Maphunziro abwino kwambiri apanyumba azimayi

Chifukwa chiyani kuli koyenera kupatsa m'malo maphunziro amphamvu?

• Amathandizira kulemera kwanu. Owonda amalemera, osati mafuta, koma minofu. Madonati m'kanthawi kochepa amataya mapaundi owonjezerawa popanda kuyesetsa kwambiri.
• Amakulolani kuti mupewe kuvulala m'tsogolomu, chifukwa amalimbitsa mafupa ndi minofu.
• Amathandizira kuti chithunzicho chikhale chokhazikika komanso choyenera, chifukwa pamakalasi mutha kugwira ntchito ndi gulu lina la minofu. Zowona, akatswiri pankhaniyi amatsutsa kuti simungathe kuyika chidwi chanu pamimba kapena matako okha. M'pofunika kuchita maphunziro a mikono, chifuwa, kumbuyo. Apo ayi, chiwerengerocho chikhoza kukhala chosiyana.

Tiyenera kukumbukira kuti maphunzirowa ndi oletsedwa kwa anthu omwe ali ndi mbiri ya mphumu, matenda oopsa, arrhythmia.

Muyenera kukonzekera makalasi: pitani kwa endocrinologist ndikuwunika momwe msana ulili. Kusokonezeka kwa chithokomiro cha chithokomiro, scoliosis, osteochondrosis kudzafuna zoletsa komanso kupsinjika pang'ono.

Onaninso zakudya zanu zatsiku ndi tsiku, muyenera kupanga menyu momwe mapuloteni, chakudya ndi mafuta azikhala oyenera. Ndikoyenera kuchita izi molumikizana ndi katswiri wazakudya kapena kukaonana ndi mphunzitsi woyenerera. Akatswiri adzakuthandizani kusankha menyu kutengera ntchito zanu komanso thanzi lanu. Ganizirani za dongosolo lolondola la nthawi yanu yopuma.

Mukatha kuchita masewera olimbitsa thupi kwambiri, minofu yanu imafunikira kupuma. Kuvina mu kalabu sikungakhale lingaliro labwino, kotero khalani anzeru pa nthawi yanu.

Muyenera kusankha masewera olimbitsa thupi malinga ndi kuchuluka kwa maphunzirowo. Kwa othamanga oyamba kumene, zotsatirazi ndizoyenera:

• Kuyenda pa zinayi zonse. Pumulani pansi ndi manja anu, yongolani miyendo yanu, ndi kukweza matako anu. Tengani masitepe 20-30 pamalo awa.

• Kupotoza atolankhani atagona. Phunzitsani minofu ya oblique bwino. Chitani nthawi 20. Ndikoyenera kumaliza njira 3-4. Pumulani pakati pawo kwa mphindi imodzi.

• Kuchita masewera olimbitsa thupi "vacuum". Cholinga cha kulimbikitsa minofu ya rectus ndikupanga ma cubes. Kuchitidwa mutaimirira kapena mutakhala pampando. Exhale mpweya wonse ndikujambula m'mimba mwako momwe mungathere. Gwirani motere kwa masekondi 30. Bwerezani nthawi 20.

• Squats ndi mapapo kumbali 15-20 nthawi. Zidzapangitsa matako anu kukhala olimba komanso olimba.

• Mizere ya Dumbbell. Imalimbitsa minofu yakumbuyo. Ikani bondo ndi shin ya mwendo wakumanja pa benchi ndikupumula pamwamba ndi dzanja lanu lamanja. Dzanja lamanzere ndi dumbbell clenched imatsitsidwa pamodzi ndi thupi. Pamene mukupuma, kokerani dumbbell mmwamba ndi pansi pamimba mwanu. Pamene mukutulutsa mpweya, tsitsani dzanja lanu kumalo ake oyambirira. Chitani maulendo 15, chitani 3 seti.

• Ng'ombe imadzuka ndi kettlebells. Kulemera kwa polojekiti - 8-10 kg. Bwerezani nthawi 15, masewerawa amapereka mpumulo wokongola ku minofu ya ng'ombe.

Osapatuka panjira yophunzitsira yomwe mwakonzekera, ndipo zotsatira zake sizingakukhumudwitseni.

Zochita zolimbitsa thupi, ngakhale zili zophweka bwanji, zimafuna chidwi kwambiri ndi njira yopha:

• musawongole zitsulo zosuntha. Ayenera kuchepetsa, apo ayi timawonjezera katundu pa iwo;

• kutenga zolemera kuyenera kuchitika kupyolera mu squat pa zidendene ndi kumbuyo kowongoka - izi zimapereka mlingo woyenera wa katundu pa nthawi yokweza ndikuchotsa mafupa;

• sinthani kulemera kwa zipolopolo potengera ntchito zanu. Kumbukirani, zolemera kwambiri ziyenera kusankhidwa kuti ziwonjezeke ulusi wa minofu, ndipo kulemera kopepuka kumathandiza kukulitsa kupirira kwa minofu ndikuumba thupi.

Magwero azidziwitso

1. Ruslan Panov, katswiri wa njira ndi wotsogolera mayendedwe amagulu a X-Fit ku Russia; Chingwe cholimbira cha X-Fit.

2. Nkhani ya sayansi ya PubMed za kugunda kwa mtima. Mutha kuwerengera nokha kugunda kwamtima kwabwinoko ndi Njira ya Carvonen.