Zida zochitira masewera olimbitsa thupi zasintha kwambiri pazaka makumi angapo zapitazi. Ndi kutchuka kwa thanzi ndi kulimbitsa thupi, masewera olimbitsa thupi amakono si malo ochitira masewera olimbitsa thupi, komanso malo omwe teknoloji ndi njira zophunzitsira zachikhalidwe zimaphatikizidwa. Nkhaniyi iwunika zida zomwe wamba m'mabwalo amakono ochitira masewera olimbitsa thupi ndikuwonetsa gawo lawo pakulimbitsa thupi.
Zida za Aerobic
Zida za Aerobic ndi chimodzi mwa zida zodziwika bwino m'malo ochitira masewera olimbitsa thupi, oyenera anthu omwe akufuna kulimbitsa thupi, kuwotcha zopatsa mphamvu, komanso kukhala ndi thanzi labwino. Zida zamtunduwu zimaphatikizapo:
Treadmill:The treadmill mwina ndi chimodzi mwa zida zodziwika bwino za aerobic mu masewera olimbitsa thupi. Amalola ogwiritsa ntchito kusintha liwiro ndi kupendekera malinga ndi zosowa zawo kuti ayesere malo osiyanasiyana akunja. Ma Treadmill ndi oyenera anthu amisinkhu yonse yolimbitsa thupi, kaya oyenda mosavuta kapena akatswiri othamanga marathon.
Elliptical makina:Makina a elliptical amapereka masewera olimbitsa thupi otsika kwambiri kwa iwo omwe akufuna kupewa kupanikizika kwambiri pa mawondo ndi mafupa. Zimaphatikiza mayendedwe a kuthamanga, kupondaponda, ndi kutsetsereka, ndipo zimakhudza kwambiri minofu yam'mwamba ndi yapansi.
Bicycle yozungulira:Mabasiketi opota amapezekanso m'malo ochitira masewera olimbitsa thupi, makamaka kwa iwo omwe amakonda masewera olimbitsa thupi kwambiri. Ogwiritsa ntchito amatha kusintha kukana kuti ayese kumverera kokwera kapena kutsika.
Makina Opalasa:Makina opalasa ndi zida zolimbitsa thupi zonse za aerobic zomwe zimatha kuchita bwino msana, miyendo, mikono, ndi minofu yapakati. Makina opalasa amatsanzira zochita za kupalasa bwato, zomwe zimathandiza kwambiri kuti mtima ugwire bwino ntchito.
Zida Zophunzitsira Mphamvu
Zida zophunzitsira mphamvu ndizofunikira kwambiri pamasewera olimbitsa thupi komanso zimapangitsa kuti minofu ikhale yolimba, kupirira, komanso kupanga thupi. Zida zamtunduwu zikuphatikizapo:
Ma dumbbells ndi ma barbell:Ma dumbbell ndi ma barbell ndi zida zoyambira zophunzitsira mphamvu ndipo ndizoyenera kuchita masewera olimbitsa thupi osiyanasiyana monga ma squats, ma deadlift, ndi makina osindikizira. Kupyolera mu zolemera zaulere izi, ogwiritsa ntchito amatha kupititsa patsogolo mphamvu ndi minofu.
Multifunction training rack:Mipikisano yophunzitsira ntchito zambiri imakhala ndi ma barbell, mipiringidzo yokoka, ndi zomangira zina, zomwe zimalola ogwiritsa ntchito kuchita masewera olimbitsa thupi osiyanasiyana monga ma squats, makina osindikizira a benchi, ndi kukoka. Ndi chisankho chabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi athunthu.
Makina ophunzitsira mphamvu:Zida zamtunduwu nthawi zambiri zimakhazikika ndipo zimatha kugwiritsidwa ntchito pochita masewera olimbitsa thupi, monga makina ophunzitsira miyendo, chifuwa, ndi kumbuyo. Chifukwa cha mapangidwe a zidazi, ogwiritsa ntchito amatha kuchita maphunziro apamwamba kwambiri motetezeka, makamaka kwa oyamba kumene mu maphunziro a mphamvu.
Kettlebell:Kettlebell ndi chida cholemera chozungulira chokhala ndi chogwirira, choyenera kuphunzitsa mphamvu zamphamvu monga kugwedezeka, kukanikiza, ndi squatting. Mapangidwe ake amalola ogwiritsa ntchito kugwiritsa ntchito magulu angapo a minofu nthawi imodzi ndikuwongolera kugwirizana ndi mphamvu zazikulu.
Zida zophunzitsira zogwirira ntchito
Zida zophunzitsira zogwirira ntchito zakhala zikudziwika kwambiri m'zaka zaposachedwa, makamaka kwa iwo omwe akufuna kukonza luso lawo lochita ntchito za tsiku ndi tsiku kudzera mu maphunziro. Zida zamtunduwu zikuphatikizapo:
Nkhondo chingwe:Zingwe zomenyera nkhondo ndi chida chomwe chimagwiritsidwa ntchito pophunzitsa motalika kwambiri, chomwe chimagwiritsa ntchito minofu ya mkono, mapewa, pachimake, ndi m'miyendo pogwedeza chingwe mwachangu. Sizimangowonjezera mphamvu komanso zimathandizira kwambiri kupirira kwa mtima.
Bandi yowala:Elastic band ndi chida chophunzitsira chopepuka chomwe chili choyenera kutambasula, kuphunzitsa mphamvu, komanso kuphunzitsa kukonzanso. Ogwiritsa ntchito amatha kugwiritsa ntchito zotanuka kuti azichita masewera olimbitsa thupi osiyanasiyana kuti apititse patsogolo kupirira kwa minofu ndi mphamvu.
Mpira wamankhwala ndi kettlebell:Mpira wamankhwala ndi kettlebell ndizoyenera kuphunzitsira zophulika, ndipo zimatha kuchita masewera olimbitsa thupi komanso mphamvu zathupi lonse kudzera mumayendedwe monga kuponya, kukanikiza, ndi kuzungulira.
TRX Suspension Training System:TRX ndi chipangizo chomwe chimagwiritsa ntchito kulemera kwa thupi lanu pophunzitsa, choyenera kuphunzitsidwa kugwira ntchito kwa thupi lonse. Ogwiritsa ntchito amatha kusintha utali ndi ngodya ya chingwe kuti awonjezere kapena kuchepetsa zovuta za maphunziro, oyenera anthu amagulu onse olimba.
Mapeto
Malo ochitira masewera olimbitsa thupi amakono amapereka zida zosiyanasiyana kuti akwaniritse anthu omwe ali ndi zosowa zosiyanasiyana zolimbitsa thupi komanso zolinga. Kuchokera ku zida zophunzitsira mphamvu zachikhalidwe kupita ku zida za aerobic zophatikizana ndiukadaulo, kupita ku zida zophunzitsira zomwe zimasinthidwa kukhala moyo watsiku ndi tsiku, malo ochitira masewera olimbitsa thupi akhala malo abwino oti anthu azitsatira thanzi ndi thupi lamphamvu. Kaya ndinu novice kapena dzanja lakale, kusankha zida zoyenera ndikuziphatikiza ndi dongosolo loyenera la maphunziro kumatha kupeza zotsatira zabwino panjira yolimbitsa thupi.
Nthawi yotumiza: 08-12-2024
