Waukulu > Zolimbitsa Thupi > Kuchita masewera olimbitsa thupi mwachidule - yankho ku

Kuchita masewera olimbitsa thupi mwachidule - yankho ku

Kodi mphindi 5 zolimbitsa thupi zimathandiza?

Pomaliza, akatswiri onse atatuwa amavomereza kuti kugwira ntchito mwanjira inayake masiku ambiri - ngakhale atakhalaMphindi 5- ndibwino kuposa kuchita chilichonse. “Anthu amakonda kuyang'ana kwambiri zomwe sangathechitanim'malo mwa zomwe angathechitani, ”Akutero Joyner. “Musaganize kuti mukufunika matsengakulimbitsa thupi.Aug 2 2018





Kupanda nthawi ndichimodzi mwazifukwa zazikulu zomwe anthu ambiri amavutikira kuti asunge maphunziro awo akuti.

Mwamwayi kwa inu, ma beavers otanganidwa, kafukufuku watsopano wa katswiri wazolimbitsa thupi Dr. Brad Schoenfeld ndi anzanu akuwonetsa kuti ngakhale mutakhala mphindi 15 mu masewera olimbitsa thupi, mutha kupezabe phindu. Poyesa kwawo kwamasabata asanu ndi atatu, maphunziro azimuna 34 azaka za koleji omwe ali ndi chaka chimodzi chophunzitsira mphamvu adagawika m'magulu atatu azolimbitsa thupi: voliyumu yayikulu, voliyumu yapakatikati, ndi voliyumu yotsika.

Magulu onse adachita zolimbitsa thupi zofananira za 7 ndi katundu yemwe adalephera chilichonse mwa kubwereza 8 mpaka 12. Kusiyanitsa kwakukulu pakati pamagulu ndi kuchuluka kwa ziganizo zomalizidwa. Gulu lokwera kwambiri lidachita magawo 5 pa zochitika zilizonse. pa gawo, zomwe zimapangitsa 30 ndi ma seti 45 pamisempha sabata iliyonse, pomwe ma seti akuluakulu a 45 amachitika m'magulu am'munsi am'magazi.



Gulu lamagulu apakatikati lidachita ma seti a 3, magulu onse a 18 ndi 27 paminyemba iliyonse sabata d gawo limodzi lokha pa masewera olimbitsa thupi, pazamagawo 6 ndi 9 okha pamisempha sabata iliyonse.

Tsopano tiyeni tifike pachimake, zotsatira zake: Kwa iwo omwe amadziwa mabukuwa, sizosadabwitsa kuti, pakadali pano, kukula kwa minofu kumakulirakulira kwambiri. Maseti a 5 ndiabwino kwambiri ngati mukufuna kupindula kwambiri ndi minofu. Anayesanso kupirira kwa minofu kupitirira 50% 1RM benchi atolankhani mpaka kulephera.

Magulu onse adasintha chimodzimodzi, zomwe sizosadabwitsa. Ma reps 12 siabwino kwenikweni potengera momwe zinthu zingathandizire kupirira. Apanso, zotsatira sizowopsa zonse.



Koma chidziwitso chamatsenga chimagwera pankhani yakukakamiza. Nthawi zambiri timauzidwa kuti voliyumu yochulukirapo yofananira iyenera kukhala ndi mphamvu zambiri, ndipo takhala ndi maphunziro kuti tiwonetse. Kafukufuku wa 2015 yemwe adagwiritsanso ntchito mayesero ofanana ndi magawo 1, 3, ndi 5 adapeza kuti kuchuluka kwama voliyumu ambiri kunapangitsa kuti phindu la mphamvu likhale lalikulu.

kuwunika kwa salsa warbird

Komabe, kafukufukuyu adachitidwa kwa oyamba kumene. Oyamba kumene amaloledwa kupindula ndi ma seti ambiri chifukwa amakhala ndi mwayi wopititsa patsogolo luso lawo lamagalimoto ndi masewera aliwonse, kapena, monga Dr. As Schönfeld akunenera, ziganizo zambiri zitha kubweretsa 'kuchuluka kwa kuphunzira'.

Kusintha sikukanakhala kothandiza. Tsopano pazotsatira zaposachedwa. Mosiyana ndi lingaliro loyambirira la Schönfeld ndi anzawo, magulu onse modabwitsa adakwanitsa kusintha mphamvu zofananira pa squat ndi 1 rep maximum bench press Chitani zolimbitsa thupi.



