Anatomy of Workout

Gawo 1 - Konzekerani Ntchito Yanu Yophunzira

Ponena za masewera olimbitsa thupi, mwinamwake mukudziwa kale zofunikira. Koma, kodi munayamba mwathyola ntchito yanu pansi ndi kufufuza gawo lililonse? Ngati sichoncho, mungapeze kuti kufufuza gawo lililonse la ntchito yanu, pokonzekera kuti muzizizira, kumapereka kumvetsetsa kwakukulu kwa zomwe zimawoneka ngati zochitika zolimbitsa thupi komanso malo omwe amachititsa mavuto ambiri pakakhala osagwirizana.

Pansipa, muphunziranso momwe mungapangire masewera olimbitsa thupi ndi kupeza malangizo ndi momwe mungagwiritsire ntchito nthawi yopuma.

Konzekerani Kuchita Ntchito Yanu

Osati kukukhumudwitsani, koma kumvetsera kwanu kumayambira bwino musanayambe nthawi yochita masewera. Ichi ndi chinthu chimodzi chomwe anthu ambiri amanyalanyaza ndipo chifukwa chimodzi chimakhala chovuta kuti anthu ena azitsatira ndondomeko yochita masewero olimbitsa thupi. Chifukwa chake ndikuti kukonzekera zochita zanu ndikofunikira kwambiri kuti mupambane ... ngati muli ndi zomwe mukusowa ndikudziwa zomwe mukuchita, muli pafupi kwambiri kuti mutsirize. Ngati simukutero, muli ndi chifukwa chinanso chodumpha masewera anu.

Pa chifukwa chimenechi, kukonzekera ntchito yanu ndi kofunika kwambiri monga kugwira ntchito. Yambani ndi zosavuta izi:

1. Konzani zochitika zanu . Kupatula nthaŵi ndi kuzilemba izo mu kalendala yanu kumakhala kofunika kwambiri panthawi yanu komanso m'maganizo mwanu. Ngakhale mutagawanitsa zochita zanu tsiku lonse, ndi bwino kuti nthawiyi ikhale yopanda cholinga, ngakhale mutangotsala mphindi khumi zokha. Kuti mudziwe zambiri zokhudza momwe mungakonzekere ntchito yanu, pitani Kukhazikitsa Pulogalamu Yonse .

1. Konzani zomwe muchita . Anthu ena akhoza kuthandizira, koma ambirife timapambana tikamadziwa zomwe titi tichite nthawi yathu yopuma. Pulogalamu iliyonse yomwe mumapanga, lemberani zotsatirazi:
   • Kodi ndi ntchito yotani yomwe mukuchita (mwachitsanzo, cardio, mphamvu, yoga, pilates, etc.)
   • Cholinga chanu pa ntchitoyi (mwachitsanzo, kulimbikitsa kupirira, kugwira ntchito movutikira, kumanga nyonga, etc.)
   • Kodi muchita masewera olimbitsa thupi kufikira liti?
   • Zomwe mungachite pamene mukuchita masewera olimbitsa thupi (mwachitsanzo, kuthamanga kwapakati pamtunda wa mphindi makumi atatu ndi mphindi 30 kupititsa patsogolo mphamvu za thupi)

1. Sonkhanitsani gear yanu yopangira masewera . Usiku usanafike, konzekerani masewera olimbitsa tsiku lotsatira mwa kusonkhanitsa zonse zomwe mukusowa kuti mutsirizitse masewera anu. Izi zikutanthawuza kutayira thumba la masewera olimbitsa thupi, kuika zovala zanu, kuonera vidiyo yanu ndi / kapena kutulutsa zida zina zomwe mukufunikira (botolo la madzi, zosakaniza , chiwombankhanga cha mtima, sunscreen, etc.). Kukhala ndi zinthu zonse zakonzedwa patsogolo kudzakuthandizani kuti muzichita masewera olimbitsa thupi.
2. Konzani thupi kuti muyambe kuchita masewera olimbitsa thupi Gawo lina lofunika lokonzekera ndikuonetsetsa kuti thupi lanu likukonzekera zomwe zikubwera. Izi zikutanthauza kuti mukufuna kuti muzikhala bwino komanso mutenge bwino. Ola limodzi kapena awiri musanayambe kuchita masewera olimbitsa thupi, khalani ndi chotukuka choyera ndikumwa madzi. Ngati mukuchita zam'mawa, yesetsani kudzuka pang'ono kuti mupeze madzi, zipatso kapena masewera musanayambe kuchita masewera olimbitsa thupi.

