Nkhani

Chinsinsi chochepetsera kulimbitsa thupi kwanu ndikuwerengera sekondi iliyonse.Makonzedwe enieni angatanthauze mfundo zotsatirazi.

■1.Bwererani ku zoyambira

Anthu ambiri amazolowera kuthera maola atatu pa nthawi yochitira masewera olimbitsa thupi, ndipo amakhala ndi nkhawa kuti kuchepetsa kulimbitsa thupi kwawo kungayambitse kuchepa kwamphamvu.Koma zikuoneka kuti sizili choncho.Miyezo yolimbitsa thupi imatha kusungidwa ndi mphindi zosakwana 60 zolimbitsa thupi pagawo lililonse, monga IFBB katswiri wophunzitsa Wallis.Pamene akugwira ntchito yake kupyolera mu PhD yake, sakanatha kuchita masewera olimbitsa thupi osapitirira kawiri pa sabata.Amangochita masewera amodzi okha, koma amayenera kuzichita mokwanira.Tsiku limodzi kuchita masewera olimbitsa thupi kumtunda, tsiku limodzi kuchita masewera olimbitsa thupi apansi, nthawi iliyonse mphindi 15 kuti amalize, sabata iliyonse nthawi yochita masewera olimbitsa thupi ndi mphindi 30 zokha!Ndipo mphamvu zake zakuthupi zakhala zokhazikika.

2. Zochuluka kapena zochepa zonse ndi zabwino kuposa kalikonse

Anthu ena amaganiza molakwika kuti ngati simungathe kuyeseza kasanu pa sabata pafupipafupi, ndiye kuti simuyenera kuyeserera konse.Izi sizowona, chifukwa kuchita pang'ono ndikwabwino kuposa kusachita konse, ndipo nthawi yoyeserera imakhala yochepa.

M'malo modzikhululukira ngati mulibe nthawi yochitira masewera olimbitsa thupi, konzekerani tsiku lanu ndikuwonetsa ngati ndi tsiku la bizinesi.Khalani opita patsogolo ndi okhazikika pamene mukuchita masewera olimbitsa thupi.

Mapulani olimbitsa thupi opulumutsa nthawi ndi osavuta ndipo samatsata zovuta zanthawi zonse.Chinsinsi chake ndi kuchita bwino.Kuchita bwino kungawongoleredwe ndi:

A. Wonjezerani kuchuluka kwa zoyeserera - kufupikitsa nthawi yopuma pakati pa ma seti, tsatirani njira zophunzitsira zapamwamba, ndikugwiritsa ntchito katundu wolemera.

B. Limbikitsani chilimbikitso m'maganizo - Kumbukirani chisangalalo chomwe mudali nacho mutangoyamba kuchita masewera olimbitsa thupi?Pezani njira yosungira zina mwazokondazo kukhala zamoyo, ndipo kudziwa kuti mutha kuchita mu mphindi 30 ndizolimbikitsa zokha.

C. Sinthani ndandanda yanu - Muyenera kusintha ndondomeko yanu yolimbitsa thupi pafupipafupi kuti mupeze zotsatira zabwino.

■ Chiyenera kuchitidwa chiyani?

Tinagaŵa thupi lathu m’zigawo zakumwamba ndi zapansi.Tsiku lina tinagwira ntchito pachifuwa, kumbuyo, mapewa, biceps ndi triceps, ndipo tsiku lina tinagwira ntchito pa glutes, quadriceps, biceps, ng'ombe ndi abs.Palibe chiwalo cha thupi chomwe chiyenera kunyalanyazidwa, choncho musachite masewera olimbitsa thupi kuti musunge nthawi.Musanayambe maphunziro, ndi bwino kubwereza mfundo zingapo.

A. Mvetserani zizindikiro za thupi lanu - kuchita masewera olimbitsa thupi sikungapite patsogolo ndi kuvulaza thupi.M'malo mwake, ngati mukuwona kuti china chake chalakwika, ndi chizindikiro cha thupi lanu kuti muwone vuto ndikulikonza.

B. Onetsetsani khalidwe la kayendetsedwe kake - musalole kuti nthawi ikhale yolimba komanso osalabadira momwe kayendetsedwe ka kayendetsedwe kake kakuyendera, kayendetsedwe kalikonse kuyenera kulamulidwa.

C. Onetsetsani kusuntha kwamtundu uliwonse - Yesetsani kusuntha kwakukulu pamayendedwe aliwonse.

D. Onetsetsani kuti mwachira - Osachita masewera olimbitsa thupi mpaka gulu la minofu litachira ku kutopa kwa womaliza.

■4.Chiwerengero cha magulu ndi nthawi

Chitani 2 mpaka 3 ma seti a 8 mpaka 12 a masewera olimbitsa thupi, malingana ndi gawo la thupi ndi masewera olimbitsa thupi.

■5.Liwiro la zochita

Ndikofunikira kukhala ndi mayendedwe owongolera komanso okhazikika.Chifukwa chakuti mukupikisana ndi wotchi sikutanthauza kuti mukuthamanga ngati mukuyaka moto.Tsatirani kayimbidwe ka 2 masekondi kuti mukweze, 4 masekondi kuti mubwerere, ndipo chitani zonse mosamala.

■6.Yesani pafupipafupi

Kuti mupeze zotsatira zabwino, gwiritsani ntchito mbali iliyonse ya thupi kawiri pa sabata.Poyerekeza ndi zomwe zimachitika pochita masewera olimbitsa thupi 4 pa gawo lililonse ndi seti 4 pazochita zilizonse, njira yomwe yaperekedwa apa ndi yosavuta komanso yothandiza.Zimaphatikizapo zochitika zazikulu zingapo zazikulu, zomwe zikuphatikizidwa ndi njira zamakono zophunzitsira.