Ndondomeko Yophunzitsira Zolimbitsa Thupi Lamlungu

Tebulo lochita masewera olimbitsa thupi la masiku 7 litha kukuthandizani kukhala ndi zizolowezi zolimbitsa thupi nthawi zonse komanso kugawa bwino maphunziro ndi kupuma tsiku lililonse. Nazi zomwe zakonzedweratu tsiku lililonse pandandanda:

Lolemba: Cardio

Ndi njira yabwino iti yoyambira sabata kuposa kukhala ndi gawo lolimbitsa thupi la cardio? Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 45, monga kuthamanga, kukwera njinga, kapena kuyenda. Izi ziyenera kuchitika momasuka, zomwe zikutanthauza kuti mutha kuyankhula panthawi yolimbitsa thupi ndikutuluka thukuta.
Momwemonso, kugunda kwa mtima wanu kuyenera kukhala pakati pa 64% ndi 76% ya kuchuluka kwa mtima wanu, malinga ndi Centers for Disease Control and Prevention (CDC). Lamulo labwino lopezera kugunda kwa mtima wanu ndikuchotsa zaka zanu kuchokera ku 220. Mwachitsanzo, ngati muli ndi zaka 30, kugunda kwa mtima wanu kudzakhala 185 kugunda pamphindi (bpm). Chifukwa chake, kugunda kwamtima kwanu kuyenera kukhala pakati pa 122 bpm ndi 143 bpm panthawi yolimbitsa thupi.
--Zopindulitsa Zina za Cardio Training?

Lachiwiri: Thupi Lapansi

Maseti atatu a kubwereza 10 kwa zochitika zotsatirazi akulimbikitsidwa (pumulani mphindi imodzi pakati pa seti iliyonse ndikuyang'ana kuti mupume bwino, kupuma mozama kungathe kukhazika mtima pansi kugunda kwa mtima wanu)
Kwa oyamba kumene, kuwonjezera kulemera sikuyenera kukhala chisankho choyamba. Izi zisanachitike, amayenera kukonza mayendedwe awo ophunzitsira mpaka atakhala aluso pamayendedwe ophunzitsira ndikumaliza maphunzirowo bwinobwino. Izi ndizofunikira kwambiri, chifukwa zimatha kupewa kuvulala. Pambuyo pake, ndi nthawi yoti muwonjezere kulemera kokwanira kuti ma reps anu omaliza adzawotcha minofu yanu ndikupangitsa kuti mtima wanu upume.

• Squats:Dzichepetseni ngati mwakhala pampando. Imani ndi mapazi motalikirana m'lifupi ndi mapewa, mapazi pansi. Kankhirani mmbuyo kuti muyime.
--Kodi Squat ndi "King of Strength" iti?

• Deadlifts: Mapazi ali motalikirana motalikirana ndi mapewa, kanikizani chiuno kumbuyo, maondo pang'ono, kenaka pindani kutsogolo. (Sungani nsana wanu mowongoka) Gwirani chotchinga kapena ma dumbbells m'manja mwanu. Kwezani zolemetsa zolemetsa pokankhira m'chiuno patsogolo pomwe msana wanu umakhala wosalala. Pang'onopang'ono kuchepetsa kulemera kubwerera pansi.
•M'chiuno Thrust: Khalani pansi ndi mapewa anu kumbuyo kwanu pa benchi kapena mpando wokhazikika. Mapazi anu ali pansi, kanikizani m'chiuno mwanu ndikufinya glutes mpaka mawondo anu ali pamtunda wa digirii 90. Tsitsani chiuno chanu kubwerera pansi.
• Lunge: Imani mogawanika kuti phazi limodzi likhale mapazi angapo kutsogolo kwa linalo. Kusunga torso yanu molunjika, pindani mawondo anu mpaka bondo lanu lakumbuyo liri masentimita angapo kuchokera pansi ndipo ntchafu yanu yakutsogolo ikufanana ndi pansi. Bwererani kumalo oyambira kudzera mu zidendene zanu. Chitani izi mbali zonse.

Chidziwitso chachangu: Musanayambe gawo lililonse lophunzitsira mphamvu, ndikofunikira kuti mutenge mphindi 10 mpaka 15 mukuwotha kuti mupewe kuvulala. Kutambasula kwamphamvu kumalimbikitsidwa (ganizirani kukwera kwa mawondo ndi kugwedezeka kwa m'chiuno) kuti magazi ayendetse ku minofu ndi kusuntha mafupa kupyolera mumayendedwe awo onse.

Lachitatu: Upper Body ndi Core

Mukamaliza kutentha kwanu, mumagwiritsa ntchito ma biceps, ma triceps, ndi ma pecs anu ndi mayendedwe atatu osiyanasiyana:

•Biceps Curl:Gwirani dumbbell m'dzanja lililonse (kapena barbell m'manja onse awiri) ndi zigono zanu m'mbali mwanu ndipo manja anu akuwongoleredwa molingana ndi pansi. Pindani zigongono zanu, sinthani zolemerazo pamapewa anu, ndikubwerera pamalo oyamba.
•Triceps Dip:Khalani pampando kapena benchi ndikugwira m'mphepete pafupi ndi chiuno chanu. Yendetsani m'chiuno mwanu pampando ndikutsitsa thupi lanu kuti zigono zanu zipindike pamtunda wa digirii 45 kapena 90. Dzikankhireni nokha ku malo oyamba.
•Chifuwa Press:Gona chagada pa benchi ndi mapazi pansi pansi ndi kugwira dumbbell m'dzanja lililonse (kapena kugwira barbell ndi manja onse awiri). Ndi manja anu perpendicular kwa thupi lanu, zikhatho kuyang'ana kutsogolo, tambasulani zigongono ndi kukankhira kulemera mmwamba. Chepetsani kulemera kuti mubwerere kumalo oyambira.