Mukakhala ndi zinthu zonsezi, ndi nthawi yoti mukumane ndi gawo limodzi la zovuta kwambiri pa ntchito yanu - kuyamba.

Kuyamba pachitetezo chanu ndi nthawi yovuta kwambiri pazochitika zanu zonse. Ndi pano pamene mukukumana ndi kusankha - kodi mukuchita masewera olimbitsa thupi kapena ayi? Kodi mukuyendetsa galimoto kupita nawo ku gym? Kodi mukudzuka ndi kuchita masewera olimbitsa thupi kapena kugunda batani la snooze?

Ndi panthawi ino yomwe mumakhala wovuta kwambiri ku mawu omveka pamutu mwanu, gawo lanu la inu amene mungachite chilichonse kuti mutuluke pa ntchitoyi.

Ngati mutatsatira ndondomeko ya Gawo 1 ndikukonzekera zonse, kuyambanso kumakhala kosavuta kwa inu. Pambuyo pake, ntchito yanu imakonzedweratu, mukudziwa zomwe mukuchita, muli ndi zomwe mukufunikira kuti muchite ndipo thupi lanu limatulutsa ndipo likukonzeka kupita. Mukutsutsa zifukwa zokha kuti musamaphunzire nawo ntchitoyi.

Koma, musadandaule, liwu limenelo m'mutu mwanu lipeza.

Chinthuchi ndi chakuti, ambiri aife timatha kumenyana ndi ife tokha, ndikudabwa kuti tidzakhala kapena sitidzatero?

Ndikumenyana kumeneku komwe kumayambitsa mphamvu ndi kuyang'ana kutali ndi zomwe mwachita kale. Pali zifukwa zingapo zomwe mungayesere kuti muzichita zolimbitsa thupi, koma ndikuganiza kuti nkhani yaikulu ndi mantha. Mwinanso mukuwopa kuti ntchitoyi siidzakhala bwino. Mwina mukuwopa kuti simungathe kumaliza kapena kuti izipweteka. Zopanda mantha zomwe mumakhala nazo zokhudzana ndi masewera olimbitsa thupi, mawu omwewo mumutu mwanu amatha kugwiritsa ntchito mwayi umenewu ndikuyesetsani kukupanizani kuti muleke kunena zinthu monga:

• Iwe watopa ... bwanji iwe sukuchita izi mawa mukakhala bwino?
• Munagwira ntchito molimbika lero, kodi sikungakhale bwino kuti mupite kunyumba ndikuwonera TV?
• Mukudziwa kuti ntchito yopserera ikuyamwitsa ... bwanji ndikuvutitsa?
• Simunathenso kulemera konse - mwachiwonekere, chinthu ichi sichigwira ntchito
• Kodi mukufunikira kugwiritsa ntchito nthawi yogwiritsira ntchito pamene deta yanu ya sock ili mu chisokonezo chotere?

Mukudziwa zina zilizonse? Ngati muli ngati ine, mungathe kupanga mndandanda wautali wokhala ndi zifukwa zomveka kuti muthe kuntchito kwanu, ndipo ngakhale simungathe kuchotsa mau onsewo, kudziwa kuti mulipo ndi momwe mungagwirire ndizofunikira pakupanga chisankho chabwino. Gwiritsani ntchito njirazi kuti mukhale ovuta kuyamba ndi ntchito yanu:

Pangani malingaliro anu . Njira imodzi yosungira mawu ndi kungoganiza kuti mukupita kuntchito, ziribe kanthu. Mukadzipereka kwathunthu ku zomwe mukuchita, n'zosavuta kuti mutseke mawuwo ndikungosunthira.

