Kodi muli ndi mafunso? Simudziwa kuti mungayambire pati? Werengani mafunso omwe amafunsidwa kawirikawiri za kuphunzira ndi kulimbitsa thupi kuchokera kwa owerenga athu. Mwinanso mudzatsimikizira mfundo zina zosadziwika.
Makamaka mayankho amaperekedwa pamaphunziro pakuchita makanema apanyumba komanso kwa iwo omwe amakonda kuphunzitsa mapulogalamu okonzeka kunyumba.
Mafunso ndi mayankho pamaphunziro
1. Ndikungofuna kuyamba kuchita zolimbitsa thupi kunyumba. Koyambira pati?
Onani nkhani yotsatirayi yomwe ingakuthandizeni kumvetsetsa mapulogalamu osiyanasiyana:
- Momwe mungachepetsere kunyumba: malangizo ndi sitepe
- Mapulogalamu apamwamba 30 oyamba kumene
- Kuwongolera ophunzitsa zolimbitsa thupi kunyumba
2. Ndakhala ndikuphunzitsidwa kwa masiku ochepa, koma osazindikira kwenikweni zotsatira zake. Zidziwika posachedwa kuti ndichepetse thupi (a)?
- Tikukulangizani musanayambe kuphunzira kuti mujambulidwe mukusambira ndikuyesa kuchuluka kwake. Masikelo samapereka zotsatira nthawi zonse, tiyenera kuyang'ana kuchuluka ndi thupi (mawonekedwe ake ndi nzeru zake).
- Koyamba pambuyo pa chiyambi cha maphunziro atha kumawonjezera kulemera chifukwa choti minofu itatha kupsinjika imayamba kusunga madzi (osasokonezedwa ndi kukula kwa minofu!). Werengani zambiri za izi m'nkhaniyi: Zoyenera kuchita ngati mukulemera mutatha kulimbitsa thupi?
- Kuchepetsa thupi kumadalira osati zolimbitsa thupi zokha, komanso zakudya. Tsiku lililonse mumayenera kugwiritsa ntchito ma calories kuposa momwe mumawonongera. Chifukwa chake ngati mumadya chakudya chopatsa mphamvu tsiku lililonse, kuchepa thupi sikungatheke ngakhale mutakhala wathanzi.
- Nthawi zambiri, kusintha koyambirira kumawoneka pakatha milungu iwiri yophunzitsidwa pafupipafupi. Mukamakula kwambiri, zotsatira zake zimakhala zowonekera kwambiri.
3. Kodi ndiyenera kuchepetsa thupi kuti ndizitsatira zakudya ngati ndimachita masewera olimbitsa thupi nthawi zonse?
Inde. Kuchita masewera olimbitsa thupi kumawonjezera kuchuluka kwa ma kalori, kulimbitsa minofu, komanso kukonza thupi. Koma kuchepa thupi ndi kuchepetsa kuchuluka kwamafuta - nthawi zonse limakhala funso lamphamvu. Ngati mumadya zambiri patsiku kuposa zomwe thupi lanu limatha, mudzakhala bwino ngakhale mutachita masewera olimbitsa thupi kwambiri.
Mwachitsanzo, kudya kwanu kwama calories tsiku ndi tsiku komwe mumataya makilogalamu 1500. Pafupifupi ola limodzi kulimbitsa thupi, mungathe kutentha zopatsa mphamvu 500-600. Chifukwa chake, ngati mungadye zopatsa mphamvu 2500 ndiye kuti mudzakhala wonenepa ngakhale mutachita masewera olimbitsa thupi. "Zotsalira" zonse zidzakhala zonenepa.
4. Zikupezeka kuti mutha kungotsatira zomwe mumadya komanso kuchita masewera olimbitsa thupi?
Ngati mukufuna kutaya thupi ndikuwongolera thupi, kulipangitsa kuti likhale lolimba komanso lolimba, ndiye kuti maphunziro amafunika. Zakudya zopatsa thanzi komanso kuchepa thupi, zolimbitsa thupi ndizokhudza thupi. Chifukwa chake, njira yabwino kwambiri yosinthira mawonekedwe ndikuphatikiza kochita masewera olimbitsa thupi komanso mphamvu zolimbitsa thupi.
