Kupanga minofu kumatha kukhala kovuta - aliyense amene wawerenga magazini yolimbitsa thupi kapena awiri amadziwa izi. Takhazikitsa mndandanda wamalamulo omwe angakuthandizeni kuti muzitha kuchita bwino masewera olimbitsa thupi, kutaya mafuta, ndikupeza minofu.
Apa tikuphimba mfundo zonse zakumanga minofu.
Malangizo awa akuphunzitsani maziko ofunikira akukula minofu misa, kaya ndinu woyamba, wolimbitsa thupi, kapena mukufuna kukhala wamphamvu kuposa wamkulu. Muphunziranso momwe mungalimbikitsire kukula kwa minofu yanu ndikukwaniritsa zolinga zanu.
Choyamba, zida zolimbitsira thupi zitha kukhala zowopsa, ndipo mukufuna kupewa kuvulala mulimonse (ma physios ndiokwera mtengo), onetsetsani kuti mukutsatira malamulo olimbitsa thupi ndikukweza mosamala.
Malangizo 15 Omanga Matenda
1. Pangani chizolowezi
Kusagwirizana ndichinsinsi!
Kupanga chizolowezi ndikofunikira pakupanga minofu. Njira yabwino kwambiri ndikuchepetsa sitima katatu pamlungu. Magawo atatu pasabata ndiye kuchuluka kwama voliyumu omwe amafunikira kuti apange zolimbitsa thupi koma mutha kupitilira izi. Onetsetsani kuti mukulola thupi lanu kukhala ndi nthawi yokwanira kuti lipezenso nthawi yopuma.
2. Kutenthetsa bwino
Kutentha kokhazikika kumakuthandizani kuti mudzakwezenso mtsogolo, kutanthauza minofu yowonjezerapo.
Mfundo yotenthetsera ndikutsegula malo, kutambasula mitsempha, tendon, ndikuwonjezera kutentha kwa minofu yanu. Ngati mukuchita gawo lolemera, yambani ndimayendedwe olimba thupi kuti mutenthe minofu yanu.
3. Kuchuluka ndi mphamvu
Phunzitsani mwamphamvu kwambiri komanso mwamphamvu kwambiri.
Voliyumu ndi kuchuluka kwa ma seti ndi kubwereza komwe mumachita, ndipo kulimba kwake ndikulemera komwe mumagwiritsa ntchito. Mwachitsanzo, nayi 'magawo' atatu osiyanasiyana omwe mungachite mukamaphunzira masewera olimbitsa thupi:
- Njira 1 ali ndi kubwereza khumi mu gulu la 4 ndi kulemera kofanana komwe kumagwiritsidwa ntchito pagulu lirilonse,
- Njira 2 imagwiritsa ntchito kulemera kwakukulu ndi ma seti ochepa, ndipo
- Njira 3 ikuyimira njira yoyambira mobwerezabwereza ya kulemera kotsika ndikumaliza mobwerezabwereza kulemera kwakukulu.
| Kubwereza | kukukhala | Kulemera Kogwiritsidwa Ntchito | |
| Njira 1 | 8 | 4 | 20 makilogalamu |
| Njira 2 | 10 | 3 | 25 makilogalamu |
| Njira 3 |
10 8 6 |
3 |
20 makilogalamu 25 makilogalamu 30kg |
4. Dzikankheni
Sakanizani zolimbitsa thupi zilizonse kuti zitheke. Kulephera kutanthauza kuti simungakwanitse kumaliza ntchito yonseyo. Ngati mawonekedwe anu apita, ndiye kuti minofu yanu imafunikira nthawi kuti ichiritse - dzikakamizeni koma osavulala.
5. Sankhani zolimbitsa thupi zoyenera
Ya 3 yayikulu mukamaphunzira masewera olimbitsa thupi ndi squat, deadlift, ndi benchi atolankhani - machitidwewa amalimbitsa mphamvu, mawonekedwe, komanso kuchuluka. Komabe, aliyense amakhala ndi cholinga chosiyana akayamba kulemera. Lankhulani ndi katswiri ndipo fufuzani kuti mupeze masewera olimbitsa thupi kuti mukwaniritse cholingachi.
6. Idyani bwino
Zakudya zanu ndi gawo lalikulu la kuthekera kwanu kuti mukhale ndi minofu. Ngati mukuyesera kuti mukhale ndi minofu, muyenera kudya mapuloteni ambiri kuti minyewa yatsopano ikule.
