Ziribe kanthu kuti muyime pabwalo liti, mupeza zida zambiri zolimbitsa thupi zomwe zimapangidwa kuti zizitha kukwera njinga, kuyenda, ndi kuthamanga, kayaking, kupalasa, kusefukira, ndi kukwera masitepe. Kaya ndi zamoto kapena tsopano, zokulirapo kuti zigwiritsidwe ntchito pa malo olimbitsa thupi kapena zopepuka zogwiritsira ntchito kunyumba, zidazi zimakhala ndi Ma Cardio Workout olondola omwe amawotcha mphamvu ndi mafuta. Kuphatikiza apo, mutha kuchita maphunziro anu onse m'nyumba popanda nyengo yosinthika.
Ndiye Ndi Zida Zotani Zolimbitsa Thupi Zomwe Zilipo?
Mitengo imachokera ku madola mazana angapo kufika pa madola masauzande angapo, kutengera ngati chipangizocho chili ndi magetsi kapena chotheka, komanso ngati chili ndi zowonjezera zowonjezera, kuphatikizapo koma osati malire a kugunda kwa mtima, kuwerengera ma calories, nthawi yolimbitsa thupi, ndi zina. . Ngakhale kuti detayi ndi yongotchula zokhazokha ndipo sizolondola kwenikweni, sizimalepheretsa kukupatsani ndemanga zabwino, kukudziwitsani kuchuluka kwa zomwe mwadya kapena kuchita masewera olimbitsa thupi. Izi zimakhala zofunikira makamaka mukakhala ndi malangizo oletsa kuchita masewera olimbitsa thupi kuchokera kwa dokotala wanu.
Zotsatirazi ndi mitundu yosiyanasiyana ya zida zolimbitsa thupi, kuphatikizaCardiondiKuphunzitsa mphamvu.
The treadmill ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi kuyenda ndikuthamanga panjira iliyonse yomwe muli omasuka - ndi yabwino kwa aliyense amene amakonda kugwirira ntchito m'nyumba kapena kukana panja. Cardio-pulmonary function imathandiza kwambiri kuti thupi lanu likhale lolimba, ndipo kulimbitsa thupi kwabwino kwamtima ndiko maziko a masewera olimbitsa thupi aliwonse. Panthawi imodzimodziyo, treadmill ingaperekenso ntchito yabwino yapachiyambi ndi mwendo, makamaka pamene kupendekera kumayikidwa, kungagwiritse ntchito bwino kulemera kwanu kuti mukhale ndi mphamvu zolimbitsa thupi. Ndi mapulogalamu okonzedweratu ndi kusintha kwachizolowezi, mutha kusankha pakati pa kuthamanga kwapakati, kuphunzitsidwa kwanthawi yayitali, kapena kuthamanga kwambiri kwa cardio kutengera magwiridwe antchito a treadmill.
Chingwe chachikulu chimafunika kulinganiza magwiridwe antchito ndi chitetezo.A yosavuta komanso yosavuta kugwiritsa ntchito consolendi kuyang'anira deta ya kugunda kwa mtima, zopatsa mphamvu, mtunda, ndi zina zotero,kupendekera kusintha, bolodi yamphamvu komanso yosinthika yothamangaza kukomoka,injini yabwino komanso yolimba, ndi zina zambiri, kusankha treadmill yoyenera kungapangitse maphunziro anu kukhala amphamvu kwambiri.
Kwa masewera olimbitsa thupi a cardio mu malo ochepa, makina opalasa ndi chisankho chabwino. Poyerekeza kupalasa panja kuti agwire thupi lonse kutenga nawo mbali pamaphunzirowa, zimaterochida cha cardio chomwe chimaphunzitsa pafupifupi ziwalo zonse za thupi. Sikuti mungathe kulimbitsa thupi lanu pophunzitsa pa chipangizochi, koma nthawi yomweyo, mukhoza kupeza masewera olimbitsa thupi ndi manja. Mutha kuchita masewera olimbitsa thupi komanso ma interval cardio pamlingo woyambira pazolinga zosiyanasiyana zophunzitsira.
Monga tonse tikudziwa, kuthamanga kwakhala njira yolemetsa yophunzitsira anthu omwe ali ndi mawondo ovulala komanso olemera kwambiri. Kubadwa kwa makina a elliptical kwathetsa bwino vutoli.Imayerekezera kuthamanga popanda kukhudza mawondo, ndikugwirizanitsa bwino manja ndi thupi kuti azichita masewera olimbitsa thupi. Imalola kulimba kwamaphunziro apamwamba posintha kukana ndi kutsetsereka. Khazikitsani kukana kwakukulu kwa thupi lakumtunda ndikugwiritsa ntchito chogwirizira chophatikizika pophunzitsira synergistic, mbali inayo mutha kukhazikitsa kukana kosiyana kapena kutsetsereka kotsetsereka kuti muyang'ane pamaphunziro a thupi lanu lakumunsi.
Ngakhale ili ngati njinga yanthawi zonse, imakhala yosiyana kwambiri ndi magwiridwe antchito, omwe amagwiritsidwa ntchito nthawi zambirichipinda chanjinga cha masewera olimbitsa thupindipo ndioyenera kuchita masewera olimbitsa thupi kwambiri m'magulu. Bicycle yozungulira ilibe zofooka zina za njinga, monga chitetezo ndi kupweteka kwa nthawi yaitali m'chiuno, zomwe zakonzedwa bwino pa njinga yozungulira. Kupota njinga ndi njira yoyesera yasayansi ndipo imagwiritsa ntchito njira yaukadaulo wamakina opangira. Ndiwoyenera kwa thupi la munthu, sizimasokoneza m'chiuno, komanso zimatha kukwaniritsapazipita zotsatira olimba.
