Zovuta kwambiri, maphunziro a gulu lotsutsa awonetsedwa kuti ndi "njira yotheka" yokweza zolemera poyambitsa minofu yanu, malinga ndi kafukufuku waposachedwapa wofalitsidwa mu Journal of Human Kinetics.Olemba a phunziroli anayerekezera kutsegulira kwa minofu panthawi yophunzitsira mphamvu za thupi lapamwamba ndi magulu otsutsa motsutsana ndi zolemera zaulere ndipo anapeza zotsatira zake zimakhala zofanana kwambiri.Amakhulupirira kuti kusakhazikika komwe kumapangidwa ndi maguluwo ndiko kumapangitsa kuti ulusi wa minofu uwotche kwambiri kuposa zolemetsa zaulere.
Komanso, monga momwe mlangizi wovomerezeka Sarah Gawron akunenera kuti: “Amatha kuwongolera kusinthasintha, kuyenda, ndi nyonga.”Ndipo sizitenga nthawi yaitali kuti tiyambe kuona kusiyana kwake.Masabata asanu a maphunziro a gulu lotsutsa anali okwanira kupititsa patsogolo kwambiri ntchafu ndi kusinthasintha kwa ntchafu mu maphunziro omwe adachita nawo kafukufuku watsopano wofalitsidwa mu Journal of Sports Science & Medicine.
Iyi ndi nkhani yabwino, makamaka ngati mukugwira ntchito kunyumba chifukwa magulu otsutsa ndi otchipa ndipo satenga malo ambiri.Koma, ndi ati omwe ali oyenera kugula?Tidalankhula ndi ophunzitsa anthu asanu ndi mmodzi ndipo tidapereka ndemanga zambiri kuchokera kwa ogwiritsa ntchito omwe amakonda kwambiri kuti tikubweretsereni mndandanda wamagulu abwino kwambiri okana.Tawonetsanso kuti ndi ati omwe ali abwino pamasewera olimbitsa thupi.Chifukwa chake tsatirani izi ndikuzikweza momwe mungathere.
Makhalidwe apamwamba a gulu lathu lotsutsa
Magulu Okhazikika Okhazikika ndi Abwino: Magulu okana a NQFITNESS amapangidwa kuchokera ku zinthu zachilengedwe za latex, zomwe zimakhala zolimba kuti zisavalidwe ndipo zimatha kupirira mwamphamvu kwambiri.Mutha kuphunzitsa popanda nkhawa za kung'ambika kapena kuvala.
Zokwanira Kutambasula ndi Kukaniza: Magulu athu okana amagwira ntchito kwa aliyense amene amafunikira kutambasula minofu yowawayo pambuyo polimbitsa thupi ndi yolimba kuti ayambe masewera olimbitsa thupi.Mutha kuzigwiritsa ntchito kuti mutambasule musanayambe ma deadlifts ndi squats.
Multi-Functional Resistance Band : Magulu otsutsa amatha kugwiritsidwa ntchito pochita masewera olimbitsa thupi angapo, monga kuphunzitsa mphamvu, kukoka kothandizira, kulimbitsa thupi kwa basketball, kutentha ndi zina.
Zabwino Kwambiri Pamaphunziro Olimbitsa Thupi Pakhomo: Mutha kuwonjezera ku masewera olimbitsa thupi kunyumba kwanu.Zimakuthandizani kuti muzitha kukokera kunyumba kwanu.Itha kugwiritsidwa ntchito m'njira zosiyanasiyana. Mutha kuzigwiritsa ntchito pokoka ndi kuviika kuthandiza, kutambasula, komanso kuwonjezera kukana ku squats.
4 Magulu Otsutsa Magulu : Kokani magulu othandizira amabwera m'magulu 4 otsutsa, ndipo mtundu uliwonse umasiyana mosiyana ndi m'lifupi pazifukwa zosiyanasiyana.Gulu Lofiira (15 - 35 lbs);Black Band (25 - 65 lbs);Gulu Lofiirira (35 - 85 lbs); Green (50-125lbs) .
Nthawi yotumiza: Jun-03-2019