Mapewa amphamvu komanso owoneka bwino nthawi zonse ndi zofunika. Koma kuti tikwaniritse zimenezi timafunika kuchita khama. Nawa ena masewera olimbitsa thupi omwe angathe kuchitidwa kunyumba mosavuta - sangangopangitsa mapewa anu kukhala owoneka bwino komanso achigololo, komanso angakuthandizeni kuchotsa mavuto okhudzana ndi mapewa.
imodzi. Kodi Titha Kuchita Zolimbitsa Thupi Pakhomo Ndi Ma Dumbbells?
awiri. Kodi Tingachite Zolimbitsa Thupi Pakhomo Ndi Ma Kettlebell?
3. Kodi Pali Ma Asanas Omwe Atha Kuwonedwa Ngati Kuchita Zolimbitsa Thupi Kwamapewa?
Zinayi. FAQs: Mitundu Ina Yolimbitsa Thupi Yamapewa Kunyumba
1. Kodi Tingachite Zolimbitsa Thupi Pakhomo Pakhomo Ndi Ma Dumbbells?
N’zoona kuti tingathe. Nazi zolimbitsa thupi zosavuta koma zogwira mtima zomwe mungachite panthawiyi kukhala kunyumba panthawi yotseka :
Dumbbell Arm Circles: Izi ndi zoona zosavuta kuchita mapewa zolimbitsa thupi . Imani molunjika miyendo yanu motalikirana ndi mapewa. Gwirani manja anu, kufanana pansi, ndipo manja anu ayenera kuyang'ana pansi. Gwirani dumbbell m'dzanja lililonse. Yambani ndi kilogalamu imodzi kapena ziwiri. Tsopano yambani kuzungulira manja onse awiri ndi ma dumbbells - motsata wotchi komanso otsutsana ndi wotchi. Chitani mobwerezabwereza 12 mbali iliyonse.
Neutral Grip Shoulder Press: Izi zikhoza kukhala zovuta kwambiri kulimbitsa thupi kogwira mtima kuti akhoza kwenikweni limbitsani manja anu akumtunda ndi mapewa. Imani molunjika miyendo yanu motalikirana ndi mapewa. Gwirani dumbbell m'dzanja lililonse - pezani kulemera komwe mumamasuka nako. Bweretsani manja anu kutsogolo kwa chifuwa chanu pamene ma dumbbells adzakhala pansi pa chibwano chanu. Tsopano kankhirani manja anu onse pamwamba ndikugwira kwa sekondi imodzi kapena kuposerapo. Kenako tsitsani pang'onopang'ono pamalo omwewo. Bwerezani ka 10.
Arnold Press: Uku ndiko kusiyanasiyana kwa mitundu masewera olimbitsa thupi osagwira pamapewa zotchulidwa pamwambapa. Imani molunjika miyendo yanu motalikirana ndi mapewa. Gwirani dumbbell m'dzanja lililonse - pezani kulemera komwe mumamasuka nako. Bweretsani manja anu kutsogolo kwa chifuwa chanu pamene ma dumbbells adzakhala pansi pa chibwano chanu. Tsopano tsegulani zigono zanu chammbali ndiyeno ikani manja anu pamwamba pa mutu wanu. Ndiyeno kubwerera ku malo oyambirira. Chitani izi nthawi 10.
Kuyendetsa Magalimoto: Ichi ndi chinanso kulimbitsa mapewa kosavuta . Imani molunjika ndi mapazi anu pansi pa mapewa anu. Kwezani manja anu kutsogolo ndikugwira dumbbell ndi manja onse awiri. Tsopano yambani kuzungulira dumbbell m'njira yoti ziziwoneka ngati mukuyendetsa galimoto. Choncho, dzina. Chitani izi kwa masekondi osachepera 40. Bwerezani kasanu.
Langizo: Yambani ndi dumbbell ya kilogalamu imodzi, ngati mukuchita izi masewera olimbitsa thupi kwa nthawi yoyamba . Ndiyeno pang'onopang'ono onjezerani.
2. Kodi Tingachite Zolimbitsa Thupi Pakhomo Ndi Ma Kettlebell?
Ma kettlebell amatha kupititsa patsogolo masewera olimbitsa thupi. Nawa ena zosavuta kuchita mapewa masewera :
Halo Yamapewa: Izi zikhoza kukhala mapewa aakulu kulimbitsa thupi kwa oyamba kumene . Imani molunjika ndi mapazi anu motalikirana. Khalani chete msana wanu. Pumani bwino. Tengani kettlebell m'manja onse mozondoka - kuti mugwire mwamphamvu, gwirani belu pafupi ndi ngodya za L. Dzikhazikitseni nokha. Tsopano tembenuzani kettlebell mozungulira mutu wanu motsata kotchipa komanso motsata koloko. Chonde samalani, pamene mukutembenuza chida kuzungulira mutu wanu - musadzivulaze. Chitani izi kakhumi. Kenako yang'anani mbali ina ndikubwereza halo nthawi zina 10. Akatswiri amanena kuti izi kulimbitsa thupi kwa halo ndi kettlebell kumatha kulimbikitsa mapewa anu ndi mikono.
