Kodi chida chabwino kwambiri chochitira masewera olimbitsa thupi thupi lonse ndi chiyani? -Hongxing

Pofunafuna kukhala ndi thanzi labwino komanso kulimbitsa thupi, masewera olimbitsa thupi ayamba kutchuka kwambiri chifukwa cha luso lawo lolunjika magulu angapo a minofu nthawi imodzi. Kaya ndinu okonda zolimbitsa thupi kapena ndinu wongoyamba kumene kuyang'ana kuti muchepetse chizolowezi chanu cholimbitsa thupi, kusankha zida zoyenera ndikofunikira kuti mupeze zotsatira zabwino. Nkhaniyi ikufotokozazida zabwino kwambiripochita masewera olimbitsa thupi athunthu, kuwonetsa phindu lawo komanso momwe amathandizira kuti akhale olimba kwambiri.

1.Kettlebells: Kusinthasintha Kumakumana Ndi Kuchita Bwino

Ma kettlebell akhala ofunikira m'machitidwe ambiri olimbitsa thupi chifukwa cha kusinthasintha kwawo komanso kuthekera kophatikiza magulu angapo a minofu. Mosiyana ndi ma dumbbell achikhalidwe, ma kettlebell ali ndi mawonekedwe apadera omwe amalola mayendedwe amphamvu monga kugwedezeka, kukwatula, ndi kukweza kwa Turkey. Kuyenda uku kumafuna kugwirizana, kukhazikika, ndi mphamvu, kupanga ma kettlebell chida chabwino kwambiri cholimbitsa thupi lonse.

• Ubwino: Zochita zolimbitsa thupi za Kettlebell zimagwira ntchito pachimake, zimalimbitsa mphamvu zogwira, komanso zimakulitsa kupirira kwamtima. Ndiwothandiza makamaka pakumanga mphamvu zogwirira ntchito, zomwe zimamasulira bwino muzochita za tsiku ndi tsiku.

2.Magulu Otsutsa: Ma Powerhouse Onyamula

Magulu olimbana nawo nthawi zambiri amanyozedwa, koma amakhala othandiza kwambiri pakulimbitsa thupi kwathunthu. Magulu opepuka awa, osunthika amapereka milingo yosiyana, kuwapangitsa kukhala oyenera misinkhu yonse yolimba. Magulu otsutsa amatha kugwiritsidwa ntchito pophunzitsa mphamvu, kusinthasintha, komanso kuchita masewera olimbitsa thupi.

• Ubwino: Magulu otsutsa amapereka kukangana kosalekeza pamayendedwe onse, zomwe zimathandiza kukula kwa minofu ndi kupirira. Amakhalanso odekha pamalumikizidwe, kuwapangitsa kukhala abwino kwa omwe akuchira kuvulala kapena kuyang'ana masewera olimbitsa thupi opanda mphamvu.

3.Ophunzitsa Oyimitsidwa: Kupambana kwa Bodyweight

Ophunzitsa kuyimitsidwa, monga TRX system yotchuka, adapangidwa kuti athandizire kulemera kwa thupi lanu pakuphunzitsidwa kukana. Makinawa amakhala ndi zingwe zosinthika zomwe zimatha kumangika pachitseko, padenga, kapena zinthu zina zolimba. Kuyimitsa kuyimitsidwa kumapangitsa minofu yokhazikika komanso yokhazikika, kupereka kulimbitsa thupi kwathunthu.

• Ubwino: Ophunzitsa kuyimitsidwa ndi osinthika kwambiri, omwe amalola ogwiritsa ntchito kusintha kukula kwa masewera olimbitsa thupi posintha mbali ya thupi lawo. Kusintha kumeneku kumawapangitsa kukhala oyenera kwa oyamba kumene komanso othamanga apamwamba. Ndiwothandiza kwambiri pakuwongolera bwino, kulumikizana, komanso mphamvu yayikulu.

4.Ma Dumbbells: Achikale komanso Odalirika

Ma Dumbbells ndi zida zapamwamba kwambiri zomwe zimakondedwa kwambiri pakulimbitsa thupi kwathunthu. Amapezeka muzolemera zosiyanasiyana, zomwe zimapangitsa kuti zikhale zosavuta kuzipeza kwa anthu pamlingo uliwonse wolimbitsa thupi. Ma Dumbbell atha kugwiritsidwa ntchito pazochita zolimbitsa thupi zosiyanasiyana zomwe zimayang'ana kumtunda, thupi lakumunsi, komanso pachimake.

• Ubwino: Ma Dumbbells amapereka katundu wokwanira, wofanana womwe umathandiza kumanga mphamvu, minofu, ndi kupirira. Zimakhala zosunthika ndipo zitha kugwiritsidwa ntchito pamayendedwe apawiri monga ma squats, mapapo, ndi makina osindikizira, komanso masewera olimbitsa thupi odzipatula amagulu ena aminyewa.

5.Makina Opalasa: Cardio yokhala ndi Chigawo Champhamvu

Makina opalasa ndi mphamvu ikafika pakuphatikiza masewera olimbitsa thupi amtima ndi maphunziro amphamvu. Mosiyana ndi makina ena a cardio, kupalasa kumatenga pafupifupi 85% ya minofu ya thupi, zomwe zimapangitsa kuti ikhale imodzi mwazochita zolimbitsa thupi zolimbitsa thupi zonse zomwe zilipo.

• Ubwino: Kupalasa kumapereka masewera olimbitsa thupi ocheperako omwe amakhala odekha m'malo olumikizirana mafupa pomwe akuwotcha kwambiri. Imalimbitsa miyendo, pachimake, kumbuyo, ndi mikono, ndikupangitsa kukhala chisankho chabwino kwambiri pakumanga kupirira ndi kamvekedwe ka minofu.

6.Mipira Yamankhwala: Mphamvu Zophulika ndi Mphamvu Zapakati

Mipira yamankhwala ndi zida zosunthika zomwe zingagwiritsidwe ntchito pochita masewera olimbitsa thupi, monga slams, kuponyera, ndi mayendedwe ozungulira. Zochita zolimbitsa thupizi ndizothandiza kwambiri pakumanga mphamvu zapakati komanso kukulitsa luso lamasewera.

• Ubwino: Mipira yamankhwala imathandizira kukulitsa mphamvu, kugwirizana, ndi kukhazikika. Ndiwothandizanso pakuphunzitsa magwiridwe antchito, omwe amathandizira kuti thupi lizitha kuchita bwino ntchito za tsiku ndi tsiku.

Mapeto

Pankhani yolimbitsa thupi lonse, chofunikira ndikusankha zida zomwe zimagwiritsa ntchito magulu angapo a minofu ndikupereka njira yoyenera yolimbitsa thupi. Ma kettlebell, magulu otsutsa, ophunzitsa kuyimitsidwa, ma dumbbells, makina opalasa, ndi mipira yamankhwala ndi zina mwa njira zabwino kwambiri kwa iwo omwe akufuna kukulitsa luso lawo lolimbitsa thupi. Chilichonse mwa zida izi chimapereka phindu lapadera, ndipo chikaphatikizidwa muzochita zolimbitsa thupi, zingakuthandizeni kukwaniritsa zolinga zanu zolimbitsa thupi bwino. Kaya mukufuna kulimbitsa thupi, kupirira, kapena kupititsa patsogolo masewera olimbitsa thupi, zida izi zimatsimikizira kuti mukupeza bwino pakulimbitsa thupi kulikonse.