Uku ndikuzindikira kwakukulu mukamaganizira kusiyana kwakukulu pakatengera nthawi yomwe imatenga. Pafupifupi, zimatenga mphindi 68 kuti amalize gawo la gulu lalikulu, mphindi 40 pagulu lama voliyumu, ndi mphindi 13 zokha pagulu lotsika kwambiri. Ndiko kulondola, pasanathe mphindi 15 kuti mukulitse mphamvu.

Komabe, pali zoletsa zofunika zomwe ndiyenera kukumbukira. Zotsatira zimangotipatsa chidziwitso chakuyambiranso kwa ma 8 mpaka 12 reps. Takhala ndi maphunziro ambiri omwe awonetsa kuti kugwiritsa ntchito zolemetsa zolemera 3 mpaka 5 kubwereranso kulephera kumabweretsa mphamvu zowonjezera kuposa zina, zopitilira muyeso pamiyeso yomweyo.

Zikuwonekabe ngati seti imodzi imabweretsa kusintha kwamphamvu kofananako poyerekeza ndi magawo 5 a 3 mpaka 5 obwereza mpaka kulephera. Komanso, nkhanizi sizinagwiritsidwe ntchito kupangitsa kuti maseti awo alepheretse zotsatira. Gulu lomwe lili ndi chiwongola dzanja chachikulu mwina lidakumana ndi zovuta zambiri, zomwe zimafotokozera kuchepa kwa mphamvu zopambana.

Kuphatikiza apo, kukula kwa zitsanzo za 34 kunali kochepera poyerekeza ndi gulu la 3. Poyamba panali maphunziro a 45, omwe angakhale okwanira, koma 11 adasiya. Pomaliza, kafukufukuyu amangoyang'ana anyamata achichepere, ophunzitsidwa kukana, chifukwa chake sitingafotokozere zotsatirazi kwa anthu ena.

Komabe, zotsatira zake ndizodabwitsa komanso zotsutsana ndi zomwe zidachitika kale. Ngati mukusunga nthawi ndipo mumakonda kuchita masewera obwereza 8-12, ndiye kuti kuchita chimodzi chochita chilichonse cholephera kungakhale kokwanira chifukwa cholinga chanu chokha ndi mphamvu yokwaniritsira. Pepani, abale amisala, ngati mukufuna kukula, mukuyenera kupeza voliyumu yamtengo wapataliyo.

Ndidziwitseni zomwe mukuganiza pankhani yatsopanoyi mu ndemanga pansipa. Kodi mukuganiza kuti zotsatirazi zikufanana ndi zomwe mwakumana nazo? Musaiwale kukonda nkhaniyi ndikugawana ndi anzanu omwe mumakonda. Lembetsani ku nkhani zamtsogolo zambiri kuphatikiza kuwonongeka kwa kafukufuku.

Monga nthawi zonse, zikomo powonera ndi GET PROTEIN YANU!

Ndi mitundu iti ya masewera olimbitsa thupi yomwe imachitika mwachidule mwachangu?

HIIT imaphatikizapokuphulika kwakanthawiya kwambirikuchita masewera olimbitsa thupikusinthidwa ndi nthawi zotsika kwambiri. Chosangalatsa ndichakuti mwina ndiyo njira yothandiza kwambiri kukuchita masewera olimbitsa thupi(4, 5). Nthawi zambiri, HIITkulimbitsa thupiidzakhala kuyambira 10 mpaka 30 mphindi.

Ndili ndi funso lanulanu? Um, kodi ndiwe ectomorph? Kapena endomorph? Kapena mwina ndinu mesomorph wokondwa? Ayi, sindikunena kuti ndinu alendo mlengalenga kapena chilichonse! Kungoti munthu aliyense ali ndi mtundu winawake wamthupi ndipo kudziwa lanu kumatha kukuthandizani ngati mukufuna kumanga thupi lamaloto anu. Sinthani masewera olimbitsa thupi kuti agwirizane ndi thupi lanu ndipo mupeza zotsatira zabwino kwambiri! Tiyeni tiyambe pofufuza mitundu yamthupi poyamba. Pali zitatu mwa izi, monga Dr.

Wolemba William Sheldon, wama psychologist waku America, mzaka za 1940. Tiyeni tiwone ngati mukuzizindikira mwa ena mwa iwo! Choyamba pali ectomorph. Anthu omwe ali ndi mtundu wamtunduwu ndi ochepa, nthawi zambiri amatalika, ndipo amakhala ndi miyendo yayitali.

