Pakati pa funde lamphamvu lamphamvu padziko lonse lapansi, China'Chiwerengero cha anthu ochita masewera olimbitsa thupi chakwera kwambiri ndi 30% m'zaka zaposachedwa. Komabe, malipoti ovulala pamasewera adawuka nthawi yomweyo, kuwonetsa kufunikira kwachangu kwa njira zophunzitsira zasayansi. Akatswiri amakampani amawona kuti oyambitsa ambiri mosadziwa amabzala mbewu zovulaza panthawi yamaphunziro oyambilira chifukwa cha mawonekedwe olakwika kapena kuchulukirachulukira. Kudziwa njira zoyenera komanso kugwiritsa ntchito zida zolimbitsa thupi zakhala mfundo zazikuluzikulu zakupita patsogolo kotetezeka komanso koyenera.
Kusinthasintha Choyamba: Zida Zachitetezo Zogwirizana
Kutambasula kumaposa chizolowezi chozizira. Kwa ziwalo zomwe zili pachiwopsezo monga m'chiuno ndi akakolo, maphunziro osinthika mothandizidwa ndi zida ndizofunikira. Ma roller a thovu amatulutsa kwambiri kupsinjika kwa minofu ya gluteal ndi mwendo, pomwe zomangira zimathandizira kusuntha kwamagulu. Mwachitsanzo, kusinthasintha kwamagulu a akakolo kumathandizira kwambiri kukhazikika kwa akakolo, ndikuyika maziko a maphunziro otsatirawa. Kugwirizana kwa sayansi kumatsimikizira kuti kutambasula kosunthika ndi zida kumakhala ngati zida zosawoneka zamagulu, kuyambitsa minofu musanayambe kuchita masewera olimbitsa thupi.
Kuthamanga kwa Mphamvu: Njira Yophunzitsira ya Jump Box
Bokosi lodziwika bwino la gym jumper ndi chida chabwino chopangira mphamvu zophulika. Maphunziro akuyenera kutsata ndondomeko za sayansi: kuyamba ndi kutalika kwa mabokosi otsika, yambitsani kuyenda kudutsa m'chiuno musanayambe kuphulika molunjika m'mwamba, ndipo onetsetsani kuti mutsike mawondo kuti mukhale okhazikika, osagwedezeka. Pamene njira imalimba, pang'onopang'ono yonjezerani kutalika kwa bokosi ndikuphatikiza zosiyana za mwendo umodzi kuti mugwirizane. Kafukufuku wamankhwala amasewera amatsimikizira kuti mabokosi odumphira amatsanzira mayendedwe achilengedwe a anthu, koma kutsetsereka kolakwika kumatulutsa mphamvu zolimbitsa thupi nthawi 5-7.-kuyika ziwopsezo zazikulu zolumikizira mawondo.
Core Revolution: Beyond Crunches
Mfundo zazikuluzikulu ziyenera kupitirira malire a sit-up. Kulimbitsa katatu kudzera m'zida kumapereka zotsatira zabwino: mlimi's kuyenda ndi ma dumbbells kumapangitsanso mphamvu yotsutsa-lateral flexion; mankhwala mpira zozungulira kuponya yambitsa kwambiri zokhota minofu; ndi matabwa olemetsa pogwiritsa ntchito mbale zolemetsa zimatsutsa kwambiri kupirira kwapakati. Akatswiri ophunzitsa amatsindika kuti zida monga ma dumbbells ndi mipira yamankhwala imasintha masewera olimbitsa thupi kukhala machitidwe osunthika, ndikuchulukitsa magwiridwe antchito amtundu wosinthira mphamvu wa kinetic.
Kulemera kwanzeru: Kusamalitsa pa Manambala
Kusunga zolemera mosazindikira panthawi ya squats ndi mabenchi osindikizira kumabweretsa tsoka. Maphunziro a sayansi amathandizira mipiringidzo yachitetezo pama squat racks ndikuyika patsogolo kulondola kwamayendedwe-kukhalabe ndi mikwingwirima yosalowerera ndale komanso kulumikizana kogwirizana. Phatikizani mapapu a dumbbell ndi kusinthasintha kwa kettlebell kuti muchepetse kukula kwa minofu yapambuyo-pambuyo. Akuluakulu ophunzitsa mphamvu amavomereza kuti kuthamanga kwenikweni kumachokera ku mgwirizano wa minofu: zida sizimagwira ntchito ngati zida zopatsira, koma ngati oyang'anira osawoneka omwe amatsimikizira kukhulupirika kwaukadaulo.
Pamene kuphunzitsa nzeru kumagwirizana ndi kugwirizanitsa zipangizo, kuyesetsa kulikonse kumakhala sitepe yolimba ku mphamvu yakuthupi. Akatswiri a zamakampani akuchenjeza makamaka kuti: “Kulimbitsa thupi si kungothamanga mothamanga, koma ndi liwiro lalikulu la kuzindikira thupi.'s malire thupi. Chofunika cha maphunziro a sayansi chagona pakupanga kubwereza kulikonse kukhala sitepe ya kukula-palibe chiyambi cha kuvulala."
Nthawi yotumiza: Jan-08-2025
