Ubale wokweza kukweza ukhoza kutsatiridwa kuyambira pachiyambi cha mbiri yakale pomwe chidwi cha anthu ndi kuthekera kwenikweni chingapezeke pakati pa zolemba zakale zosiyanasiyana.M’mafuko akale ambiri, iwo akakhala ndi mwala wawukulu womwe akanayesa kuwukweza, ndipo woyamba kuukweza amalemba dzina lawo pamwalawo.Kugwedeza koteroko kwapezeka m'nyumba zachifumu zachi Greek ndi Scotland.Kutsutsidwa kwapang'onopang'ono kukonzekera kumabwereranso ku Old Greece, pamene mphekesera zochokera kutali zikusonyeza kuti Milo wa ku Croton amakonzekera kudzera kunyamula mwana wa ng'ombe pamsana pake tsiku lililonse mpaka atakhazikika.Mgiriki wina, dokotala Galen, adawonetsa machitidwe okonzekera mphamvu pogwiritsa ntchito haltered (mtundu wakale wa kulemera kwaulere) m'zaka zana lachiwiri.
Ziwerengero zakale zachi Greek nazonso zimasonyeza zinthu zomwe zachitika bwino.Katunduyo anali mwala waukulu, koma pambuyo pake anasanduka miyeso yaulere.Kulemera kwa dzanja kunalumikizidwa ndi kulemera kwaulere pambuyo pake 50% ya zaka mazana khumi ndi zisanu ndi zinayi.Zolemera zakale za m'manja zinali ndi ma globe opanda kanthu omwe amatha kudzaza mchenga kapena kuwombera mfuti, komabe zaka zana zisanafike izi zidalowedwa m'malo ndi zolemetsa zaulere zomwe zimagwiritsidwa ntchito masiku ano.
Izi zidadziwika bwino mzaka khumi ndi zisanu ndi zinayi za 100, ndipo adabwereranso mumasewera ngati clubbell.
Kunyamula zida zolemetsa kudawonetsedwa koyamba mu Olimpiki mu Masewera a Olimpiki a 1896 ku Athens ngati gawo lamasewera a olympic, ndipo adavomerezedwa molingana ndi zomwe zidachitika mu 1914.
Zaka za m'ma 1960 zidawonetsa kuwonetseredwa kwapang'onopang'ono kwa makina ochitira zinthu kukhala mphamvu yosangalatsa yokonzekera malo osungira nthawiyo.Kukweza kulemera kunakhala kodziwika pang'onopang'ono m'zaka za m'ma 1970, pambuyo pofika kwa filimu yogwira ntchito ya Siphoning Iron, ndi mbiri yotsatila ya Arnold Schwarzenegger.Kuyambira kumapeto kwa zaka za m'ma 1990, kuchuluka kwa madona atenga mphamvu;kuyambira pano, pafupifupi mayi mmodzi mwa asanu US madona kutenga nawo mbali kunyamula zolemera pa maziko muyezo.
Mwanjira imeneyi, muyenera kukhala amphamvu komanso amphamvu koma osafuna kupereka mphamvu zanu zonse pamalo ochitira zinthu zomwe zikuyambitsa tawuni.Ngati simukukonda kuthamanga mtunda wovuta kapena kusambira padziwe, kukweza zolemera kungakhale chisankho chabwino kwambiri kwa inu.Zawonetsedwa kuti kugwiritsa ntchito kwenikweni zida zonyamulira mphamvu, mwachitsanzo, katundu waulere ndi kunyamula m'manja kungakuthandizeni kuthandizira mtima wanu.
Kodi mukufunikira chiyani kuti muyambe kulimbitsa thupi?
Ngati simunanyamulepo katundu, ganizirani kuyamba ndi chithandizo cha mlangizi wotsimikiziridwa ndi zaumoyo.Adzakhala ndi mwayi wosankha kukuwonetsani zomanga zenizeni zolimbitsa thupi mosakayikira ndikukhazikitsa pulogalamu yokonzekera mphamvu yopangidwa mwapadera pazosowa zanu.
Malo osiyanasiyana azachipatala kapena malo azaumoyo amapereka maphunziro ofunikira popanda mtengo, kapena ali ndi makochi omwe amapezeka ngati muli ndi mafunso.Kuphatikiza apo, pali alangizi osiyanasiyana azaumoyo omwe amaphunzitsa makasitomala pa intaneti, kudzera pamavidiyo.