Onani Usain Bolt ngati mukufuna chitsanzo chabwino; Ndiwo anyamata omwe ali ndi mwayi omwe angadye zomwe akufuna ndipo osagwiranso ntchito zachikondi kapena matako ochulukirapo, ma ectomorphs nawonso amalimbana ndikupeza minofu, kotero ngakhale atalimbikira bwanji, amakhalabe owonda ndipo sadzakhalanso amatha kunenepa ngakhale atafuna. Chabwino, atha kumiza nkhawa zawo mu keke. Kapena awiri.

Ndiye pali ma endomorphs. Ndizosiyana ndendende ndi mtundu wam'mbuyomu: zazing'ono, zowonda, komanso amakonda kunenepa pachakudya chilichonse chomwe chimadyedwa pambuyo pa nkhomaliro. Chitsanzo chabwino cha endomorph ndi a Danny De Vito.

Amuna awa amavutika kuti achepetse thupi ndipo mimba yawo yayikulu ndi chiuno chathunthu zitha kuwapha ngati angasankhe kuchita nawo masewera othamanga, komabe, ma endomorphs ali olimba mwachilengedwe kuposa ma ectomorphs ndipo ali omanga thupi kapena olimbitsa thupi. Ndipo pamapeto pake ma mesomorphs osangalala. Osangalala bwanji, chifukwa ali ndi minyewa yambiri komanso mafuta, komanso kutha kusintha matupi awo mwachangu komanso mwachangu.

Christian Bale ndiye mesomorph wangwiro: kuyang'ana kamodzi pamaudindo ake mu The Machinist ndi American Hustle ndikokwanira kumvetsetsa Chifukwa. Mesomorphs amatha kutulutsa minofu mosavuta ndikukhala okhazikika nthawi yomweyo. Kumbali inayi, amataya msanga mwachangu, ndiye sizili ngati kuti akuyenda paki ndikubwera kunyumba ali ndi miyendo yoduka.

U-uh, moyo ndi wosavuta kwa iye, koma sizovuta kwenikweni! Zachidziwikire, mitundu itatu yamitunduyi siyophatikizika, ndipo mutha kudzipeza nokha pakati. Ngakhale zili choncho, zimakhudza mbali zambiri, ndipo mwayi ndikuti zomwe mwangomva zikufotokozerani bwino, sichoncho? Ndidziwitseni mu gawo la ndemanga pansipa! Tsopano popeza talowa mu chiphunzitsochi, tiyeni tiyambe kuchita. Mudadina nkhaniyi chifukwa mukufuna kudziwa mtundu wamaphunziro omwe mukufuna, sichoncho? Chifukwa chake pali maupangiri ndi masewera olimbitsa thupi omwe muyenera kuchita kutengera mtundu wa thupi lanu, akuthandizani kuti mupindule kwambiri ndi malamulo anu ndikupeza zotsatira zabwino kwambiri. koma ngati mukufuna kulemera kwa minofu mumangokhala ndi minofu yowonda yomwe imakhala yopyapyala komanso yowuma muyenera kuchita.

Yambani ndi mapuloteni poyamba. Mapuloteni makamaka ndi omwe amapanga minofu yanu, ndipo akaphatikizidwa ndi chakudya, amakuthandizani kuti muchepetse thupi pamapeto pake. Osati mathero anu, kumapeto.

Vuto apa ndiloti muyenera kukhala okonzeka kudya zochuluka kuposa momwe mumadyera kale chifukwa kagayidwe kanu kagayidwe kake kamathamanga kwambiri kuposa anthu ena ndipo mumafunikira michere yambiri kuti mudyetse matope anu. Chifukwa chake dzithandizeni nokha ndikuyamba kudya zakudya zamapuloteni komanso chakudya. Komabe, samalani kuti musadye kwambiri mafuta chifukwa ngakhale mafuta ndiabwino kwa inunso, ochulukirapo amatha kuchepetsa kupindula kwa minofu yanu.

Chachiwiri, yang'anani pa masewera olimbitsa thupi ndikukweza zolemetsa. Makina osunthira ndi abwenzi anu apamtima: Zochita zoyambira monga ma deadlifts, squats, crunches ndi pushups zimagwira magulu akulu akulu ndikukuthandizani kuti mumange thupi lanu mwachangu komanso mosavuta. Zochita zodzipatula, komano, zimangochepetsa kupita kwanu patsogolo chifukwa amangowona amodzi kapena awiri.

Ndipo chachitatu, musachite mopambanitsa ndi cardio. Kuthamanga, kusambira, kapena kuyendetsa njinga ndi zabwino ndipo zonse, koma kulimbitsa thupi kwa cardio kumakupangitsani kuti muchepetse thupi, osanenepa. Ndipo chifukwa chiyani mukufuna kuti muchepetse kulemera kwanu ngati muli ochepa ngati nthambi? Ngakhale zili choncho, 'osachita mopitirira muyeso' sizitanthauza kuti simuyenera kuchita konse.

