Kodi minofu ya minofu ndi chiyani? Minofu ndi thupi lamtengo wapatali minofu, pansi pa subcutaneous mafuta wosanjikiza, komanso udindo kuyenda, kuthandizira ndi kuteteza mafupa, ziwalo zamkati ndi ziwalo zina zofunika za thupi.

Ndi kukula kwa zaka, pambuyo pa zaka 30, minofu idzatayika chaka ndi chaka, phindu la metabolic lidzatsikanso, ndipo mphamvu zakuthupi zidzakhala zochepa kwambiri kuposa kale.

Kukhala ndi minofu yamphamvu kungatithandize kuti tizigwira bwino ntchito za tsiku ndi tsiku, komanso kuchepetsa katundu pamagulu athu komanso kuchepetsa chiopsezo cha kuvulala.

Komanso, minofu ndi thupi zinchito minofu, kuwotcha zopatsa mphamvu zambiri patsiku kuposa mafuta, kungatithandize kukhalabe thupi mlingo kagayidwe kachakudya, kulimbikitsa kuwotcha mafuta, kuchepetsa mwayi wa kunenepa kwambiri, ndi kusintha chitetezo cha m`thupi, kuti mukhalebe amphamvu. thupi.

Kodi kuphunzitsa kukaniza ndi chiyani ndipo phindu lochita maphunziro ochulukirapo ndi chiyani?

Maphunziro a kukana amatanthauza kuchita masewera olimbitsa thupi pogwiritsa ntchito zida zolemetsa (monga dumbbells, barbells, etc.) kuti muwonjezere minofu ndi kupirira.

Maphunziro amtunduwu amatha kulimbikitsa kukula kwa minofu ndikuwonjezera minofu, zomwe zimapangitsa kuti thupi likhale lolimba komanso lolimba. Maphunziro a kukana angatithandizenso kukhala ndi mawonekedwe abwino ndikuwonjezera mphamvu ndi kukongola kwa thupi.

Kuchita masewera olimbitsa thupi ochulukirapo kumatha kubweretsa zabwino zambiri:

Choyamba, imatha kupititsa patsogolo minofu, kupangitsa thupi kukhala lathanzi, lamphamvu kwambiri, ndipo mzere wa thupi umakhala wabwinoko, monga kupanga mzere wa waistcoat, chiuno, ndi makona atatu opindika.

Chachiwiri, kuphunzitsidwa kukana kungatithandizenso kuchepetsa kulemera ndi kuchepetsa kuchuluka kwa mafuta, motero kuchepetsa chiopsezo cha matenda a shuga, kuthamanga kwa magazi, matenda a mtima ndi matenda ena.

Pomaliza, kuphunzitsa kukana kungatithandizenso kuchepetsa nkhawa, kuchepetsa nkhawa ndi kupsinjika maganizo, komanso kukhala ndi thanzi labwino komanso lamaganizo.

Powombetsa mkota:

Minofu ndi minofu yamtengo wapatali m'thupi lathu, ndipo kuchita masewera olimbitsa thupi kungathandize kusintha minofu, yomwe imabweretsa phindu lalikulu. Ngati mukufuna kuonda mwachangu ndikupeza chithunzi champhamvu, yesani kulimbikira maphunziro.

Oyamba kumene amatha kuyamba ndi squat, kukankhira mmwamba, kusindikizira benchi, kupalasa, kukoka molimba, lunge squat, kukweza mbuzi ndi zochitika zina zophatikizika, kuchita masewera olimbitsa thupi kamodzi pa masiku 2-3, ndikusintha pang'onopang'ono kulemera kwake, komwe kungathe kuchita bwino magulu akuluakulu a minofu. kulimbitsa thupi, kumapangitsa kuti minofu ikhale yolimba, ndikupanga mzere wolimba wa thupi.