Kambiranani . M'malo mokutsutsana (kodi ine kapena ayi?) Ndikudzipereka kuti mutenthe. Njira iyi imayesetsa kudzilimbikitsitsa nokha pa masiku omwe mumatopa - ingodzilonjezani nokha kuti mutha kutentha bwino ndipo ngati simukufuna kuchita masewera olimbitsa thupi, mukhoza kusiya. Ndikukutsimikizirani kuti mupitiriza nthawi yambiri.

Dzichitireni nokha . Njira inanso yodzipangira nokha ndikudzilonjeza nokha kanthu kena kogwira ntchito mwakhama. Sankhani kuti ngati mutsirizitsa masewero anu, mudzayang'ana mawonetsero omwe mumawakonda pa TV, penyani nthawi yowerengera kapena muyambe kukonzekera kuthawa kwa mlungu umene mwakhala mumaganizira.

Tchulani chinthu choipitsitsa chimene chingachitike . Dzifunseni nokha chomwe chiri choipitsitsa chimene chingachitike ngati mutapyola nawo ntchito yanu. Kulephera? Mukumva kutopa? Osamaliza ntchito yanu yopangira masewera? Kukhala womvetsa chisoni? Dzikumbutseni kuti chinthu choipitsitsa sichiyesa konse.

Chitanipo kanthu . Mukakhala mukukangana ndi inu nokha, chitani chinachake chogwira ntchito kuti mupeze njira yoyenera. Ngati mukugona pabedi mukuyesera kuti muwone ngati mutadzuka ndi kuchita masewera olimbitsa thupi kapena ayi, khalani ndi kuvala zovala zanu zopangira zovala kapena kuyatsa pang'ono. Kaya maganizo anu akuchita chiyani, sankhani thupi lanu polowera kuntchito kwanu ndipo mungapezeke kuti muli pa njira yoyenera kuti muyambe.

Ngati mwazipanga ku gawoli la ntchito yanu, mwakhala mukukwanitsa bwino, mutathana ndi mavuto omwe mumakhala nawo pa ntchito yanu. Kutenthetsa ndi mwayi wanu woganizira za thupi ... ndiko, kuti thupi lanu likhale lokonzekera kuti ntchitoyi ifike. Pachifukwa ichi, kutenthetsa ndi gawo lofunika pa ntchito yanu, osati chifukwa cha thupi lanu, koma maganizo anu. Kuwotcha n'kofunika pa zifukwa zingapo kuphatikizapo:

• Zimapweteka minofu ndikuwonjezera kutentha kwa thupi, zomwe zimapangitsa kuti mpweya uperekedwe ku thupi
• Zimathandizira kuwonjezera kuthamanga kwa magazi ku minofu, kuwalola kuti agwirizane ndi kutuluka mwamsanga
• Zimathandiza kukonzekera thupi ndi malingaliro pa ntchito zina zovuta
• Zingathandize kuchepetsa chiopsezo chovulaza
• Zingapangitse kuchita masewera olimbitsa thupi
• Zimapangitsa kuti tizilombo toyambitsa matenda, tizilombo toyambitsa matenda komanso tizilombo tina timene timagwiritsa ntchito

Pali njira zosiyanasiyana zowonjezera ndipo nthawi zambiri amagawidwa m'magulu atatu. Popanda kutentha, mumakweza kutentha kwa thupi mwa kuchita zinthu monga kukhala mukutentha kapena kutentha. Kutentha kwakukulu kumaphatikizapo kuwonjezera kuchuluka kwa mtima ndi kutentha kwa thupi pokhapokha kusuntha thupi mozungulira. Kutentha kwakukulu kumatanthawuza kuti mukuchita zofanana zofanana ndi zomwe mukuchita. Zina mwa izi zingagwire ntchito ndipo zomwe mumasankha nthawi zambiri zimadalira mtundu wa masewera olimbitsa thupi amene mukuchita. Kutentha kotentha (monga kusamba kutsamba) kungakhale chisankho chabwino cha ntchito zofatsa monga kutambasulira kapena yoga. Kwa mitundu ina ya ntchito, mungafunike kusankha zosankha zambiri.

