Kupalasa

• Inhloko yeziNdawo: Gym blo ny: tarena trondro.
• Idivayisi: Nyankole machine

Ukuxhumana kwe Kupalasa

Kupalasa ndi masewera olimbitsa thupi athunthu omwe amapereka mapindu ofunikira monga kukhala ndi thanzi labwino la mtima, mphamvu zowonjezereka, ndi kusinthasintha kowonjezereka. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi luso la munthu. Anthu amatha kusankha kupalasa chifukwa chakuchepa kwake, kutha kuwotcha zopatsa mphamvu zambiri, komanso mwayi womwe umapereka wolimbitsa minofu yakumtunda ndi yakumunsi yathupi nthawi imodzi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupalasa

• Gwirani zogwiriziza ndi kugwira mopitirira muyeso, manja anu atatambasula ndipo msana wanu wowongoka.
• Yambitsani kupalasa pokankhira mmbuyo ndi miyendo yanu kaye, kenaka yendani kumbuyo pang'ono ndikukokera zogwirizira pachifuwa chanu, pansi pa nthiti zanu.
• Bwererani kumalo oyambira potambasula manja anu, kutsamira kutsogolo kuchokera m'chiuno ndikuweramitsa mawondo anu kuti musunthire mpando kutsogolo.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuyenda mosalala, molamulirika ponseponse.

Izinto zokwenza Kupalasa

• Kugawa Mphamvu: Kupalasa sikungolimbitsa thupi chabe, ndi masewera olimbitsa thupi athunthu. Kulakwitsa kofala ndiko kugwiritsa ntchito manja ndi mapewa kwambiri. Pafupifupi 60% ya mphamvuyo iyenera kubwera pokankha ndi miyendo yanu, 20% kuchokera pakumangirira pachimake, ndipo 20% yotsalira kukoka ndi manja anu.
• Kayendetsedwe ka Mayendedwe: Kulakwitsa kwina kofala sikutsata njira yolondola yamayendedwe. Njira yolondola ndi miyendo, chiuno, mikono pakukoka, ndi mikono, chiuno, miyendo pobwerera. Kusanja molakwika kungachepetse mphamvu yolimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Osathamanga: Anthu ambiri amakonda kuthamangitsa sitiroko, makamaka panthawi yochira

Kupalasa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupalasa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi opalasa. Kupalasa ndi masewera olimbitsa thupi athunthu omwe amaphatikiza magulu angapo a minofu nthawi imodzi, kuphatikiza mikono, miyendo, kumbuyo, ndi pachimake. Ndibwinonso kulimbitsa thupi kwamtima. Komabe, ndikofunikira kwa oyamba kumene kuphunzira mawonekedwe olondola kuti asavulale. Kungakhale kopindulitsa kukhala ndi mphunzitsi kapena wopalasa wodziŵa kukusonyezani njira yoyenera. Komanso, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu ndi nthawi ya masewera awo. Nthawi zonse ndi bwino kukaonana ndi dokotala musanayambe kuchita masewera olimbitsa thupi, makamaka ngati muli ndi nkhawa zokhudzana ndi thanzi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupalasa?

• The One-Arm Dumbbell Row imakulolani kuti muyang'ane mbali imodzi ya thupi lanu panthawi imodzi, pogwiritsa ntchito dumbbell m'malo mwa barbell.
• The Inverted Row imachitika podziyika nokha pansi pa barbell yokhazikika ndikukokera thupi lanu mmwamba.
• Bent-Over Barbell Row imaphatikizapo kupinda m'chiuno ndikukokera chotchinga m'mwamba chapamimba panu.
• Mzere wa T-Bar ndikusintha komwe mumagwiritsa ntchito makina a T-bar, kukokera chotchinga pachifuwa chanu mutapindika.

Izinto zokufunda ezishisa ezivumelekile Kupalasa?

• Mapulani ndi opindulitsa kwa opalasa chifukwa amapangitsa kuti pakati pawo mukhale wolimba komanso kuti asasunthike, zomwe ndizofunikira kwambiri kuti munthu asamayende bwino akamapalasa.
• Ma squat amathandiza kwambiri kupalasa pamene amalimbitsa miyendo, makamaka mu quadriceps ndi glutes, zomwe zimagwiritsidwa ntchito kwambiri poyendetsa galimoto.