Kaya mungayime pa malo ochitira masewera olimbitsa thupi ati, mupeza zida zambiri zolimbitsa thupi zomwe zimapangidwa kuti zifanane ndi njinga, kuyenda, ndi kuthamanga, kayaking, kupalasa bwato, skiing, ndi kukwera masitepe. Kaya ndi injini kapena ayi, zomwe zimagwiritsidwa ntchito pamalonda ngati malo ochitira masewera olimbitsa thupi kapena kugwiritsa ntchito kunyumba pang'ono, zidazi zimapereka Mapulogalamu Oyenera a Cardio Workout omwe amawotcha mphamvu ndi mafuta. Kuphatikiza apo, mutha kuchita maphunziro anu onse m'nyumba popanda kusintha kwa nyengo.
Ndiye Ndi Mitundu Yanji ya Zipangizo Zolimbitsa Thupi Zomwe Zilipo?
Mitengo imayambira pa madola mazana angapo mpaka madola zikwi zingapo, kutengera ngati chipangizocho ndi chamagetsi kapena chokonzedwa, komanso ngati chili ndi zowonjezera zina, kuphatikiza koma osati kokha muyeso wa kugunda kwa mtima, kuwerengera ma calories, nthawi yochita masewera olimbitsa thupi, ndi zina zambiri. Ngakhale kuti deta iyi ndi yongogwiritsidwa ntchito kokha ndipo si yolondola mokwanira, sizimaletsabe kukupatsani ndemanga zabwino, kukudziwitsani kuchuluka kwa zomwe mwadya kapena kuchita masewera olimbitsa thupi. Deta iyi imakhala yofunika kwambiri makamaka mukakhala ndi malangizo ena oletsa kuchita masewera olimbitsa thupi kuchokera kwa dokotala wanu.
Nazi mitundu yosiyanasiyana ya zida zolimbitsa thupi, kuphatikizapoKuthamanga kwa mtimandiKuphunzitsa mphamvu.
Treadmill ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi poyenda ndi kuthamanga pa liwiro lililonse lomwe mungakonde - zomwe ndi zabwino kwa aliyense amene amakonda kuchita masewera olimbitsa thupi m'nyumba kapena amene sakonda kuchita masewera olimbitsa thupi panja. Ntchito ya mtima ndi mapapo imagwira ntchito yofunika kwambiri pakukweza thanzi lanu lonse, ndipo thanzi labwino la mtima ndi kupuma ndilo maziko a masewera olimbitsa thupi aliwonse. Nthawi yomweyo, treadmill ingaperekenso masewera olimbitsa thupi abwino apakati ndi mwendo, makamaka pamene kutsamira kwakhazikika, ingagwiritse ntchito bwino kulemera kwanu kuti ikonze mphamvu ya masewera olimbitsa thupi. Ndi mapulogalamu okonzedweratu ndi kusintha kwanu, mutha kusankha pakati pa kuthamanga kwapakati, maphunziro ofulumira, kapena masewera olimbitsa thupi amphamvu kwambiri kutengera momwe treadmill imagwirira ntchito.
Treadmill yabwino imafunika kulinganiza magwiridwe antchito ndi chitetezo.A console yosavuta komanso yosavuta kugwiritsa ntchitondi kuwunika deta ya kugunda kwa mtima, ma calories, mtunda, ndi zina zotero,kusintha kwa kupendekera, bolodi lothamanga lolimba komanso losinthasinthazophikira,mota yogwira ntchito bwino komanso yolimba, ndi zina zambiri, kusankha treadmill yoyenera kungapangitse kuti maphunziro anu akhale amphamvu kwambiri.
Pa masewera olimbitsa thupi a cardio m'malo ochepa, makina opalasa ndi chisankho chabwino. Mwa kutsanzira kupalasa panja kuti thupi lonse ligwire nawo ntchito pa maphunzirowa, ndi bwinochipangizo cholimbitsa thupi chomwe chimaphunzitsa ziwalo zonse za thupiSikuti mungangowonjezera thanzi lanu pochita masewera olimbitsa thupi pogwiritsa ntchito chipangizochi, komanso nthawi yomweyo, mutha kuchita masewera olimbitsa thupi abwino a miyendo ndi manja. Mutha kuchita masewera olimbitsa thupi okhazikika komanso okhazikika pamlingo woyambira pazifukwa zosiyanasiyana zophunzitsira.