Kutentha kwa Cardio Workouts . Kuti muyambe kujambula pa cardio, ndi bwino kumamatira ndi zowala zomwe mukuchita. Mwachitsanzo, ngati muthamanga, mungayambe ndi kuyenda kochepa pang'ono, muthamangire kulowera pang'ono ndiyeno mulowetsedwe. Ngati mukuchita masewera olimbitsa thupi, mungayambe ndi kuyenda mofulumira (zowawa-zovuta, mipesa, kuyenda mumalo, etc.) musanayambe kuchita zinthu zamphamvu.

Zowonjezera kwa Kuphunzitsa Mphamvu . Kuti muthe kugwira ntchito molimbika, mungathe kutentha kwambiri (mwachitsanzo, chitani masewera ochepa chabe a cardio) kapena kutentha komwe mumapanga kuti muthe kuchita masewera olimbitsa thupi. Zikatero, mukhoza kuchita masewera olimbitsa thupi ndi zolemera kwambiri musanafike polemera kwambiri.

Kaya mumasuta bwanji, gwiritsani ntchito malangizo awa:

• Wotentha kwa pafupi mphindi 5-10. Kodi mutentha nthawi yaitali bwanji ndikudalira zomwe mukuchita ndi nthawi yochuluka yomwe mukusowa kuti mutenge masewera olimbitsa thupi? Mwachitsanzo, ngati mukugwira ntchito tsiku lozizira kapena mukuchita masewera olimbitsa thupi, mungafunike mphindi 10 kapena kuposerapo. Ngati mukuchita masewera olimbitsa thupi kapena mwatentha kwambiri pochita zinthu zina, mungafunike mphindi zingapo.
• Sambani ngati mukufuna. Pali kutsutsana kwina kuti mutambasula kapena musanayambe ntchito. Nthawi zambiri ndimalimbikitsa kuti makasitomala anga azitha kutambasula pang'onopang'ono. Koma, ngati muli ndi minofu yambiri (monga kumbuyo kwanu kapena m'chiuno) mukuchita zinthu zochepa musanayambe kuchita bwino.
• Chitani mwachifatse. Lingaliro ndikutentha pang'ono pang'onopang'ono. Kulola kuthamanga kwa mtima wanu ndi kupuma kumawonjezeka pang'onopang'ono kumapangitsa kuti kusintha kwanu kukhale kosavuta kuwonetsetsa ndipo mupatseni nthawi yanu kukonzekera zomwe zikubwera.

Mukakhala otenthedwa, ndi nthawi ya gawo lotsatira, The Workout. Ndiko komwe mungapangitse kukula ndikuyamba kutsutsa thupi lanu ndi malingaliro anu.

Gawo lochita masewero olimbitsa thupi lanu ndilo, komwe mumayika ndikuyamba kukwaniritsa zolinga zanu. Izi zimapangitsa ichi kukhala gawo lofunika kwambiri pa ntchito yanu. Pansipa, mupeza zokhudzana ndi ntchito zosiyanasiyana ndi zochitika za aliyense.

