Kutambasula ndiye floss ya masewera olimbitsa thupi: mukudziwa kuti muyenera kuchita, koma ndikosavuta bwanji kulumpha?Kutambasula pambuyo pochita masewera olimbitsa thupi ndikosavuta kwambiri - mwakhala ndi nthawi yochita masewera olimbitsa thupi, kotero ndikosavuta kusiya masewerawo akamaliza.
Komabe, kaya mukuthamanga, kuphunzitsa mphamvu kapena kuchita HIIT, kutambasula pambuyo polimbitsa thupi mutatha ntchito zanu zatsiku ndi tsiku kumabweretsa zopindulitsa zowoneka.Nazi zonse zomwe muyenera kudziwa za chifukwa chake muyenera kutambasula mukatha kuchita masewera olimbitsa thupi, kutambasula kuti musankhe, komanso momwe mungachitire bwino.
Jennifer Morgan, katswiri wa masewera olimbitsa thupi ku Ohio State University Wexner Medical Center, PT, DPT, CSCS, anati: "Mmodzi mwa ubwino wotambasula pambuyo pochita masewera olimbitsa thupi ndi chakuti mukhoza kupititsa patsogolo kuyenda kwanu mutatha kulimbitsa minofu yanu. ", Dziwuzeni nokha."Zochita zotambasula zimatha kuonjezera kutuluka kwa magazi, kuonjezera mpweya wa okosijeni, ndikuthandizira kupereka zakudya ku thupi lanu ndi minofu, ndikuthandizira kuchotsa zinyalala za kagayidwe kachakudya kuti zithandize kuchira."
Kutambasula ngati masewera olimbitsa thupi kuyenera kuyang'ana kwambiri mayendedwe osunthika, kapena omwe amakhudza zozungulira ngati zozungulira, m'malo mongogwira zala zanu.Morgan adanena kuti masewera olimbitsa thupi otambasula amathandizanso panthawi yozizira mukatha kuchita masewera olimbitsa thupi, chifukwa amatha kuchita masewera olimbitsa thupi ndi minofu yambiri nthawi imodzi, zomwe zingakupindulitseni kwambiri.
Komabe, kutambasula kosasunthika kumathandizanso kuti mukhale chete chifukwa kungabweretse phindu loyenda, akutero Marcia Darbouze, PT, DPT, mwiniwake wa Just Move Therapy ku Florida komanso wothandizirana ndi Disabled Girls Who Lift podcast.Darbouze adanena kuti molingana ndi ndemanga ya mitundu yotambasula yofalitsidwa mu European Journal of Applied Physiology, kutambasula kwa static kumatha kuonjezera kayendetsedwe kanu, ndipo popeza minofu yanu imakhala yotentha kale mutatha kuchita masewera olimbitsa thupi, zimakhala zosavuta kupeza bwino Kutambasula.
Ziribe kanthu zomwe mungasankhe, kutambasula pambuyo pa masewera olimbitsa thupi n'kofunika: Mukufuna kubweretsa magazi ochulukirapo ku minofu yomwe mwangopanga kumene kuti muthandize kuchira ndikupewa kuuma, adatero Morgan.
Ganizirani za minofu yomwe mumagwiritsa ntchito pochita masewera olimbitsa thupi ingathandize kutsogolera ndondomeko yanu yotambasula pambuyo pochita masewera olimbitsa thupi.Tiyerekeze kuti mwathawa.Morgan adanena kuti ndikofunikira kuchita masewera olimbitsa thupi (monga hamstrings), quadriceps ndi ma flexor a chiuno (mapapo ozungulira akuukira awiri omaliza).Darbouze adati, muyeneranso kuonetsetsa kuti mwatambasula chala chanu chachikulu ndi mwana wa ng'ombe.
Inde, pochita masewera olimbitsa thupi, ndithudi muyenera kutambasula pambuyo pa masewera olimbitsa thupi, Darbouze adati: "Othamanga amphamvu amakhala ouma kwambiri."
