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Ngati mwatopa ndi kuchita masewera olimbitsa thupi akale poyatsa mafuta ndi kumanga minofu, ndiye kuti muyenera kuyesa kulimbitsa zingwe, kulimbitsa thupi kovuta komwe kumachitika pogwiritsa ntchito zingwe zazitali, zolemera.
Kodi nkhondo yolimbana ndi nkhondo ndi chiyani?
Masewera olimbirana ndi zingwe ndimaphunziro apamwamba kwambiri (HIIT). Kulimbitsa thupi kotereku ndi kovuta kotero kuti kumawonjezera kugunda kwa mtima wanu ndipo kumakhudzanso kugwira ntchito kwa minofu yonse yakumtunda.
Kulimbitsa thupi kulinso koyenera kwa iwo omwe akufuna kuwotcha mafuta ndikumanga misala. Zingwe zimabwera kutalika ndi makulidwe osiyanasiyana ndipo zimatha kumangiriridwa mosavuta pamtengo ndipo zimatha kuchitika kunyumba kapena kumalo ochitira masewera olimbitsa thupi.
Kulimbitsa zingwe kunkhondo kumagwira ntchito padzanja lililonse padera, potero kumachotsa kusalinganika kwamphamvu pamene mukujambula minofu.
Kodi Ubwino Wogwira Ntchito Zogwirizira Nkhondo Ndi Chiyani?
Kuchita masewera olimbitsa thupi ndikwabwino kwa thupi lanu lakumtunda ndipo kumagwira ntchito pamankhwala a abs, mmbuyo komanso glutes. Muthanso kulimbitsa thupi lanu lakumunsi pophatikizira mayendedwe monga mapapu, kulumpha ndi ma squats omwe amagwiranso ntchito pamapazi anu. Zimamanganso minofu m'mapewa anu, pachimake ndi ma biceps. Mwanjira iyi mutha kuloza thupi lanu lakumtunda ndi kumunsi limodzi.
Kafukufuku wa 2015 wofalitsidwa mu Journal of Strength and Conditioning Research adapeza kuti kulimbitsa chingwe kumenyera nkhondo kumathandizira kuthana ndi zovuta zakunja ndi msana wam'mimba kudzera m'chiuno cha msana.
Kodi Kugwiritsa Ntchito Zingwe Zankhondo Kumawotcha Motani?
Kulimbitsa thupi ndikofulumira komanso kolimba komwe kumathandizira kuwotcha pakati pa 300 mpaka 350 calories pa theka la ola. Sikuti mukungotentha zopatsa mphamvu komanso kagayidwe kanu kazinthu kamene kamasinthidwa mpaka maola 36 mukamaliza kuchita masewera olimbitsa thupi. Izi zikutanthauza kuti mudzawotcha mafuta mutagona komanso kuntchito tsiku lotsatira.
Umu ndi momwe mungayambire ndi kusiyanasiyana kwamasewera achingwe.
1. Mafunde Osiyanasiyana
Mafunde osinthasintha ndi amodzi mwamasewera odziwika bwino kwambiri pazingwe. Mafunde ofananira amachitika pogwiritsa ntchito mikono yomwe ndi njira yabwino yowonera ma biceps anu.
Momwe mungachitire: Imani wamtali ndi phewa lanu ndi miyendo padera. Gwirani kumapeto kwa chingwe m'dzanja lililonse ndikugwadira pang'ono ndikubweza mapewa anu kumbuyo. Kenako chikwapuleni mkono wokwera kumtunda ndikupanga kuyenda ngati funde ndipo mukatsitsa chingwecho, mkwapuleni mkono wakumwambayo.
2. Mafunde Amodzi Osanjikiza
Kulimbitsa thupi kotereku kumalimbitsa minofu yanu yamkati, makamaka kuya, kuthandizira minofu yam'mimba yanu yoyenda yotchedwanso minofu yam'mimba yopingasa.
Momwe mungachitire: Khalani pamalo a thabwa kwinaku mukuyendetsa mkono umodzi ndikupanga funde lotsatira ndi chingwe cha nkhondo ndi mkono wanu wina. Tembenukani ndikusinthana mbali inayo. Dzanja lanu liyenera kukhala lokwera koma chingwe chimatha kugwira pansi.
3. Mafunde a Nkhondo Zankhondo
Kulimbitsa thupi kumeneku kumalimbitsa minofu yakumbuyo, mikono ndi minofu yam'mimba.
Momwe mungachitire: Imani ndi mapazi anu patali ndi mawondo anu theka squat. Ikani mikono yanu kunja ndikugwirizira chingwe patsogolo pa thupi lanu. Tambasulani manja anu ndikubwerera mwachangu kuti mupange mawonekedwe ofananira nawo kuti zingwe ziwoloke.
4. Kuwombera Zingwe
Chingwe cholimbitsa thupi chimagwira mapewa anu, mikono, mmbuyo ndi misempha.
Momwe mungachitire: Imani ndi mapazi anu ndikugwirana ndi chingwe chimodzi m'manja. Pukutani manja anu onse pamwamba pamapewa anu mofanana pamene mutambasula mawondo anu ndikuimirira. Kuchokera apa, muyenera kubweretsa chingwecho pansi mwamphamvu ndikubwereza zomwe mwachitazo.
5. Zingwe Zankhondo
Chingwe chozungulira chomenyera nkhondo ndi njira yabwino yoganizira zamapewa anu chifukwa zimathandiza kulimbitsa minofu.
Momwe mungachitire: Yambani pamalo a squat. Gwirani chingwecho ndi manja anu awiri ndikupanga bwalo limodzi lomaliza ndi chingwe chonse. Choyamba, yambani kuyenda molowera kumanja kenako ndikudutsa pakati powoloka.
6. Nkhondo Zoyendetsa Nkhondo
Zingwe za nkhondo yolimbana ndi mtundu wina womwe mungayesere kumbuyo kwanu konse. Ndimasewera olimbitsa thupi omwe amalimbitsa minofu yanu yakumbuyo.
Momwe mungachitire: Khalani pansi ndikumenyani kumapeto kwa chingwe limodzi ngati kuti mukuwomba m'manja ngati mapiko. Zigongono zanu ziyenera kuwerama pang'ono.
7. Kupotoza kwa Russia
Kulimbitsa thupi kumeneku kumalimbitsa minofu yanu kuti ikhazikike pomwe mukugwiritsa ntchito mapewa anu ndi mikono yanu kuti mugwedeze chingwe. Izi zimagwirira ntchito bwino minofu yanu yam'mimba, mapewa ndi mikono.
Momwe mungachitire: Khalani pansi miyendo yanu yokhotakhota ndikugwira malekezero a chingwe mwamphamvu mchiuno mwanu wakumanja. Pang'ono pang'ono, tsamira kumbuyo kuti cholinga chako chizikhala ndi torso yako zizikhala zowongoka. Kwezani manja anu onse mmwamba ndikutulutsa zingwe kumanja kwanu ndikusunthira kumanzere.
Gawani nkhaniyi!
