Ngati ndinu wachinyamata, kapena mwina kholo la wachinyamata, mumamvetsa chikhumbo chachibadwa chofuna kulimbitsa thupi lanu ndikulimbitsa thupi lanu. Kaya mukufuna kuchita bwino pamasewera, kudzidalira, kapena kungosunga moyo wathanzi, kuchita masewera olimbitsa thupi ndi njira yabwino kwambiri yokwaniritsira zolinga zimenezo. Tiyeni tikambirane tanthauzo lenileni la kuchita masewera olimbitsa thupi komanso momwe mungayambire mosamala.
Kodi Kuphunzitsa Mphamvu N'chiyani?
Mwachidule, masewera olimbitsa thupi ndi njira yapadera yochitira masewera olimbitsa thupi yomwe cholinga chake ndi kuwonjezera minofu ndikuwonjezera mphamvu zakuthupi. Nthawi zambiri amatchedwa 'masewera olimbitsa thupi olimbana ndi kukana,' amatanthauza kuti minofu yanu imagwira ntchito motsutsana ndi mphamvu yakunja. Mukakweza cholemera, minofu yanu imamva kupsinjika pang'ono—kupsinjika kumeneku ndi komwe kumayambitsa kukula kwamphamvu pakapita nthawi. Mutha kuchita masewera olimbitsa thupi awa pogwiritsa ntchito njira zingapo:
- Zolemera Zaulere: Izi ndi zida zakale zomwe mumaziona m'ma gym, monga ma dumbbell, ma barbell, ndi ma kettlebell. Ngakhale kuti ndi zosinthasintha komanso zotsika mtengo, zimafunika njira yoyenera kuti mupewe kuvulala.
- Makina Olemera: Amapezeka kwambiri m'malo ochitira masewera olimbitsa thupi komanso malo ochitira masewera olimbitsa thupi, awa ndi abwino kwambiri kwa oyamba kumene chifukwa amatsogolera mayendedwe anu ndikuwongolera mayendedwe anu, zomwe zimapangitsa kuti zikhale zosavuta kusunga mawonekedwe oyenera.
- Ma Bandi Olimbana: Ma Bandi otanuka awa amapereka mphamvu yolimbana ndi minofu yanu ndipo ndi njira yabwino yomangira mphamvu popanda zida zolemera.
- Kulemera kwa Thupi: Simufunikira zida nthawi zonse kuti muwonjezere mphamvu! Zochita monga ma push-up, sit-up, ndi squats zimagwiritsa ntchito kulemera kwanu ngati kukana, zomwe zimapangitsa kuti zikhale zoyenera kuchita masewera olimbitsa thupi kulikonse.
Chidziwitso chachifupi pa kukula: Ngati simunafike pa msinkhu wokhwima, kuchita masewera olimbitsa thupi kudzakupangitsani kukhala olimba, ngakhale kuti simungaone kukula kwakukulu kwa minofu. Pambuyo pa msinkhu wokhwima, kusintha kwa mahomoni—makamaka kuchuluka kwa testosterone mwa anyamata—kumalola kukula kwa minofu chifukwa cha kukweza zolemera. Chifukwa cha kusiyana kumeneku kwachilengedwe, kuchuluka kwa minofu (kukula kwa minofu) nthawi zambiri kumaonekera kwambiri mwa anyamata kuposa atsikana.
Kodi ubwino wa maphunziro olimbitsa thupi ndi wotani?
Kuchita masewera olimbitsa thupi kumaphatikizapo zambiri kuposa kungomanga minofu yayikulu; kumapereka maubwino ambiri azaumoyo:
- Kulimbitsa Thupi Lonse: Mudzaona kulimba mtima, kupirira, ndi mphamvu zakuthupi pa zochita zanu za tsiku ndi tsiku.
- Kuchuluka kwa Thupi Lopanda Mafuta: Kumathandiza kuchepetsa mafuta m'thupi komanso kumawonjezera minofu ya mafupa . Kulinganiza kumeneku ndikofunikira kwambiri kuti thupi likhale ndi thanzi labwino.
- Kuwotcha Kwambiri kwa Ma Caloric : Minofu ya minofu imagwira ntchito m'thupi; mukakhala ndi zakudya zambiri, thupi lanu limawotcha ma calories ambiri ngakhale mutapuma, zomwe zimathandiza kuchepetsa kulemera kwa thupi.
- Mafupa Olimba: Maseŵera olimbitsa thupi olimbana ndi matenda amaika mphamvu pa mafupa anu, zomwe zimathandiza kuwonjezera kukhuthala kwawo ndi mphamvu zawo zonse.
- Thanzi Labwino la Maganizo : Kulimbitsa thupi ndi chida champhamvu chochepetsera kupsinjika maganizo komanso kukonza momwe mukumvera . Kukwaniritsa zolinga zanu zolimbitsa thupi kumakupatsani mphamvu zambiri kuti mudzidalire komanso kuti mukhale ndi chidaliro.