Chitani masewera olimbitsa thupi nthawi 10, kupumula kwa mphindi imodzi pakati pa seti iliyonse, pamagulu atatu.

Lachinayi: Kupuma Mwachangu ndi Kuchira

Masiku atatu ophunzitsidwa motsatizana adzakusiyani mukudzuka ndi zilonda lero, choncho pumulani lero ndikupatsa thupi lanu nthawi kuti muchiritse. Malingana ndi ACSM, kupweteka kwa minofu kumayambitsidwa ndi misozi ya microscopic mu ulusi wa minofu chifukwa cha kuphunzitsidwa mphamvu, ndipo pamene izi zikumveka zodetsa nkhawa, ndi chinthu chabwino ndipo zikutanthauza kuti minofu yanu idzakonza bwino kuposa kale. wamphamvu.
"Popanda [masiku opumula], mutha kuwononga minofu ndi minofu yolumikizana ngati ma tendon ndi ligaments," akutero Erin Mahoney, wophunzitsa payekha, komanso woyambitsa EMAC Certification. Izi zimawonjezera chiopsezo chanu cha kuvulala ndikulepheretsa minofu yanu kumanga mphamvu.
Ngati simukumva kupweteka kwambiri kapena kutopa, ndi bwino kuti muzichita masewera olimbitsa thupi ngakhale masiku opuma. Kuyenda kapena kutambasula kuli bwino ndipo kumachepetsa kukanika kwa minofu pambuyo polimbitsa thupi.

Lachisanu: Thupi Lapansi Loyang'ana pa Glutes

Pambuyo pa tsiku lopuma, konzekerani kugwiritsira ntchito minofu ya mwendo wanu kachiwiri - nthawi ino kuyang'ana pa glutes (aka m'chiuno). Kuti muyambe masewera olimbitsa thupi, ndi bwino kuti mutenthetse msana wanu ndi masewera olimbitsa thupi asanu, monga squats, glute bridges, ndi clamshell, kwa maulendo atatu.
Thupi lanu likamayaka, mudzayamba kuchita masewera olimbitsa thupi. Kubwereza 10 kumalimbikitsidwa pamagulu atatu a masewera olimbitsa thupi (monga kufa, kugwedeza m'chiuno, ndi ntchafu za mwendo umodzi) zomwe zimayang'ana glutes ndi hamstrings.
Ngakhale mphamvu yowonjezera ndi phindu limodzi la maphunziro olemera, limapereka zambiri kuposa izo.

Loweruka: Thupi Lapamwamba

Pantchito yanu yomaliza ya sabata, ndikupangira kuyang'ana kumbuyo ndi mapewa anu. Monga dzulo lake, muyenera kutenthetsa minofu yanu poigwira ntchito musanayambe kukweza zolemera.
Kenako, mumaliza masewera olimbitsa thupi asanu obwereza 10 ndi ma seti atatu. Zochita izi zikuphatikizapo:

•Kanikizani Mapewa:Khalani kapena imani ndi dumbbell m'dzanja lililonse kutalika kwa phewa, zikhatho zikuyang'ana kunja, zigongono zopindika pamakona a digirii 90. Kanikizani kulemera kwake mpaka manja anu ali owongoka ndipo kulemera kumakhudza pamwamba. Pang'onopang'ono tsitsani pamalo oyambira.
•Lateral Kukweza:Kuyimirira kapena kukhala ndi dumbbell m'dzanja lililonse, manja m'mbali mwanu, gwirani pachimake chanu, ndipo pang'onopang'ono mukweze kulemera kwake kumbali imodzi mpaka manja anu akufanana pansi. Pang'onopang'ono bwererani kumalo oyambira.
•Reverse Fly:Imani ndi mapazi motalikirana m'lifupi m'lifupi, pindani pang'ono m'chiuno, ndipo mugwire dumbbell m'dzanja lililonse. Kwezani manja anu kumbali yanu, kufinya mapewa anu pamodzi. kubwerera kumalo oyambira.
• Mzere Wamkono Umodzi wa Dumbbell:Ikani dzanja limodzi pansi pa phewa ndi dzanja lolunjika pa benchi. Ikani bondo lolingana pa benchi ndi mwendo wina pambali, ndi phazi lathyathyathya pansi. Kugwira dumbbell kumbali ina, pindani zigongono zanu m'mbali mwanu mpaka zifanane ndi pansi. Kutsitsa ndikubwereza mbali inayo.
•Lat kukokera pansi:Pogwiritsa ntchito pulley, gwirani bar ndi manja anu akuyang'ana kunja ndi mapewa-m'lifupi mwake. Onetsetsani kuti mwakhala pa benchi kapena mutagwada pansi. Kenako, kokerani barbell mpaka pachifuwa chanu ndikubwerera pang'onopang'ono pamalo oyamba.

Lamlungu: Tsiku Lopuma ndi Kuchira

Inde, lero ndi tsiku lopuma, mutha kuchita masewera olimbitsa thupi osavuta kapena otambasula monga mwachizolowezi, kuti minofu ndi thupi lanu zizitha kuchira ndikupumula. Inde, kutenga tsiku lonse ndikwabwinonso! Masiku onse opumula komanso omasuka ndi ofunikira kwambiri mu dongosolo la maphunziro a mlungu ndi mlungu, ngati mumvera thupi lanu, zonse zikhala bwino!