January ndi mwezi wa zigamulo zopambana kwambiri, nthawi imene anthu ambiri amasankha kuti ayambe kuchita zimene asankha pa Chaka Chatsopano. Komabe, mu February mbali yaikulu ya iwo amasiya chifukwa samapeza zotulukapo zoyembekezeredwa, ndipo chiri chifukwa chakuti kuyesa kukwaniritsa m’mwezi umene kwenikweni kumaloŵetsamo ntchito yotalikirapo kumaoneka kukhala kufooketsa oposa amene samalingalira zotulukapo zenizeni. . Ngati chimodzi mwa zilakolako ndi kukwaniritsa chiwerengero chochepa komanso chofotokozedwa chomwe chilibe nsanje Superman, chinthu choyamba kudziwa ndikuti kupirira kuyenera kukhala kosalekeza.
Vuto loti tiyambe kukhala bwino sikudziwa komwe tingayambire, komanso kuti tipeze mfundo zoyambira komanso zothandiza pa Summum takambirana ndi Júlia Ndocky Ribas, womaliza maphunziro a Physical Activity and Sports Science and Techniques kuchokera ku Activity Division Physics of the Metropolitan. masewera olimbitsa thupi. Katswiriyu wasankha magawo atatu kuti akwaniritse izi, zomwe, motalikirana ndi zosatheka, zimachokera kumayendedwe osavuta (komanso osagwira ntchito pang'ono).
Abs
"Ngati mukufuna kulimbitsa pamimba, phunzitsaninso, sungani zakudya zopatsa thanzi komanso zopatsa thanzi, zopatsa thanzi ndikuyang'ana zinthu zanu zomwe timalemekeza zomwe tili nazo komanso cholinga chomwe tili nacho, izi zitha kusiyanasiyana. munthu aliyense". Kuti mugwiritse ntchito derali, tikulimbikitsidwa kuti muphatikize masewera olimbitsa thupi omwe amafunikira mphamvu zopangira mphamvu kuti akhazikitse thunthu ndi zochitika zenizeni zomwe zimapangidwira kulimbikitsa mimba. Ponena za zoyambazo, akunena kuti izi zidzakweza ndalama zathu zoyambira mphamvu ndipo, motero, (ndi zakudya zokwanira) zidzathandizira kulimbikitsa minofu ya adipose yomwe imabisa minofu ya m'mimba.
Komanso, fotokozani kuti mudzafunikanso kuchita masewera olimbitsa thupi, omwe cholinga chake ndi kukweza ndi kumasula minofu ya m'mimba ndikuwongolera kuchuluka kwa zochitika ndi ma protocol a HIIT. "Ndikofunikira kukumbukira kuti ndikofunikira kuchita magawo amtunduwu kuposa 2-3 pa sabata, kuti titha kuwaphatikiza bwino ndi zina zenizeni koma zocheperako. Zochita zolimbitsa thupi kwambiri zolimbitsa thupi kapena zolimbitsa thupi zomwe zimapambana mosalekeza pakati pa magawo, (magawo a 3-5 sabata iliyonse)", akuwonjezera.
bicep curls
Júlia akunena kuti kupindika ndi imodzi mwazochita zolimbitsa thupi komanso kuti ndizoyenera kwambiri kwa minofu yam'mbuyo, yonse yamsana wowongoka, popanda kugwedezeka, kudutsa pakati; ndi paravertebral musculature monga kukonza mapewa kudzera pa lamba wamapewa.
"Zochita izi sizimangopindulitsa kukula kwa biceps, chifukwa zimachitika pafupipafupi zimapereka zotsatira zochititsa chidwi kwambiri pamlingo wokongoletsa. Mosiyana ndi mimba, yomwe ingakhudze dzanja lodyetsa kuposa lomwe timatsatira, kukongola kwa mkono kumagwirizana mwachindunji ndi ntchito ya toning yomwe imakhudza biceps, triceps ndi minofu ya mapewa. Kuphatikiza pa zabwino zokongoletsa, kukhala ndi manja opindika kumapangitsa kuti ntchito zathu zonse za tsiku ndi tsiku zikhale zosavuta, potipatsa malekezero amphamvu apamwamba, komanso msana wosamva komanso pachimake ”, akutero ndikupangira mitundu ingapo.
Pakuphunzitsidwa, kupirira kumafunika - © Instagram: @juanbetancourt
- Kupiringa ndi Bar, gwirani lotseguka: Ndi pafupi kuchita zopiringa ndi bala, makamaka mtundu wa Z-Bar kuti ukhale wokhazikika wamanja. Gwirani kapamwamba kutsogolo kwanu, manja akuyang'ana kutsogolo ndi nangula wotalikirana motalikirana ndi mapewa. Pindani zigono zanu mpaka kapamwamba kamakhala pafupifupi kutalika kwa mapewa.
- Kupiringa ndi gulu la rabala: imirirani, gwirani mphira kumapeto ndikuponda pakati ndi mapazi onse awiri. Mangirirani zigongono zanu mokweza momwe mungathere (pafupifupi kutalika kwa mapewa). Kugwiritsiridwa ntchito kwa mphira kudzalola kugwiritsa ntchito mphamvu zosiyana pokhudzana ndi kugwira ntchito ndi ma dumbbells, ndikupereka kuyesayesa kosiyana ndi ubwino womwe izi zikutanthauza. Ngati mumakonda, mutha kuchita izi pa benchi ya Scott pomangitsa gulu la rabala ku chinthu chomwe chili kutsogolo kwa benchi.