Monga tonse tikudziwa, kuthamanga nthawi zonse kwakhala njira yophunzitsira cardio yolemera kwa anthu omwe ali ndi mawondo ovulala komanso olemera kwambiri. Kubadwa kwa makina ozungulira kwathetsa vutoli bwino kwambiri.Imayesa kuthamanga popanda kukhudza bondo, ndipo imagwirizanitsa bwino manja ndi thupi kuti ichite masewera olimbitsa thupi lonse. Imalola kuti pakhale masewera olimbitsa thupi amphamvu kwambiri posintha kukana ndi kutsetsereka. Ikani kukana kwakukulu kwa thupi lapamwamba ndikugwiritsa ntchito chogwirira cholumikizidwa pochita masewera olimbitsa thupi, kumbali inayo mutha kukhazikitsa kukana kosiyana kapena kutsetsereka kotsamira kuti muyang'ane kwambiri pa maphunziro a thupi lanu la pansi.
Ngakhale kuti ili ngati njinga yanthawi zonse, imasiyana kwambiri ndi ntchito yake, yomwe nthawi zambiri imagwiritsidwa ntchito muchipinda chochitira masewera olimbitsa thupi pa njingandipo ndioyenera kuchita masewera olimbitsa thupi amphamvu m'maguluNjinga yozungulira ilibe zofooka zina za njinga, monga chitetezo ndi kupweteka kwa nthawi yayitali m'chiuno, zomwe zasinthidwa pa njinga yozungulira. Njinga yozungulira ndi kapangidwe ka sayansi koyesera ndipo imagwiritsa ntchito njira yopangira makina opangira. Ndi yoyenera thupi la munthu, silimavutitsa m'chiuno, ndipo imathanso kukwaniritsazotsatira zabwino kwambiri za thanzi.
Kuwonjezera pa kupereka mphamvu yokwanira yokwera njinga kudzera mu flywheel, njinga zozungulira zodziwika bwino zimathandizanso kusintha mphamvu (kukana) m'njira ziwiri -MabulekindiKukana kwa MaginitoKawirikawiri,Mabasiketi ozungulira oyendetsedwa ndi mabuleki ndi otsika mtengo, ndipo oyendetsedwa ndi maginito ndi olimba kwambiri.
Njinga zowongoka zimapereka njira yabwino kwambiri yokwera njinga zamkati zomwe sizikhudza kwambirikutsanzira njinga yapamsewu koma popanda chifukwa chotuluka panjaNjinga yamkati idzagwira ntchito mofanana m'mapapo ndi m'munsi mwa thupi lanu -Minofu yonse m'thupi la pansi kwenikweni imayang'aniridwa (makamaka pamene pali kukana kwakukulu).
Mosiyana ndi thukuta lalikulu la njinga zozungulira, njinga zolimbitsa thupi (Upright Bike & Recumbent Bike) ndizoyenera kwambiri pa ntchito zosiyanasiyana, poganizira kupumula ndi kuchita masewera olimbitsa thupi. Nthawi zambiri, njinga zolimbitsa thupi zimakhala ndi cholumikizira cha ntchito zambiri chowongolera kukana, kuyang'anira kugunda kwa mtima, kudya ma calories, ndi zina zambiri zolimbitsa thupi.
Mungagwiritse ntchito njinga yochita masewera olimbitsa thupi yogona pansi kuti muchepetse kutopa, kutopa komanso kuchita masewera olimbitsa thupi pang'ono chifukwa cha matenda a mtima.
