Gulu: Masewera

Amene Amapeza Zotsatira pa Thanzi ndi Olimbitsa Thupi: Mbiri za Opa…

Thanzi ndi olimbitsa thupi ndi zofunika kwambiri pa moyo wa munthu wonse. Amene amapeza zotsatira pa thanzi ndi olimbitsa thupi amakhala ndi mbiri yabwino komanso moyo wabwino. Mbiri za Opa imatiwira chifukwa cha zopambana zake zazikulu pa gawo la olimbitsa thupi. Opa anali munthu yemwe anayamba ulendo wake wamafupi ndipo anakwanitsa kusanduka chitsanzo cha anthu ambiri. Pa nkhaniyi tidzakambirana za amene amapeza zotsatira pa thanzi ndi olimbitsa thupi, ndikuzindikira mbiri ya Opa komanso njira zake zopambana.

Kukonzera thupi ndi kusunga thanzi sikuti ndi zotheka kokha kwa anthu akuluakulu. Amene amapeza zotsatira pa thanzi ndi olimbitsa thupi amagwira ntchito mwakhama ndi kukhulupirira. Opa, yemwe mbiri yake imadziwika kwambiri, anachita zimenezi. Anayamba ndi kulimbitsa thupi tsiku ndi tsiku, kudyera chakudya chabwino, ndikuzindikira zolakwika zake. Izi zinamupatsa matangazo ndipo adamaliza kukhala mpikisano wa olimbitsa thupi wapamwamba. Nkhaniyi idzakupatsani chidziwitso chachikulu cha mmene mungathe kukhala ngati Opa.

Thanzi ndi olimbitsa thupi zili ndi gawo lalikulu pa kupititsa patsogolo thanzi la mtundu wonse. Amene amapeza zotsatira pa gawo ili amakhala ndi chidwi chachikulu ndipo amalimbikitsa ena. Tidzakambirana za maziko, phindu, njira, ndi zina zambiri kuti muwonetsetse kuti mukhale ndi chidziwitso chabwino.

1. Maziko ndi Chidziwitso

1.1 Malingaliro Zofunika

Malingaliro zofunika pa thanzi ndi olimbitsa thupi zimaphatikizapo zinthu zambiri. Choyamba, thanzi limatanthawuza kukhala ndi thupi lamphamvu, mtima wabwino, ndi malingaliro osakhudzika. Olimbitsa thupi ndi njira yomwe imathandiza kukonza minofu, kuchepa mafuta, ndikuwonjezera mphamvu. Opa, yemwe mbiri yake imatiwira, anazindikira malingaliro awa. Anayamba ndi kudziwa kuti olimbitsa thupi sikuti ndi kupititsa thupi kokha, koma kuwonjezera thanzi lonse. Malingaliro ngati kupumula bwino, kudyera chakudya chothandiza, ndi kulumikizana ndi olimbitsa ena ndi zofunika. Apa tidzakambirana za malingaliro awa mwatsatanetsatane kuti muwonetsetse kuti mukhale ndi maziko okhazikika.

Kuchita olimbitsa thupi kumafunika kudziwa za minofu ya thupi. Thupi liliko minofu 600, ndipo chilichonse chimagwira ntchito yake. Opa anaphunzira za hypertrophy, yomwe ndi kukula kwa minofu chifukwa cha olimbitsa. Anazindikira kuti kuti mupeze zotsatira pa thanzi ndi olimbitsa thupi, muyenera kuchita olimbitsa zing’onozing’ono kuti minofu ikule. Malingaliro ngati progressive overload, komwe ndi kuwonjezera mphamvu ndi nthawi yoita olimbitsa, ndi zofunika kwambiri. Apa, tidzakupatsani zitsanzo zambiri kuti muwonetsetse.

Kubwino kwake, malingaliro a nutrition ndi ofunika. Opa anadyera mapulotini ambiri, mafuta abwino, ndi kabohidrati zofunika. Anapewa chakudya chosowa vitamin. Izi zinamuthandiza kuti thupi lake likhale lamphamvu ndi kusauka mafuta. Malingaliro awa ndi maziko a amene amapeza zotsatira pa thanzi ndi olimbitsa thupi.

1.2 Chidziwitso ndi Kufunika Kwake

Chidziwitso cha thanzi ndi olimbitsa thupi ndi chofunika kwambiri. Opa anaphunzira chidziwitso ichi kuchokera m’mabuku, makalata, ndi akatswiri. Chidziwitso chimathandiza kuti musiye zolakwika ndikuchita zomwe zili bwino. Pa gawo la olimbitsa thupi, chidziwitso cha anatomy ndi physiology chimathandiza kuti mupeze zotsatira mofulumira. Amene amapeza zotsatira pa thanzi ndi olimbitsa thupi amakhala ndi chidziwitso chabwino cha mmene thupi limagwira ntchito. Apa tidzakambirana za kufunika kwake ndi mmene mungapeze chidziwitso ichi.