Mukakweza zolemera kumunsi kwa thupi, mudzafuna kuchita masewera olimbitsa thupi omwewo: ma hamstrings, quadriceps, flex flexors, ndi ana a ng'ombe.Darbouze ananena kuti ngati muona kusalinganika kulikonse pamene mukuchita maseŵera olimbitsa thupi—mwachitsanzo, n’kovuta kuti mutsitse mokwanira ku mbali yakumanja—muyenera kupereka chisamaliro chapadera kudera limene likukubweretserani mavuto.
Darbouze adanena kuti pophunzitsa kulemera kwa thupi, nkofunika kutambasula manja, minofu ya pectoral (minofu ya pachifuwa), latissimus dorsi (minofu yam'mbuyo) ndi minofu ya trapezius (minofu yomwe imachokera kumtunda kupita ku khosi mpaka mapewa)..
Kutambasula trapezius ndikofunika kwambiri pophunzitsa anthu mphamvu, chifukwa nthawi zambiri amadumpha m'munsi kapena pakati pa trapezius.Iye anati: "Izi zingapangitse kuti minofu ya pamwamba ya trapezius ikhale yolimba kwambiri, ndipo idzangopangitsa kuti thupi lathu liwonongeke."(Kutambasula kosavuta kumaphatikizapo kuyika makutu pa mapewa anu.)
Komabe, chodziwikiratu chofunikira ndichakuti ngakhale kuyang'ana kwambiri kumadera omwe akumva kulimba kungathandize kuwongolera bata mukatha kuchita masewera olimbitsa thupi, kwenikweni kulimbitsa sikungakhale vuto lalikulu.
"Ngati minofu ikupitilira, imawonedwa ngati yolimba chifukwa ilibe mphamvu zochitira zinazake," adatero Morgan.Mwachitsanzo, ngakhale mutatambasula mochuluka bwanji, mawotchi a m'chiuno amamva "zolimba," zomwe zingasonyeze kuti mulibe mphamvu, adatero.Choncho, muyenera kuonetsetsa kuti mukuwonjezera masewera olimbitsa thupi okwanira pazochitika zenizeni, osati kungoyesa kutambasula minofu pambuyo pake.
Morgan adanena kuti kutambasula kwanu pambuyo polimbitsa thupi kuyenera kukhala nthawi yofanana ndi kutentha kwanu - mphindi 5 mpaka 10.
Koma chinthu chimodzi chofunika kukumbukira ndi chakuti Darbouze adanena kuti mtundu uliwonse wa kutambasula pambuyo polimbitsa thupi ndi wabwino kuposa kanthu."Simuyenera kugubuduka pansi kwa mphindi 20," adatero."Ngakhale mutangochita chinthu chimodzi kapena kuthera mphindi ziwiri ndikuchichita, ndi chinthu chimodzi."
Nanga zimatenga nthawi yayitali bwanji kutambasula nthawi iliyonse?Darbouze adati ngati mutangoyamba kumene, masekondi 30 azikhala bwino, ndipo mukazolowera, zimatenga mphindi imodzi kapena kuposerapo.
Mutha kumva kusapeza bwino mukatambasula, koma simudzamva kufinya kapena kupweteka kwambiri."Ukasiya kutambasula, uyenera kusiya kumva chilichonse," adatero Dabz.
"Ndimagwiritsa ntchito magetsi obiriwira achikasu ofiira ndi kutambasula," adatero Morgan."Pansi pa kuwala kobiriwira, mumangomva kutambasula, palibe kupweteka, kotero mumakhala okondwa kupitiriza kutambasula. Pa kuwala kwachikasu, mudzamva kusautsika kwamtundu wa 1 mpaka 4 (kuvuta kwa msinkhu), ndi muyenera kupitiriza mosamala—Mungathe kusuntha, koma simukufuna kuti zinthu ziipireipire.