Ngakhale zowunikira zambiri zimakhala ndi makina oletsa zoletsa ndi katundu waulere, mwachitsanzo, katundu waulere ndi katundu wamanja, muthanso kuchita masewera olimbitsa thupi kunyumba ndi zinthu zofunika kwambiri.
Chisankho chabwino
Malangizo okweza mphamvu kwa novices
Konzekera
Kusintha kwina kwakukulu, mwachitsanzo, kuthamanga kwa mphindi 5 kapena kuyenda modabwitsa, kumawonjezera dongosolo la minofu yanu ndikupangitsa kuti muziyenda bwino.Kuchita masewera olimbitsa thupi ndi zingwe kapena kudumpha ma jacks kwa mphindi zingapo ndi njira yosangalatsa yotenthetsera.
Yambani ndi zolemera zopepuka
Mumafunikira ngakhale kulemera komwe mungathe kukweza 10 nthawi zosiyanasiyana ndi dongosolo lovomerezeka.Yambani ndi maphunziro a 1 kapena 2 a katchulidwe ka 10 mpaka 15, ndipo pang'onopang'ono kupita patsogolo mpaka seti 3 kapena kupitilira apo.
Pang'onopang'ono onjezerani kulemera.Ndi nthawi yomwe mungathe kuchita mosakayikira kuchuluka kwa seti ndi ma reps, onjezerani sitolo ndi 5 mpaka 10 peresenti.Yang'anani kuti muwonetsetse kuti ichi ndi kulemera koyenera kwa inu musanachite zonse.
Pumulani chinachake ngati 60 pakati pakati pa seti
Izi zimalepheretsa kutopa kwa minofu, makamaka mukangoyamba.
Chepetsani zochita zanu kuti zisapitirire mphindi 45
Mutha kupeza zomwe mukufuna panthawiyi.Zochita zazitali sizingapindule mwachangu komanso zitha kukulitsa kubetcherana kwanu pakutopa komanso kutopa.
Tambasulani bwino minofu yanu mukayenda
Kukula kumatha kukuthandizani kuti muzitha kusintha, kuchepetsa kuthamanga kwa minofu, ndikuchepetsa kubetcha kwanu.
Pumulani bwino pakati pa ntchito
Kupumula kumapatsa minofu yanu nthawi yoti ibwererenso ndikuwonjezeranso malo ogulitsa mphamvu musanayambe ntchito ina.
Dongosolo lokweza mphamvu
Ngati muli ndi chidwi chofuna kulimbikitsa kutsimikiza, njira zitatu zokwezera mphamvu masiku asanu ndi awiri zitha kukupatsani zotsatira zomwe mukufuna.
Monga momwe kafukufuku wa 2019 adawonera, Trusted Source, kuchita chizolowezi chokweza mphamvu kangapo sabata iliyonse kumakhala kothandiza kwambiri ngati ntchito zowonjezera zolimbitsa thupi.
Mulimonse momwe zingakhalire, kuti mulimbikitse misa, muyenera kuchita zochulukirapo komanso ntchito zambiri zosayimitsa.
Mutha kugwiritsira ntchito mitolo yanu yonse ya minofu panthawi yochita masewera olimbitsa thupi, kupanga ndondomeko ya 1 kapena 2 yazochitika zonse kuti muyambe, ndikuyenda pang'onopang'ono mpaka kufika pamagulu owonjezera kapena zolemetsa pamene zochitikazo zimamveka bwino.
Ndiye kachiwiri, mukhoza kuyang'ana pa mapaketi a minofu osadziwika bwino masiku osadziwika.Mwachitsanzo:
Ndondomeko yokweza mphamvu pang'onopang'ono
Lolemba:Chifuwa, mapewa, minofu kumbuyo mkono, ndi kuganizira
dzanja lolemera pachifuwa chosindikizira
ufulu wolemetsa pamapewa osindikizira
dzanja kulemera kumbuyo mkono chitukuko cha minofu
bolodi
Lachitatu:
Kumbuyo, biceps, ndi kuganizira
mizere yolemetsa yamanja ya mkono umodzi
kutembenuka kwa bicep
resistance band kukoka paokha
bolodi
Lachisanu:
Miyendo ndi cholinga
kugwedezeka
squats
ng'ombe amawuka
bolodi
Pamene mukukhala bwino ndi kukweza mphamvu, mutha kukonza masewera olimbitsa thupi omwe mumakwaniritsa pamtolo uliwonse wa minofu.Onetsetsani kuti muwonjezere kulemera ndi ma seti ambiri pamene mukulitsa luso lanu.
