Kulumpha chingwe ndimasewera olimbitsa thupi a cardiozomwe zimakulitsa mtima, kukhazikika, ndi kulimba mtima ndi zida zochepa kwambiri. Nthawi zambiri amatchedwakulumpha chingwe,iziamachita ng'ombe,ma quads, pakati, ndi mapewandipo akhoza kuyatsa pafupifupi10 mpaka 12 zopatsa mphamvuminiti pang'onopang'ono.
✅ Mphamvu Yathunthu Yolumphira Chingwe
Chingwe chimodzi chimayaka mafuta akulimbitsa thupi kwathunthuZimakhudza ma calms, quads, hamstrings, mapewa, manja, ndi pakati pomwe zimawonjezera kugunda kwa mtima mwachangu. Magawowa amakulitsa kupirira,onjezerani kugwirizanandi kulinganiza, ndi kupyolerakuphulika kwakukulu, angathandize kuchepetsa thupi.
1. Thanzi la Mtima ndi Mitsempha
Chingwe chodumpha chimapangitsa mtima wanu kugunda mkati mwa masekondi ndipo mukhozaofanana ndi masewera olimbitsa thupi kwambiri a cardiopopanda kutentha kwa nthawi yayitali. Maseti afupi a masekondi 30 mpaka 60 akhozakukankha mphamvu ya aerobicndi kuphunzitsa kuchira pakati pa bouts.
Kuchita nthawi zonse kumathandiza kuchepetsa kupuma kwa magazi ndiamalimbikitsa kuyenda bwinomwa kuwonjezera kusinthasintha kwa mitsempha yamagazi. Mtima ndi mapapo anu zimazolowera kulemera kosalekeza komanso kosinthasintha, komwekumawonjezera mphamvukwa ntchito za tsiku ndi tsiku ndi masewera.
2. Kuwotcha kwa caloriki
Lumpha chingwe pafupipafupiimawotcha ma calories ambiripamphindi imodzi kuposa kuthamanga mosasunthika kapena kuyendetsa njinga momasuka. Nthawi zina, mphindi 15 za chingwe zimathakutentha mpaka kawirizopatsa mphamvu zambiri ngati mphindi 15 kuthamanga chimodzimodzi.
Gwiritsani ntchito intervals kwakutaya mafuta: 40 masekondi mofulumira, 20 masekondi kupuma, kwa 10 mpaka 15 kuzungulira. Lembani zopatsa mphamvu pamphindikuphatikiza liwiro lanundi thupi misa. Pamene thupi lanu limakhala lamphamvu komanso lolemera kwambiri, ndalama zake zimakhala zazikulu.
3. Kuchulukana kwa Mafupa
Monga ntchito yolemetsa, yolimbikitsa,kulumpha chingweimalimbikitsa kukula kwa mafupa m'thupichiuno, miyendo, ndi msana. Izi zimathandizira kuchepetsa chiopsezo cha osteoporosis komansoamateteza mafupazikachitidwa ndi njira yabwino pamalo okhululuka.
Achinyamata amakhala ndi mafupa ambiri. Akuluakulu amasunga mafupa awo ndipo amatha kuwasungakuchulukitsitsa kwa nyumbandi chizolowezi chokhazikika. Yendani pang'ono, kudumphaniko kumatsika (1 mpaka 2 cm), ndi mawondo pamwamba pa zalachepetsa mbolondi kupsinjika kwa bondo.
4. Ntchito Yaubongo
Kuchuluka kwa ntchito ya zingwe kumawongolera nthawi, kuyenda, ndi kuyendakugwirizana ndi maso. Njira zovuta, monga kusinthasintha mapazi, matembenuzidwe am'mbali, ndi kuwoloka, kuphunzira magalimoto amisonkho. Zotsatira zachidziwitsotsatirani bwino, kuchitapo kanthu mwamsanga, ndi kukhala maso m’maganizo.
Nyimbo zoyendetsedwa ndi nyimbo zimawonjezera ma cadence omwe amatsegulamalo owonjezera a ubongo. Chizoloŵezi chokhazikika chimagwirizanitsa ndi kuchepa kwa nkhawa, kugona kwambiri, ndiKuwala kowonjezera kwa endorphin.
