4-Sabata Yopanga Ntchito Yopangira Ntchito

Kuyambira ndi Flexible Core ndi Cardio Routine

Mukudziwa kuti ngati mukufuna kulemera, muyenera kuchita masewera olimbitsa thupi. Zakudya zingathandize, koma sikokwanira. Vuto, ndithudi, ndiko kupeza pulogalamu yochita masewero olimbitsa thupi yomwe simungakhale nayo nthawi zonse. Kawirikawiri, mudzakhala gung-ho pokhapokha pokhapokha mutangotha ​​miyezi isanu ndi umodzi chifukwa mliriwu sunangokhala wokhazikika.

Pa nthawi yomweyi, palibe chifukwa choyendetsa chizoloŵezi chomwe sichikutsutsani mwathupi.

Kuchita zimenezi kumakuchititsani kuti mupeze zomwe mukupeza zomwe mwakwaniritsa ndipo simungathe kukukhumudwitsani koma kukupwetekani. Kodi ndizolimbikitsa zotani?

Kuyambitsa Pulani Yatsopano

Kotero, ino ndi nthawi yoiwala zomwe mwachita m'mbuyomu ndikuganiziranso mbali zitatu zofunika kwambiri zochita masewera olimbitsa thupi, omwe ndi:

1. Kuwonetsa
2. Kupeza pulogalamu yomwe imakwaniritsa zolinga zanu
3. Ndimasangalala kwambiri ndi ntchitoyi

Sizovuta monga zimveka. Yambani poyiwala za msinkhu, panthawi yake. M'malo mwake, yesetsani ku dongosolo lochita masewera olimbitsa thupi lomwe limamverera bwino kwa thupi lanu lonse ndi malingaliro anu.

Pulogalamuyi yosavuta, ya masabata anai ikukupatsani inu. Chizoloŵezi chosinthikachi chimakuthandizani kuti mukhale ndi chizoloŵezi chokhala ndi moyo wanu ndi kukhazikitsa zolinga zamasiku asanu ndi atatu. Mwa kukwaniritsa zinthu ziwirizi, mudzakhala bwino pakuphatikizira masewera olimbitsa thupi m'moyo wanu mwa njira yopindulitsa.

Pulogalamu

Pulogalamu ya masabata anayi imaphatikizapo masewero olimbitsa thupi omwe amawopsa kwambiri pang'onopang'ono.

Mfundo za dongosololi ndi zophweka:

• Mumaganizira ntchito, osati kulemera . Mfundo yaikulu ndi yakuti simungakwanitse nthawi zonse kuwonetsa kuchuluka kwa kulemera komwe mudzataya ngakhale mutatsatira malamulo onse. Chimene mungathe kulamulira ndi nthawi yochuluka yomwe mumagwiritsa ntchito zolimbitsa thupi zomwe zingabweretse phindu pa nthawi.
• Mukukhazikitsa ndondomeko yanu. Pulogalamuyi, mumapatsidwa ntchito zomwe mwasankha zomwe mumayika nthawi ndi nthawi.

• Palibe mphamvu yophunzitsira. Pa gawo lakumapeto, mutangoyang'ana pa cardio ndi pachimake, palibe china. Cholinga chake ndi kuyamba kupanga chizolowezi chochita masewera olimbitsa thupi ndi pulogalamu yomwe sichidzakusiyirani. Ngati mutha kugwiritsira ntchito jambulani-ndipo mutha kulowa pulogalamu yophunzitsa mphamvu ndikukhala phokoso.

Kuyambapo

Kwa masiku 1, 3, ndi 5, mungasankhe kuchokera pa mndandanda wa mapepala awiri kapena atatu omwe mukulimbikitsidwa kugwira ntchito (kapena musankhe chinthu china chimene mumakonda, kusambira, kapena kupalasa). Masiku awiri ndi 6 adzakhala otsogolera pa ntchito yaikulu, pamene masiku 4 ndi 7 adzakhala masiku anu opumula.

Kuthamanga kwa ntchitoyi kumakhala koyenera. Izi ndizomwe zili pa mlingo wachisanu cha chiwerengero cha Kukula Kwambiri (RPE) . Muyenera kukhala kunja kwa malo anu otonthoza koma mutha kulankhula. Mutha kugwiritsanso ntchito makina oyendera mtima kuti mutsimikizire kuti muli m'madera omwe mumawunikira .

Ngati chinachake mu pulogalamu sichikugwirizana ndi zosowa zanu, yesani zomwe sizikugwira ntchito ndikusintha sabata yotsatira. Mfundo ya pulojekiti ndiyo kupeza zomwe zili zoyenerera kwa inu ndikuyamba kumanga mgwirizano wa nthawi yaitali ndi zolimbitsa thupi.

Ndondomeko Yanu Yachidule Yopuma