Kusambira kuchepa thupi

- Ngati mukufuna kuonda, kumitsani minofu, kupeza mawonekedwe okongola mothandizidwa ndi masewera olimbitsa thupi padziwe, muyenera kuyang'anitsitsa njira yosambira. Ngakhale mutayandama bwino, tengani maphunziro atatu kapena anayi kuchokera kwa wophunzitsa. Adzakuphunzitsani zidule zonse: akuwonetsani momwe mungapumire molondola, ndi minofu iti yoti musokoneze, momwe mungagwiritsire mutu wanu - pali mitundu yambiri yazosangalatsa. Pokhapokha mutha kuyamba maphunziro odziyimira pawokha.

Muyenera kusambira ndi chopanda kanthu m'mimba, apo ayi pakhoza kukhala zotsatira zoyipa pazimbudzi zanu. Chowonadi ndichakuti madzi amapanikiza pamimba, ndipo chakudya m'mimba chimakhudzidwa kwambiri. Pofuna kupewa mavuto, idyani saladi kapena msuzi wowonda 2-2,5 maola asanafike kalasi. Mutha kukhala ndi chotupitsa pafupifupi ola limodzi mutatha kulimbitsa thupi. Mukamachita izi, sankhani zipatso kapena yogurt yamafuta ochepa.

Nthawi yabwino yochitira masewera olimbitsa thupi ndi pakati pa 16 pm mpaka 19 pm. M'mawa, thupi silinakonzekere mtolo, ndipo madzulo limafunikira kupumula, chifukwa zolimbitsa thupi panthawiyi sizibweretsa zotsatira. Kuphatikiza apo, mudzakhala ndi nthawi yoti mudye. Sizachabe kuti mipikisano yonse imachitika pakadali pano.

Mukakhale ndi inu padziwe, tengani satifiketi kuchokera kwa wothandizira, masewera osambira, chipewa, magalasi, zotsekera, thaulo, sopo ndi nsalu yosamba. Osavala bikini wokhala ndi ma frills, malamba ndi zina zokongoletsera zamakalasi - siyani zonse kunyanja yakumwera. Munabwera ku dziwe kudzaphunzitsa, zomwe zikutanthauza kuti palibe chomwe chimakusokonezeni. Chifukwa chake, suti yamasewera yosambira yomwe imakwanira bwino thupi ndiyabwino. Osadzisiya wekha zodzikongoletsera - chidziwitso chikuwonetsa kuti nthawi zambiri amakhala pansi. Sungani ndalama zosambira, ma beanie, ndi magalasi omwe ali abwino kwa inu. Izi zipangitsa kuti kulimbitsa thupi kukhale kothandiza kwambiri - pambuyo pake, simudzaganiza zakugwa kapena zotupa m'mimba mwanu, koma kusambira kokha. Mwa njira, mayunifolomu sayenera kukhala apamwamba kwambiri, komanso ovala bwino. Ndipo ngati zonse zikuwoneka bwino ndi kusambira, ndiye kuti mavuto amabuka ndi chipewa. Nthawi zambiri, azimayi, kuvala chipewa, amasula mwachikondi mabang'i pamphumi pawo. Komano palibe chifukwa chochitira izi. Kupatula apo, timavala "chisoti cha labala" kuti titeteze mizu ya tsitsi kuti isamasuke ndimitsinje yamadzi. Chifukwa chake, tsitsili liyenera kubisika mosamala. Ngati muli nazo zazitali komanso zobiriwira, simuyenera kuzikoka mwamphamvu mgulu kapena kumanga mtundu wina wa nsanja ya Babele pansi pa chipewa. Ingopangani ponytail ndikukongoletsa tsitsi lanu mozungulira. Ndizosavuta komanso zokongola. Ndipo kupitirira apo. Onetsetsani kuti mukupinda m'mphepete mwa kapu mkati - izi zimathandiza kuti madzi asalowe m'mutu. Pomaliza, ndikufuna ndikukumbutseni kuti zisoti zakuda kapena utoto wa tsitsi sizoyenera konse dziwe.

