Ziribe kanthu kuti mumayitanira, mudzapeza zida zolimbitsa thupi zopangidwa kuti ziziyenda, kuyenda, ndi kuthamanga, kaya ndikuyenda, kuyenda, komanso kukwera masitepe. Katswiri wazamankhwala kapena tsopano salinso, wogwirizanitsidwa ndi malonda a Fitness Center kapena kuwunika kwawo, zidazi zimapereka mapulogalamu oyenera a Cardio Workio Worsout Yoyatsa Mphamvu ndi Mafuta. Zowonjezera, mutha kuchita maphunziro anu onse omwe mulibe nyengo yosinthika.
Ndiye ndi mitundu yanji yamitundu yomwe ilipo?
Mitengo isachokera ku madola mazana angapo ku madola masauzande angapo, kutengera ngati chipangizocho chiri chokha kapena champhamvu, komanso chosawerengeka, nthawi yolimbitsa thupi, komanso zolimbitsa thupi. Ngakhale tsatanetsatanewu ndi woti afotokozere okha ndipo sakulondola kwathunthu, sawaletsa kuti asakupatseni ndemanga, ndikudziwitsani kuchuluka kwa zomwe mwadya kapena kuchitidwa. Izi zimayamba kufunikira makamaka mukakhala ndi njira zoperewera kwa dokotala.
Otsatirawa ndi mitundu ina ya zida zolimbitsa thupi, kuphatikizaMtimandiKuphunzitsa Kulimbitsa Mphamvu.
Kutentha kwake ndi njira yapamwamba kwambiri yoyendera masewera olimbitsa thupi nthawi iliyonse yomwe mungayankhe bwino - ndizabwino kwa aliyense yemwe amakonda kugwira ntchito m'nyumba kapena amaletsa panja. Ntchito ya Pactio-Plmonory imathandizanso kukonza kulimbitsa thupi kwanu kokwanira, ndipo kulimba kwa khadi yabwino ndi mwala wapadera uliwonse. Nthawi yomweyo, kugonjetsedwa kumathanso kupereka masewera olimbitsa thupi abwino komanso mwendo, makamaka pamene chithunzicho chikakhazikitsidwa, chimatha kugwiritsa ntchito kulemera kwanu kukonzanso kulimba. Ndi mapulogalamu otsogola ndi kusintha kwa chizolowezi, mutha kusankha pakati pa kukula kwapakatikati, kumaphunzitsidwa mwachangu, kapena katswiri wolimba kwambiri malinga ndi magwiridwe antchito.
Chachikulu chopindika chofunikira kusamala magwiridwe antchito ndi chitetezo.A Zosavuta komanso zosavuta kugwiritsa ntchitoNdi kuwunika kwa deta ya kuchuluka kwa mtima, zopatsa mphamvu, mtunda, etc.,Kusintha kwa mawonekedwe, Bodi lolimba komanso losinthikaKuthana ndi mavuto,mota komanso mota, ndipo zina zambiri, kusankha koyenera kumatha kupanga njira yanu yophunzitsira kwambiri.
Kwa khadio masewera olimbitsa thupi pamalo ochepa, makina oyenda ndi chisankho chabwino. Mwa kusanja zakunja kuti muchite bwino kutenga nawo gawo, ndizida za Cardio zomwe zimasiyidwa pafupifupi madera onse a thupi. Osangosintha kulimba kwanu pophunzirira chipangizochi, koma nthawi yomweyo, mutha kupeza miyendo yayikulu ndi zolimbitsa thupi. Mutha kugwira ntchito yokhazikika komanso yapakatikati pa gawo loyambira.
Monga tonse tikudziwa, kuthamanga kwakhala njira yophunzitsira yamphamvu ya anthu omwe ali ndi kuvulala kwa bondo komanso kulemera kolemera. Kubadwa kwa makina a elliptical kwathetsa vutoli.Amangirirani popanda kukhumudwitsa khondo, ndipo imagwirizanitsa manja ndi thupi ndi thupi lolimbitsa thupi. Amalola kuti muphunzitse kwambiri kukula mwa kusintha ndi malo otsetsereka. Khazikitsani kukana kwakukulu kwa thupi lam'mwamba ndikugwiritsa ntchito chogwiritsira ntchito chogwiritsira ntchito synergist maphunziro, mbali inayo mutha kukhazikitsa mosiyanasiyana kapena malo otsetsereka kuti muyang'ane pa maphunziro a thupi lanu lakunsi.
Ngakhale zili ngati njinga wamba, ndizosiyana kwambiri pantchito, zomwe zambiri zimagwiritsidwa ntchito muchipinda choyendandipo aliOyenera masewera olimbitsa thupi kwambiri m'magulu. Njinga yotsekemera ilibe zolakwa za njinga, monga chitetezo komanso kuvutika kwa nthawi yayitali m'chiuno, komwe kwakhala kukuyenda bwino pa njinga yozungulira. Kutulutsa njinga ndi kapangidwe ka sayansi ndikukhazikitsa njira yamisinkhu yopanga. Ndizoyenera kwa zofuna za anthu, sizivuta chiuno, ndipo chitha kukwaniritsaZovuta Zakutha.
