Kodi maphunziro otsutsa ndi chiyani?

Kulimbana ndi maphunziro a mphamvu, monga squat wamba, kukankhira mmwamba, kukoka-mmwamba, kusindikiza benchi ndi maphunziro ena ndi maphunziro a mphamvu, tingagwiritse ntchito ma dumbbells, ma barbells, lamba zotanuka ndi zipangizo zina zophunzitsira, sitepe ndi sitepe kuti tiwonjezere kulemera. , zomwe zingathe kulimbikitsanso minofu, kupititsa patsogolo minofu, ndikupanga chithunzi chowoneka bwino cha minofu.

Ndiye chimachitika ndi chiyani ndi mphindi 40 zophunzitsira kukana tsiku lililonse? Tiyeni tiwone!

1, kulimba kwa minofu: kulimbitsa thupi kumatha kulepheretsa kutayika kwa minofu, kukuthandizani kuti mukhale ndi minofu, kuphunzitsidwa kwanthawi yayitali, mudzayamba kumva kuti thupi limakhala lolimba, makamaka ziwalo zomwe zimagwira ntchito nthawi zonse, monga ntchafu ndi pamimba, zimatha kusintha. kuchuluka kwa thupi, kulenga munthu mwamuna galu m'chiuno, inverted makona atatu chithunzi, atsikana m'chiuno, waistline chithunzi.

2, onjezerani mphamvu: kutsatira kuphunzitsidwa kukana kumathandizira kachulukidwe ka mafupa, kukulitsa mphamvu, kukuthandizani kukonza vuto la kufooka, zosavuta kunyamula zinthu zolemetsa, kuti mukhale ndi thanzi lokwanira, perekani chinthucho kukhala ndi chitetezo chokwanira.

3, imathandizira kagayidwe kachakudya: kutsatira kuphunzitsidwa kukana kumathandizira kagayidwe kake, minofu ndi gulu logwiritsa ntchito mphamvu mthupi, mutha kudya zopatsa mphamvu zambiri tsiku lililonse, kuti mutha kukhalabe ndi kuchuluka kwa metabolic tsiku lonse, potero mukuwonjezera liwiro la kuwotcha mafuta, kumathandizira kumanga thupi lowonda.

4, sinthani malingaliro: kutsatira kuphunzitsidwa kukana kumatha kumasula malingaliro, kumasula zinthu za dopamine, kulimbikira kwanthawi yayitali sikungopangitsa kuti malingaliro anu akhale athanzi, komanso kukuthandizani kuti mukhale ndi malingaliro abwino, kuchepetsa nkhawa, kukhalabe ndi chiyembekezo.

5, sinthani kugona bwino: kutsatira kuphunzitsidwa kukana kumathandizira kugona, kuthandizira kukonza kugona kwanu, kuti mukhale ndi tulo tambiri, tathanzi usiku uliwonse, kuti mukhale ndi mphamvu.

Ngati inunso mukufuna kuyamba resistance traiNing, mutha kuyika patsogolo kuyambira masewera olimbitsa thupi, monga ma squats, makina osindikizira mabenchi, kupalasa, ndi kukokera, zomwe zimatha kuyendetsa magulu angapo a minofu kuti apange limodzi.

Kulimbitsa thupi koyambilira kuyenera kukhala pang'onopang'ono, kuyambira pamlingo wochepa thupi, kuphunzira njira yoyenera yochitira, ndikuwonjezera pang'onopang'ono mphamvuyo pamene mphamvu ikukula, kuti achepetse chiopsezo cha kuvulala ndi kuchita masewera olimbitsa thupi bwino.