5. Kodi ndiyenera kuwerengera zopatsa mphamvu kuti ndichepetse kunenepa?
Werengani zambiri za zovuta zonse zowerengera ma calories werengani nkhaniyi: Kuwerengera zopatsa mphamvu: mafunso ndi mayankho onse.
6. Kodi kangati pa sabata muyenera kuchita?
Sitikulangiza kuti tichite masiku 7 pa sabata, chifukwa pali chiopsezo chachikulu chopitilira muyeso ndikutopa. Ngati koyamba kukhala wokangalika mudzachita masiku asanu ndi awiri pa sabata, ndiye kuti pakatha miyezi 1-2 thupi limadzaza. Zikatero, ambiri amaphunzitsa. Mukufuna osati kokha zotsatira zazifupi, komanso okonzeka kugwira ntchito mtsogolo? Chifukwa chake samalirani thupi lanu ndipo musachite mantha kuti mupumulitse.
Yambani ndi maphunziro 5 nthawi sabataMwachitsanzo: MON-TUE-THU-FRI-sun. Choncho yesetsani masabata 3-4. Mukawona kuti katundu uyu sikokwanira, onjezerani makalasiwo kasanu ndi kamodzi pa sabata. M'malo mwake, ngati mukuwona kuti muyenera kuchepa pang'ono, muchepetseni makalasiwo kanayi pa sabata. Yang'anani pamalingaliro anu okha, palibe njira yachilengedwe. Wina yemwe mwachangu kwambiri amataya chidwi chake kusukulu, ndipo winawake amafunika nthawi kuti achite nawo maphunziro. Izi ndizapayekha, koma kuchuluka kwambiri kuyambira pachiyambi sikuthandiza.
Tikukulimbikitsanso kuti muwerenge nkhaniyi, mfundo zoyambirira zomwe zili zoyenera kwa wophunzitsa aliyense: Kodi ndiyenera kuchita kangati ndi Jillian Michaels?
7. Momwe tingadyetse musanachite masewera olimbitsa thupi komanso mutatha?
Mutuwu wafotokozedwa mwatsatanetsatane mu imodzi mwazinthu zathu: Zakudya zabwino musanachite masewera olimbitsa thupi komanso mutatha.
8. Kufuna kuonda pambuyo pobereka. Ndingayambe liti kuphunzitsa?
Monga lamulo, yambitsani ntchito kuti muphunzitse osachepera miyezi iwiri kuchokera pakubadwa. Pankhani ya kaisara, nthawi imatha kupitilizidwa mpaka miyezi 2-3. Payekha ndibwino kukaonana ndi azachipatala anu. Nkhani yoti "Mapulani atsatanetsatane atabereka kunyumba" ikuthandizani kukonzekera mapulani anu.
Komanso akuuzeni kuti mudzidziwe bwino mapulogalamu olimbitsa thupi mwana akabadwa kuti adzisankhire okha mulingo woyenera ntchito.
9. Ndi pulogalamu iti yomwe ingachitike panthawi yapakati?
Ophunzitsa ambiri otchuka adakonzekera kulimbitsa thupi kwapadera komwe mutha kuchita mukakhala ndi pakati. Ndikulangiza kuti ndiyang'ane: Kulimbitsa thupi panthawi yoyembekezera: makanema apamwamba kwambiri.
10. Ndili ndi malo ovuta kwambiri - m'mimba. Kodi mungachotse bwanji ndikumanga atolankhani?
Tsatanetsatane wa funso ili adayankhidwa m'nkhaniyi: Malangizo ndi tsatane momwe mungachotsere m'mimba ndikufutira atolankhani kunyumba.
11. Ena mwa alangizi mu nthawi yayitali kwambiri kumapeto kwa kalasi. Kodi mungakulimbikitseni chiyani kuti mukhale ndi zotambalala bwino mukamaliza kulimbitsa thupi?