Cardio

Pankhani ya cardio, mukhoza kukhala ndi zolinga zingapo, koma zomwe zowonjezereka zikukonzekera mtima ndi kuyatsa makilogalamu oyendetsa kulemera. Zinthu zomwe mukufuna kuti mukhale nazo pamayendedwe a cardio ndi awa:

• Mtundu wa zolimbitsa thupi . Mtundu wa masewero omwe mumasankha udzakhala wochokera pa msinkhu wanu, zomwe mumazisangalala ndi zipangizo zomwe muli nazo. Kwa oyamba kumene, kuyenda kungakhale malo abwino oti muyambe. Ntchito iliyonse yomwe imagwiritsa ntchito minofu yayikulu ya thupi (mwachitsanzo, miyendo) ndikukulolani kuti muyambe kuyima mtima, choncho sankhani zomwe mumakonda.
• Muzichita khama kwambiri . Chinthu china choyenera kudziwa ndi momwe mukufunira kugwira ntchito mwakhama. Mukhoza kuyeza mwamphamvu pogwiritsa ntchito Mpata Wanu wa Mtima , zomwe mukuganiza kuti mukuzigwiritsa ntchito kapena njira zina . Mitundu yosiyanasiyana ya ntchitoyi ikuphatikizapo:
  • Maphunziro opitiriza. Mtundu woterewu ungakhale ngati kuyenda kapena kuthamanga paulendo wa mphindi 20-60. Mtundu woterewu ndi wabwino kumanga chipiriro ndi kuimika thupi. Chitsanzo: 45-Minute Cardio Endurance Workout
  • Kupatula maphunziro. Ntchitoyi imaphatikizapo kusinthasintha machitidwe ochita masewera olimbitsa thupi komanso otsika kwambiri komanso kumathandiza kukonza mphamvu ya aerobic ndikuwotcha mafuta owonjezera. Iyi ndiyo njira yabwino yothetsera pulogalamu yoyendetsa ntchito (mwa kusintha njira zoyendetsera ndi kuyendetsa) kapena kulimbikitsa chipiriro mwamsanga. Chitsanzo: Maphunziro Oyamba Oyambira
  • Maphunziro a dera. Ndi mtundu woterewu, mumayendayenda mndandanda wa zotsatizana, wina ndi mzake, opanda pang'ono kapena osapumula pang'ono. Izi ndi zabwino mukakhala ndifupipafupi pa nthawi ndipo mumafuna kugwira ntchito mwakhama. Chitsanzo: Kutsegulira kwapamwamba kwa Cardio Blast Workout
• Kuchita nthawi yaitali . Kuchita masewera olimbitsa thupi kufikira liti, kudzakhalanso, kumadalira zolinga zanu, msinkhu wa thupi lanu ndi nthawi yochuluka yomwe muli nayo. Pa zolinga zambiri, mukufuna kuwombera mphindi 20, koma kugwira ntchito zosiyanasiyana ndi njira yabwino yosunga thupi lanu.

Kuti mudziwe zambiri pazinthu zosiyanasiyana, pitani ku Cardio 101 .

Chilichonse chimene mungasankhe, onetsetsani kuti:

• Khalani ndi cholinga. Musangomangoganizira chabe koma muzindikire zomwe mukuyesera kuchita. Kodi mukufuna kupita mofulumira kuposa momwe munachitira poyamba? Pitani nthawi yayitali? Onetsetsani kuti ntchito yanu imakwaniritsa cholinga chimenecho.
• Zosiyanasiyana. Sungani ntchito zosiyana siyana (yesani nthawi yopuma yochita masewera olimbitsa thupi tsiku lotsatira) ndi ntchito zosiyana kuti musamapanikizidwe.
• Dziwani nokha. Osangowonongeka, koma m'malo mwake, fufuzani nokha panthawi yonse yopuma masewera kuti muwone momwe mukuchitira komanso ngati mukugwira bwino ntchito.

Mphamvu Yophunzitsa

Pokhudzana ndi kuphunzitsa mphamvu, lamuloli ndilogwiritsira ntchito magulu anu ammimba mobwerezabwereza pawiri kuti mupindule kwambiri. Koma, kupyola apo, momwe mungakhalire pulogalamu yanu idzadalira zolinga zanu ndi msinkhu wanu.

