Tonse tikudziwa kuti ndikofunikira kusamalira mkhalidwewo komanso mawonekedwe athanzi. Ngakhale tili ndi zolinga zabwino, timakumana ndi vuto lopeza nthawi osati kuchita masewera olimbitsa thupi kapena masewera okha, koma kuyenda, komwe nthawi zambiri kumayenderana ndi kuyimirira m'misewu. Njira ya pragmatic idzathandiza apa - kugula kamodzi kwa zipangizo. Sikuti zidzangotipulumutsa kuchoka panyumba, koma m'kupita kwa nthawi zikhoza kukhala zopindulitsa kwambiri zachuma.
Maphunziro a nkhonya ndi yankho lalikulu, pang'onopang'ono amasiya kudziwika ndi Rocky Balboa, ndikudziwikanso pakati pa akazi. Zimagwirizana bwino ndi mawonekedwe apakati omwe amakupatsani mwayi wochotsa mafuta amthupi mwachangu kuposa maphunziro achikhalidwe. Ndikoyenera kusunga malo ena m'chipinda kapena garaja. Pa nthawi yophunzitsira, ngongole ya okosijeni imapangidwa, chifukwa chake timawotcha zopatsa mphamvu ndikulimbitsa chikhalidwe chathu.
Popeza cholinga sikukonzekeretsa munthu kumenya nkhondo mu mphete, palibe ziyeneretso zapadera zomwe zimafunikira. Ganizirani za kutopa kwambiri momwe mungathere. Komabe, tisaiwale za malangizo ena ofunikira kuti tisavulale.
Zokulunga ndi magolovesi
Zokulunga zimagwiritsidwa ntchito kulimbitsa dzanja. Kuphatikiza apo, zimapangitsa kuti zikhale zosavuta kusintha mawonekedwe a dzanja ku magolovesi. Magolovesi, kumbali ina, amayamwa mphamvu ya nkhonya ndi kuteteza khungu kuti lisawonongeke. Chochititsa chidwi ndi chakuti matumba a inflatable safuna oteteza.
Kuwombera koyenera
Mukamenya nkhonya, kumbukirani kunjikiza dzanja lanu mu nkhonya ndi kusunga chala chanu pa zala zanu. Sungani dzanja lanu molunjika pamkono wanu, nthawi zonse musasinthe malo a dzanja lanu. Njira yosavuta yophunzitsira ndiyo kugwiritsa ntchito nkhonya zosinthira (kumanzere, kumanja). Pokhapokha ndi chidziwitso chilichonse mderali, titha kuphatikiza mateche ndi mbedza mmenemo. Miyendo yanu ikhale yopindika panthawiyi, ndipo gwirani ntchito ndi thupi lanu, osati manja anu.
Kodi maphunziro aziwoneka bwanji?
Bwerezani nthawi iliyonse 2-3 masiku. Kumayambiriro, kutentha kwa mphindi 10, momwe timachitira manja, m'chiuno, kudumpha jacks, squats ndi kulumpha chingwe. Zitatha izi timapita ku maphunziro okhudza osachepera 8 mikwingwirima, masekondi 45 kutalika. Mphindi iliyonse iyenera kutha ndi kupuma kwa masekondi 15. Mwanjira iyi, maphunziro athu atenga mawonekedwe apakati omwe amathandizira kuwotcha kwa ma calories kwa maola ambiri pambuyo pake. Pochita masewera olimbitsa thupi, ndi bwino kuwonjezera chiwerengero cha mndandanda mpaka kufika pa 15. Zochitazo zimachitidwa mofulumira komanso mwamphamvu, mphamvu ya nkhonya si yofunika, mosiyana - ikhoza kuyambitsa kuvulala.