Ndondomeko Yophunzitsira Kulimbitsa Thupi Mlungu uliwonse

Tebulo ili la masewera olimbitsa thupi la masiku 7 lingakuthandizeni kukhala ndi zizolowezi zolimbitsa thupi nthawi zonse komanso kugawa mokwanira maphunziro ndi kupuma tsiku lililonse. Nayi zomwe zakonzedwa tsiku lililonse mu ndondomekoyi:

Lolemba: Cardio

Kodi njira yabwino yoyambira sabata ndi iti kuposa kuchita masewera olimbitsa thupi olimbitsa thupi? Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 45, monga kuthamanga, kukwera njinga, kapena kuyenda. Izi ziyenera kuchitika pang'onopang'ono, zomwe zikutanthauza kuti mutha kulankhula mukamachita masewera olimbitsa thupi koma mukutuluka thukuta.
Mwachidule, kugunda kwa mtima wanu kuyenera kukhala pakati pa 64% ndi 76% ya kugunda kwa mtima wanu kwakukulu, malinga ndi Centers for Disease Control and Prevention (CDC). Lamulo labwino lopezera kugunda kwa mtima wanu kwakukulu ndikuchotsa zaka zanu kuchokera pa 220. Mwachitsanzo, ngati muli ndi zaka 30, kugunda kwa mtima wanu kwakukulu kudzakhala 185 beats pa mphindi (bpm). Chifukwa chake, kugunda kwa mtima wanu komwe mukufuna kuyenera kukhala pakati pa 122 bpm ndi 143 bpm panthawi yochita masewera olimbitsa thupi.
--Ubwino wina wa Maphunziro a Cardio?

Lachiwiri: Thupi Lapansi

Maseti atatu obwerezabwereza 10 a masewero otsatirawa akulangizidwa (pumulani kwa mphindi imodzi pakati pa seti iliyonse ndipo yang'anani kwambiri kuti kupuma kwanu kukhale kokhazikika, kupuma mozama kungathandize kukhazika mtima pansi bwino)
Kwa oyamba kumene, kuwonjezera kulemera sikuyenera kukhala chisankho choyamba. Asanayambe kuchita zimenezo, ayenera kukonza mayendedwe awo ophunzitsira mpaka atadziwa bwino mayendedwe ophunzitsira ndipo amatha kumaliza maphunzirowo momasuka. Izi ndizofunikira kwambiri, chifukwa zimatha kupewa kuvulala. Pambuyo pake, ndi nthawi yoti muwonjezere kulemera kokwanira kuti ma reps anu omaliza azitentha minofu yanu ndikupangitsa mtima wanu kugunda.

• Kugona m'magulumagulu:Dzichepetseni pansi ngati kuti mukukhala pampando. Imani ndi mapazi otalikirana m'lifupi ngati mapewa, mapazi ali pansi. Kankhirani kumbuyo kuti muyime.
--Ndi Squat uti amene ali "Mfumu ya Mphamvu"?

• Kukweza anthu akufa: Mapazi ali kutali ngati mapewa, kankhirani chiuno kumbuyo, pindani mawondo pang'ono, kenako pindani patsogolo. (Sungani msana wanu molunjika) Gwirani barbell kapena dumbbell m'manja mwanu. Kwezani zolemera zolemera pokankhira chiuno chanu patsogolo pamene msana wanu uli wosalala. Pang'onopang'ono chepetsani kulemera pansi.
•Kuthamanga kwa Chiuno: Khalani pansi ndi mapewa anu kumbuyo kwanu pa benchi kapena pampando wokhazikika. Mukaika mapazi anu pansi, kankhirani m'chiuno mwanu mmwamba ndikufinya mapewa anu mpaka mawondo anu atakhala pa ngodya ya madigiri 90. Tsitsani m'chiuno mwanu kubwerera pansi.
• Lunge: Imani mogawanika kotero kuti phazi limodzi likhale mamita angapo patsogolo pa linzake. Muzisunga thupi lanu lowongoka, pindani mawondo anu mpaka bondo lanu lakumbuyo litafika mainchesi angapo kuchokera pansi ndipo ntchafu yanu yakutsogolo igwirizane ndi pansi. Bwererani ku malo oyambira kudzera m'zidendene zanu. Chitani izi mbali zonse ziwiri.

