Minofu ya thupi

• Inhloko yeziNdawo: Corps entier
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Minofu ya thupi

Kuchita masewera olimbitsa thupi ndi njira yolimbitsa thupi yolimbitsa thupi yomwe cholinga chake ndi kulimbikitsa ndi kulimbitsa magulu onse akuluakulu a minofu m'thupi, kumapereka maubwino monga kaimidwe kabwino, kulimbitsa thupi, komanso kuchuluka kwa kagayidwe kachakudya. Ndi yabwino kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kupangidwa kuti agwirizane ndi zolinga zolimbitsa thupi ndi luso. Anthu angafune kuchita nawo masewerawa kuti apange minofu yowonda, kukhala ndi thanzi labwino, komanso kulimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala ndikuthandizira kukalamba bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Minofu ya thupi

Izinto zokwenza Minofu ya thupi

• Fomu Yoyenera: Nthawi zonse onetsetsani kuti mukusunga mawonekedwe oyenera mukamalimbitsa thupi. Izi sizidzangokuthandizani kulunjika minofu yoyenera, komanso kupewa kuvulala. Mwachitsanzo, pochita squats, sungani msana wanu molunjika ndipo pewani kuti mawondo anu adutse zala zanu. Kulakwitsa kofala ndikuyika patsogolo kuchuluka kwa kubwereza kapena kukweza kulemera kwa mawonekedwe olondola.
• Kupita Patsogolo Pang'onopang'ono: Onjezani kuchuluka kwa masewera olimbitsa thupi pang'onopang'ono. Ngati mukukweza zolemera, yambani ndi kulemera kokhoza kutha ndipo pang'onopang'ono muwonjezere zina pamene mphamvu zanu zikuwonjezeka. Osathamangira kukweza zolemera. Kulakwitsa kofala ndikuwonjezera mphamvu mwachangu, zomwe zingayambitse kuvulala.
• Kupumula ndi Kuchira:

Minofu ya thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Minofu ya thupi?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi. Komabe, ndikofunikira kuti tiyambe ndi masewera olimbitsa thupi omwe ali oyenera panopa kuti asavulale. Nawa machitidwe osavuta oyambira: 1. Mapush-ups: Ntchitoyi imagwira ntchito pachifuwa, mapewa, ndi ma triceps. Oyamba kumene angayambe mwa kukankhira khoma kapena kugwada mpaka atapanga mphamvu. 2. Squats: Ma squats ndi abwino kwambiri pogwira ntchito m'munsi mwa thupi lanu, kuphatikizapo ntchafu, chiuno, ndi matako. Oyamba akhoza kuyamba ndi mipando squats. 3. Mapulani: Mapulani ndi abwino kwambiri kulimbitsa minofu yanu yapakati. Oyamba akhoza kuyamba ndi nthawi yochepa ndipo pang'onopang'ono kuwonjezera nthawi. 4. Kuyenda Mapapo: Kuchita izi ndikwabwino kwa miyendo ndi minyewa yapakati. Oyamba kumene angayambe popanda zolemera ndikuwonjezera pamene akupeza mphamvu. 5. Mizere ya Dumbbell: Ntchitoyi imagwira ntchito kumtunda kwanu ndi ma biceps. Oyamba akhoza kuyamba ndi zolemera zopepuka. Kumbukirani, ndikofunikira kutenthetsa musanayambe

Yintoni imibalabala enzima yale nhliziyo emangalisayo Minofu ya thupi?

• Minofu yosalala, yomwe imapezeka m'makoma a ziwalo ndi zomangira monga kummero, m'mimba, matumbo, bronchi, chiberekero, mkodzo, ndi mitsempha ya magazi, imayang'anira mayendedwe osadziwika mkati mwa thupi.
• Minofu yamtima imapezeka mu mtima mokha, ndipo kutsika kwawo ndi kumasuka kumathandizira kupopa magazi mthupi lonse.
• Minofu yamkati, yomwe imapezeka m'manja ndi kumapazi, imayang'anira kayendetsedwe kabwino ka magalimoto, monga kulemba kapena kuwongolera tinthu tating'ono.
• Minofu yakunja, yomwe ili m'mikono ndi m'miyendo, imayang'anira kusuntha kwakukulu, kokulirapo monga kuthamanga kapena kunyamula zinthu zolemetsa.

Izinto zokufunda ezishisa ezivumelekile Minofu ya thupi?

• Push-ups: Mapush-ups ndi masewera olimbitsa thupi apamwamba omwe amagwira ntchito pachifuwa, mapewa, triceps, ndi minofu yapakati, kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika komwe kumathandizira kukula kwa minofu ya thupi lonse.
• Deadlifts: Deadlifts ndi masewera olimbitsa thupi omwe amapanga magulu angapo a minofu nthawi imodzi, kuphatikizapo kumbuyo, glutes, miyendo, mikono, ndi pachimake, motero zimathandiza kuti minofu ikule bwino komanso kukhazikika bwino.