Tsoka ilo, mu dziwe titha kukodwa ndi zovuta ngati bowa, ndipo chifukwa cha ichi, sikelo imodzi pakhungu la munthu wodwala ndiyokwanira. Mukangopeza bowa, sizovuta kuthana nayo. Chifukwa chake, simukuyenera kuyenda wopanda nsapato mu dziwe, shawa kapena sauna. Tsoka ilo, izi sizotheka nthawi zonse, makamaka kwa ana. Chifukwa chake, akatswiri amalimbikitsa kuti mafuta asadafike kumapazi asanafike ku dziwe, potero amawateteza ku malowedwe a bakiteriya oyambitsa matenda. Mutha kusankha zonona za Mifungar. Ndi yopanda utoto komanso yopanda fungo, siyisiya zipsera pazovala, imalowa mwachangu pakhungu ndipo samaopa madzi. Zotsatira zake zowononga zimatha maola 72. Koma chofunikira kwambiri ndikuti sichilowerera m'magazi ndipo sichimatsutsana.

Onetsetsani kuti mumalandira madzi ofunda musanalowe mu dziwe. Imalowa m'malo mwa kutentha musanasambe. Pansi pa khungu, lomwe limadziwika ndi madzi otentha kuchokera kusamba, kuyendetsa magazi kumayambitsidwa, ndipo minofu imafunda pang'ono. Mukadumphira m'madzi popanda kutentha koteroko, pali kuthekera kwakukulu kuti mwendo wanu wapansi kapena minofu ya phazi iyamba kugwirana, ndipo izi sizopweteka zokha, komanso zowopsa.

Nkhani zoipa kwa osambira omasuka. Monga mukudziwa, kumizidwa m'madzi mutatha kusamba kofunda, mumakhala m'malo otentha mosiyanasiyana, omwe ndi ozizira kuposa thupi lanu ndi avareji ya madigiri 10. Thupi limayesetsa kuthana ndi kutsika kwa kutentha ndipo mwanjira inayake limafunda. Ndipo popeza simukufuna kumuthandiza poyenda mwachangu, amayamba kusunga mafuta kuti adziteteze kuzizira. Ndiye chifukwa chake zisindikizo ndi ma walrus osambira pang'onopang'ono m'madzi ozizira amadzipezera mafuta.

Kuti muchepetse thupi komanso kulimbitsa minofu, muyenera kuchita masewera olimbitsa thupi pafupipafupi, osachepera 3 pa sabata. Pa nthawi yomweyo, muyenera kusambira osayima kwa mphindi zosachepera 40, kuyesera kukhalabe othamanga kwambiri. Ndikotheka kudutsa mtunda wa mamita 1000-1300 panthawiyi. Sinthani mawonekedwe anu pa 100 mita iliyonse. Mukasambira, yesetsani kuyang'ana momwe mungathere pazomverera zanu. Imvani momwe mitsinje yamadzi imayendera mozungulira thupi lanu, momwe minofu imagwirira ntchito mogwirizana. Umu ndi momwe mungapangire bwino, kukulitsa mphamvu ndi kulumikizana. Mtundu uliwonse wosambira umapanikiza minofu. Wopambana pakugwiritsa ntchito mphamvu ndi kukwawa komwe kumathandizira kuwotcha mpaka ma kilogalamu 570 pa ola limodzi. Ndizofunikira makamaka kwa iwo omwe akufuna kulimbitsa minofu ya mikono ndi miyendo. Breaststroke ndiyotsika pang'ono, yoyaka ma kilocalories pafupifupi 450, koma imapanga bwino makina opumira ndikuphunzitsa minofu ya lamba wamapewa.

Mukamaliza maphunziro, tengani bata - theka la ola loyenda lithandizira kulimbikitsa zotsatira ndikukonzekera kupumula. Sambani panyumba mofunda ndikusisita thupi lanu ndi jeti yamadzi.

Palinso chinsinsi china: kusambira kumangopindulitsa pokhapokha mukakusangalala.

“Kodi ukhoza kuonda ukasambira?” - Tidafunsa funso ili kwa mphunzitsi wotchuka waku America, mlangizi wa webusayiti iVillage.com pa intaneti Liz Niporant. Ndipo ndi zomwe ananena.

