Chifukwa chofunikira kwambiri pazida zolimbitsa thupi panyumba, kusankha kwa zida zamagetsi kumawonjezeka chaka chilichonse. Ngati mwasankha kuchita masewera olimbitsa thupi kunyumba, ndiye kuti muyenera kumvera kaye?
Tikukupatsani mndandanda wazikhalidwe zolimbitsa thupi zomwe zingakuthandizeni kuti mukhale ndi mawonekedwe abwino komanso thanzi labwino.
Ndemanga zatsopano zokhudzana ndi ZOKHUDZA KWAMBIRI
1. Ziphuphu
Mwinanso zida zotchuka kwambiri zolimbitsa thupi ndi dumbbell. Mwachitsanzo, pafupifupi zonse zolimbitsa thupi panyumba zimafunikira kugwiritsa ntchito zida zamtunduwu. Ngati mukungoyamba kumene kuchita zolimbitsa thupi kunyumba, akuuzeni kuti mugule zopumira zolemera 1.5 kg. Ndi njira yabwino kwambiri kwa iwo omwe amangophunzitsidwa pamaphunziro wamba.
Mwa njira, ma dumbbells amatha kusinthidwa mosavuta mabotolo amadzi apulasitiki. Komabe pankhaniyi mudzakhala ochepa kulemera: ndi mabotolo opitilira 1.5 malita kuti muchite ndizovuta. Njira yabwino ndiyo kugula ziphuphu zopanda pake. Ndi iwo mudzakhala ovuta kwambiri kusintha katunduyo.
ubwino:
- Dumbbells ndizosunthika kwambiri, zimagwiritsidwa ntchito pafupifupi muntchito zonse zolimbitsa thupi.
- Amatha kuchita zonse zolimbitsa thupi komanso kuphatikiza ma aerobic.
- Ndi ma dumbbells ndikumatha kupopera pafupifupi Minofu yonse mthupi lanu.
kuipa:
- Ngati mukufuna, mutha kusinthanitsa ma dumbbells ndimabotolo amadzi.
- Pa minofu iliyonse mumafuna kulemera kwanu, ndipo ndikukula kwa thupi, katundu wanu adzawonjezeka. Chifukwa chake, awiriawiri kapena awiri a dumbbells osayang'anira.
- Ngati mwagula ndodo ndi zikondamoyo zomwe sizingatheke, kufunika kwa Ganesh kumatsika kwambiri.
Momwe mungasankhire DUMBBELLS: malangizo ndi mitengo
2. Olimbitsa Mat
Chida china chothandiza kulimbitsa thupi kunyumba ndi masewera olimbitsa thupi Mat. Zidzakhala zothandiza osati pa yoga ndi Pilates zokha, komanso zochitika zina, chifukwa masewera olimbitsa thupi ambiri amachita atagona pansi kapena pansi.
M'malo mochita masewera olimbitsa thupi a Mat kunyumba panyumba kapena pamphasa, motero osavala nsapato. Koma ngati yoga ndi Pilates amachita masewera opanda nsapato mwachilengedwe, kuti mumve zambiri yodzala ndi kupweteka kwamafundo. Chifukwa chake masewera olimbitsa thupi Mat ndi chimodzi mwazinthu zoyambirira zomwe muyenera kugula, ngati mukufuna kuchita zolimbitsa thupi kunyumba.
ubwino:
- Mukadumpha Mat amafewetsa pansi komanso kumawonjezera chitetezo cha zimfundo zanu.
- Kuchita masewera olimbitsa thupi kuchokera pamalo osavuta kukhala omasuka pa Mat kuposa pansi.
- Kalipeti ndi pamphasa sizingathe kusinthiratu Mat, chifukwa ma sneaker sagwira ntchito.
kuipa:
- Zimakhala zovuta kusankha kalipeti wapamwamba, makamaka poganizira za kusiyana kwawo pamsika wazida zolimbitsa thupi kunyumba
- Ndi maphunziro pafupipafupi amatopa msanga.
Momwe mungasankhire RUG: malangizo ndi mitengo
3. Sitepe yopita patsogolo
Nthawi ina paliponse panali malo otchuka othamangitsa. Kuchita masewera olimbitsa thupi a Cardio sikungokuthandizani kuti muchepetse kunenepa komanso kukuthandizani kuti mukhale ndi lingaliro labwino. Tsopano tsatirani ma aerobics omwe mungachite kunyumba makanema apakanema, ndipo chifukwa cha izi muyenera kugula gawo.
Zida zamasewera izi zithandizanso osati pakulimbitsa thupi kokha, komanso machitidwe ena ambiri, monga Kankhani-UPS, atolankhani zolemera kapena dumbbells kuchokera pachifuwa atagona. Osati zida zoyenera zolimbitsa thupi, koma ngati mutagula, zidzakuthandizani bwino.
ubwino:
- Mutha kukulitsa zida zake zolimbitsa thupi kunyumba, akuchita tsopano zothandiza kulimbitsa thupi.
- Kutulutsa, kusindikiza pachifuwa kunama, masewera olimbitsa thupi mosiyanasiyana ndi kosavuta.
kuipa:
- Sitepe yolimbitsa thupi siyofunikira pakompyuta. Popanda iye ku nyumba yochitira masewera olimbitsa thupi ndizotheka.
- Khwerero -up nsanja imatenga malo ambiri, yolemetsa komanso yosakwanira.
Momwe mungasankhire STEP-PLATFORM: maupangiri ndi mitengo
4. Manga
Chimodzi mwazinthu zomwe ndimakonda kwambiri kwa atsikana ambiri ndikukulunga. Malinga ndi chikhulupiriro chofala, zokwanira tsiku ndi tsiku kuti hula-Hoop ndi m'chiuno mwako mukhale mavu. Komabe, chiphunzitsochi ndi chovuta kwambiri, chifukwa kukulunga kumalimbitsa ma oblique motero kumawonjezera m'lifupi m'chiuno mwanu.
Tsopano ikusunga ma hoops angapo. Amabwera m'mitundu ingapo, m'lifupi ndi zolemera, olimba komanso opepuka, okhala ndi zina zowonjezera: ma spikes ndi ziphuphu. Ndi bwino kusankha njira yolemetsa kwambiri, apo ayi pali chiopsezo chodzipweteka mthupi. Kuchita masewera olimbitsa thupi pafupipafupi ndi Hoop kumalimbitsa minofu yam'mbali yam'mbali ndi minofu yakumbuyo komanso atolankhani.
ubwino:
- Kukutira mwina ndichosavuta kwambiri kugwiritsa ntchito zida zolimbitsa thupi zapakhomo.
- Amalimbitsa m'mimba, kumbuyo ndi ma oblique.
- Zosintha ndi mitundu yambiri ya Hoop yomwe nthawi zonse mumatha kudzipezera njira yabwino.
kuipa:
- Mosiyana ndi zomwe ambiri amakhulupirira, Hoop, ndiyopanda ntchito m'chiuno, ngati siyowopsa. Werengani zambiri za izi m'nkhaniyi: "Momwe mungapangire m'chiuno zolimba: zoyenera kuchita ndi zomwe simuyenera kuchita "
- Pali malingaliro osatsimikiziridwa okhudzana ndi kuopsa kokulunga kwa ziwalo zamkati za thupi.
Onaninso:
- Ma Pilates: mphamvu yogwiritsira ntchito + ma Pilates
- Cardio Barre: Kuchita bwino pakuchepetsa + masewera olimbitsa thupi ndi makanema.
- Ntchito yogwira: mawonekedwe ndi machitidwe
- Crossfit: maubwino ndi zovulaza + maphunziro am'madera