Zinthu zofunika kwambiri zokhudzana ndi mphamvu zanu zimaphatikizapo:

• Mtundu wa masewera olimbitsa thupi . Mukhoza kusankha thupi lonse, nthawi yogawikana (mwachitsanzo thupi lapamwamba tsiku limodzi, thupi lochepa lotsatira) kapena ngakhale gawo limodzi patsiku. Ngati ndinu oyamba, kuyambira pulogalamu yabwino ndi yabwino kwambiri ndipo ngati muli ochepa pa nthawi, mungasankhe chizoloŵezi chogawidwa ndikuchichita limodzi ndi cardio yanu.
• Zochita zolimba . Gawo lotsatira ndi kusankha zosankha zomwe mungachite ndi mtundu wa kutsutsa komwe mungagwiritse ntchito. Pokhudzana ndi kusankha masewero olimbitsa thupi, onetsetsani kuti mukuwongolera magulu anu onse amtunduwu ndikuyesera kuchita maulendo ambiri kuti muwone bwino. Kukaniza, mungasankhe zolemera zapadera, makina, kukakamiza magulu, zingwe kapena kusakaniza zonsezi pa zochitika zosiyanasiyana zolimbitsa thupi.
• Gwiritsani ntchito kulemera kokwanira . Kulakwitsa kwakukulu komwe ndikuwona pazochita masewera olimbitsa thupi sikugwiritsa ntchito kulemera kokwanira. Ngati ndinu oyamba, ndi bwino kuganizira mawonekedwe musanayambe mwamphamvu. Koma, ngati muli ndi zodziwa zambiri, gwiritsani ntchito kulemera kokwanira kuti mutha kukwaniritsa nambala yomwe mukufuna. Werengani zambiri .
• Sankhani mapepala ndi mateti . Ndimabuku angati omwe amakupatsani, ndikudalira zolinga zanu. Pofuna kumanga minofu, kawirikawiri zimakhala zitatu kapena zinai zapadera 6-10; Kwa minofu ndi kupirira, 2 kapena zina zambiri za 8-12 reps; ndi kupirira, 2 kapena zina zambiri za 12-16 kachiwiri.

Mofanana ndi cardio yanu, yikani mphamvu zanu kuti mukwaniritse zolinga zanu ndikuziganizira pa nthawi yopuma. Mwachitsanzo, ngati mukugwira ntchito yolimbitsa thupi ndi kulemera kwa thupi, mungafune kuyamba ndi chizoloŵezi cha thupi masiku 2-3 pa sabata ndi zochitika zingapo pa gulu la minofu. Ngati mukuyesera kumanga minofu, mungasankhe nthawi yogawidwa kuti mupereke minofu iliyonse yomwe ikufunika.

Kumbukirani kuti simusowa kuchita maphunziro a cardio ndi mphamvu. Anthu ambiri amachita chimodzimodzi pamasewero omwewo kapena tsiku lomwelo kuti asunge nthawi ndikuyenerera zonse. Kuti mudziwe zambiri momwe mungakhalire pulogalamu yanu, onani mafunso anga pa cardio ndi mphamvu zamaphunziro .

Tsopano pakubwera gawo lopambana la ntchito yonse - yozizira pansi. Iyi ndi nthawi yofunika kwambiri kwa thupi chifukwa chozizira pansi:

• Amathandizira kuthamanga kwa mtima ndi kupuma kupepuka pang'onopang'ono
• Zimathandiza kupewa chizungulire kapena kutaya, zomwe nthawi zina zimachitika pamene maseŵera olimbitsa thupi amasiya mwadzidzidzi ndipo madzi amagazi mumilingo
• Amalola minofu yanu kuti igwirirenso ndikukonzekeretsanso ntchito yotsatira
• Amathandiza minofu yanu kuchotsa zonyansa monga lactic asidi
• Ikuthandizani kuti mutsirizitse ntchito yanu pazolemba zabwino