- Kusambira ndikulimbitsa thupi koyenera. Ndikutetezedwa kwathunthu kwa mitsempha ndi mafupa, zimapereka katundu wabwino kwambiri paminyewa komanso pamtima. Komanso, maphunziro ambiri akuwonetsanso kuti ndiwowonjezera mafuta owonjezera ndi ma calories. Komabe, pali akatswiri omwe sagwirizana ndi lingaliro ili. Mwachitsanzo, ofufuza ambiri omwe amakhulupirira kuti kusambira sikumapangitsa kuti munthu achepetse thupi zimadalira kuti akatswiri osambira amataya mphamvu zochepa posambira kuposa mitundu ina ya zochita. Komabe, kafukufuku. Princeton Testing Service ya 1993 idapeza kuti akatswiri osambira amagwiritsa ntchito 25% yamphamvu kuposa othamanga. Komabe, sitipambana Olimpiki, tikungofuna kuti muchepetse thupi ndikulimbitsa minofu. Ndizosatheka kukwaniritsa izi podula madzi pang'onopang'ono. Mumataya mafuta ngati minofu yambiri ikugwira ntchito. Kodi zingatheke bwanji? Pali njira imodzi yokha yotulukira: kusambira molondola. Mukadziwa luso loyenda ndipo, chofunikira, kupuma m'madzi, mutha kusambira mwachangu, motalikirapo, ndikupitilira, motero kutentha ma calories ambiri. Vuto lokhalo lomwe amasambira ndi kamtengo kakang'ono pamiyendo. Vutoli lili ndi mbali ziwiri. Choyamba, minofu yamiyendo ndi yayikulupo kuposa minofu yakumtunda, chifukwa chake sitimakweza minofu yambiri tikusambira. Kachiwiri, kusambira ndichizolowezi chosachita mantha, chomwe ndichabwino kuchira kuvulala kapena matenda olumikizana, koma osati zabwino kwambiri kuti mukhale ndi mafupa. Chifukwa chake, ndikulangiza kuti muziwonjezera gawo lanu lamaphunziro ndi mphamvu zolimbitsa thupi lanu. Mwachitsanzo, mutha kupanga ma squat ndi mapapu angapo patsogolo mutadumphira m'manja, kupalasa njinga yoyimilira, ma skate roller, ndikupita ku maphunziro a aerobics. Ndikukulangizani kuti mupite ku dziwe katatu pamlungu, kusambira kwa mphindi 3-5. Ngati mukuwona kuti zotsatirazo ndizochepa kwambiri kapena kupita patsogolo ndikuchedwa, yesani kusinthana. Mwachitsanzo, patsiku loyamba lomwe mukusambira, patsiku lachiwiri mumayenda mwamphamvu pamalo opondera ndi kutsika kapena kuyenda mwachangu m'mapiri. Mukakhala bwino, musayime ndikuyesa triathlon - kuphatikiza kuthamanga, kusambira komanso kupalasa njinga. Uku ndikulimbitsa thupi kwabwino kwa minofu yonse komanso njira yabwino yopezera mawonekedwe abwino.

Kodi mukudziwa kuti…

• Madzi amakhala ndi 90% ya kulemera kwanu ndipo amateteza malo anu kuti asawonongeke. Kuphatikiza apo, zimathandiza kupewa kupweteka kwa minofu mukatha kuchita masewera olimbitsa thupi. Pa nthawi imodzimodziyo, imawapatsa katundu wabwino kwambiri, chifukwa imadutsa mpweya maulendo 14 posungunuka.
• Omwe amadwala ndi msana kapena osteochondrosis amangofunika kusambira pafupipafupi. Pachifukwa ichi, osteochondrosis imachiritsidwa kokha ndikusambira mwamphamvu pamasewera. Komanso, sinthirani masitaelo angapo momwe mumakhalira.
• Ngati mwendo wanu ndiwothina, musachite mantha. Yesani kugubudukira pamsana panu, kugona pansi pamadzi, ndikupumula. Ndiye pang'onopang'ono sungani phazi lanu mosiyanasiyana. Ngati kuphipha kukupitilira, gwirani pambali ndikutikita minofu mwamphamvu.
• Madokotala amalimbikitsa kuyamba kusambira pambuyo pochitidwa opaleshoni yochotsa mabere. Poterepa, masitayilo onse osambira ndioyenera ku masewera olimbitsa thupi, koma choyambirira - chifuwa.