Nkhani

Kukhala ndi mizere ya minofu yathanzi ndikupanga chithunzi chathanzi, sikokwanira kuonjezera mphamvu ya masewera olimbitsa thupi okha. Kupititsa patsogolo kulimbitsa thupi ndi kuonjezera kuthamanga kwa mafuta oyaka kuyeneranso kuphatikizidwa ndi kuphunzitsa mphamvu. Komabe, chifukwa chosowa chitsogozo cha akatswiri, sikophweka kupeza zida zoyenera zolimbitsa thupi m'moyo watsiku ndi tsiku, zomwe zimapangitsa kuti pakhale kutsika kochepa kwa maphunziro a mphamvu. Pofuna kuthandiza anthu ambiri kukhala ndi njira yasayansi yolimbitsa thupi,magalasi olimbitsa thupionjezerani mapu ogwirira ntchito, phatikizani maphunziro amphamvu muzochitika zamoyo, perekani chitsogozo cha akatswiri olimba, ndi kulimbikitsa mphamvu zatsopano zachitetezo chapakhomo.

Kuchita masewera olimbitsa thupi kwa Aerobic kumathandiza anthu kuwotcha mafuta, pamene kuphunzitsa mphamvu kungathe kuwonjezera mphamvu, kusiya kutaya minofu, ndikufulumizitsa kagayidwe kawo. Chifukwa maphunziro a aerobic ndi osavuta kuyamba, anthu ambiri amatha kuchita okha kunyumba. Koma kuphunzitsa mphamvu kumafunikira zida ndi chitsogozo chaukadaulo, kukopa anthu ambiri.

Kuti muchepetse malire ophunzitsira mphamvu, kalilole wolimbitsa thupi amakhala ndi dzanja lanzeru lamphamvu komanso thupi lochepa thupi la 0.1 ㎡, zomwe zimalola anthu kukhala ndi chidziwitso chozama champhamvu kunyumba. Malingana ngati mkono wopezera zipangizo zamakono, ukhoza kutsegula njira zosiyanasiyana zophunzitsira mphamvu, kuzindikira makina ogwiritsira ntchito, monga kukakamiza mkono wokhala ndi makona atatu, zingwe ziwiri, bar, kupalasa mwachidule, m'chiuno, phazi lazinthu zowonjezera zowonjezera, zimatha kutsegula Smith, makina opalasa, makina otsetsereka, gantry, barbell / dumbbell mphamvu monga chida. Ndipo galasi lolimbitsa thupiwanzeru mphamvu mkono ndi kusintha kwambiri, akhoza zambiri zida kusintha, ndi 2 lateral kusintha ndi 7 longitudinal kusintha, 2.1 mamita kukoka chingwe akhoza kukwaniritsa kufunika kwa Mipikisano ngodya, masewera olimbitsa thupi, ntchito ndi losavuta kuposa zida chikhalidwe olimba, wanzeru dongosolo digito kulemera kwake, akhoza kukhala angapo kulemera kusintha (awiri 80 KG kulemera kusintha, kukana zopingasa 40 KG, ogwirizana ndi 40 G2 kauntala chinsinsi kusintha kulemera, kunena zabwino ndi chitsulo maphunziro phokoso, palibe inertia kuthamanga, ochezeka kwambiri mafupa.

Ndi zida zophunzitsira mphamvu, simungathe kuchita popanda kuwongolera akatswiri. Chifukwa chake, galasi lolimbitsa thupi lili ndi makochi okhazikika, omwe azitsagana nawo nthawi yonse yophunzitsira. Kupyolera mu kuyankhulana kwa mawu, iwo athandiza anthu kusintha kaimidwe kawo ka maphunziro ndikuwongolera momwe amachitira masewera olimbitsa thupi. Magalasi olimbitsa thupi amaperekanso chiwerengero chachikulu cha maphunziro a akatswiri, Makalasi onse a ic omwe amathandiza anthu kutaya mafuta mosangalala, Monga "kuvina kwamphamvu ndi aerobic," Lolani anthu asunthire ndi rhythm, Kupyolera mu maphunziro afupiafupi komanso ogwira ntchito kwambiri, Kutulutsa mphamvu zogwedeza zopatsa mphamvu, kutentha mafuta; Palinso maphunziro apadera a mphamvu monga "May 4th Youth", Kupyolera mu "kuphunzitsa kukankhira miyendo yam'mwamba", "kumenya kumbuyo", "kuphunzitsidwa kwa minofu ya m'munsi mwa miyendo" ndi maphunziro ena, Kuwongolera mbali zosiyanasiyana za luso la mphamvu ya mphamvu, Kuchulukitsa minofu m'zigawo zingapo monga chifuwa, phewa, kumbuyo ndi miyendo yapansi, Yesetsani chithunzi chabwino ndi kalembedwe, nthiti ndi thupi.

The galasi lolimbitsa thupi zimangokhala 0.1 ㎡ zaderali, zomwe zimaphatikizira zida zolimbitsa thupi komanso chiwongolero chasayansi pazochitika zamoyo, ndikupereka dongosolo loyenera lamasewera olimbitsa thupi, lomwe limathandizira kulimba kwapakhomo komanso kulimbikitsa mphamvu zamasewera a anthu.