9 Zolimbitsa Thupi Amuna Ayenera Kuchita Tsiku Lililonse

9 Zolimbitsa Thupi Amuna Ayenera Kuchita Tsiku Lililonse

Anyamata, pangani dongosolo kuti mukhale olimba.

Chifukwa cha mliri wa COVID-19, abambo ambiri adasokoneza machitidwe awo olimbitsa thupi. Malo ochitira masewera olimbitsa thupi, ma studio a yoga ndi makhothi a basketball amkati adatsekedwa pomwe vutoli likuyamba kumayambiriro kwa chaka cha 2020. Zambiri mwa malowa atsegulidwanso, ndipo amuna ambiri akukhazikitsanso machitidwe awo ochita masewera olimbitsa thupi kapena kukhazikitsa atsopano.

"Anthu ambiri akhala akukhala chete kuyambira COVID-19 ndipo achita zambiri kuposa momwe amakhalira tsiku lonse," atero a Fairfax Hackley, wophunzitsa payekha ku Fairfax, Virginia. Ngakhale zikuwoneka kuti anthu ochulukirapo kuposa kale lonse akugwira ntchito, kunenepa kwambiri ku US kwakwera kwambiri. "Ndife osakhala chete, ndi zowawa ndi zowawa komanso matenda kuposa dziko lina lililonse."

Kumamatira ku chizoloŵezi chimodzi chokha chotopetsa, chachikale lomwe mukuchita masewera olimbitsa thupi amdima ndi okhumudwa sikungathe. Nazi zolimbitsa thupi zisanu ndi zinayi zomwe amuna ayenera kuganizira kuwonjezera pazochitika zawo za tsiku ndi tsiku:

1. Zochita zokoka

Zolimbitsa thupi zokoka ndi njira yabwino yophunzirira mphamvu ndi kukana, zomwe ziyenera kukhala gawo lazochita zolimbitsa thupi za aliyense, akutero Jonathan Jordan, mphunzitsi wovomerezeka yemwe ali ku San Francisco. "Kaya mukufuna kukhala wowonda, wonyezimira, wong'ambika kapena wamphamvu, kuphunzitsidwa kukana ndikofunikira kuti mukhale ndi thanzi labwino, kuyenda komanso nyonga," akutero Jordan. Kumalo ochitira masewera olimbitsa thupi, akuwonetsa kuti mutha kugwiritsa ntchito makina omwe amakulolani kukoka, monga makina okhala pamzere kapena zingwe zokokera pansi.

Kumanga minofu si kwa omanga thupi okha. Mukamachita masewera olimbitsa thupi mwamphamvu kwambiri, mukupanga ndikusunga kuchuluka kwa makulidwe m'mafupa anu, zomwe zimatchedwa fupa la mafupa ndi kachulukidwe.

Maphunziro a kukana ndi osavuta kulowa muzochita zanu zatsiku ndi tsiku, nanunso, ngakhale mutakhala panjira ndipo mulibe zida zonyamulira, atero a Nick Balestriere, mphunzitsi wa zaumoyo ku ofesi yachipatala ya Cenegenics yomwe ili ku Boca Raton. , Florida. Balestriere akuwonetsa kugula zomangira zotsika mtengo, zomwe mutha kunyamula mchikwama chanu. "Mumatha kusindikiza pachifuwa chimodzi, kupiringa miyendo ndi ntchito yayikulu, ndipo simufunikanso kuchoka kuchipinda chanu cha hotelo," akutero. "Maphunziro apamwamba kwambiri olimbana ndi matenda ndi ofunika kwambiri kwa amuna ndi akazi popewa matenda a osteoporosis."

2. Pickup basketball ndi sprinting

Kupeza masewera olimbitsa thupi a cardio ndikofunikira kwa amuna azaka zonse. Kutuluka thukuta kwa mphindi 20 mpaka 40 pa treadmill kapena elliptical pang'onopang'ono kapena pang'onopang'ono kungakhale mtundu wokhawo wa cardio womwe mumaudziwa, koma sizingangowonjezera kuchuluka kwa kagayidwe kanu - kapena momwe thupi lanu limawotchera zopatsa mphamvu. , Balestriere akuti.

