Mphamvu yochita masewera olimbitsa thupi ndikuti amaphatikiza mayendedwe awiri ndikugwiritsa ntchito magulu angapo amisempha kuti izitha kuyenda bwino. Ganizirani zodzikweza pamapewa osindikizira komanso mapapu ammbali kuti biceps azimitse. Koma kodi pali gawo lochepetsedwa kwambiri lomwe lingawonjezeredwe pamndandanda? Kettlebell goblet squat azipiringa.
Chikho chimapangitsa kuti mtima wanu ukhale wowongoka, pomwe squat imakulolani kutambasula m'chiuno ndikulimbitsa ma biceps anu. Sam Becourtney, DPT, CSCS, physiotherapist ku New York, adalemba momwe angakwaniritsire kuphatikiza zomwe zili pansipa. Kenako, phunzirani zambiri pazifukwa zomwe timakonda kugwiritsa ntchito thupi lathunthu komanso zolakwitsa zomwe timayenera kupewa.
Kwa iwo omwe alibe kusinthasintha m'chiuno kapena mphamvu yayikulu kuti azisunga squat popanga ma biceps curls, kuwonjezera mpando wotsika kapena bokosi ku squat ndikusintha kwabwino. M'malo mokhala mosakhazikika, khalani pampando ndikuchita kupiringa. Izi zimakuthandizani kuloza gulu lomwelo lamphamvu ndi chithandizo china.
Becourtney akuti aliyense yemwe ali ndi mbiri yakumapeto kwa msana, mchiuno kapena biceps kupweteka kapena kuvulala ayenera kupewa izi.
Monga zolimbitsa thupi zilizonse, kettlebell goblet squat curls imatha kukulitsa mphamvu yanu yonse komanso kuwotcha kwa kalori konse. Koma Nazi zifukwa zina zapadera izi:
Becourtney adati, koma chosangalatsa pantchitoyi ndikuti imagogomezera ma quadriceps, chifukwa cha gawo lantchito.
Ndichifukwa chakuti mukakhala pansi, ikani kulemera patsogolo pa thupi lanu ndikuloza kutsogolo kwa miyendo yanu, osati m'chiuno mwanu ndi mikwingwirima pamene kulemera kuli kumbuyo kwanu.
Chomenyerachi chimathandizanso kukulitsa mphamvu yakhazikika ndi kukhazikika, makamaka mukamakhotetsa kulemera kwanu kapena kutali nanu. Becourtney adaonjezeranso kuti maziko anu ayenera kugwira ntchito molimbika kuti thupi lanu likhale lolimba komanso lolimba. Kukuthandizani kupewa kuvulala, mutha kutanthauzira zochitikazi m'moyo watsiku ndi tsiku mukusuntha ndikukweza zinthu zolemetsa.
Okhazikika pantchitoyi ndioyenera kutsegulira thupi. "[Izi ndi zabwino kwa] anthu omwe ali ndi chiuno cholimba, ndipo akufuna njira yowatsegulira osagwiritsa ntchito nthawi yochulukirapo akuchita masewera olimbitsa thupi," adatero Becourtney.
Chiuno chanu chimapangidwa ndi minofu (m'chiuno) yomwe ili kutsogolo kwa mafupa anu. Minofu imeneyi nthawi zambiri imakhala yolimba komanso yolimba chifukwa cha zochitika za tsiku ndi tsiku monga kukhala pa desiki kapena kuyendetsa galimoto. Koma malinga ndi a Becourtney, kukhala pampando wotsika ndikukanikiza zigongono pamiyendo yanu kumatha kukupatsani mphamvu kuti mafupa anu amchiuno athane ndi zotsatirazi.
Ma biceps omwe amapiringa pantchitoyi atha kukhala ovuta kwambiri chifukwa mulibe chithandizo chofanana ndi choyimirira. Mwa kukanikiza magoli anu pamaondo anu, mukuyikiratu ma biceps anu.
Ngakhale squat squat atha kubweretsera zabwino zonse m'thupi, kugwiritsa ntchito mawonekedwe molakwika kumachepetsa izi, kapena kuyipitsitsa, kuvulaza.
Mukakweza chinthu cholemera, kumbuyo kwanu ndi mapewa anu akhoza kuyamba kugwada kumakutu anu. Becourtney adati izi zimaika khosi lanu pamalo osasangalatsa komanso osokonekera. Simukufuna kuti khosi lanu likhale lolimba kuti musunthire kettlebell.
Anati, gwiritsani ntchito zolemera zopepuka ndikuyang'ana kwambiri kuti mapewa anu akhale pansi ndi kumbuyo komanso kutali ndi makutu anu. Kuphatikiza apo, yang'anani kusunga chifuwa chanu ndikutuluka.
Malinga ndi a Becourtney, ngakhale mukuyimirira kapena kuwombera mopindika, muyenera kupewa kupewera mikono yanu. Mukamagwiritsa ntchito mphamvu ya mkono wanu, mumataya zabwino zambiri zolimbitsa thupi za biceps.
Tengani kettlebell yopepuka ndikuwongolera kulemera kwake momwe mungathere. Anatinso kuti zigongono zizitsekeka pompopompo kuti zisawonongeke kettlebell.
Becourtney akuti kuchepetsa gawo lolimbitsa thupi kumathandizira kuti minofu yanu igwire ntchito nthawi yayitali komanso mwamphamvu, potero kuwonjezera mphamvu yanu yonse. Khalani pansi kwa masekondi anayi, kuwongolera liwiro momwe mungathere.
Malinga ndi a Becourtney, kuwonjezera makina osindikizira pachifuwa kumatha kukuthandizani kuwongolera mapewa anu komanso kuwonjezera pachifuwa, kungapangitse kuti ntchito yanu ikhale yolimba. Mukaimirira kuchokera pa squat, kanikirani kettlebell pachifuwa panu, yofanana ndi nthaka. Kenako, mubwezeretseni kutalika kwa chifuwa musanayambe squat yotsatira.
Becourtney adati panthawi yopindika, kanikizani mawondo pang'ono, kenako chotsani zigongonozo kuchokera kumiyendo kuti muwotche pakati. Popanda kuthandizidwa ndi ntchafu, mikono yanu imadalira mphamvu yakuthwa kuti izipiringa kettlebell kupita kutali ndi thupi lanu.
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Post nthawi: Jul-25-2021