Makina osindikizira a mkono umodzi/zankhondo: KWA kulimbitsa thupi kophweka pamapewa zomwe zingatheke kunyumba. Imani ndi mapazi anu motalikirana ndi mapewa. Pindani kuti mukweze kettlebell kuchokera pansi mpaka pachifuwa chanu. Chitani choyikapo - mwa kuyankhula kwina, bweretsani kettlebell ndi dzanja limodzi pafupi ndi chifuwa chanu kuti kupanikizika kukhale pamphuno mwanu ndikuyika chigongono chanu pambali panu. Dzanja lina likhale lomasuka komanso lolimba. Gwirani malowa kwa masekondi angapo ndikukweza kettlebell pamwamba pa mutu wanu ndi mkono wanu. Ndiyeno bweretsani ku chifuwa chanu kenako pansi kachiwiri. Kumba mapazi anu mwamphamvu pansi ndi sungani minofu yonse m'thupi lanu molimba uku akuyeretsa mkono umodzi. Bwerezani izi ndi mkono wina. Kubwereza khumi pa mkono uliwonse kuyenera kukhala kokwanira pachiyambi.
Langizo: Ngati mukugwiritsa ntchito ma kettlebell kwa nthawi yoyamba, yambani ndi 4-kg imodzi. Funsani mphunzitsi wanu wolimbitsa thupi ngati n'kotheka.
3. Kodi Pali Ma Asas Amene Angatengedwe Ngati Kuchita Zolimbitsa Thupi Kwamapewa?
Ngati muli ndi vuto ngati phewa lozizira, asanas zotsatirazi zitha kukhala zothandiza zolimbitsa thupi zogwira mtima :
Dhanurasana (Bow Pose): Gona pamimba panu, mapazi motalikirana m’lifupi mwake. Tambasulani manja anu chammbuyo, pumirani mkati ndikugwira akakolo anu pamene mukukweza miyendo yanu. Thupi lanu liyenera kuwoneka ngati uta wopindika. Gwirani izi kwa masekondi 15, mutenge mpweya wautali, ndiyeno bweretsani miyendo yanu ndi chifuwa pansi.
Ustrasana: Gwirani pa wanu yoga mat , mapazi anu akuyang'ana kudenga. Pang'onopang'ono bwererani mmbuyo, kupumira mkati, ndikuyesera kugwira mapazi anu, ndikuwongola manja anu. Osatambasula ndi kuvulaza msana wanu. Gwirani motere kwa kapumidwe kangapo kenaka pang'onopang'ono mubwerere pomwe munayambira.
Purvottanasana: Izi zosintha matabwa ponse akhoza kukhala a kulimbitsa thupi kwakukulu pamapewa . Khalani pamphasa ndi miyendo yotambasula patsogolo. Tambasulani manja anu chammbuyo pansi. Kupumira, kwezani matako anu kwinaku mukuwongoka manja ndi miyendo yanu. Gwirani kwa masekondi angapo ndikutulutsa mpweya kumabweretsa matako anu pansi. Mapewa anu, mikono ndi miyendo sayenera kupindika.
Langizo: Osayesa izi musanakambirane kaye ndi mphunzitsi wa yoga.
Mafunso Ofunsidwa Kawirikawiri: Zochita Zina Zolimbitsa Thupi Panyumba
Q. Kodi matabwa a chigongono angatengedwe ngati masewera olimbitsa thupi paphewa?
KWA. Elbow matabwa sangakhoze kokha limbitsa abs anu koma zingathandizenso mapewa anu kuwoneka amphamvu komanso owoneka bwino. Lowani pamalo a thabwa - gonani, moyang'ana pansi ndikukankhira thupi lanu mmwamba ndikupumira pazigongono ndi zala zanu. Sungani thupi lanu mowongoka ndikugwira malo awa kwa masekondi 30. Pang'onopang'ono onjezerani miniti imodzi. Bwerezani katatu.
Q. Kodi ma pushups angaganizidwe kuti ndi othandiza pamapewa?
KWA. Pushups mosakayikira ndi zina mwazo Mitundu yotchuka kwambiri yamasewera apanyumba zomwe zingakuthandizeni kulimbitsa minofu yanu yapakatikati ndi yakumtunda. M'mawu ena, iwo ndi aakulu ngati masewera olimbitsa thupi . Ingokumbukirani kuti muyenera kuchita bwino. Kumbukirani mfundo izi pamene mukuchita pushups kunyumba:
- Osakweza m'chiuno kwambiri
- Nthawi zonse yambani kukankha-mmwamba kuchokera pansi
- Sungani msana wanu mowongoka
- Mikono iyenera kukhala yotalikirana kuposa mapewa m'lifupi
- Mutu wanu uyenera kugwirizana ndi thupi lanu
