Kodi munagwirapo ntchito pamiyendo yanu pophunzitsa?
Anthu ambiri amaganizira kwambiri maphunziro apamwamba a thupi, koma kunyalanyaza chitukuko cha m`munsi minofu gulu. Kukula kwa minofu ya miyendo kumatsimikizira mphamvu ya miyendo ya m'munsi ndikusankha kukula kwa mzere wonse wa thupi. Ngati minofu ya miyendo yanu ili yofooka kwambiri, mphamvu zanu zonse sizidzakhala zamphamvu kwambiri.

Chifukwa mayendedwe ambiri olimba amafunikira mgwirizano wa miyendo yapansi, kulimbitsa thupi sikumachita miyendo, simungapitilize kuthyola zolemetsa mukamachita zosindikizira za benchi ndi kukoka molimba. Ngati simuchita masewera olimbitsa thupi, miyendo yanu ya m'munsi imakhala yosakhazikika, mphamvu zophulika za thupi lanu zimakhala zofooka, ndipo simudzasewera mokwanira posewera mpira. Ngati simugwira ntchito pamiyendo yanu, mumakakamira mukamamanga minofu.

Mukamachita masewera olimbitsa thupi, tiyenera kulabadira maphunziro a mwendo, kukhala ndi maphunziro a mwendo 1-2 pa sabata, mutha kupindula zingapo:
1, kulimbitsa thupi kopitilira muyeso kumathandizira katulutsidwe ka testosterone, kukuthandizani kuti muzitha kuyendetsa bwino minofu, m'chiuno ndi m'chiuno m'mimba minofu gulu litsatiranso chitukuko, kulimbikitsa kukula bwino kwa thupi.
2, kulimbitsa thupi kopitilira muyeso kungakuthandizeninso kulimbitsa mphamvu ya miyendo ya m'munsi, kupewa mtima ndi kusowa mphamvu, mudzakhala ndi mphamvu zokhazikika, mphamvu komanso kulimbitsa thupi kumakhala kochulukira, kumachepetsa kukalamba moyenera. wa miyendo.

3, limbitsani miyendo yambiri, miyendo ikhale yotukuka, pewani zolemera kwambiri, miyendo ngati chithunzi cha nkhuku yopyapyala. Miyendo idzakhala yamphamvu, zogwirizanitsa zidzakhala zamphamvu, kusinthasintha kwa miyendo yapansi kudzakhala bwino, ndipo kayendetsedwe ka kayendetsedwe kake kadzakhala kokwezeka.
4, kuchita masewera olimbitsa thupi kwambiri, miyendo ndi gulu lalikulu la minofu ya thupi, kukula kwa mwendo kumapangitsa kuti thupi liziyenda bwino, limathandizira kuletsa kudzikundikira kwamafuta, kuwotcha mafuta komanso kupanga bwino.

Ubwino wa maphunziro a mwendo ndiwodziwikiratu, koma pali chifukwa chomwe anthu amawopa. Kupweteka kwa miyendo yochita masewera olimbitsa thupi kumakhala kovuta kwambiri kuposa mbali zina, patatha masiku angapo mutatha kuchita masewera olimbitsa thupi, mudzamva miyendo yofewa, kuyenda mofooka ngati kuponda pa thonje, zomwe zidzakhudza moyo wa tsiku ndi tsiku, zomwe zimapangitsa anthu ambiri kusankha kupeŵa kuchita masewera olimbitsa thupi.
Komabe, msilikali weniweni wolimbitsa thupi adzayamikira tsiku la maphunziro a mwendo, chifukwa amadziwa kuti maphunziro a mwendo angawathandize kukhala ndi mphamvu zolimbitsa thupi komanso kukhala ndi mawonekedwe abwino. Ndiye mwayamba kugwira ntchito pamiyendo yanu?
chithunzi

Fitness mmene sayansi mwendo maphunziro? Gawani njira zophunzitsira minofu ya mwendo, ndikuyamba! (Gawo lofiira likuwonetsa gulu la minofu lophunzitsidwa)
Ntchito 1: Barbell squats
Chitani kubwereza 10-15 kwa seti 3-4
chithunzi

Kugwetsa pachifuwa chake
Action 2, dumbbell mwendo umodzi
Chitani ma squats 10 mbali iliyonse ndi seti 3-4 zobwerezabwereza

Zochita 3. Kuwombera m'mbali
Chitani kubwereza 10-15 mbali iliyonse kwa seti 3-4

Kuchita masewera olimbitsa thupi am'mbali. Kuchita masewera olimbitsa thupi am'mbali
Yendani 4: Mapapu a Barbell
Chitani kubwereza 10-15 mbali iliyonse kwa seti 3-4

Khwerero 5: Maimidwe a Dumbbell
Chitani 10 mpaka 15 kukweza ng'ombe kwa seti 3 mpaka 4

Kumayambiriro kwa maphunziro a mwendo, titha kukhalabe ndi nthawi yophunzitsira kamodzi masiku 3-4. Wophunzirayo amayamba ndi kulemera kochepa, ndipo podziwa kayendetsedwe kake komanso kusintha kwa minofu, tikhoza kuwonjezera kulemera kwake ndikuchita maphunziro apamwamba kwambiri kuti apatse minofu kulimbikitsana kwakukulu.