Azimayi ena sakhala omasuka kukweza zolemetsa zaulere ndi ma barbell, komabe amafunikira kusakaniza maphunziro olimbana ndi ma cardio kuti akhale ndi mawonekedwe abwino, akutero Robin Cortez, director of San Diego-based director of team training for Chuze Fitness, yomwe ili ndi makalabu ku California. , Colorado ndi Arizona. Makina ambiri amapereka njira zina zabwino kwa amayi "omwe amawopsezedwa ndi mabelu otchinga ndi mbale zazikulu ndi ma squat racks," akutero Cortez.
Kulimbana ndi masewera olimbitsa thupi ndi mtundu uliwonse wa masewera olimbitsa thupi omwe amathandiza kuwonjezera mphamvu za minofu komanso kupirira. Minofu imagwira ntchito mukamagwiritsa ntchito kukana, zomwe zitha kukhala zolemetsa zaulere, zida zolimbitsa thupi zolemetsa, magulu ndi kulemera kwa thupi lanu. Maphunziro a kukaniza ndi othandiza kusunga kamvekedwe ndikumanga mphamvu ndi kupirira.
Komanso, akazi akamakalamba, mwachibadwa amataya minyewa yowonda yomwe imathandizira kwambiri kuchuluka kwa ma calories omwe matupi awo amawotcha popuma tsiku lililonse, akutero Jenny Harkins, mlangizi wotsimikizika wamagulu olimbitsa thupi komanso mwini wake wa Treadfit, mtundu wolimbitsa thupi womwe umachokera ku Chigawo cha Chicago.
"Nthawi zambiri, timamva amayi akunena kuti anenepa chifukwa kagayidwe kawo kagayidwe kake kamachepa akamakula," adatero Harkins. "Chomwe chikutsika ndi kuchuluka kwawo kwa metabolic, makamaka chifukwa cha kuchepa kwa minofu yowonda."
Njira yokhayo yopititsira patsogolo mphamvu za thupi lanu pakuwotcha zopatsa mphamvu ndikugwetsa mafuta amthupi ndikuwonjezera minofu yowonda, zomwe mungachite pochita nawo maphunziro amphamvu. Nawa makina 10 ochitira masewera olimbitsa thupi omwe amayi angagwiritse ntchito kuti awoneke bwino:
- Smith Machine.
- Wopalasa Madzi.
- Makina a Glute.
- Kuthyolako Squat.
- Total Gym Core Trainer.
- Wopondaponda.
- Panjinga Yoyima.
- Makina Omwe Amakhala Reverse Fly.
- Makina Othandizira Kukoka.
- FreeMotion Dual Cable Cross.
Kuchokera: Ruben Castaneda
Nthawi yotumiza: Nov-30-2022