Minofu ya thupi

• Inhloko yeziNdawo: n, u, l, l
• Idivayisi: Mivaha tebitey boul miarivy.

Ukuxhumana kwe Minofu ya thupi

Zochita Zolimbitsa Thupi ndi ndondomeko yolimbitsa thupi yomwe imayang'ana magulu onse akuluakulu a minofu, kulimbitsa mphamvu, kusinthasintha, ndi maonekedwe a thupi lonse. Ndiwoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka otsogola, chifukwa amatha kupangidwa mogwirizana ndi zolinga zolimbitsa thupi ndi kuthekera kwake. Anthu angafune kuchita nawo masewerawa kuti azitha kukhala olimba, kulimbikitsa kukula kwa minofu ndi kupirira, komanso kulimbikitsa kagayidwe kawo, kumathandizira kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Minofu ya thupi

• Yambani ndi kutentha: Chitani masewera olimbitsa thupi kwa mphindi 5 mpaka 10, monga kuthamanga m'malo kapena kudumpha ma jacks, kuti magazi anu aziyenda komanso minofu yanu itenthedwe.
• Kukankha: Lowani pamalo okwera matabwa, kusunga thupi lanu molunjika kuchokera kumutu mpaka ku zidendene. Tsitsani thupi lanu mpaka chifuwa chanu chayandikira pansi, ndiyeno muzikankhira mmwamba. Chitani 10-15 kubwereza. Izi zimagwira ntchito pachifuwa, mapewa, ndi triceps.
• Squats: Imani ndi mapazi anu motalikirana ndi mapewa. Phimbani m'mawondo ndi m'chiuno ngati kuti mwakhalanso pampando, ndikusunga chifuwa chanu chowongoka. Pitani motsika momwe mungathere pamene mukusunga zanu

Izinto zokwenza Minofu ya thupi

• Gwiritsani Ntchito Fomu Yoyenera: Kuchita bwino kwa masewera olimbitsa thupi kumalumikizidwa mwachindunji ndi luso lanu. Mawonekedwe olakwika angayambitse kuvulala komanso kulimbitsa thupi kocheperako. Ngati simukutsimikiza za fomu yoyenera, ganizirani kugwira ntchito ndi mphunzitsi kapena kuchita kafukufuku kuti muwonetsetse kuti mukuchita bwino.
• Osathamanga: Ndi kulakwitsa kofala kubwerezabwereza kuti muchite mwachangu. Komabe, izi zimatha kuyambitsa mawonekedwe osasamala komanso kuchita masewera olimbitsa thupi kocheperako. Yesani kubwerezabwereza pang'onopang'ono komanso mowongolera kuti mupindule kwambiri ndi masewera olimbitsa thupi.
• Kuchulukirachulukira: Kuti mupite patsogolo ndikukula, minofu yanu iyenera kutsutsidwa nthawi zonse. Izi zikutanthauza kuti pang'onopang'ono muwonjezere kulemera, kubwereza, kapena kulimbitsa thupi lanu pakapita nthawi. Komabe, onetsetsani

Minofu ya thupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Minofu ya thupi?

Mwamtheradi! Oyamba kumene angathe kuyamba kuchita masewera olimbitsa thupi kuti apange minofu ya thupi. Komabe, ndikofunikira kuyamba ndi masewera olimbitsa thupi pang'onopang'ono ndikuwonjezera mphamvu pamene thupi lanu lizolowera kulimbitsa thupi. Nazi zina zolimbitsa thupi zomwe oyamba kumene angachite: 1. Mapush-ups: Awa ndi masewera olimbitsa thupi apamwamba, makamaka pachifuwa, mapewa, ndi ma triceps. Ngati kukankhira kokhazikika kumakhala kovuta kwambiri poyamba, mukhoza kuyamba ndi kukankhira mawondo kapena kukankhira khoma. 2. Squats: Squats imagwira ntchito m'munsi mwa thupi lanu lonse, makamaka glutes, quads, ndi hamstrings. Onetsetsani kuti msana wanu ukhale wowongoka ndi mawondo anu pamwamba pa zala zanu pamene mukugwada pansi. 3. Plank: Ichi ndi ntchito yabwino kwambiri pachimake chanu. Yambani pogwira malo a thabwa kwa nthawi yayitali momwe mungathere, ndipo pang'onopang'ono muwonjezere nthawi pamene mukukula. 4. Mapapo: Ichi ndi ntchito ina yabwino kwa thupi lanu lakumunsi. Kuti zikhale zosavuta, mutha kuchita mapapu osasunthika m'malo mwake

Yintoni imibalabala enzima yale nhliziyo emangalisayo Minofu ya thupi?

• Minofu yosalala ndi minofu yokhazikika yomwe imapezeka mkati mwa ziwalo zamkati, zomwe zimathandiza kulamulira ntchito monga kutuluka kwa magazi m'mitsempha.
• Minofu ya mtima, yomwe imapezeka mu mtima yokha, ndiyo imapangitsa kuti mtima ukhale wolimba komanso kupumula, ndikupopa magazi m'thupi lonse.
• Biceps brachii, minofu ya kumtunda kwa mkono, imalola kupindika kwa chigongono ndi kuzungulira kwa mkono.
• Mitsempha ya rectus abdominis, yomwe imadziwika kuti "abs," ndi gulu la minofu yomwe ikuyenda molunjika mbali iliyonse ya khoma lakunja la mimba ya munthu.

Izinto zokufunda ezishisa ezivumelekile Minofu ya thupi?

• Mapush-ups ndi masewera ena opindulitsa, pamene amagwira ntchito kumtunda kwa minofu ya thupi, makamaka chifuwa, mapewa, ndi triceps, kulimbikitsa kukhazikika kwa minofu ndi kugwirizana.
• Ma Deadlifts amathandizanso kwambiri pakuphatikizana kwa minofu ya thupi, chifukwa amalumikizana ndi unyolo wonse wakumbuyo, kuphatikiza kumbuyo, glutes, ndi hamstrings, zomwe zimatha kukulitsa mphamvu zonse ndi kukhazikika.