- Zokoka zokhala ndi supine grip: ngakhale kukokera ndi masewera olimbitsa thupi omwe amapangidwa kuti amveke kumbuyo. Ndikupangira kusiyanasiyana kumeneku komwe kumakhudza kwambiri ma biceps, ndikuwagwiritsa ntchito ndi mfundo yokhazikika m'manja, m'malo mwa phewa, zomwe taziwona muzochita ziwiri zam'mbuyomu. Ngati mulibe mphamvu zokwanira zokoka osathandizidwa, gwiritsani ntchito rabara yomwe imakupangitsani kukhala kosavuta kukwera kapena kugwiritsa ntchito makina othandizira kukoka.
Chakudya ndi kupuma, zoyambira - © Instagram: @henrycavill
Irons
Pulati, kapenanso thabwa la m'mimba, ndi masewera olimbitsa thupi omwe amagwira ntchito ndi kulemera kwa thupi ndipo amagwira ntchito minofu yonse ya m'mbuyo ya thupi, ndikugogomezera kwambiri pamimba, lumbar ndi paravertebral area, chifukwa imathandizira msana. . Wophunzitsayo akuwonjezera kuti amakulolani kulimbikitsa osati m'mimba, komanso miyendo, matako, msana, chifuwa ndi mikono. "Gwirani ntchito zonse. Ngati muli masewera olimbitsa thupi omwe angawoneke osavuta, chowonadi ndi chakuti pali tsatanetsatane wa postural woti muwaganizire kuti muchite bwino ", akuwonjezera ndikukuitanani kuti musewere ndi mitundu yotsatirayi.
- Chipinda cham'mbuyo. Gona pamimba, thandizani pamipira ya mapazi anu ndi zigongono zanu. Chomalizacho chiyenera kukhala pansi pa mapewa. Khalani pamalo kwa masekondi 15 mpaka 30, kutengera momwe thupi lanu lilili. Ngati muli ndi mphamvu zokwanira, sinthani kulemera kwanu mmbuyo kuti mapewa anu asunthike kumalo otalikirapo kuposa zigongono zanu. Izi zidzawonjezera mphamvu ya masewerawo. Gwirani msana wanu mowongoka, mimba yanu ndi matako anu atsekedwa.
- Pepala la mbali. Kugona pansi cham'mbali, kwezani thupi lanu mu thabwa lakumbali lomwe lili pa chigongono cha mkono chomwe chili pafupi kwambiri ndi pansi komanso m'mbali mwa mapazi onse awiri. Gwirani kwa masekondi 15 mpaka 30 ndikusintha mbali. Pankhani ya anthu onenepa kwambiri komanso / kapena osazolowereka kwambiri pophunzitsa, tikulimbikitsidwa kuchita izi mosamala komanso bondo likupumira pansi.
-Thanga lakutsogolo lokwera mwendo. Ma glutes amawonekera kwambiri muzosiyanazi, popeza pokweza mwendo umodzi adagwira ntchito minofu yonse ya mwendo wokwezeka, komanso mwendo womwe umathandizidwa. Mu thabwa la munthu uyu tidzakhala ndi malo ofanana ndi thabwa lakutsogolo lachikale, ndi kusiyana kokha komwe tidzakwezera mwendo umodzi. Pambuyo pochita masewera olimbitsa thupi ndi mwendo umodzi, tidzapita ku wina.
-Thanga lakutsogolo lochita masewera olimbitsa thupi. Kuchokera pamalo a thabwa lakutsogolo ndi zigongono zothandizidwa, timatambasula mkono umodzi poukweza molingana ndi pansi, kenako ndikusinthana ndi wina. Izi ndizochita zolimbitsa thupi makamaka zimalimbitsa manja athu ndi pachimake, komanso kusewera ndi kuwonjezeka kwamphamvu komwe kumayenda kosalekeza kumatanthauza ndi malo ang'onoang'ono othandizira.
Maphunziro akusintha kukhala Superman
Mwachidule, imapereka kanema kuti agwiritse ntchito minofu yambiri yomwe imakhala yothandiza kwambiri komanso yosavuta kutsatira.
- Nthawi: 4
- Kupumula: 15 "
- Maphunziro:
1. Superman - 30"
2. Mapulani atatu zothandizira - 30 "
3. Contralateral Push Glute Bridge - 30”
4. Phala lakutsogolo la Knee Side - 30”
Ngati mukufuna kugwiritsa ntchito ma reps kuti atsatire dongosolo lophunzitsira lotengera nthawi, limbikitsani izi:
1. Superman - 4 seti x20-30 reps
2. Mapulani atatu othandizira - 4series x20-30 kubwereza
3. Contra lateral kukankha glute mlatho - 4 seti x 20-30 reps
4. thabwa lakutsogolo la bondo - 4 seti x20-30 reps
Tsatanetsatane woti mukumbukire
Amamaliza kufotokoza kwake, akutsindika za chakudya ndi kupuma. "Mimba ndi imodzi mwazinthu zomwe timakonda kudziunjikira mafuta ambiri ndipo zimatengera nthawi yayitali kuti zisataye. Kupanga kwa mahomoni ndi kuwongolera kumagwira ntchito yofunika kwambiri chifukwa chazovuta pakuchepetsa ma shingles. Popeza kufunika kwa chakudya pakupanga mahomoni, chakudya ndichofunika kwambiri pakuchita izi. Ngati palibe nkhumba yamafuta ochepa (yosakwana 12%), abs yanu sidzawonetsa, kotero kuchita masewera olimbitsa thupi mazana ambiri kuti 'adule' ndizopanda tanthauzo. Komanso, samalani kuti musachepetse kuchuluka kwa mafuta m'thupi. Kuphatikiza apo, ndikofunikira kuphatikiza tsiku lopumula kwathunthu ndi kupumulanso kogwira ntchito", akumaliza katswiriyu.
Mitu
kulimbitsa thupi