Tikukulimbikitsani kuti muwone masewera olimbitsa thupi otambasula ndi vidiyo yotsatirayi:
- Kutambasula pambuyo pa masewera olimbitsa thupi ndi Olga Saga: Makanema 4 paphwandopo
- Kutambasula pambuyo pa masewera olimbitsa thupi: Mapulogalamu 20 ochokera ku youtube-FitnessBlender channel
- Phunziro la mphindi 20 lotambasula ndi Kate Friedrich kuchokera mu pulogalamuyi Stretch Max
12. Kuchokera pa maphunziro a Jillian Michaels, ndizovuta kudziwa komwe angayambire. Kodi mungalimbikitse chiyani?
Tili ndi tsamba lolemba ndemanga zabwino zomwe zimayankha funso ili:
- Kulimbitsa thupi Jillian Michaels: dongosolo lolimbitsa thupi kwa miyezi 12
- Ndi pulogalamu iti yoyambira Jillian Michaels: njira 7 zabwino kwambiri
13. Alangizeni ena masewera olimbitsa thupi kwa akazi a msinkhu winawake, kunenepa kwambiri ndi maphunziro koyamba.
Tikukulimbikitsani kuti muyambe ndi mapulogalamu a Leslie Sansone: kuyenda kunyumba. Maphunziro amapezeka ngakhale pa maphunziro olowera. Tilinso ndi ndemanga pano pamapulogalamuwa pamayendedwe:
- Maphunziro 10 apamwamba pamaziko pamiyendo
- Kulimbitsa thupi 13 kwa oyamba kumene potengera kuyenda ndikukhala pampando kuchokera kwa Lucy Wyndham-werengani
Onaninso kuti masewerawa ali ndi Oyamba kumene kulimbitsa thupi HASfit: okalamba omwe avulala komanso akumva kuwawa m'malo osiyanasiyana amthupi.
14. Kulangiza pulogalamu iliyonse yochotsera ma breech ake ndi kuwonda m'miyendo?
Polimbana ndi ma breeches maphunziro a barnie (ballet) othandiza kwambiri. Mwachitsanzo:
- Thupi la Ballet ndi Matenda a Leah: pangani thupi losalala komanso lowonda
- Booty Barre: maphunziro othandiza a ballet ndi mallet a Tracey
Onani kusankha kwathu koyenera kuti tigwire ntchito yamavuto m'miyendo:
- Makanema 20 apamwamba kwambiri ogwiritsa ntchito ntchafu yakunja (ma breeches amderali)
- Makanema 25 abwino kwambiri ogwiritsa ntchito ntchafu zamkati
Timalimbikitsanso kuti tizimvetsera maphunziro a plyometric.
15. Ndikufuna kuonda m'miyendo yanga (m'mimba mokha), ndichite bwanji?
Werengani nkhaniyi: Kodi mungatani kuti muchepetse thupi kwanuko mu gawo lina la thupi?
Onaninso zojambula zathu:
- Zochita 20 zamanja
- Zochita 50 za miyendo
- Zochita 50 za matako
- Zochita 50 pamimba
16. Ndili ndi mavuto ndimfundo za mawondo. Langizani masewera olimbitsa thupi otetezeka.
Onani mapulogalamu awa:
- Kuchita masewera olimbitsa thupi motsika pang'ono kuchokera ku FitnessBlender kwa oyamba kumene osadumpha
- Masewera olimbitsa thupi a 8 otsika kwambiri kuchokera kwa oyamba kumene a HASfit osadumpha
- Low Impact Series: zolimbitsa thupi zovuta zochepa kuchokera kwa Kate Frederick
- YOUv2 kuchokera ku Leandro Carvalho: 's otsika kwambiri a Cardio kwa oyamba kumene
Onaninso zolimbitsa thupi pamaziko oyenda, maulalo omwe aperekedwa pamwambapa.
17. Khalani ndi chakudya chochepa cha kalori. Kodi ndingachite masewera olimbitsa thupi?
Werengani zambiri za izi m'nkhani: Zakudya zamagulu m'masewera: Chowonadi chonse chokhudza zakudya komanso kulimbitsa thupi.