Kuphatikiza pakupereka kuchuluka kwa kukana kukwera kudzera pa flywheel, njinga zamtundu wamba zopota zimathandiziranso kusintha kwamphamvu (kukana) m'njira ziwiri -Ma Brake PadsndiKukaniza Maginito. Nthawi zambiri,njinga za ma spin zoyendetsedwa ndi brake pad ndizokwera mtengo, ndipo zoyendetsedwa ndi maginito zimakhala zolimba.
Njinga zowongoka zimapereka njira yotsika yocheperako yoyendetsa njinga zamkatikuyerekezera njinga yamsewu koma popanda kufunikira kotuluka. Bicycle yamkati idzagwira ntchito m'mapapo anu ndi thupi lakumunsi mofanana -minofu iliyonse m'munsi mwa thupi imayang'ana (makamaka kukana kwakukulu).
Mosiyana ndi thukuta lalikulu la njinga zopota, njinga zolimbitsa thupi (Bike Yokwera & Recumbent Bike) ndizoyenera kugwiritsa ntchito mitundu ingapo, poganizira kupumula ndi maphunziro. Nthawi zambiri, njinga zolimbitsa thupi zimakhala ndi cholumikizira chamitundu yambiri chosinthira kukana, kuyang'anira kugunda kwa mtima, kugwiritsa ntchito ma calorie, ndi zina zolimbitsa thupi.
Mutha kugwiritsa ntchito njinga yochitira masewera olimbitsa thupi kuti ikhale yokhazikika, yokhazikika komanso yocheperako potengera zochitika zamtima.
Makina a Hack Squat adapangidwa kutikukulolani kuti muzichita mayendedwe a squat ndikugogomezera ntchafu kuti muzipatula ndikuzilimbitsa. Ngakhale cholinga choyambirira cha kapangidwe ka zida ndikulunjika ku quadriceps, mutha kulunjika bwino minofu iliyonse ya mwendo posintha malo a phazi. Mutha kugwiritsa ntchito Hack Squat Machine kutiyang'anani mbali iliyonse ya minofu yakutsogolo ndi yakumbuyo mwa kuyika mapazi anu patsogolo kapena kumbuyo pa nsanja.
Kukhala ndi choyikapo mphamvu ndiye chinthu chofunikira kwambiri pazida zophunzitsira mphamvu zomwe muyenera kukhala nazo. Kaya mukuchitaCrossFit, Powerlifting, Olympic Weightlifting, kapena kungoyang'ana kuti mupange minofu ndikuwotcha mafuta,choyikapo mphamvu ndiye chida chabwino kwambiri chokwaniritsira zolinga zanu zolimba. Zimakupatsani mwayi wochita chilichonse kuyambira pakufa mpaka kugwa kuchokera kumtunda wosiyanasiyana, otetezeka podziwa kuti mutha kusiya katunduyo mukakhala pachiwopsezo. Mutha kuchita mayendedwe aliwonse aulere a barbell ndi mtendere wamumtima chifukwa chachitetezo choyimitsa komanso kutalika kosintha / kutsitsa.
Makina a Cable Crossover ndiena mwa makina osunthika kwambiri masiku ano- dzina lawo lodziwika bwino "crossover" limachokera ku mfundo yoti amapatsa wogwiritsa ntchito mwayi wotha kuwuluka pachifuwa chapadera chomwe chimawona mikono ikudutsa pakati, pomwe zochitazo ndi chimodzi chabe mwamazana a masewera olimbitsa thupi omwe mungathe kuchita pa makina awa, ngakhale kuti ndi yotchuka kwambiri.
Zomwe chipangizochi chingagwiritsidwe ntchitoSitimayi imadalira kwathunthu cholinga cha ochita masewera olimbitsa thupi-momwe mungagwiritsire ntchito crossover kuchita pafupifupi masewera aliwonse omwe mungaganizire. Mothandizidwa ndi mabenchi ena ochita masewera olimbitsa thupi, mutha kugwiritsa ntchito ma crossovers kuti muchite pafupifupi mayendedwe onse omwe alipo ndikuyika katundu wokhazikika ku minofu kudzera pa chingwe.
Makina a Smith ndi rack yopangidwa mwapadera yokhala ndi ma barbell omangidwira - mutha kuyigwiritsa ntchitotsitsani mbale zolemetsa ndikuchita masewera olimbitsa thupi a barbell popanda kuvulala. Njanji zokhazikika zimatha kukuthandizani kuti mukhazikitse bala, ndipo kugwidwa kwachitetezo chamitundu yambiri pafupi ndi njanji kumakulolanikusiya maphunziro pa udindo uliwonse. Gwiritsani ntchito makina a Smith kuti mugwirizane ndi minofu iliyonse m'thupi lanu, malingana ndi masewera olimbitsa thupi omwe mwasankha kuchita. Smith makina ndinjira yabwino kwambiri yochitira masewera olimbitsa thupi a barbell aulere popanda chitetezo chokwanira, popanda kufunika kwa chotchinga.
Benchi yosinthika mosakayikira ndiyowotchuka kwambiri kulemera benchimu masewera olimbitsa thupi, ndi mpando wosinthika ndi kumbuyo zimalola ogwiritsa ntchitokuchita masewera olimbitsa thupi a bench pressndi barbells kapena dumbbells. Chifukwa cha kuchuluka kwake kosinthika, mutha kuzigwiritsa ntchitochitani masewera olimbitsa thupi angapo kuphatikiza ndi zida zophunzitsira zambirimongaMakina a CableorMphamvu Rackkuphunzitsa magulu a minofu yam'mwamba monga chifuwa, triceps, mapewa, ndi kumbuyo.
Nthawi yotumiza: Sep-28-2022