Ubwino wa kulimba mtima kukonzekera kusamalidwa ndi sayansi
Pali zabwino zambiri pakukhazikitsa mphamvu zomwe zingakuwonongereni bwino.
1.Amakupangitsani kukhala okhazikika
Kukonzekera kwamphamvu kumakuthandizani kuti mukhale okhazikika.
Kupeza mphamvu kumakupatsani mwayi wochita zinthu zatsiku ndi tsiku zomwe zimakhala zovuta kwambiri, mwachitsanzo, kudya chakudya chambiri kapena kuyendayenda ndi ana anu (3Trusted Source, 4Trusted Source).
Kuphatikiza apo, imachita zamasewera othamanga pamasewera omwe amafunikira liwiro, mphamvu, ndi mphamvu, ndipo imatha kuyesa kuthandiza omwe akupikisana nawo mwachangu poteteza misampha (3Trusted Source, 4Trusted Source).
2.Imadya ma calories mokwanira
Kukonzekera kwamphamvu kumathandiza kuthandizira kuyamwa kwanu m'njira ziwiri.
Mulimonsemo, kupanga minofu kumakulitsa kagayidwe kanu ka metabolic.Minofu imakhala yopatsa mphamvu kwambiri kuposa mafuta ambiri, zomwe zimakulolani kuti muzidya zopatsa mphamvu zambiri (5Trusted Source, 6Trusted Source).
Chachiwiri, kafukufuku akuwonetsa kuti kuchuluka kwa kagayidwe kanu kagayidwe kazakudya kumakulitsidwa mpaka maola 72 mutatha kuchita zolimbitsa thupi.Izi zikutanthauza kuti mukudya maola owonjezera owonjezera komanso masiku mutatha ntchito yanu.
3.Amachepetsa mafuta a m'mimba
Mafuta omwe amayikidwa pambali pakatikati, makamaka mafuta achilengedwe, amalumikizidwa ndi kubetcha kopitilira muyeso, kuphatikiza matenda am'mitsempha, matenda achiwindi osaledzeretsa, matenda amtundu wa 2, komanso kukula kowopsa.
Kuwunika kosiyanasiyana kumawonetsa phindu la kuyeserera kokonzekera molimba mtima pakuchepetsa m'mimba komanso minofu yonse mpaka mafuta.
4.Ikhoza kukuthandizani kuti muwoneke bwino kwambiri
Pamene mukupanga minofu yambiri ndikutaya mafuta, mudzawoneka ngati mulibe mafuta.
Izi zikugwirizana ndi mfundo yakuti minofu ndi yochuluka kwambiri kuposa mafuta, kutanthauza kuti imadya malo ochepa pa mapaundi a thupi lanu.M'mizere iyi, mutha kutaya ziwombankhanga m'chiuno mwanu ngakhale muwona kusintha kwa nambala pamlingo.
Mofananamo, kutaya minofu motsutsana ndi mafuta ndi kumanga minofu yambiri ndi yowonjezereka kumasonyeza kutanthauzira kwa minofu, kumapanga mawonekedwe okhazikika komanso otsika kwambiri.
5.Imachepetsa kubetcherana kwanu kugwa
Kukonzekera kwamphamvu kumachepetsa kubetcherana kwanu kugwa, popeza mwakonzeka kuthandiza thupi lanu.
Kunena zowona, kafukufuku wina kuphatikiza akuluakulu 23,407 azaka zopitilira 60 pazaka zakubadwa, kuchepa kwa 34% kumatsika pakati pa anthu omwe adachita nawo pulogalamu yochita zinthu mwachilungamo yomwe imaphatikizapo kuchita masewera olimbitsa thupi ndikuwunika komanso kukonzekera koyenera.
Mwamwayi, mitundu yambiri ya mphamvu zokonzekera zasonyezedwa kuti ndizoyenera, mwachitsanzo, jujitsu, masewero olimbitsa thupi, ndi gulu lolimba komanso kulemera kwa thupi kumagwira ntchito.
Nthawi yotumiza: Feb-04-2023