Ndani safuna tizilombo tolimba ndi toned? Kodi mwakonzeka kuti muyambe kuyendetsa maloto anu?
Ntchitoyi imaphatikizapo masewera olimbitsa thupi omwe amachititsa kuti thupi likhale lopweteka kwambiri. Sinthani masewero olimbitsa thupi lanu kuti mukhale oyenerera komanso onetsetsani kuti mukusangalala ndi ma cardio kapena masewera olimbitsa thupi. Chitsanzo cha mafilimu a cardio akuyenda mofulumira kwambiri pamtunda wopangira mapepala kapena pogwiritsa ntchito mphunzitsi wotchedwa elliptical kapena mphindi zisanu ndi ziwiri.
Zimene Mudzafunikira Pochita Maphunziro a Boma
Mudzasowa gulu lochita masewera olimbitsa thupi kapena thaulo, sitepe kapena nsanja, zopopera komanso mpira wa masewera olimbitsa thupi . Mukhoza kuchita masewera olimbitsa thupi kunyumba kapena ku masewera olimbitsa thupi.
Mmene Mungapangidwire Momwe Mungapangidwire
- Kwa Oyamba Kuyamba : Khalani 1 pa 8-12 zobwereza za ntchito iliyonse popanda kulemera kapena kulemera kwake.
- Kwa Zomangamanga : Kodi ma seti awiri a 8-12 amatsitsimutsa pogwiritsa ntchito zolemetsa kuti mutsirize nambala yomwe mukufuna.
- Zowonjezereka : Gwiritsani ntchito maselo 3 kapena kupitilira 8-12 mobwerezabwereza, pogwiritsa ntchito kulemera kokwanira kuti mutsirize nambala yomwe mukufuna.
1 - Wothandizira Squat
Lembani bulu kapena thaulo pozungulira chinthu cholimba patsogolo panu, mapazi a chiuno-m'kati mwake, musalowemo. Gwirani gululo ndi kuwerama mawondo ndikuchepetsani mu squat (osachepera 90 madigiri). Gwiritsani ntchito zidendene ndi kufinya chikhomo chokweza mmwamba kuti muyambe.
2 - Mphindi imodzi yokha
Ikani phazi labwino pa 12-14 "nsanja ndi kugugulira mwendo wamanzere, mutakhala kumbuyo kwa bondo (kumbuyo kumbuyo). Sambani kudutsa chidendene chakumanja kuti mutulukire pamene mukupukuta pang'onopang'ono kukweza dzanja lanu lakumanzere kumbuyo kwanu masentimita angapo. Gwirani zitsulo kuti musakane .
3 - Imodzi Yotayika Yotsalira
Imani kumanzere kumanzere ndikuweramitsa mwendo wakumanja kapena muupumire pa mpira pambuyo panu (monga momwe mukusonyezera). Kuyika ziboliboli kutsogolo kwa ntchafu, kumapeto kuchokera m'chiuno ndi kutsika pansi mpaka pansi, kulemera kwapafupi ndi miyendo, ndi kuima pakatikati. Finyani phokoso ndi zowombera kuti mubwerere mpaka pakati pa ntchafu. Gwiritsani kumbuyo kumbuyo, kubwerera mmbuyo ndi mapewa kumbuyo.
4 - Ham akukwera pa mpira
Lembani pansi ndi kuika phazi lamanja pa mpira (kapena pa sitepe), bondo likuwerama, ndi kukweza mwendo wakumanzere mmwamba. Pewani cholimba, finyani chingwe ndi phokoso kuti mutuluke pansi, muthamangitse mwendo wakunja kupita kumwamba. Pansi kumbuyo mpaka chiwombankhanga chimangokhala pansi.
5 - Chophimba Chotsitsa Chotsitsa Chala cha Leg
Kuphatikizira ku mpando , kuwerama mpaka pansi mpaka madigiri 90. Kusunga thupi lolunjika, kwezani mwendo wokhotakhota kumbali momwe mungathere. Lowani ndi kubwereza.
6 - Lunge pa mpira
Lembani bwino mpira (kapena sitepe) kumbuyo kwanu ndikuweramitsa bondo, kutsogolo pang'ono. Finyani pazitsulo kuti mubwerere mmbuyo, kuonetsetsa kuti bondo liri kumbuyo kwachitsulo ndi thumba ndilolunjika, salowemo. Konzani mpira ngati mukufunika kuti mugwiretse ntchito bondo lanu kumbuyo.