Mfundo 5 Zofunika Kuziwerenga kwa Oyamba Masewera! Mfundo 5 Zodziwika Bwino Zokhudza Kulimbitsa Thupi Zokuthandizani Kupewa Kupotoza Njira

Mukayamba kuchita masewera olimbitsa thupi, kodi mumasokonezeka kwambiri? Poona zida zosiyanasiyana zokongola zomwe zinali mu gym, ndinali wosokonezeka koma sindinkadziwa komwe ndingayambire. Musadandaule. Lero, ndikugawana nanu mfundo 5 zodziwika bwino zokhudza masewera olimbitsa thupi, zomwe zingakuthandizeni kuyamba mosavuta, kupewa njira zodutsira, ndikulowa mwachangu munjira yothandiza yolimbitsa thupi!

Mfundo 1 yosadziwika bwino:"Chida Chachinsinsi" cha Kukula kwa Minofu - Kusinthasintha Kwapadera. Anthu ambiri amaganiza kuti kukweza zolemera ndi mphamvu ndiye chinsinsi pokweza zolemera. Ndipotu, "ngwazi" ya kukula kwa minofu ndi kusinthasintha kwapadera, komwe ndi njira yotulutsa pang'onopang'ono kulemera. Kusinthasintha kwapadera kumadya mphamvu, pomwe kusinthasintha kwapadera ndiye cholumikizira chofunikira chomwe chimayambitsa misozi yaying'ono m'minofu, ndipo ndi nthawi yokonzanso misozi yaying'ono iyi pomwe minofu imakula. Nthawi ina mukachita masewera olimbitsa thupi, mungachepetse liwiro lanu lachilendo. Mwachitsanzo, mukamachita squat yozama, werengani mpaka masekondi awiri m'maganizo mwanu kenako imani pang'onopang'ono. Mukafika pachimake pa bench press, imani kwa masekondi awiri musanatsike. Kusintha kosavuta kwa tsatanetsatane uwu kungathandize kuti minofu ikule bwino, ndi zotsatira zake nthawi yomweyo.

Mfundo Yosadziwika Kwambiri 2:Kuchuluka kwa maphunziro sikuti “kumakhala bwino kwambiri”. Oyamba kumene masewera ambiri amakhulupirira molakwika kuti akamachita masewera olimbitsa thupi kwambiri, minofu yawo imakula mofulumira. Izi sizili choncho. Kukula kwa minofu kumagogomezera “ubwino” osati “kuchuluka”. Kuchuluka kwa maphunziro sikungolepheretsa kukula kwa minofu koma kungayambitsenso kupsinjika kwa minofu. Kafukufuku akusonyeza kuti kukonza masewera olimbitsa thupi 12 mpaka 20 pa gulu lililonse la minofu lomwe mukufuna kuchita pa sabata kungathandize kuti minofu ikule bwino. Kupitirira mtengo uwu, kuchuluka kwa minofu kumachepa m'malo mwake. Ndikofunikira kuphunzitsa magulu akuluakulu a minofu (chifuwa, msana ndi miyendo) kawiri pa sabata, ndi masewera olimbitsa thupi 12 mpaka 16 omwe amakonzedwa nthawi iliyonse. Tengani masewera olimbitsa thupi mwachitsanzo. Sankhani mayendedwe anayi ndikuchita masewera olimbitsa thupi 3 mpaka 4. Magulu ang'onoang'ono a minofu (manja ndi mapewa) ayenera kuphunzitsidwa kawiri mpaka katatu pa sabata. Pokhapokha pokonzekera bwino kuchuluka kwa maphunziro, minofu imatha kukula bwino.

Mfundo 3 Yosadziwika Kwambiri:Kugona - "Chodabwitsa Chomanga Minofu" Chaulere Kodi Mukudziwa? Kugona kumaonedwa ngati nthawi yabwino kwambiri yokulira ndi kukonzanso minofu, makamaka panthawi ya tulo tofa nato pamene kutulutsa kwa mahomoni okulirapo kumakhala kwakukulu, zomwe zingathandize minofu kukonzanso bwino. Panthawi yolimbitsa thupi, kugona mochedwa sikoyenera. Onetsetsani kuti mukugona mokwanira kwa maola oposa 7 tsiku lililonse. Bwanji osayesa kuyimitsa foni yanu msanga, pangani malo ogona amdima, kuwongolera kugona bwino, ndikulola minofu yanu kukula mwakachetechete pamene muli m'tulo tofa nato, kusunga mphamvu zochitira maphunziro otsatira.

Mfundo 4 Yosadziwika Kwambiri:"Mnzanu Wabwino Kwambiri" Pambuyo pa Maphunziro - Chakudya ndi Mapuloteni Olimbitsa ThupimaphunziroPambuyo pa maphunziro, minofu imakhala yofooka ndipo imafunika zakudya zowonjezera. Pakadali pano, chakudya ndi mapuloteni amatha kuonedwa ngati "awiri abwino kwambiri". Mapuloteni amapereka zinthu zopangira minofu, pomwe chakudya ndi mphamvu zoyamwitsa mapuloteni. Pakatha mphindi 30 mutaphunzira, kudya nthochi, kapu ya ufa wa mapuloteni, kapena magawo awiri a mkate wa tirigu wonse ndi dzira lophika, kuphatikiza kwa chakudya ndi mapuloteni kumeneku kumatha kukulitsa bwino ntchito ya minofu ndi mafupa ndikupanga zotsatira za maphunziro kukhala zogwira mtima kawiri ndi theka la khama.

Mfundo Yosadziwika Kwambiri 5: Musanyoze Kuchita Masewera Olimbitsa Thupi Olimbitsa Thupi. Anthu ambiri amaika maganizo awo pa kunyamula zolemera ndipo amanyalanyaza kuchita masewera olimbitsa thupi olimbitsa thupi. Ndipotu, ndikofunikira kwambiri kukonzekera masewera olimbitsa thupi olimbitsa thupi awiri kapena atatu sabata iliyonse. Masewera olimbitsa thupi olimbitsa thupi monga kulumpha chingwe, kuthamanga, kusewera masewera a mpira ndi aerobics angathandize kupirira thupi ndikukuthandizani kuchita bwino masewera olimbitsa thupi. Kuphatikiza apo, masewera olimbitsa thupi olimbitsa thupi pang'ono angachepetsenso kuchuluka kwa mafuta m'thupi, kukuthandizani kumanga minofu pamene mukupewa kusonkhanitsa mafuta. Komabe, kuti mupewe kutaya minofu panthawi yochita masewera olimbitsa thupi olimbitsa thupi, ndibwino kuchepetsa gawo lililonse kufika pa mphindi 20 mpaka 30 ndikuwonjezera pang'onopang'ono mphamvu ya masewera olimbitsa thupi kuti mukwaniritse zotsatira zabwino zochepetsa mafuta popanda kutaya minofu.

Kudziwa bwino mfundo zisanu izi zodziwika bwino zolimbitsa thupi kungathandize oyamba kumene kuchita masewera olimbitsa thupi kuti ayambe ulendo wawo wolimbitsa thupi mwasayansi komanso moyenera. Kumbukirani, kuchita masewera olimbitsa thupi ndi nkhondo yayitali yomwe imafuna kuleza mtima ndi kupirira. Ndikukhulupirira kuti aliyense angapeze thanzi ndi chimwemwe kudzera mu kuchita masewera olimbitsa thupi ndikukumana ndi munthu wabwino!