Njira yowonjezera misala

Njira yowonjezera misala

Lero pali anthu ambiri omwe akufuna kuwonjezera minofu yawo koma sakudziwa momwe angachitire. Zithunzi za othamanga ndi mitundu yokhala ndi minofu ndi yolimba imakopa chidwi chachikulu ndipo aliyense amene amasamala za mawonekedwe awo akufuna kukhala ndi thupi. Kupeza minofu yovuta ndi yovuta, yovuta komanso yayitali. Kuti muchite izi, sikokwanira kungopita kukachita masewera olimbitsa thupi kwa maola awiri patsiku ndikupopera kuti mukweze zolemera. Zambiri zimafunikira. Mu positiyi tikuwonetsani a chizolowezi chowonjezera minofu.

Ngati mukufuna kuphunzira zinsinsi zonse kuti muchite masewera olimbitsa thupi, ingopitilizani kuwerenga izi 🙂

Zofunikira zoyambirira

Kuchita masewera olimbitsa thupi

Tisanayambe kufotokoza zochitika zolimbitsa thupi kuti tiwonjezere minofu yathu, tiyenera kuganizira mbali zingapo. Kuti tiwonjezere minofu, choyamba tiyenera kudziwa thupi lathu. Munthu adapangidwa kuti khalani ndi minofu yaying'ono momwe mungathere. Kukhala ndi zochulukirapo kumaganizira kuti thupi lathu limakhala ndi zopatsa mphamvu zambiri zofunika kuti tisunge.

Chifukwa chake, thupi limayesetsa nthawi zonse kuchotsa minofu yomwe ili nayo. Ndikofunika kuti thupi lathu lizichita khama sabata iliyonse momwe silinazolowere. Mwanjira imeneyi, makina athu azigwiritsa ntchito michere ya thupi kukulitsa minofu, zomwe zingakuthandizeni kuthana ndi kuyeseraku.

Palibe zogulitsa.

Zochita zolimbitsa thupi zolimbitsa thupi zimakhazikitsidwa pazochita zolimbitsa thupi mobwerezabwereza. Umu ndi momwe tithandizira kuti minofu yathu igwiritse ntchito nthawi yayitali.

Chofunikira china chomwe tiyenera kukumbukira ndi chakudya. Anthu ambiri atopa ndikupita kumalo olimbitsira thupi tsiku lililonse ndikuwona kuwonjezeka kwa minofu yawo. Izi zimakhala muzakudya. Kuti thupi lathu likule bwino, limafunikira kuchuluka kwa chakudya, mapuloteni, ndi mafuta osakwaniritsidwa.

Kudyetsa kuti mupeze voliyumu

Chakudya kuti mupeze voliyumu

Zikuwonekeratu kuti munthu amene samadya moyenera sangapeze minofu. Chinthu choyamba kuchita ndikuwerengera kuchuluka kwanu kwamagetsi. Kutengera zaka, kutalika, kulemera, komanso moyo wathu, timagwiritsa ntchito ma calories angapo kuti tikhalebe achangu.

Zakudya zathu ziyenera kukhala nazo owonjezera 500 Kcal pamtengo wonse ngati tikufuna kupeza minofu. Kuphatikiza apo, tiyenera kudya chakudya, zomanga thupi komanso mafuta osakwanira.

Zakudya zam'madzi ndizomwe zimatipatsa mphamvu zofunikira kuti tichite masewera olimbitsa thupi. Ali ndi udindo wosunga malo ogulitsa glycogen kuti achite masewera olimbitsa thupi. Ndibwino kuti mudye pafupifupi magalamu anayi a chakudya pa kilogalamu iliyonse ya thupi.

Ponena za mapuloteni, muyenera kudya pafupifupi 2 magalamu pa kilogalamu ya thupi. Izi ndichifukwa choti chimafunikira pakupanga minofu yatsopano ndikukonzanso ulusi wosweka ndi masewera olimbitsa thupi.

Mafuta osasunthika ndi mafuta athanzi monga maolivi, avocado kapena mtedza. Mafutawa ndiofunikira kuti apange thermogenesis ndikusintha minofu ya adipose. Zimatetezanso minofu ku katemera.

Njira yowonjezeretsa minofu: Kuchita masewera olimbitsa thupi

Tikakhala ndi chizolowezi chodya choyenera ndipo tili okonzeka kupita kumalo ochitira masewera olimbitsa thupi, timayamba ndi magulu amisempha. Pali mitundu yambiri yazolowera kutengera momwe tikufunira ntchito. Pali zochitika zomwe zimagawika thupi lakumtunda ndi lotsika komanso zina zomwe zimagwira ntchito yolimbitsa thupi tsiku lililonse.

Ngati mutha kupita ku masewera olimbitsa thupi kuyambira Lolemba mpaka Lachisanu, chizolowezi chabwino chomwe chingakupatseni zotsatira zabwino ndi yogwira gulu lama minofu tsiku lililonse. Kenako tikupitiliza kulemba machitidwe a chizolowezi ndi kufotokozera kwawo.

