Maphunziro 10 apamwamba pamaziko a kuyenda kwa oyamba kumene

Kwa anthu omwe ali ndi onenepa kwambiri amatsutsana kwambiri. Koma kusiya kwathunthu akatswiri azamasewera samalimbikitsa: zimakhudza kwambiri mtima wamtima ndipo zimawonjezera chiopsezo chokhala ndi matenda ashuga.

Poterepa, njira yabwino ikuyenda mnyumba, yomwe imatha kuchitidwa ndi kunenepa kwambiri. Tikukupatsani chisankho chapamwamba cha makanema 10 oyenda kunyumba. Kuti muyambe, mumangofunika nsapato zabwino komanso malo ochepa.

Nsapato zazikazi za 20 zapamwamba zathanzi

Kuyenda kunyumba: mawonekedwe ndi maubwino

Koma tisanapitirire kuwunika makanema othandiza kwambiri poyenda kunyumba, tiwone: chifukwa chiyani tifunika kuyenda ndipo phindu lake ndi chiyani?

Ndani amasankha kuyenda kunyumba:

• Oyamba kumene pamasewera omwe angoyamba kumene kufufuza zolimbitsa thupi kunyumba.
• Anthu omwe ali ndi onenepa kwambiri, omwe ali ndi zoletsa pamitundu yambiri.
• Omwe ali ndi mavuto ndi mafupa kapena mitsempha ya varicose.
• Iwo omwe akuchira kuvulala.
• Kwa iwo omwe akufuna kulimbitsa thupi kosavuta kunyumba.

Kodi ntchito yopita kokayenda ndi chiyani?

• Kuyenda panyumba ndi masewera olimbitsa thupi abwino omwe amakuthandizani kuwotcha mafuta owonjezera ndikuchepetsa thupi.
• Kuyenda kumawongolera kugwira ntchito kwa mtima, kumawonjezera magazi komanso kumakhazikika magazi.
• Amachepetsa chiopsezo cha matenda ashuga, omwe ndiofunika kwambiri kwa anthu onenepa kwambiri, amatha kutenga matendawa.
• Mafupa olimba ndi minofu ndi ziwalo zimapangidwa.
• Bwino thanzi akukhudzidwira, pali kumverera kwa mphamvu ndi nyonga, ndipo kumalimbitsa chitetezo cha m'thupi.
• Kuyenda mnyumba kumachepetsa kupsinjika ndikuchepetsa chiopsezo cha kukhumudwa.

Malangizo oyenda kunyumba:

1. Yendani mu nsapato zabwino, makamaka ma sneaker.
2. Valani zovala zowala bwino zomwe sizimaletsa kuyenda.
3. Khalani ndi botolo lamadzi ndikuyesera kumwa mkalasi, ndikupanga ma SIP ochepa mphindi 10 zilizonse.
4. Tikukulimbikitsani kuti mugwiritse ntchito tracker yolimbitsa thupi kuti muwunikire katundu wanu osati panthawi yophunzitsa komanso pochita masewera olimbitsa thupi.
5. Yambani ndi mphindi 10 katatu pamlungu. Onjezerani magawo pang'onopang'ono mpaka mphindi 3-30.
6. Yesetsani kuphunzitsa 3-5 pa sabata kutengera kupezeka kwa nthawi ndi zolinga.
7. Mutha kuphatikiza kuyenda kunyumba mukuwonera TV yomwe mumakonda, chifukwa chake zidzakhala zosavuta kuphunzitsa kuyambira koyambirira mpaka kumapeto.
8. Mutha kuvuta zolimbitsa thupi, ngati mutagwiritsa ntchito zolemera zazing'ono zamiyendo (osavomerezeka pamafundo ofooka).