Kutsika kwamphamvu kwa Cardio kumakuthandizani kuti magazi anu azitha kupopa komanso kukhala ndi michere, ngakhale mutayinyamula ndi mapuloteni ndi chakudya, zimathandizira thupi lanu mukatenthedwa bwino. Pazonse, ngati ndinu ectomorph, yang'anani kudya zambiri, kuchita masewera olimbitsa thupi olimba, ndikupita ku cardio mopepuka. Mwanjira imeneyi mudzawona zotsatira zabwino posachedwa. 2.

Chithandizo cha Endomorph Ndizachilendo kuti mtundu uwu uzikhala wolemera mchiuno ndi mapewa ang'onoang'ono. Alinso ndi majini omwe amachititsa izi: njira zosungira mafuta zikugwira ntchito mwa inu, zakukonzekeretsani nthawi yanjala. Mwamwayi, masiku omwe chakudya chinali chosowa chadutsa kale, ndiye tsopano kuli bwino kuganizira momwe mungasinthire kulemera kwanu kuchokera m'chiuno kupita kumtunda kwanu ndikuwongolera mawonekedwe anu onse.

Sindingakubisireni nkhani zoyipa: ma endomorphs amakhala ndi nthawi yovuta kwambiri kuti achepetse kunenepa, koma - ndipo pano tili - simukuyenera kuthamanga kwa maola ambiri ndikumiza chopondera thukuta lanu, wophunzitsa wotsimikiza Will Purdue akuti Kuchita masewera olimbitsa thupi kwa nthawi yayitali sikuthandizira kuwotcha mafuta. Kuchita masewera olimbitsa thupi kumakhala kothandiza kwambiri ndipo kumatenga nthawi yocheperako kuposa kungoyenda kapena kupalasa njinga. Mwachitsanzo, kuthamanga ndi njira yabwino kwambiri yomwe mungagwiritse ntchito kuti muchepetse thupi msanga.

O, ndipo iwalani za crunches. Amagwira ntchito yamitundu ina koma osati yanu. Ziphuphu ndizothandiza kutulutsa minofu, koma sizimawotcha mafuta, ndiye kuti mutha kukhala ndi phukusi sikisi ndipo simukudziwa! Kukulitsa thupi lanu lakumtunda ndikuwoneka mocheperako Kuti likhale ngati peyala, muyenera kuganizira zothana ndi mimba yanu pamitengo yanu yamtengo wapatali, kenako ndikwezani kwambiri.

Kulemera kwakukulu ndi cardio kukuthandizani m'kupita kwanthawi. Ingokonzekerani kuti izi zitheke, chabwino, magwiridwe antchito a endomorph sindiwo keke yokhudza keke, ndi nthawi yoti musanzane ndi mitanda. Ngati mukufuna kuchepetsa thupi ndikukhala olimba, muyenera kuchepetsa kuchuluka kwa kalori yanu tsiku lililonse mpaka 1,750 kcal.

M'malo mwake, kutsitsa kalori yanu, kumachepetsa kwambiri, koma si bwino kuichulukitsa. Ngati mumakhala ochepera ma calories 1,500 patsiku ndikutuluka thukuta mosangalala pamalo ochitira masewera olimbitsa thupi, pamapeto pake mutha kupezeka kuti mwatopa. Palibe vuto kukhala ndi njala pang'ono nthawi zonse, koma musaiwale kuti mphamvu zanu zizikhala zokwanira.

Pomaliza mwachidule zinthu zonse zomwe ndangokuuzani, chitani maphunziro olimbikira, kusiya nthawi yayitali yolimbitsa thupi, kudzaza mapewa anu ndi zolemera, ndikuchepetsani zomwe mumadya tsiku lililonse. Ndipo zowonadi, payenera kukhala chakudya chochepa kwambiri m'zakudya zanu komanso zomanga thupi zambiri. 3.

Thermal Mesomorph Therapy, mesomorphs ndiye njira yosavuta kwambiri yochitira masewera olimbitsa thupi. Ngati ndinu otere, mwina mwakhala mukuwoneka bwino ndipo mwina mwawona kuti ndikosavuta kuti mukhale ndi minofu kapena kutaya mafuta. Muyeneranso kudziona kuti ndinu odala chifukwa simukuwona nsanje pankhope panga pano.

