Atsikana ambiri amatsimikiza kuti masewera amawotcha mafuta. Izi ndi zowona, koma mbali imodzi: masewera amathandizira kukula kwa hamstrings ndi gluteus maximus, ndipo minofu yotukuka imagwiritsa ntchito makilogalamu ochulukirapo kusiyana ndi zida zawo zamtengo wapatali. Momwemo, minofu imayamba m'njira iliyonse, osati masewera chabe, amathandiza kuti mafuta adziwe chifukwa chogwiritsidwa ntchito kwambiri.
N'chifukwa chiyani masewerawa ndi othandiza?
Chinthu chachikulu chomwe chidzakupatsani inu masewera ndi zokongola, zotanuka, "ku Brazil" ndi nsapato zolimba. Musaiwale musanachite nawo masewera olimbitsa thupi kuti muzichita masewera olimbitsa thupi pofuna kuteteza minofu yakutsogolo. Komabe, izi zimawopseza okha omwe akugwira ntchito 3-5 pamlungu ndipo motero amakhala olemera.
Kawirikawiri amagwiritsa ntchito masewera kuti achepetse miyendo ya kulemera, koma kuchepetsa kuchuluka kwa mafuta kumakhalabe othandiza kwambiri kusiyana ndi kulemera kwake, osati mphamvu chabe. Nthawi yoyamba pambuyo pa chiyambi cha maphunziro, chiwerengero cha mchiuno mosiyana, chikhoza kuwonjezeka pang'ono chifukwa cha kuti pansi pa mafuta adzayamba kupanga ndi minofu ya minofu. Komabe, musawope izi, ndi zakudya zoyenera komanso kuchita masewera olimbitsa thupi, mafuta amatha, ndipo m'chiuno mwanu mudzayenera kuyamikira.
Kodi ndi zotani zowonjezera zomwe zimatenthedwa pa squats?
Monga machitidwe amphamvu ambiri, masewerawa ndi othandiza mokwanira ndalama zomwe timapeza ndi chakudya, koma sagwiritsa ntchito katundu wambiri. Ndikofunika kukumbukira kuti pamwamba pa thupi loyamba la thupi, kuyesetsa kwa thupi kumagwiritsa ntchito kayendetsedwe kalikonse, motero kuwerengera kuchuluka kwa makilogalamu omwe magetsi amawotcha payekha.
Amayi ambiri amalemera makilogalamu 60 pa mphindi zisanu zokha, ndipo panthawiyi amakhala pansi nthawi 100, amawotcha makilogalamu 43. I. Ngati mumaphunzira m'mawa ndi madzulo kwa mphindi zisanu zokha, mukhoza kutentha makilogalamu 86.
Komabe, kugwiritsidwa ntchito kowonjezera kokha mu masewera kumawathandiza kuthandizira kulemera kwake. Mabokosi okhala ndi katundu (dumbbells, ndodo yochokera ku bar kapena galimoto) amachulukitsa zotsatira za 30-50%. Kuwonjezera apo, kuphunzitsa kulemera kumathandiza kupanga minofu ya minofu, yomwe yokha, mwa kukhalapo pamtundu, imagwiritsira ntchito makilogalamu oposa kwambiri kuposa mafuta osaphunzitsidwa. Choncho, mphamvu yanu yonse yogwiritsira ntchito mphamvu idzawonjezeka, ndipo ngakhale mphamvu yanu yakale ikasungidwa, kulemera kwanu kungachepetse. Ndipo ngati zakudya za tsiku ndi tsiku ndi zochepera 200-300 makilogalamu (kusiya 4-5 maswiti, 1 bun kapena pie, nthunzi yowonjezera kapena kugawa gawo lililonse la chakudya), ndiye kuti kutaya thupi kumapita mofulumira kwambiri.
Masewera a nyumba: njira
Kutaya thupi ndi masewera kungakhale kosavuta komanso kopanda kuvulaza, chinthu chachikulu ndicho kuchita masewerowa pokhapokha mutatha kuwonetsera pang'ono ndi kumaliza ndi kutambasula.
- kuima molunjika, miyendo ikuluikulu kusiyana ndi mapewa, manja pambali kapena m'chuuno, sungani kumbuyo kutsogolo mwakuya ndikuonetsetsa kuti imakhalabe yopanda pake nthawi yonseyo;
- kuyima bwino, kukoka mabowo kumbuyo, ngati kuti atakhala pansi pa mpando wosawoneka;
- Pambuyo pokhala pa ngodya ya madigiri 90, sintha kayendetsedwe ka kayendetsedwe kake ndikuvomereza malo oyambira.
Ndi njira iyi yomwe imathandiza kupanga mapangidwe okongola a matanthwe ndipo samaphatikizapo katundu wambiri.
Kodi ndi anthu angati omwe mukufunikira kuti mukhale wolemera?
Monga momwe zilili ndi masewera aliwonse, masewerawa ndi ofunika kwambiri. Ngakhale mutanyamula katundu woterewa, musachite zambiri komanso motalika.
Poyambira, zidzakhala zokwanira kuchita masewera akale 15 mpaka 25 mu zitatu zokha tsiku lililonse (kapena katatu pa sabata). Mukawona kuti simutopa pambuyo pa njira zitatu zokhala ndi 25 zokhazikika, ichi ndi chizindikiro chotsimikizika kuti ndi nthawi yoti mutenge zitsulo ndikuyamba kuphunzitsidwa ndi zolemera, kuwonjezeka kwa minofu ndi kutentha makilogalamu ambiri.