Kulimbitsa thupi kunyumba: zabwino ndi zoyipa

Mowonjezereka, akufuna kuchepetsa kulemera kwawo asankhe kuchita zolimbitsa thupi kunyumba. Maphunziro a kanema ndi alangizi akatswiri ndi otchuka kwambiri padziko lonse lapansi. Chifukwa chake, zabwino ndi zoyipa za maphunziro apanyumba, ndikuti ndibwino kusankha masewera olimbitsa thupi kapena masewera apansi pa kanema kanema?

Ndondomeko ya STEP: momwe mungayambire kuchepa thupi

Ubwino wogwira ntchito kunyumba:

  1. Kusunga ndalama. Choyamba, simuyenera kuwononga ndalama polembetsa ku masewera olimbitsa thupi. Kwa iwo omwe sali otsimikiza azitha kuyendera kalabu yolimbitsa thupi pafupipafupi, ndi imodzi mwazinthu zofunikira kwambiri. Kachiwiri, mumasunga ndalama paulendo.
  2. Zochita zosiyanasiyana. Tsopano mutha kuwona ndikugula kuchuluka kwamaphunziro a kanema operekedwa ndi aphunzitsi osiyanasiyana. Kuphatikiza apo, mulingo wa masewera olimbitsa thupi omwe mungasankhe malinga ndi maphunziro anu. Sikuti masewera olimbitsa thupi aliwonse ku Arsenal ndimachitidwe osiyanasiyana.
  3. Kusunga nthawi. Simusowa kuti mukakhale ndi nthawi yopita kumalo ochitira masewera olimbitsa thupi, funso lofunika kwambiri kwa anthu okhala m'mizinda ikuluikulu. Ndipo ngati mukupita kukalasi yamagulu, sikofunikira kusintha nthawi yoikidwiratu yophunzitsira.
  4. Kutonthoza kwamaganizidwe. Ngati pali zovuta kuti muphunzitse pamaso pa alendo chifukwa chofooka thupi, ndiye kuti kulimbitsa thupi kunyumba ndiye yankho lanu. Kupita kunyumba simuyenera kuda nkhawa kuti mupukutike pansi, mwachitsanzo, osasunthika kuti mugwire ntchito.
  5. Zothandiza. Sitinganene zakusavuta kochita masewera olimbitsa thupi kunyumba: palibe chifukwa choti mupite kulikonse, kusamalira mawonekedwe, ndi masewera, kukonzekera tsiku lanu kutengera kupita kumalo olimbitsira thupi. Mutha kupita m'mawa kwambiri, ngakhale usiku - zonse mwanzeru zanu.

Pochita zolimbitsa thupi kunyumba timalimbikitsa kuwonera nkhani yotsatirayi:

  • Fitness elastic band (mini-band): ndi chiyani, komwe mungagule masewera olimbitsa thupi 40
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Masewera 15 apamwamba a TABATA ochokera kwa Monica Kolakowski
  • Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino, malamulo oyambira ndi mawonekedwe
  • Zochita 20 zapamwamba zokulitsa kukhazikika (zithunzi)
  • Wophunzitsa zamagetsi: zabwino ndi zoyipa zake ndi ziti?
  • Phunzitsani njinga: zabwino ndi zoyipa, magwiridwe antchito ochepetsa
  • Momwe mungachotsere mbali: Malamulo akulu 20 + machitidwe olimbitsa thupi 20

Zoyipa zamaphunziro apanyumba:

  1. Kusakhala mphunzitsi. Kudziyeserera, kochitidwa popanda kuyang'aniridwa ndi wophunzitsa, kumatha kubweretsa zolakwika pakuchita masewera olimbitsa thupi. Ndipo izi sizingangobweretsa zotsatira zoyipa zokha koma kuvulala.
  2. Katundu wanyumba. Sikuti aliyense mnyumbayo ali ndi malo okwanira ophunzitsira, ndipo ngati mumakhala moyandikana ndi oyandikana nawo, china chake chokhudza makadi a cardio mungaiwale. Ngati muli pansi pali makalapeti akuda, ndipo ziwiya zapanyumba zimakulolani kuti muphunzitse zolimba. Ndipo ngati sichoncho?
  3. Kupanda kuthekera. Pazinthu zanthawi zonse zamasewera zimafunikira chilimbikitso. Gwirizanani, popeza ndalipira kuti mulembetse ku malo ochitira masewera olimbitsa thupi, mwayi wokakamiza kuti ndichite masewera olimbitsa thupi ndiwokwera kwambiri. Simungathe kuponyera ndalama kumphepo.
  4. Kuperewera kwa zida. Ngati pansi Mat, dumbbells komanso barbell mutha kugula ndi zida zazikulu ndizovuta. Kuphatikiza apo, malo ambiri olimbitsa thupi amaphatikizidwa ndikulembetsanso ndikupezekanso padziwe losambira ndi sauna, yomwe ilinso yowonjezera.
  5. Zododometsa. Ngati mukubwera kumalo ochitira masewera olimbitsa thupi, ndibwino kunena kuti theka la ntchitoyo yatha, kenako kulimbitsa thupi kwambiri. Mwamuna wosokonezeka, mnzake adayimbira foni, mwana wopanda pake, adayamba kuwonera makanema apa TV - zonse ndikuyesera kusokoneza makalasi.
Mphindi 30 Palibe Zida Cardio & HIIT Workout

Onaninso:

Siyani Mumakonda