Ganizirani kuwonjezera masewera olimbitsa thupi - monga kuthamanga kapena kudumpha - mukamaliza kuchita masewera olimbitsa thupi, zomwe zimapangitsa kuti thupi lanu likhale lolimba kwambiri komanso limathandizira kagayidwe kanu. Ola lamphamvu kapena kupitilira apo pamasewera a basketball kapena mpira amathanso kuchita zachinyengo. “Ganizirani za mtima wanu ndi dongosolo lanu la kuzungulira kwa magazi monga injini,” iye akutero. "Pochita masewera olimbitsa thupi a aerobic ndi anaerobic, mumakonzekeretsa thupi lanu kuti lizigwirizana ndi moyo wanu. Nthawi zina ngati mukusowa basi ndipo mukufunika kuthamanga kuti muyigwire, mumafunika kuchita izi popanda kupuma kapena kudwala matenda a mtima. Ndipo mukufunanso kuyenda maulendo ataliatali ngati mukuyenera kuyenda midadada 12 chifukwa njira yapansi panthaka yatsekedwa. Nthawi zina umafunika kuyenda mofulumira, ndipo nthawi zina umayenda pang’onopang’ono.”

Kukonzekera pafupipafupi komanso kokhazikika ndikofunikira kuti mukhale ndi thanzi labwino la cardio. Ngakhale othamanga omwe ali ndi thanzi labwino amatha kutaya luso lawo lochita masewera olimbitsa thupi ngati sakhala ndi masewera olimbitsa thupi tsiku ndi tsiku.

3. Squats

Ma squats ndi osiyanasiyana, ndipo mutha kuzichita popanda zida. "Chinthu chofunika kwambiri ndi squat ndi mawonekedwe oyenera," akutero Jim White, mwiniwake wa Jim White Fitness & Nutrition Studios ku Virginia Beach ndi Norfolk, Virginia.

Imani wamtali ndi mapazi anu motalikirana m'chiuno-m'lifupi, mapewa omasuka. Yang'anani kutsogolo kuti khosi lanu likhale logwirizana ndi msana wanu, ndikugwirani manja anu patsogolo panu kapena m'chiuno mwanu. Gwirani pang'onopang'ono ngati kuti mwatsala pang'ono kukhala pampando wosiyidwa waofesi kumbuyo kwanu, ndikusunga zidendene zanu pansi ndi torso yowongoka. Yesani kubwereza 8 mpaka 12.

4. Mapapo

Mapapo ndi ntchito ina yomwe imapangitsa kuti pakati ndi miyendo yanu ikhale yolimba, White akuti. Onetsetsani kuti thupi lanu lakumtunda ndilolunjika, mapewa abwerera ndi omasuka ndipo chibwano chanu chili mmwamba. Yendani kutsogolo ndi mwendo umodzi, ndipo tsitsani m'chiuno mpaka mawondo onse apindike pamtunda wa digirii 90. Bondo lakutsogolo liyenera kukhala pamwamba pa bondo; bondo lanu lina lisakhudze pansi. Sungani zolemera pa zidendene zanu pamene mukukankhira mmbuyo pamalo anu oima.

Mukufuna chotsutsa? White akupereka lingaliro lowonjezera bicep curl yokhala ndi ma dumbbells kapena kuyenda kutsogolo m'mapapo kuti zinthu zikhale zosangalatsa. Ma reps 8 mpaka 12 adzachita chinyengo.

5. Yoga

Pumirani mozama: namaste. "Kupanda kupuma kwambiri kumayamba kukulitsa zovuta zina m'thupi la munthu," akutero Hackley. Kuti muwongolere kupuma kwanu komanso kusinthasintha, ganizirani kutenga kalasi ya yoga. Pamaseŵera olimbitsa thupi a yoga, kupuma kumachepetsa, kusiyana ndi kuthamanga mofulumira monga momwe zimakhalira panthawi yochita masewera olimbitsa thupi. Kuphatikiza pa kuphunzitsa thupi lanu kupuma, mudzatambasulanso minofu yolimba kapena yosagwiritsidwa ntchito, White akuti. Izi ndizofunikira chifukwa minofu yosasunthika ingayambitse mavuto a msana, kumangika ndi misozi ya minofu, akuwonjezera.