Makochi TOP 50 pa YouTube: kusankha kwathu

Zokonzekera zolimbitsa thupi kwa oyamba kumene:

• Cardio yosavuta yoimirira yopanda kudumpha, ma squats ndi matabwa: machitidwe 10
• Zochita zapamwamba 10 zapamwamba pamimba kwa oyamba kumene (opanda zingwe ndi cardio)
• Zochita zapamwamba 10 zapamwamba zazing'ono zopanda miyendo zopanda squats (kwa oyamba kumene)
• Kuwala kochita masewera olimbitsa thupi kwa zaka 50+ kapena kulipiritsa m'mawa

Mavidiyo 10 amayenda kunyumba

Ngati mukufuna maphunziro a oyamba kumene, onetsetsani kuti muwone makanema athu aposachedwa kwambiri: Cardio yapamwamba kwambiri ya 10 kwa oyamba kumene kuchokera ku Body Project kwa mphindi 30.

1. Kuyenda ndi Leslie Sansone: kilomita imodzi (mphindi 15)

Leslie Sansone ndi katswiri weniweni pamaphunziro pamiyendo yolemera ndi mafuta. Idapanga mapulogalamu opitilira 100 a mndandanda wathu wa Kuyenda Kunyumba (Yendani kunyumba). Leslie ndiwothandiza kwambiri ndipo amaphunzitsa mwakhama, kotero sikuti mudzangolimbitsa thupi, komanso kukhala ndi malingaliro abwino tsiku lonse. Mavidiyo otchuka kwambiri ochokera ku Leslie Sansone 1 Mile Walk Happy pa youtube adapeza mawonedwe opitilira 40 miliyoni!

2. Kuyenda ndi Leslie Sansone: mailosi atatu (mphindi 45)

Leslie Sansone ali ndi pulogalamu kuyambira 1 mpaka 5 mamail, mphindi 15 mpaka 90. Ngati mukufuna kuyenda kwakanthawi kunyumba, yang'anani kanema wosavuta mphindi 45 3 Mile Walk. Chosavuta cha pulogalamuyi ndikuti mutha kusintha nthawiyo. Mutha kuwonjezera pang'onopang'ono mukayamba kuchita mphindi 15 patsiku ndikuwonjezera, mwachitsanzo, mphindi 5 ndi phunziro lililonse latsopano.

3. Mailo imodzi kwa oyamba kumene ndi Jessica Smith (Mphindi 20)

Wolemba wina wotchuka wophunzitsa kuyenda kunyumba anali Jessica Smith. Jessica ndi m'modzi mwa ophunzitsa zolimbitsa thupi pa YouTube komanso wolemba ma DVD angapo omwe ali ndi mapulogalamu osiyanasiyana olimbitsa thupi. Kanema wake ndiwosangalatsa komanso wowoneka bwino, chifukwa chake atsatireni abwino komanso osavuta. Ndipo ndibwino kuyamba ndi kanema waufupi woyenda mwachangu 1 mile.

4. Kuyenda kwapakati ndi Jessica Smith (mphindi 30)

Ngati mphindi 20 zamaphunziro zomwe mukuganiza kuti sizokwanira katunduyo, ndiye kuti mutha kupita kokayenda kwa ola limodzi kuti mupeze zotsatira zachangu komanso zabwino. Mwa njira, pa tsamba la youtube la Jessica Smith pali masewera olimbitsa thupi oyenda panyumba, chifukwa chake simuyenera kukhala ndi malire pamavidiyo awiriwa, ndikusankha zina zomwe mungakonde.

Kudya koyenera: momwe mungayambire sitepe ndi sitepe

5. Kuyenda + mawu amanja kuchokera kwa Lucy Wyndham-bango (Mphindi 15)

Lucy Wyndham-bango ndi machitidwe ake osavuta oyendamo mnyumba adzakopa onse omwe amakonda mapangidwe ochepa amachitidwe ndi njira yophunzitsira yophunzitsira. Wophunzitsa wazaka makumi awiri wazamasewera amapereka mapulogalamu otsika otsika, omwe ali oyenera ngakhale kwa oyamba kumene. Onetsetsani kuti muyese kanema wama mphindi 15 akuyenda kunyumba ndikugogomezera kamvekedwe ka manja ndikuwotcha mafuta.

