Zamkatimu
Kodi muli ndi zifukwa zomveka zakuti simungakwanitse kuchita masewera olimbitsa thupi kunyumba? Mwina kusowa kwamasewera, kulephera kugula zida zowonjezera, kulemera kwakukulu kapena oyandikana nawo? Tikukupatsani maphunziro opambana kutengera kuyenda komanso pamaziko a masewera olimbitsa thupi pampando ndi Lucy Wyndham-werengani! Kungokhala mphindi 15-30 patsiku ndipo muchepetsa thupi, onjezerani kupirira ndikupumira moyo m'thupi lanu!
Zambiri zokhudza maphunziro a Lucy Wyndham-bango
Lucy Wyndham-Reade ndi katswiri Mphunzitsi waku Britain komanso katswiri wazakudya zolemetsa komanso masewera olimbitsa thupi oyenerera, thanzi la ana, maphunziro apakatikati komanso obereka. Zolemba zake zaluso lathanzi zimawoneka pafupipafupi m'magazini odziwika bwino monga ELLE, Kukongola, Wapadziko Lonse, The Guardian, Red , etc. Pa tsamba la youtube Lucy Wyndham-Werengani , oposa 220 zikwi! Komanso Lucy adasindikiza mabuku angapo azolimbitsa thupi komanso kukhala ndi moyo wathanzi.
Kwa mphunzitsi wa ntchito Lucy kwa zaka 5 adagwira ntchito yankhondo yaku Britain. Atabwerera kuchokera kuutumiki, adapeza ntchito yophunzitsa payekha pa masewera olimbitsa thupi azimayi. Kuyambira pamenepo, sanasiyane ndi olimba kwa zaka 25, idakhala maziko a moyo wake komanso ntchito yabwino. Wophunzitsayo ali ndi chidziwitso chambiri chokwaniritsira zotsatira m'mawadi, amatha kupanga mawonekedwe abwino kwambiri, mosasamala kanthu za magwero. Izi sizosadabwitsa. Ngakhale kungoyang'ana pa Lucy, ndikufuna kutsatira nzeru zake zamasewera, chifukwa cha zaka 47 imangowoneka bwino!
Tikukupatsani zosankha zochepa zochepa kuchokera kwa Lucy Wyndham-bango, zomwe zili zoyenera chifukwa ngakhale oyamba kumene , mosasamala zaka komanso kuchuluka kwamaphunziro. Makalasi ake amaphatikizanso kutentha. Kuti tikwaniritse zotsatira, timalimbikitsa kuti tizichita maulendo 4-6 pamlungu kwa mphindi 15-30. Musaiwale za chakudya chamagulu, ngati mukufuna kuchepetsa thupi. Muthanso kuwona: Kutolera kochita masewera olimbitsa thupi kwa oyamba kumene kunyumba.
Zinthu zazikulu zolimbitsa thupi Lucy Wyndham-bango:
1. Maphunzirowa amatenga Mphindi 10-25, sizingakutengereni nthawi yambiri (mutha kuphatikiza makanema angapo osankha).
2. Pakatikati pa maphunziro pamakhala kuyenda kwanthawi zonse, komwe kumachepetsa masewera olimbitsa thupi a Lucy kuti amveke thupi (makamaka ma swing osiyanasiyana ndikukweza manja kapena mapazi).
3. Olimbitsa thupi kwambiri zosavuta kutsatira, pamakalasi simusowa zida zilizonse, kapena luso lamasewera.
4. Makalasi ndi oyenera kwa oyamba kumene, achikulire, anthu olemera kwambiri komanso olowa pamavuto (mutha kulangiza zolimbitsa thupi kwa makolo awo).
5. Kanema wapangidwa mosangalatsa kwambiri kapangidwe kosalowerera ndale pamiyeso yoyera, simusokonezedwa ndikuphunzira.
6. Pulogalamu mu Chingerezi, koma popeza Lucy amafotokoza zambiri pazochepetsa thupi, mutha kuphatikiza nyimbo zakumbuyo kapena makanema omwe mumakonda pa TV ndikungochita masewera olimbitsa thupi, mukuyang'ana pazenera (koma kwa iwo omwe amadziwa Chingerezi, ndemanga zake ndizothandiza kwambiri).