6. Mapulani

Mapulani - mutha kuwakonda kapena kudana nawo, koma kuchita masewera olimbitsa thupi kumalimbitsa phata lanu. "Ndizothandiza pakukulitsa kukhazikika kwa msana, zomwe zitha kukhala zothandiza pochepetsa ululu wammbuyo," akutero Balestriere. Tsikirani pansi ngati mukufuna kukankhira mmwamba, zigongono zanu zikupindika madigiri 90 ndipo mikono yonse iwiri ili pansi. Sungani thupi lanu molunjika kuchokera pamwamba pa mutu mpaka nsonga za zidendene zanu. Gwirizanitsani manja anu pamodzi ngati akupweteka chifukwa cha kukanikiza. "Yambani kuyesera kuchita utali wonse momwe mungathere, ndiye yesani kumenya tsiku lililonse," akutero White.

7. Kukweza, kudumpha ndi kupindika

Zochita monga kudumpha, kukweza, kupindika ndi kupindika - masewera olimbitsa thupi - zingathandize kuphunzitsa minofu yomwe imagwiritsidwa ntchito tsiku ndi tsiku monga kutchera udzu.

Minofu iyi ndi:

• Ana a ng'ombe.
• Minofu ya pachifuwa.
• Hamstrings.
• Triceps.
• Quads.

"Kuphunzitsidwa kogwira ntchito kungakupangitseni kukhala wamphamvu pa (ntchito) yanu," akutero Balestriere. "Pothamanga, kudumpha, kukweza, kupindika ndi kupindika, mumakonzekeretsa thupi lanu kuti lizigwira ntchito zatsiku ndi tsiku poyerekezera mayendedwe omwe amafunikira." Ngakhale zina mwazochitazi ndi zofanana ndi zomwe mungachite pophunzitsa cardio, cholinga chake ndi chosiyana. Maphunziro ogwira ntchito amakuthandizani kuti mukhale olimba komanso okhazikika, zomwe zimathandiza kuti ntchito zanu za tsiku ndi tsiku zikhale zotetezeka chifukwa mukuwonjezera kukhazikika pamodzi. Mukuwongoleranso mphamvu za thupi lanu pochita zovuta za tsiku ndi tsiku. Mwachitsanzo, mungaphatikizepo mabelu a ketulo ndi zolemera m'mapapo anu kuti muthe kunyamula zakudya zanu zonse m'nyumba paulendo umodzi, kapena muzikweza kuti mugwiritse ntchito minofu yomwe mungafune pa ntchito ya pabwalo.

8. Kuyenda, kupalasa njinga ndi kusambira

Zochita zolimbitsa thupi zocheperako zimatha kukhala gawo lofunika kwambiri pakuchita masewera olimbitsa thupi tsiku ndi tsiku, akutero Jamie Costello, wachiwiri kwa purezidenti wazogulitsa ndi kulimbitsa thupi ku Pritikin Longevity Center ku Miami. Chimodzi mwazabwino za masewera olimbitsa thupiwa ndikuti amatha kuchitidwa ndi mphamvu yochepa kapena kulimbikira ndikukhalabe ogwira mtima pomanga chipiriro ndikusunga mafupa anu kukhala otetezeka komanso athanzi. Zochita zolimbitsa thupizi zingathandizenso kuti mtima wanu ukhale wathanzi.

Ntchito zotere zikuphatikiza:

• Kuyenda.
• Kupalasa njinga.
• Kusambira.
• Kayaking.

"Chofunika kwambiri ndichakuti mukuyenda tsiku lonse komanso tsiku lililonse," akutero Costello. Kugwiritsa ntchito mawotchi anzeru ndi ma pedometers kumatha kukuthandizani kuti muwone momwe mukuyendera komanso kukulimbikitsani.

9. Mabomba

"Burpees ndi masewera olimbitsa thupi olemera kwambiri omwe ali ndi ubwino wambiri," akutero White. Amaphatikiza minyewa ya thupi lonse, amawotcha ma calories ambiri ndipo samafunikira chida chilichonse.

Burpee ndi gulu limodzi, koma mutha kugawa magawo ake:

• Kuchokera pamalo oyimirira, lowetsani thabwa.
• Kuchita kukankha-mmwamba.
• Chitani kudumpha-squat.
• Bwerezani.