Chithunzi ndi Marion V.
Mukayamba kuchita masewera olimbitsa thupi, chingwe cholumpha ndiye njira yabwino yosinthira zinthu. Ndimasewera olimbitsa thupi kwambiri kumapangitsa thanzi lamtima : Kafukufuku wa 2019 adawonetsa kuti kudumpha chingwe sikungangowonjezera thanzi la mtima, komanso Maulendo a Vo2, ndiye kuti, kuchuluka kwa mpweya womwe thupi lanu limatha kuyamwa ndikupereka minofu yanu panthawi yolimbitsa thupi.
Mu bukhuli, timapereka zingwe 5 zabwino kwambiri zolumpha kuwonjezera kukhudza kwa cardio kuntchito zanu
Zamkatimu
Zingwe zabwino kwambiri zolumpha kuti muwonjezere kukhudza kwa cardio pantchito zanu
Kudumpha maphunziro a zingwe
Nthano ya nkhonya Muhammad Ali nthawi ina adati:
"Yandama ngati gulugufe, mbola ngati njuchi".
Muhammad Ali
Anthu ambiri sazindikira kuti amalankhula zazing'ono-Chabwino, mwaukadaulo anali kunena za machitidwe ake omenyera nkhondo. Koma mukuganiza kuti phazi lofulumira limachokera kuti? Kudumpha chingwe, gawo limodzi.
Kuchita maphunziro ndi chingwe cholumpha kumathandizanso kukulitsa mphamvu, mphamvu, kulimbitsa thupi (makamaka kwa achinyamata, malinga ndi kafukufuku), komanso kupirira.
Imeneyi ndi njira yosavuta yothetsera kuchuluka kwa ma calories. Malinga ndi American Council on Exercise, ngati munthu wolemera mapaundi 150 adumpha chingwe kwa mphindi 30, amatha kuwotcha ma calories opitilira 400.
Kafukufuku wasonyeza kuti kulimbitsa thupi kwambiri, monga kulumpha chingwe, ndikofunikira pakusungunuka kwamafuta. Kuphatikiza apo, chingwe cholumpha chitha kutengedwa kulikonse komwe mungapite, kaya kudutsa dzikolo paulendo wabizinesi, paki yakwanuko, kapena kumalo anu ochitira masewera olimbitsa thupi, kuchotsa chifukwa chilichonse chodumphira masewera olimbitsa thupi mukamayenda.
Mutha kudumpha chingwe m'nyumba kapena panja, makamaka nyengo ikakhala yotentha. Tengani chimodzi mwazingwe zathu zomwe timakonda kulumpha, zambiri zomwe ndizachuma chokhazikika potengerazida zolimbitsa thupi kunyumba, ndipo thukuta thukuta!
Zingwe zabwino kwambiri zodumpha mu 2020
Kaya simudadumphe chingwe kuyambira CE2 kapena CrossFitter pamipikisano yayikulu, nayi ena mwa Zingwe zabwino kwambiri zolumpha zopangidwira magawo onse olimba.
Mukakhala ndi chingwe chanu, yang'anani pa ntchitoyi kuti muthe kulimbitsa thupi.
Dziwani kuti for sankhani zingwe zolumpha zoyenera, chingwe chogwirizira chiyenera kukhala pansi pa chikwapu, mpaka malo amabele. Chingwecho chimayenera kufikira pamwamba pachifuwa, kupatula zoyang'anira. Lamulo lina labwino kwambiri ndikuti chingwechi chiyenera kukhala chotalika mamita atatu kuposa inu, choncho ngati muli wamtali mamita 1,80, chingwe chanu chiyenera kukhala chachitali mamita 1,80.
Kutsiliza: kuphunzira ndi zingwe zodumpha
Chingwe chodumpha mphindi XNUMX chimagwira zodabwitsa pakupanga mphamvu ndikukulitsa kamvekedwe kathupi kathupi. Kuthera theka la ola podumpha chingwe ndi masewera olimbitsa thupi otentha komanso masewera olimbitsa thupi tsiku lililonse, makamaka mikono ndi miyendo yanu, ma quads anu, ma deltoids ndi ma hamstrings anu onse amapindula ndi maubwino odumpha chingwe. Kulumpha.
Malinga ndi kafukufuku, kulumpha chingwe pa liwiro labwino ndikofanana ndi kuthamanga mailo ndi theka. Kuphatikiza apo, imawotcha ma calories ambiri pamphindi ndipo imagwiritsa ntchito minofu yambiri kuposa kusambira kapena kupalasa, kwinaku ikuwerengedwa kuti ndi masewera olimbitsa thupi ochepa.
Musaiwale kugawana nkhaniyi!