Lolemba - Pectoral

Bench atolankhani

  • Lathyathyathya benchi atolankhani 12-10-8-6
  • Kutsegula koyamba 3 × 12
  • Chepetsani Press 3 × 10
  • Pulley crossover 10-8-6
  • Pullover 4 × 10

Ndi masewerawa timagwira mbali zitatu za chifuwa. Ndikofunika kugwira ntchito pachifuwa chonse, apo ayi sichikula bwino. Kutseguka ndi komwe kumathandizira "kuyika" pachifuwa kwambiri, koma sizingakhale zothandiza ngati sitikhala nazo zonse.

Ponena kubwereza, gwiritsani ntchito mndandanda wotsika kuti mukulitse kulemera kwathu. Mwachitsanzo, koyambirira kwa benchi titha kuyamba ndi ma 20 kilos ndikumaliza ndi 30 kilos. Mwanjira imeneyi tidzakwaniritsa kusokonezeka kwa minofu ndipo tidzatengera minofu kumapeto kwake kuti tikule bwino.

Lachiwiri - Kubwerera

Kulamulidwa

  • Zokoka 4 × 10
  • Kokani kumbuyo kwa khosi mu lever 10-10-8-8
  • Dumbbell Row 3x10
  • Molunjika dzanja pulley kukoka 3 × 15
  • 4 × 12 zonyengerera

Ndi chizolowezi chathu tithandizanso kumbuyo, kuphatikiza lumbar. Ndikofunika kuti musasunthire kumbuyo kwambiri mukamachita masewera olimbitsa thupi kuti musadzipweteke. Mchitidwewu, ma biceps adzagwiritsidwanso ntchito ngati mthandizi wothandizira.

Lachitatu - Miyendo

Onetsani 45

  • Prensa 45° 12-10-8-6
  • Zowonjezera za Quadriceps 12-10-8-6
  • Magulu a Barbell 10-10-8-8
  • Kunama hamstring 3 × 10
  • Kuyimirira kwachikazi 3 × 8
  • 3 × 15 olanda

Ndi chizolowezi chathu timagwira thupi lonse, kupatula ana a ng'ombe. Zimatsimikizika kuti ngati tilekanitsa miyendo mbali ziwiri, zotsatira zabwino zimapezeka. Mndandanda womwe kubwereza kwawo kwachokera kuzinthu zochepa, tiwonjezera kulemera.

Lachinayi - Mapewa ndi ana ang'ombe

Atolankhani ankhondo

  • Onetsetsani kumbuyo kwa khosi lanu mu lever 12-10-8-6
  • Dumbbell pambuyo pake 3 × 12
  • Kutsogolo kwa dumbbell 10-10-8-8
  • Kokani pachibwano 3 × 12
  • Makhafu linki 4 × 14

Ndi chizolowezi ichi kuwonjezera minofu yathu timagwira phewa lonse, kuphatikiza gawo lats. Mapewa ndi ofunikira, chifukwa amalowerera minofu yonse.

Lachisanu - Biceps ndi Triceps

Biceps bala z

  • Z bala atolankhani 12-10-8-6
  • Zina zopangira 3 × 12
  • Curl 21 3 akanema
  • Makina osindikizidwa otsekedwa 12-10-8-6
  • Kumbuyo mofanana 3 × 12
  • Dumbbell Kick 3 × 15

Pamapeto pake timaliza sabata ndi timisempha ting'onoting'ono monga ma biceps ndi ma triceps. Ndikofunikira kutsatira dongosolo lamasiku amenewo, chifukwa ngati tikugwira ntchito ma pectorals ndi tsiku lotsatira, tikhala opitilira muyeso. Ndondomeko ya chizolowezi chowonjezera minofu yakonzedwa kulola kuti minofu iliyonse ipumule pakati pa maola 48-72 kupumula kwanu koyenera.

Muyenera kukumbukira kuti kupumula moyenera ndikofunikira monga kuphunzitsa bwino. Apo ayi minofu yathu singakule bwino. Pochita izi titha kuwonjezera zolimbitsa m'mimba ndi m'chiuno kuti tionetse pamimba.

Ndikukhulupirira kuti ndi chizolowezi ichi kuti muwonjezere minofu ya minofu mutha kukwaniritsa zolinga zanu.


Zomwe zili m'nkhaniyi zikutsatira mfundo zathu za malamulo okonzekera. Kuti mufotokoze cholakwika dinani Apa.

Khalani oyamba kuyankha

Siyani ndemanga yanu

Anu email sati lofalitsidwa.

*

*

  1. Wotsogolera pazosankhazi: Miguel Ángel Gatón
  2. Cholinga cha deta: Control SPAM, kasamalidwe ka ndemanga.
  3. Kukhazikitsa: Kuvomereza kwanu
  4. Kulumikizana kwa zomwe zafotokozedwazo: Zomwezo siziziwululidwa kwa anthu ena kupatula pakukakamizidwa mwalamulo.
  5. Zosunga: Zosungidwa ndi Occentus Networks (EU)
  6. Ufulu: Nthawi iliyonse mutha kuchepetsa, kuchira ndikuchotsa zidziwitso zanu.