Komabe, ngakhale mesomorphs atapambana jackpot ya majini, pali mwayi wosintha. Ponena za maphunziro, chinthu choyamba muyenera kuchita ndikuletsa aliyense kuzengereza ndikuyamba kuchita masewera olimbitsa thupi. Thupi lanu limakulolani kumasula kwambiri popanda kuwononga zambiri, ndipo ma mesomorph ambiri amazunza mchitidwe wozizira wa matupi awo, zomwe zikutanthauza kuti muyenera kuganizira mochita chilichonse mosapumira koma kukhazikitsa zolinga zenizeni - kulimbitsa thupi kwa Cardio ndibwino kwa inu ndipo mutha kupanga mayunitsi ataliatali ngati mukufuna.

Kuphunzitsa kwamphamvu kulinso chilichonse chokhudza zolemera zolemera mpaka zolemera ndi kuchuluka kwa kubwereza kuchokera kutsika mpaka kutsika. Izi zati, ngati mukukweza zolemetsa, kubwereza 4-6 kuyenera kukhala kokwanira. Ngati mukufuna kunyamula zolemera zopepuka, mwalandilidwa kubwereza mpaka 15-18.

Izi ziyenera kukhala zosavuta ndi kupirira kwanu kwachilengedwe ndi mphamvu. Maphunziro okhwima omwe ali ndi zolinga zomveka bwino amapindula kwambiri ndi thupi lanu lagolide kuti muthe kuchita zambiri Mungathe kudzitama. Inde, ndidakali wansanje.

Ponena za dongosolo lazakudya, limatha kukhala lokhazika mtima pansi chifukwa simumatha kulemera mwachangu ngati ma endomorphs ndipo simuyenera kudya chakudya ndi mapuloteni onga ma ectomorphs. Kwenikweni, mutha kungoyang'ana mphamvu zanu kuti mukhalebe mkati mwa 2,500 kcal, kudula mafuta owonjezera ndi chakudya, ndipo musangalale kuti ndinu mesomorphic, apo ayi mutha kudya zomwe mukufuna. Mwachidule mwachidule: khazikitsani zolinga zomwe mukufuna kuzikwaniritsa, dzipatseni nthawi yochita masewera olimbitsa thupi ndikudya mokhutiritsa popanda kudya kwambiri mafuta ndi chakudya.

Kodi mwapezeka kuti muli mumitunduyi? Ndidziwitseni mu ndemanga! Ngati mwaphunzira china chatsopano lero, monga nkhaniyi ndikugawana ndi mnzanu, koma - Hei! - Musasinthe kukhala mawonekedwe atsopano pakadali pano! Tili ndi nkhani zopitilira 2,000 zabwino zoti tiwonere. Zomwe muyenera kuchita ndikusankha nkhani yakumanzere kapena kumanja, dinani ndikusangalala! Khalani kumbali yowala ya moyo!

Kodi 3 yolimbitsa thupi ndiyothandiza?

Kupeza osacheperaMphindi 10za zochitika mosalekezaatatunthawi patsiku amatha kupereka zabwino zofananira ndi 30mphindiosayimakuchita masewera olimbitsa thupi.

Kulimbitsa thupi kwamaminiti khumi komwe kumagwiradi ntchito. Zochitikazi zimaphatikizidwa m'mapulogalamu ambiri olimbitsa thupi omwe satenga mphindi khumi. Mutha kukhala okhazikika nthawi yomweyo, muyenera kungopeza njirayo molondola.

Ngakhale anthu otanganidwa kwambiri amatha kupeza nthawi yochita masewera asanu ndi awiriwa. Mutha kuzichita zonsezi mukuwonera nkhaniyo! Yesani. Ndimasewera osavuta komanso osangalatsa.

Musanayambe kuchita masewera olimbitsa thupi, konzekerani. Tenthetsani bwino kuti mupewe kuvulala panthawi yochita masewera olimbitsa thupi. Mukatenthetsa, mutha kuchita masewera ena.

Choyamba chitani zisanu. Mmodzi awiri atatu anayi asanu. Komanso, yesani mkono ndi mwendo kusinthasintha, kusinthana kwa thupi ndi kupindika, ndi kutentha kwa khosi ndi mawondo, ndipo mwakonzeka kuchita masewera olimbitsa thupi mafuta.

Tiyeni tiyambepo. Chitani zolimbitsa nambala wani - sumo jump squats. Imani miyendo yanu kutali ndi zala zanu zikuyang'ana panja.

Kokani m'chiuno mmbuyo pang'ono. Tsopano squat mpaka mawondo anu atakhazikika pakona yolondola. Ndi katundu m'matako mwanu, tulukani molunjika ndikufika mofatsa.

