Dongosolo la sabata la sabata

Gome la masiku 7 iyi limatha kukuthandizani kukhala ndi masewera olimbitsa thupi pafupipafupi komanso amagawa tsiku lililonse. Izi ndi zomwe zakonzedwa tsiku lililonse mu ndandanda:

Lolemba: Cardio

Kodi ndi njira ina yabwino iti yoyambira sabata kuposa gawo lolimbikitsa? Cholinga cha mphindi 45 za ntchito ya aerobic, monga kuthamanga, kukwera njinga, kapena kuyenda. Izi zikuyenera kuchitika momasuka, zomwe zikutanthauza kuti mutha kuyankhula mukamachita thukuta.
Moyenereratu, mtima wanu uyenera kukhala pakati pa 64% ndi 76% ya kugunda kwa mtima wanu pamtima, malinga ndi malo omwe mungalamulire ndi kupewa (CDC). Lamulo labwino la chala chakumapeto kuti muchepetse zaka zanu kuyambira pa 220. Mwachitsanzo, ngati muli ndi zaka 30, muyeso wanu wamtima ungakhale waphiripo (BPM). Chifukwa chake, kugunda kwanu kwa mtima kuyenera kukhala pakati pa 122 BPM ndi 143 BPM mukamagwira ntchito imeneyi.
Ubwino wa Maphunziro a Cardio?

Lachiwiri: Thupi lotsika

Ma seti atatu a zobwereza 10 za zotsatirazi zikulimbikitsidwa (tengani mphindi imodzi)
Kwa oyamba kumene, onjezerani kulemera sikuyenera kukhala chisankho choyambirira. Izi zisanachitike, amafunikira mayendedwe awo ophunzitsira mpaka atatha kuyeserera maphunzirowo ndipo amatha kumaliza maphunzirowo. Izi ndizofunikira kwambiri, chifukwa zimatha kuvulaza. Pambuyo pake, nthawi yakwana yowonjezera kulemera kokwanira kuti mafinya anu omaliza amawotcha minofu yanu ndikuchotsa mtima wanu kupompa.

• squats:Dzichepetsani ngati mutakhala pampando. Imani ndi miyendo yodulira, mulifupi, mapazi pansi. Kanikizani kuti muyime.
- Squat ndi "Mfumu yamphamvu"?

• Miyezi: Ndi kutalika kwa mapewa, kukankha m'chiuno, pang'onopang'ono kumagwada, kenako nkukhazikika. . Kwezani zolemera zolemera pokankha m'chiuno mwanu patsogolo ndikusunga kumbuyo kwanu. Pang'onopang'ono kuchepetsa kutsiriza mpaka pansi.
•Nthambi Yakunja: Khalani pansi ndi mapewa anu kumbuyo kwanu pa benchi kapena mpando wokhazikika. Ndi mapazi anu pansi, kanikizani m'chiuno mwanu ndi kufinyani mawondo anu mpaka mawondo anu ali ndi zaka 90. Chepetsa m'chiuno mwanu.
• Lunge: Imani m'malo ogawanika kotero phazi limodzi ndi mapazi pang'ono kutsogolo kwa inayo. Kusunga torlo yanu molunjika, pindani mawondo anu mpaka bondo lanu lakumbuyo ndi mainchesi ochepa pansi ndi ntchafu yanu yakutsogolo ndikufanana pansi. Bweretsani ku malo oyambira kudzera mwa zidendene zanu. Chitani izi mbali zonse ziwiri.

Dziwani mwachangu: musanayambe gawo lililonse lophunzitsidwa mphamvu, ndizosavuta kuti athe kukhala mphindi 10 mpaka 15 kuti athetse kuvulala. Maonekedwe a Halmic amalimbikitsidwa (lingalirani mabondo a bondo ndi kukankha kwa m'chiuno) kuti mupeze magazi kupita kumano ndikusunthira mafupawo poyenda.

Lachitatu: Thupi lapamwamba ndi pakati

Mukamaliza kutentha kwanu, mudzagwira biceps yanu, ma triceps, ndi mapelogalamu okhala ndi mayendedwe atatu:

•Biceps curl:Gwirani Dumbbell mu dzanja lililonse (kapena bajelli mmanja onse awiri) ndi nsonga zanu kumbali yanu ndi mikono yanu yofanana ndi pansi. Kwezani nsonga zanu, sinthani kulemera kwa mapewa anu, ndikubwerera ku chiyambi.
•Ikani ma trices:Khalani pampando kapena benchi ndikugwira m'mphepete pafupi ndi m'chiuno mwanu. Yambitsani m'chiuno mwanu ndikutsitsa thupi lanu kuti magalasi anu alumikizane ndi makona 45 kapena 90. Dzifunseni nokha ku malo oyambira.
•Chifuwa:Bodza kumbuyo kwanu pa benchi ndi mapazi anu pansi ndikusunga dumbbell mu dzanja lililonse (kapena gwiritsani barbell ndi manja onse). Ndi manja anu okhazikika thupi lanu, kanjedza lomwe likuyang'anizana ndi kutsogolo, kwezani nsonga zanu ndikukankhira kulemera. Tsirizani kulemera kuti mubwererenso.