Zotsalira za kalori ndizofunikira pomanga minofu; komabe, kudya chinthu choyenera panthawi yoyenera ndikofunikira kuti zikuthandizireni kukulitsa minofu yanu. Njira yosavuta ndiyo kudya kadzutsa, nkhomaliro, ndi chakudya chamadzulo, monga mwachizolowezi, kulowetsedwa ndi chakudya mukamaliza kulimbitsa thupi, musanagone, komanso mutakhala ndi zokhwasula-khwasula pakati.
7. Muzilimbitsa thupi polimbitsa thupi
Idyani mapuloteni musanafike komanso mukamaliza kulemera. Izi ndizofunikira ngati magalamu 10 mpaka 20 a mapuloteni omwe amadyedwa pafupifupi mphindi 60 sitima yanu isanakuthandizeni kulimbikitsa zolimbitsa thupi pambuyo pa gawoli.
8. Mapuloteni amagwedezeka
Sayansi imatiuza kuti zakumwa zamadzi zimayamwa mwachangu - ndizovuta kwambiri! Imwani mapuloteni ogwedeza mphindi 30 mpaka 60 musanamalize kulimbitsa thupi.
Kafukufuku wa 2001 ku University of Texas adapeza kuti onyamula omwe amamwa kugwedeza komwe kumakhala ndi amino acid ndi chakudya asanakonzekere kumawonjezera mapuloteni awo kuposa omwe amamwa kugwedeza komweko atatha kuchita masewera olimbitsa thupi.
9. Kutulutsa madzi!
Kafukufuku wasonyeza kuti maselo akamataya madzi motero mphamvu, kupanga mapuloteni kumatha kutsika, ndipo kuwonongeka kwa mapuloteni kumathamanga.
10. Kupita patsogolo kwambiri
Zingakhale bwino ngati mungayese minofu yanu kuti iyambe kukula, koma muyeneranso kukhala anzeru momwe mungachitire izi. Ngati muonjezera kuchuluka kwakulemera komwe mukukweza mwachangu, mumachulukitsa chiopsezo chanu. Koma ngati muchita pang'onopang'ono, musintha zotsatira zanu pang'ono kapena kugunda chigwa.
Langizo: Onjezerani 2 - 5% kulemera kwa zomwe mumakweza sabata iliyonse kuti muwonjezere pang'onopang'ono zolemera zomwe mukugwiritsa ntchito.
11. Yang'anani kulumikizana kwa minofu ndi malingaliro
Gwiritsani ntchito makina odzipatula ndi zolemera zaulere chimodzimodzi. Ma gym amakono ali ndi makina apamwamba omwe amatha kuthandiza kumanga minofu, gulu limodzi lamanofu nthawi imodzi. Komabe, sangakuthandizeni kuti mukhale ndi maziko olimba a minofu. Ma dumbbells ndi ma barbells ndiofunikira pakuchita masewera olimbitsa thupi - makamaka kwa oyamba kumene.
12. Chitani mayendedwe apawiri
Mutha kuyesedwa kuti muyese masewero olimbitsa thupi omwe mumawawona m'magazini olimbitsa thupi kapena mawebusayiti; ndi bwino kumamatira koyambirira koyamba.
Zochita monga squat, the deadlift, the barbell bench press, and the shoulder shoulder press should not kuphonya pa zomwe mumachita.
13. Osalumpha magulu am'mimba
Miyendo ndi kumbuyo ndizofunikira monga mikono ndi ma abs - kuyamba kuphunzitsa thupi lonse molawirira, ndipo zidzakhala zosavuta kutsika.
14. Ikani malire anu a Leucine
Leucine ndi mtundu wa mapuloteni omwe amachititsa kuti minofu ikule, makamaka yomwe imapezeka m'mapuloteni anyama. Kuti muwonetsetse kuti mukugunda malire anu a leucine - werengani zolemba zanu!
15. Muzipuma mokwanira
Kumanga minofu, kuchira, ndi kukonza kumachitika mukamapuma komanso tulo; Kulephera kupumula moyenera kumatha kupititsa patsogolo ntchito yolimbitsa minofu ndipo mwina kungayambitse kuvulala.
Mukatsatira maupangiri a 15, ndikukutsimikizirani kuti mudzamanga minofu ndikuchulukirachulukira mwachangu kuposa momwe mukuganizira!