7. Mavidiyo awa ndi angwiro yochita masewera olimbitsa thupi m'mawa.
8. Lucy amakhala ndi kulimbitsa thupi kwakanthawi kochepa komwe kumachitika atakhala pampando ndikumakwanira anthu ovulala.
9. Ena ophunzitsa zolimbitsa thupi akuwonetsa njira ziwiri zakupha: zoyambira komanso zapamwamba.
10. Zochitikazo ndizoyenera nthawi yapakati komanso yobereka (onetsetsani kuti mwaonana ndi dokotala wanu).
Olimbitsa thupi Lucy Wyndham-bango pamaziko oyenda
Mutha kusinthana pakati pa masewera olimbitsa thupi, tsiku lililonse kuchita pulogalamu yosiyana, ndipo mutha kusankha vidiyo 1-2 yomwe imakonda kwambiri. Makalasi onse amakhala ofanana movutikira, koma pantchito yolimbitsa thupi Lucy imaphatikizapo zolimbitsa thupi zolimbitsa thupi (ngakhale nthawi zonse amawonetsa zosintha zosintha). Mutha kubwereza kanema m'modzi wa 2-3, ngati mungalole mphamvu komanso kuthekera.
Zochita masewera olimbitsa thupi sizifunikira zida zowonjezera. Ngati mukufuna kuvuta zolimbitsa thupi, mutha kugwiritsa ntchito ma dumbbells, zolemera za akakolo kapena gulu lolimbitsa thupi. Zovuta zolimbitsa thupi, koma chonde dziwani kuti Lucy ali muma sneaker. Nthawi zonse ndikofunikira kuti muzivala nsapato zamasewera, ngakhale mutayenda kunyumba.
1. Kuyenda Kulimbitsa Thupi (15 minitsi)
2. Yendani Panyumba Ndi Kuchita Zolimbitsa Thupi (Mphindi 15)
3. Kuyenda Ndondomeko Yolimbitsa Thupi Yathunthu (Mphindi 15)
4. Yendani Panyumba ndi Kuwononga Thupi Lonse (Mphindi 20)
5. Kuyenda Kulimbitsa Thupi (20 minitsi)
6.Kulimbitsa Thupi ndi Thupi Lathunthu (Mphindi 20)
7. Yendani Kulimbitsa Thupi Panyumba ndi Kuyendera Pamwamba (Mphindi 25)
8.Kulimbitsa Thupi Pisanathe kwa trimester iliyonse (mphindi 11)
Olimbitsa thupi a Lucy Wyndham-werengani, atakhala pampando
Phunziro lalifupi (mphindi 4-10), koma mutha kuwaphatikiza kapena kubwereza kanema m'matumba angapo kuti mukhale ndi pulogalamu yayitali. Lucy amapereka zosakhudza kulimbitsa thupi, mutha kuchita nawo opanda nsapato. Pulogalamuyi ndiyabwino ngati muli ndi vuto kapena matenda am'munsi (mwachitsanzo, mawondo, akakolo, mitsempha ya varicose). Mutha kutenga dumbbell, zolemera kapena bandeti yotanuka kuti muwonjezere katundu.
Muthanso kuwonera makanema pamipando kuchokera ku HASfit, yomwe ndiyofunikanso kwa oyamba kumene.
1. Kulimbitsa Mpando (Mphindi 4)
2. Kukhala Pansi pa HIIT Workout (Mphindi 4)
3. Kukhala Pabizinesi Yabwino Olumala kapena Ovulala (Mphindi 4)
4. Kukhala Pansi Kulimbitsa Thupi (Mphindi 8)
5. Kukhala Pampikisano wa Cardio (Mphindi 9)
Kulimbitsa thupi kwathu kulipo kwa aliyense! Osachedwetsa nkhani yamoyo wathanzi posachedwa, yambani lero. Choyamba kudzakhala kovuta kumamatira ku maphunziro anthawi zonse, koma pakatha milungu ingapo mumatha ndipo simungathe kusiya kalasi. Onaninso mwachidule pulogalamu ina yabwino kwa oyamba kumene Owona Oyamba.
Kwa oyamba kumene, masewera olimbitsa thupi ochepa