Kuphatikiza pa kupereka ndalama zingapo zotsutsana ndi ntchentche, njinga zopindika zopindika zimathandiziranso mphamvu (kukana) munjira ziwiri -MadzenjendiKukana Magnetic. Nthawi zambiri,Njinga zoyendetsedwa ndi ma spiked zimayenda bwino kwambiri, ndipo magnetic-olamulidwa ndi olimba.
Bike yowongoka imapereka mtundu wotsika kwambiri wamkati wa inroorKusanja njinga yamsewu koma osapita kunja. Njinga yamtundu wa m'nyumba imagwira mapapu anu ndikutsikira thupi lofanana -minofu iliyonse yomwe ili m'thupi lam'munsi ili poyang'ana (makamaka pokana).
Yosiyana ndi sexase yopukutira njinga zopindika, zolimbitsa thupi (njinga zowongoka & njinga zoyambiranso) ndioyenera kugwiritsa ntchito njira zambiri, poganizira zonse ziwiri. Nthawi zambiri, njinga zolimbitsa thupi zimakhala ndi conicle yogwira ntchito mosiyanasiyana chifukwa chosintha, kuwunika kuchuluka kwa mtima, kugwiritsa ntchito mankhwala a calorie, komanso deta ina yamakono.
Mutha kugwiritsa ntchito njinga yochita masewera olimbitsa thupi kuti musunthe, nthawi yayitali komanso mpaka kocheperako.
Makina a Squat Squat adapangidwa kutiLolani kuti muchepetse mayendedwe a squat ndi kutsindika pa ntchafu zopatula ndikulimbikitsani. Ngakhale cholinga choyambirira cha zida za zida ndikuyang'ana ku Quadriceps, mutha kuthana ndi minofu iliyonse ya mwendo posintha mawonekedwe. Mutha kugwiritsa ntchito makina a squatTangangani gawo lililonse la minofu yakutsogolo ndi kumbuyo kwa miyendo yanu ndikuyika mapazi anu patsogolo kapena kumbuyo papulatifomu.
Kuchepa kwamphamvu kuli koyenera kukhala chinthu chofunikira kwambiri cha zida zophunzitsira zomwe muyenera kukhala nazo. Kaya mukuchitaMwala oyala, Kuphulika, Kulemera kwa Olimpiki, kapena ndikungoyang'ana kuti mupange minofu ndikuwotcha mafuta,Cholinga champhamvu ndi chida chabwino kuti mukwaniritse zolinga zanu. Zimakupatsani mwayi kuti muchite chilichonse chifukwa chofa kuti mudzipatuke pamitengo yosiyanasiyana, otetezeka pakudziwa kuti mutha kugwetsa katunduyo mukakhala pachiwopsezo. Mutha kuchitapo kanthu kambiri kambiri kwa barbell ndi mtendere wa m'maganizo chifukwa cha chitetezo choletsa komanso chosinthika / kutsitsa kutalika.
Makina a Crosever Stover ndizina mwazomwe zimakonda kwambiri makina okwanira- dzina lawo lodziwika "limachokera kuti amapereka wogwiritsa ntchito kuti azitha kuchita ndege yapadera yomwe imawona mikono yamanja pakati, pomwe chochitika chimodzi chaMazana azamasewera omwe mungachite pamakinawa, ngakhale ndi wotchuka kwambiri.
Zomwe chipangizo ichi chitha kugwiritsidwa ntchitositima imatengera cholinga chophunzitsira cha ochita masewera olimbitsa thupi-Monga momwe mungagwiritsire ntchito gawo loti muchite masewera olimbitsa thupi omwe mungaganizire. Mothandizidwa ndi mabenchi othamanga, mutha kugwiritsa ntchito mitsempha yotsetsereka kuti ichite pafupifupi mayendedwe onse omwe alipo ndikugwiritsa ntchito minofu yonse mpaka chingwe.
Makina a Smith ndi omwe amapangidwira mwapadera ndi barbell - mutha kugwiritsa ntchitokatundu wolemera ndikuchita zolimbitsa thupi popanda kuvulazidwa. Njanji zokhazikika zitha kukuthandizani kuti muchepetse kukhazikika kwa bar, ndipo chisungiko chamitundu yambiri chotsatira njanji chimakupatsani mwayiSiyani maphunziro aliwonse. Gwiritsani ntchito makina a Smith kuti ayang'anire minofu iliyonse m'thupi lanu, kutengera ntchito yomwe mukufuna kuchita. Makina a Smith ndinjira yabwino kwambiri yochitira mankhwala okwanira a barbell, popanda kufunikira kwa owonera.
Benchi yosinthika ndi yoopsabenchi yotchuka kwambirimu masewera olimbitsa thupi, ndi mpando wosinthika ndi kumbuyo kwa ogwiritsa ntchitopezani zolimbitsa thupindi ma barbell kapena ma dumbbell. Chifukwa cha mitundu yake yosinthika, mutha kugwiritsa ntchitopangani zolimbitsa thupi mogwirizana ndi zida zowonjezeramongaMakina a CableorVackkuphunzitsa magulu a minofu yapamwamba monga pachifuwa, mapewa, mapewa, ndi kumbuyo.
Post Nthawi: Sep-28-2022