Malo osungirako bwino

Ndi ochepa chabe omwe amabwera kukumbukira kusankha masewera olimbitsa thupi. Pamene kulibe lingaliro kuti pamalo otere mungathe kukhala munthu wamwamuna yekha, koma osati wochepa komanso wokongola. Komabe, izi ndi nthano chabe! Kwenikweni, kuphunzitsidwa ku masewera olimbitsa thupi kungagwiritsidwe ntchito m'njira ziwiri - kaya kuwonjezera minofu misala, kapena - kulemera kwa kulemera.

Kodi masewera olimbitsa thupi amathandiza kuchepetsa thupi?

Kutaya thupi ndi thandizo la masewera olimbitsa thupi n'zotheka ndithu. Komanso, muli ndi mwayi wokha kuti thupi lonse likhale laling'ono, komanso kuti mupeze minofu yokongola, yomwe imapangitsa thupi lanu kukhala loyenera komanso lokongola. Zonsezi, ndizochepa chabe - sizikutanthauza zokongola!

Chinthu chachikulu ndicho kukumbukira lamulo la golidi: mukhoza kuchepetsa thupi pochita masewera olimbitsa thupi, ngati mumapatsa thupi lanu kuphatikizapo anaerobic ndi loader aerobic - i.e. nambala yambiri yobwerezabwereza ndi kuchepa kwazing'ono komanso kuchepa pang'ono pakati pa njira. Ndi njira iyi yomwe ingakuthandizeni kuti muchepetse kulemera, mukuchita masewero olimbitsa thupi!

Kodi mungatani kuti muchepetse thupi?

Njira yosavuta yowononga mwamsanga pochita masewera olimbitsa thupi ndiyo kugwiritsa ntchito zolemba zozungulira. Ndondomekoyi ndi yophweka: mumagwiritsa ntchito njira imodzi imodzi (mwachitsanzo, kukweza 20 kapena kulemera kwake). Ndikofunika kuchita popanda kuima ndi kupumula - kungomaliza ndi zochitika zina, nthawi yomweyo amatenga enawo. Mukamaliza kuzungulira koyambirira, zomwe zimakhala ndi njira imodzi pazomwe zimakhala zofanana, muyenera kupita nthawi yachiwiri. Magulu oterewa, omwe ali ndi njira imodzi pamsuntha uliwonse, akhoza kukhala mmodzi kapena asanu.

Ndikofunika kuti maphunzirowa awonetsere mphindi zosachepera 40 ndipo nthawi zonse ankatsagana ndi kutentha koyamba komanso kumapeto kotsiriza. Kuti mupeze zotsatira zabwino, muyenera kuchita pafupifupi 3 pa sabata tsiku lililonse!

Pulogalamu ya masewero olimbitsa thupi

Pazochitika zonse, zolimbitsa thupi zolimbitsa thupi zidzakhala zosiyana, monga masewera olimbitsa thupi ali ndi njira zosiyanasiyana. Ndikofunika kuganizira kuti thupi lanu ndilo limodzi, ndipo simukusowa kusankha malo ochepa chabe (makina kapena mapepala) ndikugwira ntchito pazinthu zokha, ngakhale ndizovuta kwambiri. Nkofunikira pa maphunziro onse kuti azigwira ntchito yonse yomwe imatha kugwira ntchito mothandizidwa ndi zipangizo zomwe zilipo pa masewera olimbitsa thupi.

Kutaya thupi kuwirikiza katatu pa sabata. Ndondomeko yoyenera ya maphunziro anu iyenera kukhala motere.

Tsiku loyamba. Timayamba ndi kutentha kwachikhalidwe, mungagwiritse ntchito mapepala othamanga kapena masewera olimbitsa thupi kwa mphindi 10-15. Kenaka timaphunzitsa zozungulira:

1. Kuwonjezera kwa miyendo mu simulator (nthawi ziwiri mpaka 20).
2. Anthu a ku Romania akufa (3 mpaka 20).
3. Masewera mu Smith simulator (3 mpaka 20).
4. Kutembenuza mwendo pa ndodo ya chingwe (3 mpaka 20).
5. Ikani pamtunda kumtunda (3 mpaka 15).
6. Nkhumba imakoka (3 mpaka 15).
7. Kuwombera ndi dzanja limodzi mpaka m'chiuno (3 mpaka 15).
8. Kulima kunyanja kumtunda (3 mpaka 15).
9. Onetsetsani (3 mpaka 20).

Tsiku lachiwiri la maphunziro:

1. Makina osokoneza bongo akunena (3 mpaka 12).
2. Dumbbell ili pambali (3 mpaka 12).
3. Perekani zambiri mu simulator (3 mpaka 15).
4. Ikani pambali pa triceps (3 mpaka 15).
5. Kuchulukanso kwa miseche kumbuyo kwa mutu (3 mpaka 12).
6. Zipangizo zamakono zokhala ndi zizindikiro zooneka bwino (3 mpaka 12).
7. Zida zoyenda pansi (3 mpaka 12).
8. Onetsetsani (3 mpaka 20).

Tsiku lachitatu la maphunziro:

1. Mathithi (nthawi 3 mpaka 20).
2. Masewera ndi machubu kapena ndi dumbbells (3 mpaka 20).
3. Kupukuta kwa miyendo mu simulator (3 mpaka 20).
4. Kuchepetsa miyendo mu simulator (3 mpaka 20).
5. Kuswana miyendo mu simulator (3 mpaka 20).
6. Dumbbell press (3 mpaka 12).
7. Kukweza zitsulo kumbali (3 mpaka 12).
8. Zochita zilizonse zofalitsa (3 mpaka 20).

Pambuyo pomaliza gawo la mphamvu la pulogalamuyi, pitani ku sitimayi kapena kuchita masewera olimbitsa thupi ndi kuchita masewera 20-40. Musaiwale kuti palibe njira zotsatizana pa imodzi yokha, koma poyamba njira yoyamba pa yoyamba, ndiye njira yoyamba pa yachiwiri, ndi zina zotero.