Muyenera kubwereza zochitikazo kawiri. Ndikupatsani masekondi makumi atatu kuti mutsirize chiganizocho ndipo tikuwerengereni. mmodzi awiri atatu, anayi asanu ndi asanu ndi awiri asanu ndi atatu asanu ndi anayi Kubwereza katatu kokha! khumi ndi chimodzi thwelofu khumi achita bwino.

Mukukonzekera yotsatira. Mwa njira, muyenera kuchita zolimbitsa thupi chimodzi ndi chimodzi, kupumula pokhapokha ngati kuli kofunikira. Chitani zolimbitsa thupi nambala wachiwiri - kukankhira mmwamba mutakweza dzanja.

Tangoganizirani mawonekedwe ndi miyendo yanu, msana, ndi khosi molunjika; pumirani mkati, pindani zigongono zanu kuti mupange ngodya yolondola, kenako mutsike. Tiyeni tiyese. Mmodzi-awiri-atatu-anayi Mungathenso kuchita izi mutagwada.

Zisanu ndi zisanu ndi zisanu ndi ziwiri Kodi mumamva kuti minofu yanu ikuyaka? Izi zikutanthauza kuti mukuchita bwino. Khumi ndi khumi ndi zisanu ndi zitatu khumi ndi chimodzi. Pali zochitika zisanu ndi ziwiri m'ndandanda iyi, ndipo tachita kale ziwiri.

Pitilizani. Thupi lanu lotolo lili panjira. Chitani nambala yachitatu - Plank jump.

Yerekezerani matengowo ndi miyendo yanu, kumbuyo ndi khosi molunjika, mwendo wanu ndi minofu ya m'mimba imakhazikika. Kokani mapazi anu mmanja mwanu pamene mukudumpha. Kenako tulukani mmwamba ndikuwongola manja anu.

Bwererani ku mpando wothandizira ndikudumphira pamalo oyamba. Kodi muyenera kuchita kangati? Khumi ndi awiri kachiwiri. Ndikupatsani masekondi makumi atatu.

Ziyenera kukhala zokwanira. Wokonzeka pamenepo? Kumbukirani kuti kuchita masewera olimbitsa thupi kuyenera kukupangitsani kukhala olimbikitsidwa, koma osatopa. Pangani izo kukhala zabwino ndi zophweka.

Osadzikakamiza kwambiri. Ngati mukumva kutopa, imani kaye nkhaniyo ndi kupuma. Yesetsani kuganizira za ntchito yanu ya minyewa ndikuchotsa malingaliro olakwika panthawi yochita masewera olimbitsa thupi.

Kuganiza bwino ndikofunika kwambiri. Mwakonzeka? Palibe nthawi yokhala aulesi. Tiyeni tipitilize gawo lina lotsatira.

Chitani nambala 4 - kukoka bolodi. Malo oyambira ndi thabwa lomwe limakwezedwa m'zigongono zanu. Kokani bondo lanu lakumanzere kulinga lanu lakumanzere.

Kenako bwererani poyambira. Bwerezani ndi mwendo wina. Monga mwachizolowezi, muyenera kubwereza zochitikazo kawiri.

Ngati simukufuna kuwerengera mukamachita masewera olimbitsa thupi, ingochitani kwa masekondi makumi atatu. Nayi theka lanu mphindi. Kokani bondo lanu lakumanzere kulinga lanu lakumanzere.

Kenako mubwerere poyambira. Tsopano chitani bondo lamanja. Kumanzere pitilizani mpaka nthawi ithe.

Nambala isanu - tulukani mtsogolo ndi mbali. Dumpha kuchokera ku theka lokhalira mpaka mbali inayo. Kodi muyenera kuchita kangati? U-nhu.

Khumi ndi awiri inde. Ndiyenera kukuwerengera Chabwino, tiyeni tizipita. Awiri, atatu, anai, asanu, ndi asanu ndi asanu ndi awiri mphambu zisanu ndi ziwiri mukuchita bwino.

Osayima. Eveni naintini leveni Khumi ndi awiri omaliza. Kodi muli bwino? Ngati mukufuna kupuma, imani kaye nkhaniyo, khalani ndi madzi, muziyenda mozungulira nyumbayo ndikupukuta thukuta lanu ndi chopukutira.

Ndikupatsani masekondi khumi kuti mupumule, chabwino? Koma osakhala pansi - pitirizani kuyenda. Takonzeka tsopano? Chabwino. Zochita Zisanu ndi chimodzi - Plank ndi Yakweza Dzanja.