Kodi ndiyamba bwanji?
Ngati mukufuna kuyamba, ndikofunikira kuyamba maphunziro anu ndi dongosolo lanzeru komanso lokonzedwa bwino. Chitetezo chiyenera kukhala patsogolo panu nthawi zonse.
1.Funsani Dokotala Wanu: Musanayambe pulogalamu yatsopano yolimbitsa thupi, konzani nthawi yoti mukaonane ndi dokotala wanu. Angatsimikizire kuti muli ndi thanzi labwino kuti muzichita masewera olimbitsa thupi komanso kuti musakumane ndi mavuto aliwonse omwe angafunike kusamala.
2. Funani Malangizo a Akatswiri: Dokotala wanu akakupatsani chilolezo, phunzirani kuchokera kwa akatswiri.
- Makochi a kusukulu kapena ophunzitsa masewera olimbitsa thupi ndi zinthu zabwino kwambiri. Masukulu ambiri amapereka makalasi ophunzitsira okweza zolemera kapena ochitira masewera olimbitsa thupi omwe amapangidwira othamanga achichepere.
- Ngati mulowa nawo malo ochitira masewera olimbitsa thupi, yang'anani makalasi kapena ophunzitsa anthu payekha. Nthawi zonse onetsetsani kuti mphunzitsi wanu ali ndi satifiketi ndipo ali ndi chidziwitso chapadera chogwira ntchito ndi achinyamata.
3. Dziwani bwino njira yochitira zinthu: Iyi ndi sitepe yofunika kwambiri. Nthawi zonse phunzirani kaye mawonekedwe oyenera ndi ziro kapena kulemera kopepuka kwambiri. Kaya mawonekedwe anu ndi abwino, pang'onopang'ono onjezerani kukana. Yesetsani kulemera komwe kumakupatsani mwayi wochita mobwerezabwereza 8-12 ndi ulamuliro wabwino.
4. Khalani ndi Woyang'anira: Mukamagwiritsa ntchito zolemera kapena makina osavuta, kukhala ndi 'woyang'anira' (munthu woti akuthandizeni) ndikofunikira. Ngati mukunyamula zinthu zolemera monga bench press ndipo mukuona kuti simungathe kubwerezabwereza, woyang'anira wanu angakuthandizeni kuwongolera kulemera kuti kusakugwereni. Ngati mukumva kuti kulemera kukuchulukirani, musazengereze kupempha thandizo.
Kodi Kuphunzitsa Mphamvu N'kotetezeka?
Inde, ngati muchita masewera olimbitsa thupi motsatira njira yoyenera komanso kuyang'aniridwa bwino, kuchita masewera olimbitsa thupi kumakhala kotetezeka kwambiri. Sikuvulaza mafupa omwe akukula. Komabe, ngati muli ndi matenda enaake—monga kuthamanga kwa magazi kosalamulirika, khunyu, kapena matenda a mtima—muyenera kufunsa dokotala wanu kuti akupatseni dongosolo loyenera musanayambe.
Ngati mukumva kupweteka kwachilendo, kusapeza bwino, kapena kumva phokoso la 'kutuluka' mukuchita masewera olimbitsa thupi, siyani nthawi yomweyo. Musanabwerere ku masewera olimbitsa thupi, funsani dokotala kuti akuthandizeni kupeza vuto. Mungafunike kusintha kalembedwe kanu kochita masewera olimbitsa thupi, kapena mungafunike kupuma pang'ono ponyamula zolemera pamene mukuchira.
Ndikofunikira kumvetsetsa kuti si masewera olimbitsa thupi onse omwe ali ofanana. Masewera olimbitsa thupi, kukweza thupi, ndi kumanga thupi amagwira ntchito zosiyanasiyana:
- Powerlifting imayang'ana kwambiri pakukweza kulemera komwe kumakwezedwa kamodzi kokha.
- Kumanga thupi mopikisana kumayang'ana kwambiri kukongola, kukula, ndi kufanana kwa minofu.
Chofunika: 'Powerlifting,' kukweza zolemera molimbika kwambiri, ndi 'kumanga thupi' kopikisana sikuvomerezeka kwa achinyamata omwe akukulabe. Zochita izi zimakhala ndi chiopsezo chachikulu cha kuvulala kwambiri panthawiyi.
Anthu ena angayesedwe kugwiritsa ntchito 'anabolic steroids' kuti apangitse minofu kukhala yolimba mwachangu. Izi ndi zinthu zoopsa kwambiri. M'kanthawi kochepa, zimatha kuyambitsa kusintha kwa malingaliro, ziphuphu, kutaya tsitsi, komanso kuthamanga kwa magazi. Kwa nthawi yayitali, zimayambitsa zoopsa zazikulu paumoyo kuphatikizapo khansa, matenda a mtima, komanso kusabereka. Pazifukwa izi, chonde pewani zinthu zotere konse.
Kodi kuchita masewera olimbitsa thupi moyenera kumawoneka bwanji?