Ngakhale kuti nthawi zambiri nkhuni ndi gawo lopambana, anthu ambiri amapumula chifukwa amatha nthawi kapena amatha kuthamanga ndipo amapeza kuti ali okonzeka kusuntha. Koma kudzilola nokha nthawiyi kudzakuthandizani kuti thupi lanu likhalenso ndipo kuchira kumeneku kukuthandizani kuti mukonzekere ku gawo lotsatira. Tangotsala mphindi zingapo kumapeto kwa ntchito yanu (makamaka cardio Workout) kuti muchite izi:

1. Lowani pansi . Monga momwe mumatenthetsa, mukamaliza mapeto anu, pang'onopang'ono mulole kuti mtima wanu uchepetse.
2. Pitirizani kusuntha . Dzipatseni nokha mphindi zisanu kuti mupite, makamaka ngati mwakhala mukuchita masewera olimbitsa thupi.
3. Yambani . Pitirizani kusunthira mpaka mutatuluka thukuta ndipo khungu lanu limakhala lokongola. Gwiritsani ntchito nthawiyi kuti mutenge madzi ndi kubwezeretsanso.
4. Tambani . Mukakhala utakhazikika, ino ndi nthawi yabwino kwambiri yowonjezera minofu yomwe mwagwiritsa ntchito panthawi yopuma. Kutambasula kungathandize kuchepetsa thupi ndi kuwonjezera kusintha. Onetsetsani kuti mukugwira mbali iliyonse kwa masekondi 15-30. Zowonjezera zina zimaphatikizapo:
   • Chotsani Quad
   • Triceps Kutambasula
   • Mphindi Yokongola
   • Lembani Lat
5. Thirani mafuta . Idyani zakudya zopatsa thanzi pafupi ndi mphindi 30-60 mutatha kugwira ntchito kuti muthandize thupi lanu kubwezeretsa malo ogulitsira magetsi ndikuyamba kukonza thupi. Akatswiri ambiri amalimbikitsa chinthu china ndi ma carbs ndi mapuloteni monga yogurt, smoothie kapena theka la sandwich ya Turkey. Muyeneranso kuonetsetsa kuti mumamwa madzi ochuluka mutatha kugwira ntchito.

Mungagwiritsenso ntchito nthawiyi pochita masewera olimbitsa thupi, zomwe zimalimbikitsa kusintha, kulingalira, ndi kukhazikika. Pogwiritsa ntchito thupi lanu kudzera mu galu , ng'ombe ndi msilikali mungathe kutambasula ndi kutulutsa. Mapeto ndi mtembo kuti mupereke thupi ndi malingaliro anu maminiti pang'ono kuti muzisangalala momwe mumamvera. Zochita zambiri za Yoga-Pilates.

Kuchita Zinthu Mogwirizana

• Kupumula Kutambasula pa mpira
• Thupi Lathuli Likutsegula
• Kuphwanya Thupi Lonse
• Ndakhala pansi kumbuyo, khosi ndi mapewa

Fufuzani Ntchito Zanu

Kupeza nthawi yopenda gawo lililonse lamasewero anu kungakuthandizeni kudziwa komwe mukuyenera kuganizira kwambiri. Kodi ndi zophweka kuti muthe kuyamba ndi zovuta kuti mupitirize? Ngati ndi choncho, mukhoza kuyesa ntchito zosiyanasiyana kapena kupanga zochitika zanu m'njira zatsopano kuti zitheke kumaliza. Ngati muli ndi nthawi yovuta yoyambanso, yang'anani mphamvu zanu pazomwe mungachite kuti chigawochi chikhale chosavuta kukwaniritsa. Musaope kuyesera ntchito yanu kuti mupeze zomwe zikukuyenderani bwino.

> Zotsatira:

> American Council on Exercise. Buku la ACE Personal Trainer, Edition 3 . San Diego: American Council on Exercise, 2003.

> Shellock FG, Prentice WE. "Kutenthetsa ndi Kuwongolera Kulimbitsa Thupi la Kugonana ndi Kupewa Zowononga Masewera." Masewera a Masewera. 1985 Jul-Aug; 2 (4): 267-78.