya oblique ndi yaying'ono ndipo safuna ntchito yambiri. Achitireni zolimbitsa thupi kamodzi mu njira 3-4 kamodzi pa sabata. Izi zidzakhala zokwanira kuti minofu ikhale yabwino, koma osakweza voliyumu.
Sikofunika kuchita zolimbitsa thupi zapadera za abs - ndizogwirizana ndi gulu lililonse laminyewa. Izi ndizowona pakuchita masewera olimbitsa thupi kunyumba komanso masewera olimbitsa thupi. Zochita za Abs ndi njira yabwino yotenthetsera komanso kuziziritsa. Muthanso kuzichita pakati pa magulu amitundu ina.
Chinyengo chokha pakadali pano ndikuti simuyenera kusunthira abs mukatha kuphunzitsa miyendo yanu. Choyamba, mwathera kale mphamvu zanu zonse, ndipo sizokayikitsa kuti kulimbitsa thupi kudzakhala kopindulitsa. Chachiwiri, zolimbitsa mwendo zimawonjezera kupsinjika kwam'mimba. Kuchita masewera olimbitsa thupi m'mimba kumatha kukulitsa vutoli. Zokokana mu rectus abdominis minofu, kufooka ndi kumva kunyansidwa ndizotheka. M'kupita kwanthawi, chiopsezo cha nthenda ya umbilical imakula.
Pulogalamu ya atsikana
Pofunafuna m'mimba mosasunthika, atsikana nthawi zambiri amadzitopetsa okha ndikuphunzitsidwa m'mimba mosazindikira, osazindikira kuti minofuyi imatenga nthawi kuti ipole, ndipo kuwotcha mafuta sikudalira kulimbitsa thupi.
Pansipa pali pulogalamu yolimbitsa thupi ya atsikana sabata iliyonse, yomwe ili yoyenera kwa azimayi onse omwe amachita masewera:
| Nambala yolimbitsa thupi 1 | ||
| Ziphuphu pamakina osindikizira atagona pansi | 4x15 |  |
| Kwezani miyendo yanu mutagona pansi | 4x15 |  |
| Kugubuduza pa chojambula chosindikizira | 3x10 |  © splitov27 - stock.adobe.com |
| Thabwa chigongono | Masekondi 30-60 |  © Makatserchyk - stock.adobe.com |
| Nambala yolimbitsa thupi 2 | ||
| Situp | 4x15 |  |
| Kuthamanga pamalo abodza | Masekondi 30-45 |  © logo3in1 - stock.adobe.com |
| Mbali yam'mbali | Masekondi 30-60 mbali iliyonse |  © ikostudio - stock.adobe.com |
| Zingalowe | 10 mpaka pazipita |  |
Njira ina yabwino yochitira kunyumba popanda zida zina zowonjezera:
© artinspiring - stock.adobe.com
Apa masewera 1-5 amachitidwa modabwitsa 3x10-15.
Dongosolo lochitira kunyumba kwa amuna
Ngati mumachita masewera olimbitsa thupi nthawi zonse ndikuchita masewera olimbitsa thupi monga ma deadlifts, squats, makina osindikizira mabenchi, ndi mizere yopindika, ndiye kuti palibe chifukwa chovutikira kuti muphunzitse abs yanu. Pazochitikazi, amachita pafupifupi 20% ya ntchitoyi. Komabe, ngati mukufuna kulimbitsa thupi komanso kutchuka kwanu, pulogalamu yapadera yophunzitsira atolankhani amuna idzakuthandizani:
| Nambala yolimbitsa thupi 1 | ||
| Kupotoza ndi kulemera kwina | 3x10-12 |  © fizkes - stock.adobe.com |
| Mwendo wopachikidwa ukukwera | 3x15 |  |
| Kugubuduza pa chojambula chosindikizira | 3x10-12 | © splitov27 - stock.adobe.com |
| Pulogalamu Yolemera | Masekondi 60-90 |  |
| Nambala yolimbitsa thupi 2 | ||
| Kupindika ndi miyendo yokwezedwa | 3x12 |  © chika_milan - stock.adobe.com |
| Kuthamanga pamalo abodza | 3x15 | © logo3in1 - stock.adobe.com |
| "Opukuta" | 3x12 |  |
| Mbali yam'mbali | Masekondi 60-90 mbali iliyonse | © ikostudio - stock.adobe.com |