18. Kodi ndi videotronic iti yomwe yamasuliridwa m'Chirasha?
Kuti tiyankhe funso ili tikukulimbikitsani kuti muwerenge ndemanga: Ntchito yabwino kwambiri yochepetsa thupi, yotanthauziridwa ku Chirasha kapena kuwona makochi achi Russia.
19. Langizani maphunziro ndi kudumpha kotsika. Ndimakhala moyandikana wosokoneza oyandikana nawo.
Ndikukulangizani kuti mumvetsere kwa Pilates, kulimbitsa thupi kwa ballet (makina olimbitsira thupi) ndi mphamvu ya pulogalamuyi, pomwe kulimbikitsidwa ndikuchita masewera olimbitsa thupi:
- Mavidiyo 10 apamwamba ochokera ku Pilates oti azichita kunyumba
- Masewera olimbitsa thupi apamwamba kwambiri a thupi lokongola komanso lokongola
- Zochita zolimbitsa thupi zimachepa kwambiri kuchokera ku Natalya Papusoi
- Mphamvu yophunzitsira Thupi Lonse lokhala ndi ma dumbbells thupi lathunthu kuchokera ku FitnessBlender
- Kulimbitsa thupi thupi lonse kunyumba kuchokera ku HASfit
20. Kodi ndizotheka kuchita maphunziro m'masiku ovuta?
Ngati mukumva kuwawa mukamachita masewera olimbitsa thupi msambo, ndibwino kuti musiye kulimbitsa thupi masiku ano. Palibe cholakwika ndi kupumula pang'ono pamenepo. Kuchita kupweteka mulimonsemo kosatheka. Ngati mukuwona kuti ndizotheka panthawiyi yoga yopumira kapena yotambasula.
21. Sindikufunika kuti ndichepetse kunenepa, kungochotsa pang'ono mafuta am'mimba (kapena mosinthanitsa, mafuta amchiuno). Kodi mungakulangizeni chiyani?
Musanasankhe pulogalamu yamaphunziro, ndikukulangizani kuti muwerenge nkhani zotsatirazi:
- Momwe mungachepetsere kwanuko m'gawo lina la thupi?
- Momwe mungalimbikitsire minofu ndikukhwimitsa thupi kunyumba: malamulo oyambira
22. Chitani ndi Jillian Michaels. Zabwino kwambiri popanga zakudya mukamaphunzira?
Ganizirani kuti muyambe kuwerengera zopatsa mphamvu ndi zikhalidwe za mapuloteni, chakudya ndi mafuta. Mutha kuwona dongosolo lazakudya m'nkhaniyi: Yoyendetsedwa ndi maphunziro ndi Jillian Michaels: zomwe mumakumana nazo pochepetsa thupi.
23. Ndikufuna kuyamba maphunziro a ballet, koma sindikudziwa kuti ndiyambira pati?
Pamwambowu takukonzerani dongosolo lolimbitsa thupi. Akufotokozedwa m'nkhaniyi: Ballet Workout: dongosolo lokonzekera zolimbitsa thupi kwa oyamba kumene, apakatikati komanso otsogola.
Werenganinso:
- Ndemanga pa pulogalamu ya Ballet Body ndi Leah Disease kuchokera kwa owerenga athu Elena
- Mary Helen Bowers: kuwunikanso ndikuwunikanso zamaphunziro kuchokera kwa omwe adalembetsa a Christine
24. Upangiri kulimbitsa thupi kwa minofu.
Chonde dziwani zotsatirazi:
- P90X ndi Tony Horton: pulogalamu yamagetsi yanyumba yanu
- Kulimbitsa mphamvu kuchokera ku HASfit minofu + yophunzitsira masiku 30!
- Kulimbitsa mphamvu kovuta Thupi Lanyama
- Khalani Olephera: pangani thupi lamphamvu ndi pulogalamu yamagetsi yophatikizidwa
Pofuna kukula kwa minofu kuchuluka kwa ma calories ndi mapuloteni okwanira mu zakudya. Pa nthawi yomweyo kuchepetsa thupi ndi kuwonjezera minofu sizingatheke.
