Masewera a Rubber

Chepetsani Chiwopsezo cha Kuvulala pa Masewera:Mogwirizana ndi kugunda kwa masikelo aulere, mathithi amatha kuyamwa 60%-80% ya mphamvu yakugunda, kuteteza ma sprains ndi kuvulala komwe kumachitika chifukwa chokhudzana mwachindunji pakati pa mapazi/malo olumikizirana mafupa ndi malo olimba. Pakadali pano, mawonekedwe osasunthika amathandizira kugwira ntchito panthawi yolimbitsa thupi, kuchepetsa kutsika chifukwa cha thukuta kapena madontho amafuta a zida. Ndi chitetezo chofunikira makamaka m'malo ophunzitsira mphamvu ndi madera a HIIT.

Tsatirani Zonse-Zofunika Pachitetezo:Kuchokera kumadera a cardio kupita kumalo amphamvu ndi malo ophunzitsira ogwira ntchito, mateti apansi amadutsa muzochitika zonse zolimbitsa thupi. Amapereka chitetezo-chathunthu kwa ogwiritsa ntchito kuyambira nthawi yotentha-mpaka pambuyo{3}}pakulimbitsa thupi, ndi chitetezo chosasinthika chomwe palibe zida zina zomwe zingagwirizane nazo.

Tetezani Zida Zophunzitsira Zokwera mtengo:Zida zazikuluzikulu zachitsulo zimakhala ndi dzimbiri komanso zopindika chifukwa cha kukangana kwa nthawi yayitali ndi nthaka. Makatani apansi amatha kuchepetsa kuvala panthawi ya kayendedwe ka zipangizo. Zolemera zaulere zikatsika, mateti amateteza mphamvu pazitsulo ndi malo olumikizirana, kutsitsa mitengo yokonza.

Pitirizani Kusunga Umphumphu Wamapangidwe a Malo:Pewani kusweka kwapansi ndi mchenga wobwera chifukwa cha kugunda kwa ma dumbbell, ndikupewa dzimbiri pansi pazida zamafuta ndi thukuta kulowa. Kwa malo ochitira masewera olimbitsa thupi m'malo obwereka, mphasa zapansi zimalepheretsa mikangano yobwereketsa yomwe imabwera chifukwa cha kuwonongeka kwa malo ndikuchepetsa mtengo wokonzanso, kukhala ngati "oteteza" katundu wamalo.

Kuchepetsa Phokoso & Kupititsa patsogolo Kutonthoza Kwachilengedwe:Phokoso lochokera ku masikelo otsika amatha kupitilira ma decibel 80. Makasitomala aukadaulo amayamwa 50% -70% yaphokoso, kupewa kusokoneza ogwiritsa ntchito ena ndikuchepetsa kukhudzidwa kwapansi kapena malo ozungulira. Ndiwo masinthidwe ofunikira a masewera olimbitsa thupi omwe akutsata "ntchito yachete."

Limbikitsani Ubwino wa Maphunziro & Katswiri:Kuthamanga kwa mat kumawonjezera mayankho a maphunziro. Zone-kuyika mat mwapadera kumamveketsa bwino malo ophunzitsira, kumawongolera masanjidwe a malowo pafupipafupi, komanso kumalimbitsa malingaliro a ogwiritsa ntchito pa ukatswiri wa masewera olimbitsa thupi. Ndi chimodzi mwazosiyanitsa pakati pa "malo osakonda masewera" ndi "malo ochitira masewera olimbitsa thupi akatswiri."

Pezani Miyezo Yogwirizana ndi Makampani:Malo ochitira masewera olimbitsa thupi a akatswiri ayenera kuchita kafukufuku wotsatira chitetezo, pomwe chitetezo chapansi m'malo ophunzitsira ndichinthu chofunikira kwambiri pakuwunika. Kulephera kukhazikitsa mateti a akatswiri apansi kungayambitse mavuto oyenerera kuntchito. Pakadali pano, zida za mat's eco-zochezeka ndizofunikira kwambiri pochita masewera olimbitsa thupi, zomwe zimapangitsa kuti ogwiritsa ntchito azikhulupirira.

Kusungika kwa Ogwiritsa & Mbiri:Kuwona koyamba kwa malo ochitira masewera olimbitsa thupi kwa ogwiritsa ntchito ndi monga "ngati pansi sikuyenda-kutsetsereka, kaya kuphunzitsidwa kuli kotetezeka, komanso ngati malo ali opanda phokoso" - zonsezi zikugwirizana mwachindunji ndi mphasa. Malinga ndi kuchuluka kwa ochita masewera olimbitsa thupi, 15% ya ogwiritsa ntchito amatha chifukwa cha poterera komanso phokoso lambiri. Makasi apamwamba-apamwamba kwambiri amapangitsa kuti anthu azitha kukhutitsidwa komanso kukhala ngati mtengo wosaoneka-wowonjezera mawu{{6}okweza{7}pakamwa.