Ngati mukufuna kukhala ndi mapewa abwino, mudzafunika majeremusi abwino, mafuta abwino, ndi masewero olimbitsa thupi omwe amakuthandizani kumanga minofu, yamphamvu. Zochita zamapiko monga makina opitilira pamwamba ndi kukweza kwasakasa ndizabwino, koma pali ntchito za cardio zomwe zingathandizenso ntchito ndikupanga mapewa anu.
Ntchito Zochita Zabwino M'thupi Lanu Lomtali
Ntchito zambiri za cardio zimaganizira za thupi la pansi pomwe zimanyalanyaza minofu yofunika kwambiri ya thupi.
Kuyika mikono yanu kumathandiza sikungakuthandizeni kumangirira, kumathandizanso kuwotcha kwambiri makilogalamu kuti akuthandizeni kuchepa.
- Mphunzitsi Wopangapanga Ndi Mipiringi
Makina a cardiowa akuphatikizapo kumanja kuti athandize kupirira mu thupi lanu pamene thupi lanu liwotcha mafuta owonjezera. - Bokosi / Kickboxing
Kumenya matumba akuluakulu kungathandize kumanga thupi lolimba. Pezani magulu omwe mungaphunzire kuikapo kapena kuyesa mavidiyo omwe mungachite kunyumba. Kickboxing ndichonso kusankha. Kuwonjezera magolovesi olemera kumathandiza kumanga chipiriro mu thupi lanu ndikuwotcha matani a makilogalamu. - Kusambira
Pokasambira, thupi lapamwamba ndilo makamaka lomwe likuyenera kukupangitsani mumadzi. Onjezerani chipangizo chosungira kuti thupi lanu la pansi likhale lokhazikika, ndipo muli ndi mphamvu yopambana. - Thupi Lalikulu Kutsika Mwinamwake mwinamwake makina awa mu masewero anu ndipo mumadabwa kuti amamva bwanji. Thupi Lalikulu lotchedwa Ergometer limakupatsani ntchito yopangira cardio pogwiritsa ntchito thupi lanu lokha. Kuwonjezera kuntchito kapena munthu amene ali ndi vuto lochepa.
- Mitengo Yamtundu
Kuyenda ndi kuthamanga mitengo ndizowonjezera kutentha makilogalamu owonjezera, kuchotsa minofu ndi maondo anu, ndipo, ndithudi, kupereka thupi lanu labwino kwambiri. Gwiritsani ntchito pamene mukuyenda, kuyenda, kukwera, ndi kukwera. - Medicine Ball Training
Mipira ya mankhwala imakumbutsani za vuto la PE kumbuyo kwapamwamba kwambiri, koma apanga kubwerera. Phatikizani maphunziro a mpira wa mankhwala m'ntchito yanu ndikuwotcha mafuta ambiri pamene mukugwira thupi lanu.
- Yoga
Yoga imapanga kupirira ndi mphamvu mu thupi lanu. Bhonasi ndikuti mumamanga mphamvu kwina kulikonse ndikugwira ntchito pa zinthu zofunika monga kulingalira, kukhazikika, ndi kusinthasintha.