5. Kutengana kwa Minofu
Zamanjayendetsani chingwendipo matembenuzidwe ang'onoang'ono awa, ofulumira amakulitsa kugwira ndi kupirira kwa mapewa, zomwe zimapangitsa kuti azikhala bwino pakapita nthawi. Njirakusintha katundu wosintha. Mawondo okwera amagunda ma flexers m'chiuno ndi pachimake. Pawiri pansi pa ng'ombe za msonkho ndi mapewa.
Kudumpha kwa mwendo umodzikumanga unilateral mwendo mphamvundi kulinganiza. Kuwala kwina ndizingwe zolemerakusintha mmwamba kukondoweza ndi kukhala liwiro ndi mphamvu.
✅ Kusankha Chingwe Chanu Chodumphira
Kusankha Chingwe Chanu kumagwirizanitsa chingwe ndi zolinga zanu, luso lanu, ndikulimbikira kwa maphunziro. Ma jumpers atsopano adzayamikira zitsanzo zosinthika kutikuyimba motalika komanso koyenera. Kwa omwe ali ndi malo ochepa, pitani ndi machitidwe opanda zingwe.
Zingwe Zothamanga
Zopangidwira kuti ziwongolere mwachangu komanso kubwereza kwambiri, zingwe zothamanga ndizozabwino kwa odziwa kudumphandi othamanga ochita mpikisano. Zingwe ndizopepuka, zogwirira ntchito zimagwiritsa ntchito mayendedwe a mpira wothamanga, komanso kukongola kwanthawi zonseadakonda mawonekedwe othamanga kwambiri.
Iwo ndi muyezo wa awiri unders ndi mpikisano. Kwa maphunziro awiri,kulemera kwa chingwe chokhazikikawa 85 mpaka 115 magalamu (3 mpaka 4 ounces) ndi wangwiro. Zingwe zokhuthala mamilimita 4 ndi zolimba kuposa mamilimita 2.5, ndipo zingwe 2.5 mamilimitakupereka ndemangakwa oyamba kumene.
Zingwe Zamikanda
Zingwe za mikandandichokhazikika komanso chosasunthika, zomwe zingakhale zopindulitsa m'mapaki, malo ochitira masewera olimbitsa thupi, ndi mabwalo asukulu. Kulemera kwa mkanda wowonjezeraimabweretsa chisangalalo chosiyanamayankho ndi kayimbidwe kogwirizana.
Zabwino kwambiri pamaluso atsopano, mitanda, ndi choreo. Mikanda yawo ya neononjezerani kuwonekeramu unyinji ndi kuchepetsa kuluma pa zophonya. Amasunga mawonekedwe awo mkatinyengo yachinyonthokomanso pa nthaka yovuta.
Zingwe Zolemera
Zingwe zolemeraonjezerani mphamvundi kupirira kwa minofu m'mapewa, m'manja, ndi pachimake. Oyamba ambiri amatenga nthawi mwachangu ngatimizere yolemera imalengezaaliyense amadutsa mozungulira thupi.
Gwiritsani ntchito mwachidule kuti muwonjezere kugunda kwa mtima ndikupereka ntchito thupi lonse. Othamanga amatha kusinthana pakati pa zingwe zokhazikika komanso zolemetsa mkati mwa masewera olimbitsa thupi amodziliwiro liwirondi kuphunzitsa mphamvu.
Tadzipereka kupereka chithandizo chapadera komanso
ntchito zapamwamba nthawi iliyonse mukafuna!
✅ Kudziwa Njira Zoyambira
Mastery imayamba ndi mawonekedwe otetezeka, kumveka bwino, komansoluso lobwerezabwereza. Makhalidwe abwinopewani kuvulala, kuthandiza kukhala ndi moyo wautali, ndikutsegula njira ya ntchito zapamwamba. Yang'anirani kupita kwanu patsogolo kuyambira sabata mpaka sabatakukumana ndi kusintha kosasintha.
Fomu Yoyenera
Khalani ndi zigongono,manja omasuka, ndi manja patsogolo pa chiuno. Pindani ndi manja, osati mapewa. Imani molunjika, maso akutsogolo, mapewa akumbuyo ndipogwira corekotero thunthu limakhala chete. Malo pa mipira ndi mawondo ofewa, zidendene akupsompsona pansi pakati kutembenukira kwakugawa katundukudutsa bondo ndi bondo. Khalani mu poyambira ndi kudumpha pang'ono, ngakhale mpweya, ndichingwe chokhazikikaarc. Ngati chingwe chaphulika, kokerani zigongono ndikutsitsa manja 2 mpaka 3 centimita.