Ngakhale kutambasula bwino pambuyo polimbitsa thupi komwe mumasankha kumatengera mtundu wa masewera olimbitsa thupi omwe mumamaliza, pulogalamu yotsatira ya Morgan ndi chisankho chodalirika choyesera pambuyo pophunzitsa mphamvu za thupi lonse.
Zomwe mukufunikira: Malingana ngati kulemera kwanu, palinso masitepe ochita masewera olimbitsa thupi kuti azitha kuyenda bwino.
Malangizo: Kutambasula kulikonse kumasungidwa kwa masekondi 30 mpaka 1 miniti.Pamayendedwe a mbali imodzi (mbali imodzi), chitani nthawi yofanana mbali iliyonse.
Kuwonetsa zochita izi ndi Caitlyn Seitz (GIF 1 ndi 5), mphunzitsi wolimbitsa thupi ndi woimba nyimbo ku New York;Charlee Atkins (GIF 2 ndi 3), Mlengi wa CSCS, Le Sweat TV;ndi Teresa Hui (GIF 4) , Mbadwa ya ku New York, anathamanga maulendo oposa 150 pamsewu.
Kuyambira pa zinayi zonse, ikani manja anu pansi pa mapewa anu ndi mawondo anu pansi pa chiuno chanu.Limbikitsani pachimake chanu ndikusunga msana wanu.
Ikani dzanja lanu lakumanzere kumbuyo kwa mutu wanu ndi chigongono chanu cholozera kumanzere.Ikani manja anu pang'onopang'ono m'manja mwanu-musamapanikizike pamutu kapena pakhosi.Apa ndi poyambira.
Kenako, sunthani mbali ina ndikuzungulira kumanzere ndi mmwamba kuti zigono zanu ziloze ku denga.Gwirani kwa masekondi angapo.
Bwererani kumalo oyambira.Pitirizani izi kwa masekondi 30 mpaka 1 miniti, ndikubwereza mbali inayo.
Mukayamba kugubuduza kumanja, gwiritsani ntchito dzanja lanu lamanzere kukankhira pansi ndikupinda bondo lanu lakumanzere kuti mukhale bwino.Muyenera kumva izi mu minofu yanu yakumanja ya pectoral.Pamene mayendedwe anu akuwonjezeka, mudzatha kutambasula kutali ndikugudubuza thupi lanu kutali.
Yambani kuima ndi mapazi pamodzi.Tengani sitepe yaikulu kutsogolo ndi phazi lanu lakumanzere, ndikukuikani pamalo otsetsereka.
Phimbani bondo lanu lakumanzere, pindani, sungani mwendo wanu wakumanja, ndi zala zanu pansi, mukumva kutambasula kutsogolo kwa ntchafu yanu yakumanja.
Ikani dzanja lanu lamanja pansi ndikupotoza thupi lanu lakumtunda kumanzere pamene mukutambasula dzanja lanu lamanzere padenga.
Imirirani molunjika ndi mapazi anu motalikirana m’chiuno ndipo manja anu ali m’mbali mwanu.Phimbani m’chiuno mwanu, ikani manja anu pansi, ndipo pindani mawondo anu.
Yendani manja anu kutsogolo ndikulowetsa thabwa lalitali.Ikani manja anu pansi, manja anu pansi pa mapewa anu, ndipo pakati panu, quadriceps ndi chiuno zimagwirizanitsidwa.Imani kaye kwa sekondi imodzi.
Khalani pa zidendene zanu (momwe mungathere) ndi pindani kutsogolo, ndikuyika mimba yanu pa ntchafu zanu.Tambasulani manja anu patsogolo panu ndikuyika mphumi yanu pansi.Kuphatikiza pa chiuno ndi matako, mudzamvanso kutambasula kwa mapewa ndi kumbuyo.
Nthawi yotumiza: Aug-23-2021