Chitani zolimbitsa thupi zilizonse nthawi 10, kupumula kwa mphindi imodzi pakati pa seti iliyonse, kwa zigawo zitatu.

Lachinayi: kupumula kwachangu ndi kuchira

Masiku atatu maphunziro amaphunzitsidwa motsatana amakusiyani inunso lero, ndiye kupuma lero ndikupatsa thupi nthawi yanu kuchira. Malinga ndi acsm, kupweteka kwa minofu kumachitika chifukwa cha minofu ya microscopic mu minofu ya minofu chifukwa cha maphunziro amphamvu, ndipo ngakhale izi zikuwoneka zowopsa, zimatanthawuza kuti minofu yanu ikonzekere bwino kuposa kale. olimba.
"Popanda masiku opuma, mutha kuwononga utoto wa minofu komanso minofu ya Alrin, ndi kukhazikitsa kuvomerezedwa ndi EMC. Izi zimawonjezera chiopsezo chanu chovulala ndikulepheretsa minofu yanu kuti ipange mphamvu.
Ngati simuli wowawa kapena wotopa, tikulimbikitsidwa kuti muthe kuchita masewera olimbitsa thupi masiku opuma. Kuyenda kapena kutambasula kuli bwino ndipo kudzatsitsa minofu yolimbitsa thupi.

Lachisanu: Thupi lotsika ndi mawonekedwe a ma glate

Pambuyo pa tsiku lopumula, khalani okonzeka kugwiritsa ntchito minofu ya mwendo wanu kachiwiri - nthawi ino ikuyang'ana pa ma greets anu (m'chiuno cha Aka). Kuti muyambe kulimbitsa thupi ili, tikulimbikitsidwa kuti musangalatse kumbuyo kwanu ndi zolimbitsa thupi zisanu, monga squats, milatho yolumala, ndi clamshells, kwa madera atatu.
Thupi lanu likayaka, muyamba kuchita ndi zolemera. Kubwereza kwa zinthu 10 kumalimbikitsidwa kwa magawo atatu a masewera olimbitsa thupi (monga momwe akumbudzi, mkutu amapirira, ndi miyendo imodzi ya miyendo) yomwe ikuzungulira ma glates anu ndi manyowa.
Ngakhale kuti mphamvu yowonjezereka ndiyothandiza kwambiri pakuphunzitsa kolemera, imapereka zochulukirapo kuposa pamenepo.

Loweruka: Thupi lapamwamba

Pa zolimbitsa thupi zomaliza sabata, ndikupangira kumbuyo kwanu ndi mapewa anu. Monga tsiku lakale, muyenera kukonza minofu yanu powagwiritsa ntchito musanayambe kuyenda.
Kenako, mudzamaliza masewera asanu ochita masewera olimbitsa thupi kuti muonenso ma reps 10 ndi zigawo zitatu. Izi zimaphatikizaponso:

•Mapewa:Khalani kapena kuyimirira ndi dumbbell mu dzanja lililonse pamapewa, mapewa omwe akuyang'ana kunja, amasowera a 90-digiri. Kanikizani kulemera mpaka manja anu ndi owongoka ndipo kulemera kumakhudza pamwamba. Pang'onopang'ono pansi poyambira.
•Zomaliza zakweza:Kuyimirira kapena kukhala ndi dumbbell mmanja aliwonse, manja anu, amatenga pakati, ndikukweza pang'onopang'ono kumbali imodzi mpaka manja anu akufanana. Pang'onopang'ono bweretsani ku malo oyambira.
•Kuwuluka ntchentche:Imani ndi miyendo yodulira, yodumphira m'chiuno, ndipo gwiritsani dumball m'manja aliwonse. Kwezani manja anu kumbali yanu, ndikuluma mapewa anu palimodzi. Kubwerera ku Station.
• Mzere wa DumbbellIkani dzanja limodzi pansi pa phewa ndi mkono pa benchi. Ikani bondo lofananira pa benchi ndi mwendo wina pambali, wokhala ndi phazi pansi. Atanyamula ma dumbbell mbali inayo, amayang'ana nsonga yanu kumbali yanu mpaka kufanana ndi pansi. Kutsitsa ndikubwereza mbali inayo.
•Lokola:Kugwiritsa ntchito pulley, kunyamula bala ndi manja anu omwe akukumana ndi kutalika kwa phewa. Onetsetsani kuti mwakhala pa benchi kapena kugwada pansi. Kenako, kokerani cholembera pachifuwa chanu ndikubwerera pang'onopang'ono ku malo oyambira.

Lamlungu: Kupumula ndi Kuchira Tsiku

Inde, lero lilinso tsiku lopuma, mutha kuyenda mosavuta kapena kuchita masewera olimbitsa thupi monga mwa masiku onse, kotero kuti minofu yanu ndi thupi lanu lithe. Zachidziwikire, kutenga tsiku lathunthu ndilabwino! Onse ogwira ntchito komanso opuma bwino masiku opuma ndi ofunika kwambiri mu mapulani a maphunziro a mlungu ndi mlungu, ngati mumvera thupi lanu, zonse zikhala bwino!