Chitani thabwa ndi miyendo yanu, kumbuyo ndi khosi molunjika ndipo mwendo wanu ndi minofu yanu ikhale yolimba. Mokweza dzanja lanu lamanja mpaka likufanana pansi, ndikusunthira mwendo wanu wamanja kumbali. Bwererani poyambira ndikuchitanso chimodzimodzi ndi mkono wanu wina.

Ubwino womwa madzi okwanira tsiku lililonse

Tiyeni tibwereze katatu katatu mbali iliyonse. Yambani ndi dzanja lamanja ndi mwendo wakumanja. Awiri awiri atatu Tsopano mbali yakumanzere. Umodzi awiri ndi atatu Chabwino! Mukudziwa? Tili pa masewera olimbitsa thupi omaliza.

Zochita zolimbitsa thupi nambala seveni - kudumpha ndikugwada pachifuwa. Imani zidendene zanu mulifupi. Mawondo anu akuyenera kukhala opindika pang'ono ndipo manja anu ali patsogolo panu.

Lumpha ndikukoka mawondo ako momwe ungathere pachifuwa. Yambani modekha. Konzekerani ndikubwereza zochitikazo kawiri.

Nayi theka lanu mphindi. Pangani izo kukhala zabwino ndi zophweka - osathamanga. Mukamachita masewerawa nthawi zonse, thupi lanu lonse lidzasintha mkati mwa milungu ingapo.

Mukumva kutopa? Palibe kanthu. Masekondi khumi kuti apite. Khumi ndi zisanu ndi zinayi zisanu ndi ziwiri zisanu ndi ziwiri zisanu ndi zitatu mphambu ziwiri ziwiri ntchito imodzi yayikulu! Bwerezani zonsezo masiku awiri aliwonse, kuyesera kuchulukitsa kubwereza.

Pambuyo pa masabata atatu, onjezani nthawi yophunzitsira mpaka mphindi makumi awiri. Kodi mwayesapo kale izi? Gawani zomwe mwakumana nazo mu ndemanga. Musaiwale kugunda batani ngati ili pansipa nkhaniyo ndikudina 'Subscribe' kuti mukhalebe pachithunzi chowonekera cha moyo.

Kutentha kotani?

Maphunziro owopsandizomwe zimamveka -kuchita masewera olimbitsa thupiyodziwika ndi lalifupiakuphulikamwamphamvu kwambirikuchita masewera olimbitsa thupi. Mtundu uwu wamaphunzirolakonzedwa kuti likwaniritse zotsatira zabwino kwambiri munthawi yochepa kwambiri, kukuthandizani kuti mukhale ndi minofu ndikuwotcha mafuta mumphindi zochepa patsiku.

Hei anyamata, Dr. Axe pano ndi Dr. Chelsea.

Tikuwonetsani maphunziro oyamba kumene. Funso lodziwika kwambiri lomwe ndimapeza kuchokera kwa anthu ndi loti, 'Hei, nanga bwanji ndikangoyamba kumene maphunziro ophulika? machitidwe osavuta, osavuta, komanso otsika pang'ono omwe angayambitse? Ndipo ndikukuwuzani kuti ma DVD athu awiri a Burst Fit ali ndi malingaliro oyambira. Chifukwa chake mutha kukhalabe ndi ma DVD ophulika onse awiri.

Koma tikuwonetsani zina mwazosavuta, zabwino kwambiri, zophunzitsa zophunzitsira kwa oyamba kumene. Ndipo Dr. 'Chels ndi ine tiwonetsa.

Tiyamba ndi kupopera. Chelsea ikuwonetsani. Ndipo mungotuluka, tikuwonetsani apa, pafupifupi masekondi 10.

momwe mungakulitsire mayendedwe osiyanasiyana

Ndipo inu mudzapuluma monga choncho. Ndipo kwa masekondi 10 oyamba simukumva. Pambuyo pa masekondi 20, mumayamba kutentha kuti mumve.

Ndipo mukufunitsitsadi kutulutsa. Palibe chilichonse pano ndipo mukuphunzitsa miyendo yanu, gulu lanu lalikulu kwambiri la minofu. Izi zikutanthauza kuti mukuwotcha mafuta ambiri. mupuma ndipo mutha kuchita magawo osiyanasiyana.

Nthawi zambiri masekondi 20 kupitilira, kuchoka pa 10 kapena masekondi 40, 20 kuchoka, pamene tikuphunzitsa ndi pulogalamu ya BurstFit. Chotsatira chomwe tichite ndikuti tikuwonetseni zina mwa ma pushup. Mutha kupanga ma pushups abwinobwino kapena kuchita ma pushups.

Ndipo Dr. Chelsea abwera kuno ndi kukuwonetsani momwe mungachitire. Mutha kugona pansi pa mphasa.