Basic Bounce
Yambani ndi zosintha 20 mpaka 40 zosasokonezedwa,kutsindika mayendedwe a metronome(kuyesa 120 mpaka 160 bpm). Gwiritsani chingwe chopepuka mpaka nthawiyo ikhale yodziwikiratu, ndiyeno yesani chingwe cholemetsakumva kuzungulira. Phatikizani zolimbitsa thupi zochepa monga mawondo 10 okwera ndi 10 phazi limodzi lodumphira pa mwendo uliwonse kuti mulimbikitse akakolo ndi kugwirizana. Ngati mukupunthwa,ikani dzanja lanu lalitali,tulutsani mphamvu pakusintha kwachitatu kulikonse, ndikupitilira mosapumira.
Phazi Losintha
Tangoganizani kuwala, mumphindi mukudumpha pamene chingwe chikuzungulira. Sinthani kulemera kwanu kuchokera mbali kupita kwina kupita kwinaphunzitsani luso lanundi kuchepetsa kupsinjika kwa ng'ombe pa nthawi yayitali. Gwiritsani ntchito kugawaniza zozungulira zoyambira mumphindi 5 mpaka 10.Pindani muzozungulira: Masekondi 60 mosinthanitsa phazi, 10 kukankha-mmwamba, 30 masekondi kupuma. Pakutsindika kwa cardio, gwirani ntchito mpaka mphindi 2 mpaka 3 mosalekeza, manja ngakhale ndi cadence fluid.Kupita patsogolo kwa kalasim'kupita kwa nthawi potsata zogawanika ndi zolakwika.
✅ Mapeto
Kukhazikitsa njira yodalirikakulumpha chingwe chizolowezi, onetsetsani kutisungani zinthu mosavuta. Ma seti amfupi ndi luso laukhondo ndizofunikira. Zolinga zofotokozedwa bwino ndizofunikira. Mphindi 10 zokha zimathakuyatsa kilojoulesndi kulimbitsa mtima wanu.
Kodi mwakonzeka kupita patsogolo?Tumizani ndondomeko yanu, funsani, kapena sankhani zochita zanu zina.
Kambiranani ndi Akatswiri Athu
Lumikizanani ndi katswiri wa NQ kuti mukambirane zomwe mukufuna
ndikuyamba ntchito yanu.
✅ Mafunso Okhudza Kudumpha Chingwe
Kodi kudumpha chingwe ndi masewera olimbitsa thupi athunthu?
Inde. Imagwira ntchito ya ana ang'ombe, ma quads, hamstrings, glutes, pachimake, mapewa, ndi manja anu. Zimawonjezera kulimbitsa thupi kwa mtima, kugwirizanitsa, ndi kusinthasintha. Mumawononga matani a zopatsa mphamvu munthawi yochepa kwambiri. Zimagwira ntchito chipiriro ndi mphamvu mofanana.
Kodi ndingasankhe bwanji kutalika kwa chingwe cholumpha?
Ikani phazi limodzi pakati pa chingwe. Zogwirizira ziyenera kufika m'khwapa mwanu. Atsopano amatha kuchita motalikirapo kuti achite bwino. Zingwe zothamanga zimakhala zazifupi. Zingwe za Freestyle zimatha kukhala zazitali. Zingwe zosinthika ndizabwino ngati simukutsimikiza.
Ndi njira zoyambira ziti zomwe ndiyenera kuphunzira poyamba?
Phunzirani kuchita zoyambira kudumpha, kulumpha kwamphamvu, ndi sitepe ina. Sungani mawondo anu mkati, manja anu akutembenuzira, ndikukhala mopepuka pamipira ya mapazi anu. Gwirani msana wosalowerera ndale komanso cadence. Yembekezani mpaka mawondo okwera ndikuwoloka pambuyo pake.
Kodi ndingapewe bwanji kuphatikizika kwa shin ndi kupweteka kwa mafupa?
Pezani kutentha kwanu, yendani nokha ndikukhala ndi mawonekedwe abwino. Dumphirani pamalo owopsa, monga mphira kapena matabwa. Valani nsapato zothandizira. Pitirizani kudumpha motsika komanso mofewa. Kwezani voliyumu. Ngati zipitilira, pumulani ndikuwonana ndi akatswiri.
Nthawi yotumiza: Sep-28-2022