Ntchito 13 zapamwamba zoyambira kumene kuchokera kwa Lucy Wyndham-werengani

6. Kuyenda kuti muchepetse thupi kuchokera kwa Lucy Wyndham-werengani (Mphindi 20)

Awa ndi maphunziro ena achidule ochokera kwa Lucy potengera kuyenda kunyumba, komwe kumasangalalanso pakati pa owonera youtube (kupitilira theka la miliyoni). Pulogalamuyi imasinthana kuyenda ndi masewera olimbitsa thupi kuti amvekere thupi lonse likukweza mikono ndi miyendo, kusunthika, kuweramira. Zonse mwanjira yofatsa komanso yofikirika, koma mutha kuchepetsa matalikidwe azosunthika, ngati zilizonse zolimbitsa thupi zimakusowetsani mtendere.

7. Kuyenda kwapakati kumachokera ku Denise Austin (mphindi 20)

Mmodzi mwa makochi otchuka kwambiri padziko lonse lapansi Denise Austin amapereka mapulogalamu osiyanasiyana kwa oyamba kumene omwe mutha kusewera kunyumba. Ngati simunayesere kuyeserera mafuta pamoto potengera kuyenda mwachangu, ndi nthawi yoti muchite. Mphindi 20 zokha za chithunzi chanu chokongola!

8 miles from Kira Lasha (Mphindi 5)

Koma kwa odziwa zambiri komanso otsogola akulangizidwa kuti asamalire pulogalamu ya Kira Lasha. Ngati mukuganiza kuti kuyenda kwanu sikungakupangitseni thukuta labwino, khalani omasuka kuyika makanema aulere a 5 mamailosi. Katundu wowonjezera Kira amagwiritsa ntchito zopepuka (0.5-1 kg). Mutha kukhala opanda iwo kapena mugwiritse botolo laling'ono lamadzi. Kanemayo ndi bwino kubwera posachedwa kuposa mwezi kuchokera "mafelemu oyenda" anyumba.

9. Kuyenda ma 3 mamailosi kuchokera ku Lumowell (Mphindi 45)

Ngati mulibe nazo vuto poyenda mosiyanasiyana popanda mawonekedwe a kochi, onetsetsani kuti mwatumizira njira ya Lumowell ya youtube. Pali zolimbitsa thupi zosiyanasiyana zochepetsa thupi, kuphatikiza njira zingapo zoyendera mwachangu kunyumba. Mavidiyo awa akuthandizani kukwaniritsa thupi langwiro popanda ma gym ndi zida zokwera mtengo.

10. Kuyenda kwakanthawi kuti muchepetse kunenepa (Mphindi 45)

Nayi kanema wina wa timelapse yemwe amayenda mwachangu mnyumbamo, zomwe zingafanane ndi wophunzira waluso kwambiri. Kalasi yotsika ya A imachitika mwachangu, kotero oyamba kumene mwina atha kukhala ovuta kuchirikiza kuyambira koyambirira mpaka kumapeto. Komabe, mutha kugawa pulogalamuyo m'magulu angapo, kulimbitsa thupi kumangophatikiza magawo 5 okonzeka: kuyenda mwachangu, zolimbitsa thupi, kuyenda mofulumira, zolimbitsa mwendo, zolimbitsa thupi poyimirira. Simungowotcha mafuta okhaokha, koma tchulani thupi lonse.

Zonse za CARBOHYDRATES za kuchepa thupi

Kulimbitsa thupi kumayenda kunyumba koyenera kwa oyamba kumene, anthu onenepa kwambiri, okalamba, komanso omwe amatsutsana ndi zochitikazo. Ngakhale mukuganiza kuti masewerawa mumatha kuwapeza, yesetsani kuchita kunyumba kuyenda koyenda, ndipo simudzangowonjezera chiwerengerocho, komanso kukulitsa thanzi. Onaninso kusankha kwathu kanema kosavuta koma kothandiza kuchokera ku HASfit kwa anthu omwe ali ndi zofooka zathupi.

Mukufuna kugula zovala zokongola, zapamwamba komanso zapamwamba mumitundu yayikulu pamisonkhano yamabizinesi ndi zochitika zamadzulo? Onani kabukhu ka madiresi okongola ndi mabulawuzi okongola azimayi otsogola: werengani zambiri apa.

Kwa oyamba kumene, masewera olimbitsa thupi ochepa