Zamkatimu
😉 Moni kwa owerenga okhazikika komanso atsopano! Fitness: ndi chiyani? Tikukhulupirira kuti nkhaniyi ikupereka yankho lathunthu.
Kukhala wathanzi ndi thanzi
Kulimbitsa thupi ndi dongosolo la masewera olimbitsa thupi kuti mukwaniritse masewera olimbitsa thupi ndikuwongolera thupi la munthu. Imakhudza mbali zosiyanasiyana za maphunziro a thupi.
Choncho, siziyenera kudabwitsa kuti njira zophunzitsira zikhoza kusiyana m'magulu osiyanasiyana a masewera. Koma mulimonse, makalasi olimba umalimbana kukulitsa mphamvu, kupirira, kugwirizana bwino, liwiro, anachita, kusinthasintha.
Mukhoza kuyamba kuchita masewera olimbitsa thupi pa msinkhu uliwonse. Ubwino ndi kusintha kwa moyo wabwino zidzawonekera pakangopita miyezi ingapo mutayamba kuyendera "simulator".
Ndi njira yoyenera yophunzitsira, thupi lokha lidzakhazikitsa mgwirizano pakati pa minofu ndi minofu ya adipose. machitidwe onse: mantha, minofu ndi mafupa, circulatory, kupuma, kugaya chakudya - adzayamba kugwira ntchito moyenerera mungoli.
Zochita zolimbitsa thupi zamtunduwu zimakhala ndi mwayi waukulu pakusankha masewera olimbitsa thupi, ndipo ntchito zovuta zimatha kusinthidwa ndi zosavuta.
Kulimbitsa thupi kwa oyamba kumene
Njira yabwino yoyambira kuyeserera ndikukhala ndi mphunzitsi. Pamene masewera olimbitsa thupi ali ndi zochitika zamagulu, ndi bwino kuwalembera.
Ngati maphunziro oterowo akuwoneka ovuta kwambiri kwa oyamba kumene, mutha kutembenukira kumaphunziro amunthu payekha. Nthawi zambiri, maphunziro amunthu payekha amachitikira kumalo ochitira masewera olimbitsa thupi, ndipo mutha kuchita masewera olimbitsa thupi modekha, osathamangira gululo.
Mukayamba kulankhulana ndi mphunzitsi, muyenera kuchenjeza moona mtima za matenda anu - izi ndizofunikira kuti mukhale ndi luso lokonzekera dongosolo la maphunziro.
Musadabwe ngati, pamaphunzirowa, mtsogoleriyo asankha kukonza chiwembu chojambulidwa kale. Mwinamwake, mutawona chithunzi chenicheni cha luso la wophunzirayo, zidzaonekeratu kuti zofunikira kwa iye ndizowonjezereka kapena, mosiyana, zimachepetsedwa.
Palibe chifukwa chofananitsa omwe amagwira ntchito molemera kwambiri kapena njira zambiri. Anthu amenewa akhala akuyeserera kwa nthawi yaitali, mwina moyo wawo wonse. Oyamba kumene ayenera kupereka thupi lawo katundu weniweni, ndipo kokha ndi chivomerezo cha mphunzitsi amawonjezera.
Kuti musavulale chifukwa chachangu, zolimbitsa thupi zonse ziyenera kuchitidwa moyenera. Ndikofunikira kusankha kuya kwa squat, ndikuwonetsetsa molondola ma angles ndi kupendekera kwa torso, kugwira ntchito ndi katundu yemwe samakhudza ubwino wa ntchitoyo.
Ngati pali mwayi wosintha machitidwe omwe gululi limapereka, musaphonye mwayiwu. Tsiku lina mutha kubwera ku maphunziro ogwira ntchito, lotsatira Pilates, lachitatu ku Zumba aerobics.
Chisamaliro chapadera chimaperekedwa ku zovala ndi nsapato. Ndi kupusa kufotokoza kuti ziyenera kukhala zomasuka. Koma anthu ena amaiwala kuti zovala ziyenera kuyamwa chinyezi. Nsapato ziyenera kukhala zolimba pamapazi osati kuterera - izi ndizofunikira kwambiri.
Kulimbana ndi kulemera kwakukulu
Nthawi zambiri izi ndizomwe zimakulimbikitsani kupita ku kalabu yamasewera. Ziribe kanthu kuti woyambitsa akufuna kutaya makilogalamu angati, ndikofunika kumvetsetsa kuti n'zosamveka kuwerengera zotsatira za nthawi yomweyo.
