Kupalasa

• Inhloko yeziNdawo: PlyometricsMutengo ili pa gulu limakonda.
• Idivayisi: Nyankole machine

Ukuxhumana kwe Kupalasa

Kupalasa ndi ntchito yolimbitsa thupi yocheperako, yolimbitsa thupi lonse yomwe imathandizira thanzi la mtima, imalimbitsa minofu, komanso kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa anthu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga odziwa bwino ntchito, chifukwa amatha kusinthidwa kuti agwirizane ndi zomwe aliyense angathe. Anthu amatha kusankha kupalasa chifukwa sikuti kumangolimbitsa thupi, komanso kumathandiza kuchepetsa nkhawa komanso kumapangitsa kukhala ndi thanzi labwino m'maganizo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupalasa

• Kwezani manja anu molunjika ku flywheel kwinaku mukuwongoka msana wanu ndikukankhira pamapazi anu pogwiritsa ntchito miyendo yanu mpaka atatalikiratu.
• Miyendo yanu ikatalikitsidwa, tambasulani thupi lanu lakumtunda pang'ono ndikukokera chogwiriracho ku chifuwa chanu chakumunsi, ndikusunga zigono zanu pafupi ndi thupi lanu.
• Chogwiririracho chikakhudza pachifuwa chanu, tembenuzani mwendowo potambasula manja anu kumbuyo kwa flywheel, ndiye tambani thupi lanu kutsogolo, ndipo pamapeto pake pindani miyendo yanu kuti mubwerere pomwe munayambira.
• Bwerezani masitepe awa pa chiwerengero chomwe mukufuna kubwereza kapena kwa nthawi yoikika.

Izinto zokwenza Kupalasa

• **Kugwira Moyenera**: Gwirani chogwiriracho ndikuchigwira mopitirira m'manja ndipo manja anu motalikirana ndi mapewa motalikirana. Pewani kugwira mwamphamvu kwambiri chifukwa izi zitha kubweretsa kupsinjika kosafunikira pamanja ndi m'manja.
• **Nyendo Yamphamvu Yoyendetsa **: Kulakwitsa kofala ndiko kukoka makamaka ndi mikono. Kumbukirani kuti kupalasa ndi masewera olimbitsa thupi athunthu ndipo kuyenera kuyambika ndikukankha mwamphamvu kuchokera m'miyendo yanu. Mikono yanu iyenera kutsatira mwachibadwa, kukokera chogwiriracho ku chifuwa chanu chakumunsi.
• **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. Ndi bwino kuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera, kuyang'ana magulu a minofu omwe akugwira ntchito. Gawo lobwerera (mukabwerera kumalo oyambira) liyeneranso kuwongoleredwa, osati kungosiya

Kupalasa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupalasa?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Ndi masewera olimbitsa thupi athunthu omwe amalimbana ndi magulu angapo akuluakulu a minofu, kuphatikizapo mikono, miyendo, ndi pachimake. Komabe, mawonekedwe oyenera ndi ofunikira kuti musavulale komanso kuti mupindule ndi masewera olimbitsa thupi. Oyamba kumene angafune kuyamba ndi kukana pang'ono ndikuwonjezera pang'onopang'ono pamene mphamvu zawo ndi chipiriro zikukula. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena mphunzitsi wowatsogolera poyambira ndi njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupalasa?

• Mzere wa Dumbbell ndi kusiyana kwina komwe mumagwiritsa ntchito benchi lathyathyathya ndi dumbbell, kugwira ntchito mbali imodzi ya thupi lanu panthawi.
• Mzere wa Bent-Over Barbell umagwiritsa ntchito chotchingira ndipo umafuna kuti upinde m'chiuno, ndikulowetsa pachimake komanso kumtunda kwako.
• The Inverted Row ndi masewera olimbitsa thupi omwe mumagwiritsa ntchito kulemera kwa thupi lanu kukana, kudzikokera nokha ku bar.
• Single-Arm Band Row imagwiritsa ntchito bandi yotsutsa m'malo mwa zolemera kapena makina, zomwe zitha kukhala njira yabwino yochepetsera chiopsezo kwa omwe ali ndi zovuta zolumikizana.

Izinto zokufunda ezishisa ezivumelekile Kupalasa?

• Mapulani amathandizira kuyendetsa bwino kwa kupalasa popanga kukhazikika komanso nyonga, zomwe ndizofunikira kuti pasapezeke bwino ndikupewa kuvulala.
• Ma squats amatha kuthandizira kupalasa mwa kulimbikitsa quads, glutes, ndi hamstrings, zonse zomwe ndi minofu yayikulu yomwe imagwiritsidwa ntchito panthawi yoyendetsa.