Chidziwitso chachidule: Musanayambe maphunziro olimbitsa thupi, ndikofunikira kukhala ndi mphindi 10 mpaka 15 mukutenthetsa thupi kuti mupewe kuvulala. Kutambasula thupi mwamphamvu kumalimbikitsidwa (ganizirani kukweza mawondo ndi kukanda m'chiuno) kuti magazi aziyenda kupita ku minofu ndikusuntha mafupa kudzera munjira zonse zoyendetsera thupi.

Lachitatu: Thupi Lapamwamba ndi Pakati Pamtima

Mukamaliza kutenthetsa thupi lanu, mudzagwiritsa ntchito biceps, triceps, ndi pecs yanu ndi mayendedwe atatu osiyanasiyana:

•Kupindika kwa Biceps:Gwirani dumbbell m'dzanja lililonse (kapena barbell m'manja onse awiri) ndi zigongono zanu m'mbali mwanu ndipo manja anu atatambasulidwa molingana ndi pansi. Pindani zigongono zanu, sunthani kulemerako pamapewa anu, ndikubwerera pamalo oyambira.
•Kuthira mu Triceps:Khalani pampando kapena pa benchi ndipo gwirani m'mphepete mwa chiuno chanu. Kwezani chiuno chanu kuchokera pampando ndikutsitsa thupi lanu kuti zigongono zanu zipinde pa ngodya ya madigiri 45 kapena 90. Dzikankhireni kubwerera ku malo oyambira.
•Chifuwa Chosindikizira:Gonani chagada pa benchi ndi mapazi anu pansi ndipo gwirani dumbbell m'dzanja lililonse (kapena gwirani barbell ndi manja onse awiri). Manja anu ali molunjika ku thupi lanu, manja anu akuyang'ana patsogolo, tambasulani zigongono zanu ndikukweza kulemera mmwamba. Chepetsani kulemera kuti mubwerere pamalo oyambira.

Chitani masewera olimbitsa thupi nthawi 10, pumulani kwa mphindi imodzi pakati pa masewera onse, kwa ma seti atatu onse.

Lachinayi: Kupuma Mwachangu ndi Kuchira

Masiku atatu otsatizana ophunzitsira adzakusiyani mukudzuka mopweteka lero, choncho pumulani lero ndipo perekani thupi lanu nthawi yoti lichire. Malinga ndi ACSM, kupweteka kwa minofu kumachitika chifukwa cha kung'ambika kwa minofu komwe kumachitika chifukwa cha masewera olimbitsa thupi, ndipo ngakhale izi zikumveka ngati zodetsa nkhawa, ndi chinthu chabwino ndipo zikutanthauza kuti minofu yanu idzachira bwino kuposa kale.
"Popanda [masiku opumula], mutha kuwononga minofu ndi minofu yolumikizana monga tendon ndi ligaments," akutero Erin Mahoney, mphunzitsi wovomerezeka, komanso woyambitsa EMAC Certifications. Izi zimawonjezera chiopsezo chanu chovulala ndipo zimalepheretsa minofu yanu kumanga mphamvu.
Ngati simukumva kupweteka kwambiri kapena kutopa, ndi bwino kuchita masewera olimbitsa thupi ngakhale masiku opuma. Kuyenda kapena kutambasula thupi n'koyenera ndipo kumachepetsa kulimba kwa minofu mukamaliza kuchita masewera olimbitsa thupi.