Chozizwitsa chidzachitika - ma kilogalamu odedwa adzayamba kusungunuka mwamsanga pamene thupi "lidzazindikira" kuti sikophweka kuchepetsa zakudya zake ndi "kuzunza" ndi katundu.
Kwa milungu ingapo yoyambirira, thupi limamatira ku magalamu zana aliwonse, chifukwa limagwiritsidwa ntchito mosamala kuyika mafuta ochulukirapo m'magulu a subcutaneous. Koma pakatha milungu iwiri kapena itatu, muvi pamiyeso umayamba kusunthira kuzizindikiro zotsika. Ndipo kuwonda "kolondola" koteroko sikudzalemeranso, monga pambuyo pa zakudya.
Tsopano machitidwe onse adzafotokozera mbali zapakati za ubongo za kukhalapo kwawo kwapamwamba. Ndipo ndondomeko yomwe idakhazikitsidwa idzagwira ntchito kwambiri - kulemera kudzayamba kuchoka mofulumira.
Makalasi olimbitsa
Muyenera kuchita 2-3 tsiku lililonse. Makalasi atsiku ndi tsiku pa oyambira adzakhala ndi zotsatira ngati kumwa mankhwala ofunikira, koma mokulirapo kuposa momwe amafunikira. Ndipo kupita ku masewera olimbitsa thupi, mwachitsanzo, kamodzi pa sabata, sikungathe kusunga minofu yanu bwino. Nthawi iliyonse mukatha kuchita masewera olimbitsa thupi, thupi limapweteka kwa masiku angapo.
Njira yabwino ndi makalasi a ola limodzi ndi theka m'masiku 1-2. Kutentha kwa theka la ola, theka la ola la masewera olimbitsa thupi, theka la ola lotambasula.
Mphamvu ndi ntchito zolondola zidzakhala zofunikira kwambiri pamaphunzirowa. Khalidwe lolakwika mu simulator silidzangopereka zotsatira zomwe zikuyembekezeka, komanso zingayambitse kuvulala.
Sipadzakhala zomveka ngati, atabwera ku makalasi, wophunzira amayenda monyanyira pakati pa oyeserera, kukhala pa benchi kwa mphindi 10, kusokonezedwa nthawi zonse ndi zokambirana.
Kuchita bwino kuchokera ku maphunziro otere kudzakhala kochepa. Koma kuthamangira kosalekeza sikungapereke zabwino zilizonse. Kutopa msanga mkati mwa mphindi 30 zoyambirira, simungakhale ndi mphamvu zokwanira gawo lachiwiri la phunzirolo. Mwachidule, zonse zimafuna kulinganiza.
Nthawi yabwino yochitira masewera olimbitsa thupi
Mukhoza kuchita masewera olimbitsa thupi nthawi iliyonse ya tsiku, palibe yankho lotsimikizika la funsoli. Akatswiri ena amanena kuti ndi m’maŵa pamene m’pofunika “kudzutsa” thupi mwa kuchita masewera olimbitsa thupi ndi kuthamanga.
Ena amakhulupirira kuti thupi likatha kugona liyenera "kudzuka" pang'onopang'ono. Ndipo ndi okonzeka katundu osati kale kuposa maola angapo kudzuka. Ichi ndi chowonjezera chachikulu. Aliyense akhoza kusankha yekha nthawi yabwino yophunzirira, poganizira zomwe amakonda komanso kuchuluka kwa ntchito za tsiku ndi tsiku.
Tiyenera kukumbukira kuti muyenera kupita ku masewera olimbitsa thupi maola awiri kapena atatu mutatha kudya. Panthawi yolimbitsa thupi, njira za metabolic zimayamba kugwira ntchito mwachangu m'thupi.
Sindikufuna kudya, koma ndikufuna kumwa - izi ndizabwinobwino. Madzi oyera amakhala ndi zotsatira zabwino pa thupi lonse - mukhoza kumwa, m'magawo ang'onoang'ono, kangapo panthawi ya phunziro. Pazifukwa zilizonse woyamba kuoneka m’malo ochitira masewera olimbitsa thupi, ayenera kudziwa kuti ichi ndi choyenera kuchita. Kuchita masewera olimbitsa thupi ndi njira yopita ku mgwirizano, chidaliro, kukongola ndi thanzi.
Abwenzi, ngati chidziwitsocho chinali chothandiza kwa inu, gawani pamasamba ochezera. 😉 Chonde! Tiyeni tiyambe moyo watsopano!