Kufunika kwake ndikuti chimateteza ku zovuta ngati kuvulala. Opa anaphulika chifukwa sanadziwe bwino, koma pambuyo pake anaphunzira ndikusanduka wopambana. Chidziwitso chimathandiza kuti musankhe olimbitsa oyenerera, chakudya chabwino, ndi kupumula koyenera. M’mayiko ambiri, akatswiri a thanzi amaphunzitsa chidziwitso ichi kuti anthu azikhala ndi thanzi labwino. Tidzakupatsani njira zopezeta chidziwitso, ngati kuwerenga mabuku a olimbitsa thupi, kuyang’ana video, ndikulumikizana ndi anthu omwe amadziwa.

Chidziwitso chimathandiza kuti mukhale ndi phindu pa mpikisano. Opa anatumiza chidziwitso chake pa Mr. Olympia ndipo anapambana. Apa ndi chifukwa chake chidziwitso ndi chofunika kwambiri pa ulendo wa thanzi ndi olimbitsa thupi.

2. Phindu Zofunika ndi Ubwino

Phindu za thanzi ndi olimbitsa thupi ndi zambiri. Amene amapeza zotsatira pa gawo ili amakhala ndi thupi lamphamvu, malingaliro abwino, ndi thanzi labwino. Opa anapeza phindu lawa ndipo mbiri yake imatiwira. Phindu zimaphatikizapo kuchepa chiwengo cha matenda ngati shuga, khate, ndi khufu. Olimbitsa thupi limathandiza kuwonjezera minofu ndikuchepa mafuta, zomwe zimathandiza kusauka. Tidzakambirana za phindu zofunika ndi ubwino wake.

• Kuwonjezera mphamvu ya minofu ndi kuthamanga kwa thupi, zomwe zimathandiza pa ntchito zonse.
• Kusintha malingaliro ku bwino chifukwa cha endorphins zomwe zimatuluka pamene mukulimbitsa thupi.
• Kuchepa chiwengo cha kupweteka mtima ndi kuwonjezera thanzi la mtima.
• Kusintha chakudya ndi kudyera chakudya chabwino, zomwe zimathandiza kusauka ndikukhala ndi thanzi labwino.
• Kulumikizana ndi anthu ena pa jimu la olimbitsa thupi, zomwe zimathandiza kuchepa kutiledwa.
• Kuwonjezera chidaliro chachifuba ndi kukhala ndi mbiri yabwino monga Opa.
• Kuteteza thupi ku matenda ndikuwonjezera kukhalabe ndi moyo wautali.

Ubwino wake ndikuti zimathandiza munthu wonse, kuyambira achinyamata mpaka akulu. Opa anapeza ubwino la olimbitsa thupi ndipo anakhala chitsanzo.

3. Kusanthula Mwatsatanetsatane ndi Njira Zake

3.1 Momwe Zimachitira

Kusanthula mwatsatanetsatane kwa thanzi ndi olimbitsa thupi kumasonkhanitsa njira zambiri. Opa anachita kusanthula kwa olimbitsa zake zonse, chakudya, ndi kupumula. Momwe zimachitira ndikuti muyerekeze zotsatira zanu ndi zolinga. Ngati mukufuna kukula kwa minofu, muchite olimbitsa zolemera. Ngati mukufuna kuchepa mafuta, muchite cardio. Opa anachita izi ndipo anapeza zotsatira zazikulu. Tidzakambirana za njira zake mwatsatanetsatane.

Njira imene Opa anagwiritsa ntchito inali kugawila olimbitsa m’masedewe awa: chest, back, legs, shoulders, arms. Tsiku lililonse analimbitsa gawo lina. Anadyera mapulotini 2g kwa kg ya thupi lake tsiku lililonse. Kupumula kwa hours 8 per night. Izi ndi momwe zimachitira kuti mupeze zotsatira pa thanzi ndi olimbitsa thupi.

3.2 Kafukidwe Pakali pano ndi Umboni

Kafukidwe pakali pano limatiwira kuti olimbitsa thupi limathandiza kwambiri. Kafukidwe la Harvard University lina linawona kuti anthu omwe amalimbitsa thupi 3 times per week amachepa chiwengo cha shuga 30%. Umboni wina wa WHO umati olimbitsa thupi limachepetsa khufu 25%. Opa anagwiritsa ntchito kafukidwe ili kuwona njira zake. Kafukidwe la Journal of Strength and Conditioning limati hypertrophy imachitika pakati pa 8-12 reps. Tidzakupatsani umboni wambiri kuti muwonetsetse kuti thanzi ndi olimbitsa thupi ndi zowona.

