Kodi kusambira kothandiza bwanji kuti muchepetse kunenepa?

Kusambira padziwe, panyanja kapena m'madzi otseguka - si njira yokhayo yowonongera nthawi, komanso njira yotsimikizika yofikira chithunzi chabwino. Zochita zolimbitsa thupi m'madzi ndizosiyana ndi zomwe zimachitika pamtunda, chifukwa thupi lanu limakhala lopanda kulemera. Kodi kusambira kumathandiza bwanji kuchepetsa thupi kapena ndi bwino kusankha njira ina kuti mukhale ndi mawonekedwe?

Timalimbikitsanso kuwerenga zolemba zotsatirazi:

  • Nsapato zazikazi 20 zapamwamba zothamanga komanso zolimbitsa thupi
  • Crossfit: ndi chiyani, phindu ndi zovulaza, maphunziro ozungulira
  • Zochita zabwino kwambiri 50 zamiyendo yaying'ono
  • Zonse za zibangili zolimbitsa thupi: ndi chiyani komanso momwe mungasankhire
  • Zolimbitsa thupi zovina kuti muchepetse thupi: zenizeni ndi mayendedwe

Ubwino ndi kuipa kwa kusambira kuti muchepetse thupi

ubwino:

  1. Pamene kusambira kumatenthedwa mu 1.5 nthawi zopatsa mphamvu kuposa pamene akuthamanga.
  2. M'madzi mulibe katundu pa olowa, kotero kuchepetsa chiopsezo chovulala.
  3. Amagwiritsidwa ntchito mwamtheradi minofu yonse ya thupi: mapewa, mikono, abs, kumbuyo, matako, miyendo.
  4. Kusambira kumatha kusangalala tsiku lililonse popanda vuto lililonse ku thanzi lanu. Mwachitsanzo, maphunziro kulemera kuchita kuposa 3-4 pa sabata ali osavomerezeka, ndipo mukhoza kusambira nthawi zonse.
  5. Pamene kusambira aktiviziruyutsya magazi, inapita patsogolo kagayidwe.
  6. Kusambira kumathandiza kwambiri msana ndi kumbuyo (komabe, onetsetsani kuti mumatsatira njira yoyenera).
  7. Kuchita masewera olimbitsa thupi m'madzi kumathandiza kuti khungu lanu likhale losalala komanso lokhazikika. Mfundo yotsimikizirika yakuti kusambira nthawi zonse kumathandiza kusunga unyamata.
  8. Kwa ambiri ndizosangalatsa kwambiri kuposa kuchita masewera olimbitsa thupi.

Zakudya Zakudya Zoyenera

kuipa:

  1. Kusambira kumawonjezera chilakolako cha chakudya. Ngati mulibe kulamulira mphamvu, n'kutheka kuti mudzapeza zambiri kuposa anathera m'madzi.
  2. Pakuti kuwonda kusambira ayenera kwambiri mokwanira. Osati kungokhala m’madzi kapena kugona chagada, ndiko kuti kusambira. Njira yowotcha mafuta - Krol.
  3. Kuchita kusambira kuwonda pafupipafupi kangapo pa sabata. Musayembekezere zotsatira m'masiku angapo. Ngati mukufuna kuonda ndi kupanga mtunda wa thupi mwamsanga - ndi bwino kupita ku masewera olimbitsa thupi.
  4. Zolakwika kusambira njira pali chiopsezo zosasangalatsa zomverera mu khomo lachiberekero msana. Amayi ambiri amasunga mitu yawo pamwamba pa madzi, osati kunyowetsa mutu, mwachitsanzo, kapena kutsuka zodzoladzola. Kalembedwe kameneka kamakhala ndi nkhawa kwambiri pa msana ndipo kungakhale kupweteka kwa khosi.

Zochita 20 zapamwamba zokulitsa kukhazikika

Kodi ndiyenera kusambira kangati kuti ndichepetse thupi?

Ngati mukufuna kuchotsa kunenepa kwambiri, muyenera kusambira osachepera 3-4 pa sabata kwa ola limodzi. Kumaphunzitsidwa bwino pakapita nthawi: kusambira kwambiri komanso kupuma pang'ono. Nthawi zonse onjezerani katunduyo, onjezerani chipiriro chanu.

Momwemo, kuphatikiza dziwe ndi masewera olimbitsa thupi. Mwachitsanzo, tsiku lina - kulimbitsa thupi + cardio ndi tsiku lina losambira padziwe. Njira yamasewera yamoyo mwachangu imakutengerani ku mawonekedwe. Ngati mulibe nthawi imeneyi, ndiye kusambira 3-4 pa sabata. Ndizo zabwino kwa thupi lanu.

Kodi kusambira kumathandiza bwanji kuchepetsa thupi?

Mudzaonda posambira, ngati mutatero:

  • pafupipafupi, 3-4 pa sabata;
  • osachepera mphindi 60;
  • nthawi yayitali komanso yofunika;
  • adzatsatira zakudya.

Motero, mudzaonda chifukwa chosambira pokhapokha mutayandikira kalasi ili ngati masewera olimbitsa thupi, osati masewera opumula.

Onaninso:

  • Cardio Workout kuwotcha mafuta + masewera olimbitsa thupi
  • Kuthamanga m'mawa: kugwiritsa ntchito ndi kuchita bwino, malamulo oyambira ndi mawonekedwe

Siyani Mumakonda