Ndipo mutha kuwawonanso apa: m'lifupi phewa pokhapokha, mutagwada. Pansi ndi pamwamba kachiwiri, pansi ndi mmwamba kachiwiri. Chifukwa chake mutha kuchita izi ngati mukungoyamba kumene.

Kapena ngati mungathe, mutha kuyamba kumangokankhira pano chonchi. Ndipo n mukatopa mutha kugwada. Izi zimagwira ntchito pachifuwa, kumtunda.

Chiyambi chabwino. Zochita zotsatirazi zomwe tikufuna ndikuwonetsani ma crunche angapo. Dr.

Chelsea ndiyabwino pano ndi abs komanso pachimake. Kotero iye ali pansi pano pa nsana wake. Mutha kuwona miyendo apa, kuisunga mofanana, kenako ndikubwera molunjika.

Sipindika kwambiri. Ndipo nthawi zina zimakhala zabwino, mutha kuyika dzanja lanu pamimba panu. Onetsetsani kuti mukumva kusinthasintha pamenepo.

Kuyimirira mowongoka. Zangwiro. Chabwino.

Chabwino. Gwiritsani ntchito pachimake. Chabwino.

Ena. Chotsatira tikuwonetsani masewera, onetsani zokopa. Ambiri aife tidamvapo za ma burpee.

Kwa anthu ambiri izi ndizovuta kwambiri. Kuponyera kwama squat ndi njira yabwino yolimbitsira thupi lanu lonse; mapewa anu, pakati panu, miyendo yanu Dr. Chelsea akuwonetsa kukankha kwankhonya pano pophunzitsa ophunzira oyamba kumene.

Pitani patsogolo. Pansi. Ndipo simuyenera kudumpha ngati simukufuna.

Mutha kubwera modalira chonchi. Ndipo mutha kuwona apa kuti tsopano mutha kumaliza kugwiritsa ntchito ana anu a ng'ombe. Wopanikizika kwathunthu, kumtunda uko, ndi thupi lonse.

Ndibwera kuno ndikachite zingapo. Zosavuta kwambiri. Chitani masewera ochepa.

Ndipo l Zochita zoyambirira zomwe tikufuna kuti muchite pano ndikupanga makina osindikizira. Ndipo mutha kuchita izi ndi zolemera kapena popanda zolemera. Ndipo ife tikupangitsani inu kuti mugwere chammbuyo, ingobwererani mwendo umodzi kumbuyo, ndipo inu mugwera chammbuyo.

Kankhirani mmwamba, kumbuyo. Dinani, kumbuyo. Onetsani.

Chifukwa chake, mutha kuchita izi popanda kapena zolemera. Kunyumba. Apanso masekondi 20 mpaka 40.

Kenako mumapuma theka la nthawi. Ndani! Chifukwa chake maphunziro ophulika kwa oyamba kumene. Ndikuuzeni.

Chifukwa chakuti akuti 'woyamba' sizitanthauza kuti ndikulimbitsa thupi kosavuta, kugunda kwamtima kwanu kukwezabe, mudzakumvanso m'minofu yanu ndipo kumathandizabe pakuwotcha mafuta ndikuthandizani kuwona zotsatira zake mwachangu kwambiri. Hei: Ngati simunawone Burst Fit kapena Burst Fire, yang'anani ma DVD awa ophunzitsira oyamba kumene komanso kuchita bwino kwambiri. Ameneyo anali Dr.

Josh ndi Dr. Chelsea ataphulika.

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Pali zingapomitunduyazolingazomwe anthu atha kukhazikitsa, zomwe zikuphatikiza ZotsatiraZolinga, NjiraZolinga, ndi MagwiridweZolinga. ZotsatiraZolingaonetsani zotsatira zomwe winawake akumugwirira ntchito. NjiraZolingandimakhalidwe a tsiku ndi tsiku omwe akuyenera kuchitika kuti afikire zomwe zanenedwacholinga.

Kodi ndi masewera olimbitsa thupi ati omwe ndi ofunika kwambiri kuti munthu akhale ndi mtima wopumira?

Kuchita masewera olimbitsa thupi,makamakaothamangitsakuchita masewera olimbitsa thupi, muthakusintha kupirira kwamtima. Aerobicmasewera olimbitsa thupiitha kuthandizira kulimbikitsa thanzi la mtima ndi mapapo ndipokusinthamomwe thupi limazungulira ndikugwiritsa ntchito mpweya wabwino.

Kodi kulimbitsa thupi kwa mphindi zitatu ndikwanira?

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