Lachisanu: Thupi Lotsika Lokhala ndi Kuyang'ana Kwambiri pa Kunenepa Kwambiri

Mukatha tsiku lopuma, konzekerani kuyambiranso kugwiritsa ntchito minofu ya miyendo yanu -- nthawi ino mukuyang'ana kwambiri pa glutes (yomwe imatchedwanso chiuno). Kuti muyambe kuchita masewera olimbitsa thupiwa, tikukulimbikitsani kuti mutenthetse msana wanu ndi masewera olimbitsa thupi asanu olimbana ndi kukana, monga squats, glute bridges, ndi clamshells, kwa maulendo atatu.
Thupi lanu likayamba kutentha, mudzayamba kuchita masewera olimbitsa thupi ndi zolemera. Kubwerezabwereza 10 kumalimbikitsidwa pa maseti atatu a masewera olimbitsa thupi okhala ndi hinged (monga deadlifts, hip thrusts, ndi single-leg hip thrusts) omwe amalunjika ku glutes ndi hamstrings yanu.
Ngakhale kuti mphamvu yowonjezera ndi imodzi mwa ubwino wa masewera olimbitsa thupi, imapereka zambiri kuposa zimenezo.

Loweruka: Thupi Lapamwamba

Pa masewera olimbitsa thupi anu omaliza a sabata ino, ndikupangira kuti muyang'ane kumbuyo ndi mapewa anu. Monga momwe zinalili tsiku lapitalo, muyenera kulimbitsa minofu yanu poyilimbitsa musanayambe kunyamula zolemera.
Kenako, mudzachita masewera olimbitsa thupi asanu olemera kwa ma reps 10 ndi ma seti atatu. Masewera olimbitsa thupi awa akuphatikizapo:

•Chosindikizira cha Mapewa:Khalani kapena imani ndi dumbbell m'dzanja lililonse kutalika kwa phewa, manja akuyang'ana kunja, zigongono zikuwerama pa ngodya ya madigiri 90. Kankhirani kulemera mmwamba mpaka manja anu atawongoka ndipo kulemerako kukukhudza pamwamba. Pang'onopang'ono tsitsani mpaka poyambira.
•Kukweza kwa Pambali:Mutaimirira kapena mutakhala ndi dumbbell m'dzanja lililonse, manja ali m'mbali mwanu, gwiritsani ntchito mtima wanu, ndipo pang'onopang'ono mukweze kulemerako kumbali imodzi mpaka manja anu atagwirizana ndi pansi. Bwererani pang'onopang'ono pamalo oyambira.
•Ntchentche Yobwerera M'mbuyo:Imani ndi mapazi anu otalikirana ngati mapewa anu, muwerama pang'ono m'chiuno, ndipo gwirani dumbbell m'dzanja lililonse. Kwezani manja anu m'mbali mwanu, ndikufinya mapewa anu pamodzi. Bwererani ku malo oyambira.
• Mzere wa Dumbbell wokhala ndi mkono umodzi:Ikani dzanja limodzi pansi pa phewa ndi mkono wowongoka pa benchi. Ikani bondo lofanana pa benchi ndi mwendo wina pambali, ndi phazi losalala pansi. Gwirani dumbbell m'dzanja lina, kwezani zigongono zanu m'mbali mwanu mpaka zigwirizane ndi pansi. Tsitsani ndikubwerezanso mbali inayo.
•Kukoka pansi kwa Lat:Pogwiritsa ntchito pulley, gwirani chingwecho ndi manja anu akuyang'ana kunja ndi mapewa anu atapatukana. Onetsetsani kuti mwakhala pa benchi kapena mwagwada pansi. Kenako, kokerani chingwecho pansi kupita pachifuwa chanu ndikubwerera pang'onopang'ono pamalo oyambira.

Lamlungu: Tsiku Lopuma ndi Kuchira

Inde, lero ndi tsiku lopumulanso, mutha kuchita masewera olimbitsa thupi osavuta kuyenda kapena kutambasula monga mwachizolowezi, kuti minofu ndi thupi lanu lizichira bwino ndikupumula. Inde, kutenga tsiku lonse lopumula kuli bwino! Masiku onse opumula otanganidwa komanso opumula mokwanira ndi ofunikira kwambiri mu dongosolo la maphunziro a sabata iliyonse, ngati musamala thupi lanu, chilichonse chidzakhala bwino!