Mukayamba maphunziro a mphamvu, tsatirani malamulo ofunikira awa:
- Kutenthetsa thupi nthawi zonse: Chitani masewera olimbitsa thupi kwa mphindi 5-10 (masewera olimbitsa thupi omwe amaphatikizapo kuyenda). Izi zimakonzekeretsa minofu ndi mafupa anu kuti agwire ntchito yomwe ikubwera.
- Ngati ndinu woyamba kumene, yambani ndi masewera olimbitsa thupi: Khalani ndi masabata angapo mukuchita ma sit-up, push-up, ndi squats kuti mukonze bwino mawonekedwe anu ndi luso lanu. Kudziwa bwino mayendedwe awa popanda kulemera kowonjezera ndikofunikira.
- Mukadziwa bwino njira imeneyi, yambani ndi zolemera zopepuka: Yambani ndi zolemera zopepuka 'zopanda mphamvu' kapena zolemera zochepa 'zolimba.' Pamene mphamvu zanu zikuwonjezeka, pang'onopang'ono onjezerani kulemera, masewera olimbitsa thupi, kapena masewera olimbitsa thupi osiyanasiyana.
- Yesetsani kubwerezabwereza ka 8-12 pa seti iliyonse: Yambani ndi seti imodzi kapena ziwiri poyamba. Mphunzitsi wovomerezeka kapena mphunzitsi woyenerera angakuthandizeni kupanga pulogalamu yogwirizana ndi zosowa zanu.
- Yang'anani kwambiri pa njira yoyenera ndipo nthawi zonse phunzitsani motsogozedwa: Monga tanenera kale, iyi ndi mbali yofunika kwambiri pa maphunziro anu.
- Dziziritsani nthawi zonse: Mukamaliza kuchita masewera olimbitsa thupi, chitani masewera opepuka kenako 'kutambasula thupi' (kugwira minofu yanu kwa nthawi yoikika). Izi zimathandiza kuti minofu yanu ibwererenso bwino.
Kuti mupeze zotsatira zabwino, yesetsani kuchita maphunziro awiri kapena atatu pa sabata, osachepera mphindi 20-30 iliyonse. Lolani kuti mupumule tsiku limodzi lokha pakati pa maphunziro. Onetsetsani kuti mukugwiritsa ntchito magulu akuluakulu a minofu m'manja, miyendo, ndi 'pakati'—kuphatikizapo mimba yanu, msana, ndi mafupa a m'chiuno.
Kuchita masewera olimbitsa thupi ndi gawo limodzi chabe la chizolowezi choyenera. Akatswiri amalimbikitsa kuti munthu azichita masewera olimbitsa thupi osachepera ola limodzi kapena kuposerapo tsiku lililonse, zomwe ziyenera kuphatikizapo:
- 'Zochita za aerobic (cardio): Zochita izi zimalimbitsa mtima ndi mapapo anu. Kuyenda, kuthamanga, ndi kusambira ndi masewera olimbitsa thupi abwino kwambiri.
- 'Kutambasula': Izi zimathandiza kuti thupi lanu likhale losinthasintha.
Komanso, kuti mupeze zotsatira zabwino ndikuchira mwachangu, khalani ndi madzi okwanira komanso pitirizani kudya zakudya zopatsa thanzi komanso zopatsa thanzi.
Uthenga Wopita Nawo Kunyumba Kuchokera ku Nirogi Lanka
Ngati mukuganiza zoyamba kuchita masewera olimbitsa thupi, ndi lingaliro labwino kwambiri! Komabe, kumbukirani mfundo izi:
- Chitetezo choyamba: Funsani dokotala, funsani upangiri kwa katswiri, ndipo phunzirani njira zoyenera musanayambe.
- Yambani pang'onopang'ono: Musayese kunyamula zinthu zolemera nthawi yomweyo. Pitirizani kuyenda pang'onopang'ono komanso mokhazikika.
- Mvetserani thupi lanu: Ngati mukumva kupweteka, siyani nthawi yomweyo. Musamavutike kwambiri ndi kupsinjika maganizo.
- Pangani zosangalatsa: Sankhani masewera olimbitsa thupi omwe mumakonda kuti mukhale ndi chilimbikitso chopitiliza.
- Musagwiritse ntchito zinthu zoopsa monga ma steroid. Kukhala ndi thanzi labwino komanso kulimbitsa thupi mwachibadwa ndiye njira yabwino kwambiri yopitira patsogolo.
Ngati muli ndi mafunso ena, musazengereze kufunsa dokotala wanu, mphunzitsi wa masewera olimbitsa thupi, kapena mphunzitsi wodalirika. Ndikukufunirani zabwino zonse paulendo wanu wolimbitsa thupi!
maphunziro a mphamvu, maphunziro olimbana ndi kukana, kumanga minofu, kulimbitsa thupi kwa achinyamata, kunyamula zolemera motetezeka, maubwino olimbitsa thupi, njira yochitira masewera olimbitsa thupi