Umboni wa Opa ndi kuti anapambana mpikisano 5 times. Kafukidwe lakale limati amene amapeza zotsatira pa thanzi ndi olimbitsa thupi amakhala ndi hormone testosterone zochuluka.

4. Kuyerekeza ndi Zitsanzo Zowunikira

Kuyerekeza kwa njira za thanzi ndi olimbitsa thupi kumathandiza kuti muone zomwe zili bwino. Opa anayerekeza olimbitsa zake ndi ena ndikuwona kuti free weights ndi bwino kupamwena machines. Zitsanzo zowunikira zimaphatikizapo Opa atayamba, pakati, ndi kumapeto kwa ulendo wake. Atayamba anali ndi mafuta ambiri, koma kumapeto anali ndi minofu yochuluka. Kuyerekeza ndi Arnold Schwarzenegger, Opa anali ndi njira yofanana koma yosiyana pa cardio. Tidzakupatsani zitsanzo zambiri zowunikira kuti muone mmene amapeza zotsatira pa thanzi ndi olimbitsa thupi.

Zitsanzo zina zimaphatikizapo Phil Heath ndi Ronnie Coleman, omwe ali ndi mbiri ngati Opa. Kuyerekeza chakudya chawo, Opa anadyera zofewa kupamwena ena. Izi zimawoneka bwino pam照片, koma apa tidzifotokozera.

5. Tebulo Yoyerekeza

6. Kukhazikitsa ndi Njira Zabwino Kwambiri

Kukhazikitsa ulendo wa thanzi ndi olimbitsa thupi kumafunika njira zabwino kwambiri. Opa anakhazikitsa ndi kulemba zolinga zake, kugwira schedule yokhazikika, ndikuwunika zotsatira. Njira zabwino zimaphatikizapo kuyamba ndi olimbitsa zazing’ono, kuwonjezera tsiku ndi tsiku, ndikudya chakudya chabwino. Kukhazikitsa jimu, kupeza trainer, ndi kulumikizana ndi olimbitsa ena. Tidzakupatsani njira zambiri kuti mukhazikitse ndikupeza zotsatira ngati Opa.

• Lembani zolinga zanu, ngati kuchepa kg 10 m’miyezi 3.
• Gwilitsani schedule: olimbitsa 5 days per week.
• Dyerani mapulotini ambiri kuchokera nyama, dzombe, maso.
• Pumutsani hours 7-9 tsiku lililonse.
• Wunikitsani zotsatira per week.

7. Zovuta ndi Mayankho

7.1 Zovuta Zofala

Zovuta zofala pa thanzi ndi olimbitsa thupi zimaphatikizapo kutiledwa, kuvulala, ndi kusadziwa chakudya chabwino. Opa anakumana ndi zovuta izi, koma anazitha. Kutiledwa kumachitika chifukwa cha zotsatira zochepa pakuyamba. Kuvulala kumachitika chifukwa cha olimbitsa mopanda kujidziwa. Kusadziwa chakudya kumathandiza kuti mupeze mafuta. Tidzakambirana za zovuta zofala kuti mudziwe mmene muterapo.

7.2 Mayankho Ogwira

Mayankho ogwira ndi kukhulupirira ndi kulumikizana ndi ena. Pa kutiledwa, yang’anani zotsatira zazing’ono. Pa kuvulala, pititsani trainer. Pa chakudya, phunzitsani kuchokera akatswiri. Opa anachita izi ndikupambana. Njira zina zimaphatikizapo kugwirizana ndi apps za olimbitsa, kudyera meal prep, ndikupumula bwino.

8. Mapeto ndi Pempho la Kugwira Ntchito

M’mapeto, thanzi ndi olimbitsa thupi ndi ulendo wabwino. Amene amapeza zotsatira ngati Opa amakhala ndi mbiri yabwino. Anzake njira, phindu, ndi mayankho. Pempho langa ndiloti muyambe lero kuti mukhale ndi thupi labwino ndi thanzi. Gwiritsani ntchito zimene mwadziwa apa ndikupeza zotsatira zanu. Yang’anani mbiri ya Opa monga chitsanzo ndikutsatira. Thanzi labwino kwa inu!

Kuti mupeze zambiri,werengani mabuku a olimbitsa thupi ndikuyamba ulendo wanu. Amapeza zotsatira pa thanzi ndi olimbitsa thupi ndi inu ngati mukukhulupirira.