25. Ndili ndi mavuto mawondo, sindingathe ngakhale squat ndi kuchita lunges. Ndiuzeni zolimbitsa thupi kwa ine.
Onani:
- Mavidiyo 20 apamwamba pa youtube a ntchafu ndi matako opanda mapapu, ma squats ndi kulumpha. Safe kwa mawondo!
- Zochita zochepa za 18 za ntchafu ndi matako kuchokera ku FitnessBlender
- Masewera olimbitsa thupi otsika kwambiri a 10 kuchokera ku Blogilates
26. Muli ndi masewera olimbitsa thupi omwe ali ndi fitball, tepi yotanuka, mipira yamankhwala, kulumpha chingwe?
Onani zowonera mwatsatanetsatane: Zida zolimbitsa thupi kunyumba. Chifukwa zolemba patsamba lino nthawi zonse, gawolo lidzakwaniritsidwa. Pakadali pano, yang'anani mitundu yotsatirayi yazida zolimbitsa thupi ndi zopereka zolimbitsa thupi ndi makanema:
- Fitness zotanuka gulu
- Masewera a Fitball
- Kutulutsa kwamachubu
- Kutsegula gulu
- Kunenepa
- Gawo lokwerera
- Mipira yamankhwala
- Kuthamanga
- Phokoso la Pilates
27. Langizani pafupifupi ndandanda ya maphunziro ochepetsa thupi kwa sabata imodzi kuti agwiritsenso ntchito minofu ya thupi lonse ndi cardio.
Pakhoza kukhala zosankha zingapo, koma, mwachitsanzo, mutha kutsatira izi maphunziro:
- PN: kuphunzitsa thupi lonse
- MAFUNSO: cardio
- CP: maphunziro apamwamba ndi mimba
- THU: kuphunzitsa thupi lonse
- ZOFUNA: cardio
- SB: maphunziro apansi
- Lamlungu: yoga / kutambasula
28. Kodi ndizotheka kuonda ndi Shaun T, Jillian Michaels, Jeanette Jenkins, ndipo ndani wabwino?
Tiye tingonena, ndi chakudya chochepa cha caloric ndikuchita masewera olimbitsa thupi - kuti muchepetse kunenepa ndizosatheka. Ndi physiology. Ngati palibe zotsatira, ndiye kuti pali cholakwika, ndipo mwina ali ndi mphamvu. Mwina mumadya pamwambapa, kenako muyenera kusinkhasinkha mozama za zakudya zanu. Mwina mumadzichepetsanso (idyani kakhonde kotsika kwambiri) kamene kamatha kuchepetsanso njira yochepetsera thupi.
Wotsogolera aliyense ndi pulogalamu iliyonse m'njira yake yothandiza. Sankhani zolimbitsa thupi zomwe zingakukomereni panokha. Musaope kuyesa ndikuyesera kuti mufufuze mapulogalamu awoawo.
29. Limbikitsani zolimbitsa thupi zilizonse kupsinjika ndi kutopa kumbuyo?
Olga Saga: Kusankha bwino kwamaphunziro ngati awa: Makanema apamwamba a 15 amamva kupweteka kwakumbuyo ndikukonzanso msana. Onetsetsani kuti muwone masewera olimbitsa thupi omwe timasankha: Zochita zapamwamba pa 30 kuchokera kumapeto kwakumbuyo.
Muthanso kuchita masewera olimbitsa thupi a yoga, omwe amathandiza kuthetsa vutoli: Masabata atatu a Yoga Retreat: yoga imapangidwira oyamba kumene kuchokera ku Beachbody.
30. Ndi maphunziro ati omwe mungasankhe ngati ndili ndi Matenda osatha / kuvulala / kuchira kuchokera ku opareshoni / kupweteka ndi kusasangalala pambuyo panu kapena nthawi yomwe mumagwira ntchito.
Ndikukulangizani kuti nthawi zonse muzifunsira kwa dokotala mwayi wanu wophunzitsidwa. Musadzipange nokha mankhwala ndipo musayankhe yankho pa intaneti, ndipo ndibwino kukaonana ndi katswiri.