Makina a Hack Squat adapangidwa kutiamakulolani kuchita mayendedwe a squat motsindika ntchafu kuti muwapatule ndikulimbitsaNgakhale cholinga choyambirira cha kapangidwe ka zidazo chinali kulunjika minofu ya quadriceps, mutha kulunjika bwino minofu iliyonse ya mwendo mwa kusintha malo a phazi. Mutha kugwiritsa ntchito Hack Squat Machine kutiYesetsani kulunjika mbali iliyonse ya minofu yakutsogolo ndi yakumbuyo mwa kuyika mapazi anu patsogolo kapena kumbuyo papulatifomu.
Kukhala ndi choyikira magetsi ndi chinthu chofunikira kwambiri pa zida zophunzitsira mphamvu zomwe muyenera kukhala nazo. Kaya mukuchitaCrossFit, Kukweza mphamvu, Kukweza Zolemera pa Olimpikikapena kungofuna kumanga minofu ndikuwotcha mafuta,Choyikapo magetsi ndi chida chabwino kwambiri chokwaniritsira zolinga zanu zolimbitsa thupi. Imakulolani kuchita chilichonse kuyambira kunyamula katundu mpaka kungokhala pansi kuchokera kutalika kosiyanasiyana, podziwa kuti mutha kusiya katunduyo mukakhala pachiwopsezo. Mutha kuchita mayendedwe aliwonse olemera ndi mtendere wamumtima chifukwa cha mipiringidzo yoteteza komanso kutalika kosinthika kwa katundu/kutsitsa katundu.
Makina a Cable Crossover ndiena mwa makina olimbitsa thupi ogwiritsidwa ntchito kwambiri masiku ano- dzina lawo lodziwika bwino lakuti "crossover" limachokera ku mfundo yakuti amapatsa wogwiritsa ntchito mwayi wochita maulendo apadera pachifuwa omwe amawona mikono ikuwoloka pakati, pomwe kuchitapo kanthu ndi chimodzi mwa zinthu zomwemasewera olimbitsa thupi ambirimbiri omwe mungachite pa makina awa, ngakhale kuti ndiyo yotchuka kwambiri.
Zimene chipangizochi chingagwiritsidwe ntchitoSitimayi imadalira kwathunthu cholinga cha maphunziro a wochita masewera olimbitsa thupi-monga momwe mungagwiritsire ntchito mtanda wopingasa kuchita masewera olimbitsa thupi aliwonse omwe mungaganizire. Pogwiritsa ntchito mabenchi ena ochitira masewera olimbitsa thupi, mutha kugwiritsa ntchito mtanda wopingasa kuti muchite mayendedwe onse omwe alipo ndikuyika katundu wokhazikika ku minofu kudzera mu chingwecho.
Makina a Smith ndi choyikapo chopangidwa mwapadera chokhala ndi ma barbell omangidwa mkati - mungagwiritse ntchitokunyamula mbale zolemera ndikuchita masewera olimbitsa thupi aliwonse a barbell popanda kuvulala. Ma rail okhazikika angakuthandizeni kukhazikika bwino pa bala, ndipo chogwirira chachitetezo chokhala ndi malo ambiri pafupi ndi rail chimakupatsani mwayi wotisiyani kuchita maphunziro aliwonseGwiritsani ntchito makina a Smith kuti muwongolere minofu yonse m'thupi lanu, kutengera masewera olimbitsa thupi omwe mwasankha kuchita. Makina a Smith ndinjira yabwino kwambiri yochitira masewera olimbitsa thupi a barbell popanda kuwononga ndalama zambiri, popanda kufunikira kwa wowonera.
Benchi yosinthika mwina ndibenchi lolemera lodziwika bwinomu masewero olimbitsa thupi, ndipo mpando wosinthika ndi kumbuyo zimathandiza ogwiritsa ntchitokuchita masewera olimbitsa thupi aliwonse a benchpressndi ma barbell kapena ma dumbbellsChifukwa cha kuchuluka kwake kosinthika, mutha kugwiritsa ntchitochitani masewera olimbitsa thupi osiyanasiyana pamodzi ndi zida zophunzitsira zambirimongaChingwe MachineorChidebe cha Mphamvukuphunzitsa magulu a minofu ya thupi lapamwamba monga chifuwa, triceps, mapewa, ndi msana.
Nthawi yotumizira: Sep-28-2022