Chimodzi mwa zovuta kwambiri poyambitsa pulogalamu yochita masewera olimbitsa thupi ndikupanga chisankho chochita izo. Kawirikawiri, pali chinachake chokulimbikitsani kuti mupange kusintha pamoyo wanu.
Mwinamwake inu munayesapo mathalauza ndipo iwo anali olimba kwambiri kapena mwinamwake muli ndi chinachake chomwe chikubwerako - Kusonkhana kwa sekondale, ukwati, kapena chochitika china pamene inu mungakhoze kuwawona anthu omwe inu simukuwawone kanthawi.
Zirizonse zomwe ziri, inu mukulimbikitsidwa, ndinu okondwa ndi malingaliro a zatsopano, zochepa zomwe inu muli nazo zokwanira kuti zikulimbikitseni inu.
Ndiye mbali yovuta imabwera mkati. Mukuyamba kuti? Kodi mumapanga bwanji ndondomeko yomwe mukudziwa kuti idzakugwiritsani ntchito?
Ndipo mukamatero, mumatsatira bwanji?
Pali zambiri zambiri kunja uko, zingakhale zosokoneza kwambiri kuti mudziwe kumene mungayambe.
Bukuli lotsogolera mwamsanga la masiku 30 limapangitsa kuti mutha kulingalirapo, ndikukupatsani dongosolo lotsogolera polojekiti yanu yomwe ingakuthandizeni kuti muyambe kuyenda bwino, kuti mukhale ndi thanzi labwino komanso kuti mutaya thupi.
Kuyambapo
Kukonzekera ndi kukonzekera ndikofunika pamene mukuyamba ndi kuchita masewera olimbitsa thupi, koma kuti mupambane, mukufunikanso kuwonjezeka.
Kuwonjezeka kumene mungapange, ndi kosavuta kuti mukhalebe olimbikitsidwa ndipo kukulako kukubwera ndi kuchitapo kanthu. Ndizosangalatsa kuganizira zolinga zanu zolemetsa , kuganizira zolimbikitsa komanso kuchita khama lanu.
Njira zoterezi zimagwira ntchito panthawi yonseyi.
Komabe, pali chinachake choti chiyanenedwe pochitapo kanthu tsopano, musanaganizire mozama kwambiri ndikukupatsani mphamvu. N'zosavuta kugwiritsa ntchito nthawi yambiri kufufuza, kuwerenga, ndi kufufuza m'malo mochita masewera olimbitsa thupi.
Bukhuli la masiku ofulumira la masiku 30 limakupatsani inu njira yotereyi ndi ntchito zosavuta, zomwe zikuthandizani kuti mupeze bwino mwezi wanu woyamba wa masewera olimbitsa thupi.
Gawo 1: Lembani Zomwe Mukuchita
Izi siziri zofunikira, ndithudi. Anthu ena angafune kufufuza manambala awo, makamaka ngati cholinga chanu ndi kulemera. Kulingalira pamlingo ndi njira imodzi yowonera zomwe mukupita, koma kutenga miyeso yanu kukupatsani zambiri zambiri.
Mwachitsanzo, mwina mukhoza kutaya masentimita ngakhale kuti kulemera kwanu sikusintha. Zikatero, kufufuza mayeso anu masabata angapo kungakuuzeni ngati, mukutanthauza kuti mukuchepa.
Khwerero 2: Pezani Chitsimikizo cha Dokotala Wanu
Ngati muli ndi zovulazidwa, matenda kapena zikhalidwe kapena muli ndi mankhwala alionse, kambiranani ndi dokotala kuti muwone kuti ndi bwino kuchita masewera olimbitsa thupi. Mankhwala ena angakhudzidwe kwambiri ndi mtima wanu, choncho ndikofunika kudziŵa momwe zingagwirizane ndi ntchito yanu.
Khwerero 3: Konzani Ntchito Yanu
Mapulogalamu a cardio omwe amaphatikizidwa mu pulogalamuyi akukonzedwa kuti ichitidwe pa makina onse a cardio. Ngati mukufuna zinthu zina (mwachitsanzo, kuyendetsa njinga, mavidiyo, mafilimu olimbitsa thupi, magulu olimbitsa thupi ), sankhani chinthu china chotsatira .
Kuti mugwiritse ntchito mphamvu, mufunikira zida zina:
- Zojambula zosiyanasiyana zolemera - Zochita zina zimafuna zolemera kwambiri zomwe ena amafunikira kuunika kapena kulemera kwake. Yesetsani kukhala ndi malingaliro osiyanasiyana. Kwa amayi, 3 mpaka 12 kapena 15 lbs ndi, kwa amuna, 5 mpaka 20 kapena kuposa lbs.
- Mpira wa masewera olimbitsa thupi
- Chikwama
Zidzathandizanso kuphunzira zofunikira za kuphunzitsa kulemera, makamaka momwe mungasankhire kulemera kwanu .
Gawo 4: Yoyamba Yoyambira Pulogalamu ya Cardio
Sankhani makina a cardio (treadmill, elliptical, bicycle, stairstepper, makina oyendayenda , ndi zina zotero), yikani pa njira yopangira mauthenga ndikupeza kuyenda kwanu.
Pogwiritsa ntchito masewera olimbitsa thupi, mumasintha maimidwe (kutsalira, kuthamanga, kukana, mphambano, etc.) maminiti angapo kuti mugwire ntchito yochepetsetsa , kumapeto ndi kuzizira komanso kugwiritsa ntchito tchati chodziwika kuti mugwire ntchito ankanenapo zowonjezera.
Ntchitoyi imapangidwa kuti ingodziwa mmene cardio imamvera thupi lanu.
Khalani omasuka kusintha zosintha ndikukonzekera kuti mupange zomwe mukufunikira.
- Mphindi 5 - Tenthetsani pafupipafupi paulendo wopita patsogolo: 4
- Mphindi 5 - Baseline: Kuwonjezereka, kuthamanga ndi / kapena kukana kotero kuti mumangokhala kunja kwa malo anu otonthoza, koma mumatha kulankhula. Ntchito Yodziwika: 5
- Mphindi 2 - Lonjezerani kukwera kwanu, kukana ndi / kapena mphambano mpaka mutagwira ntchito zovuta kuposa zofunikira. Ntchito Yodziwika: 6
- Mphindi 3 - Pewani kugwedezeka kwanu, kukana, mphambano kapena msinkhu kubwerera kuyambira. Ntchito Yodziwika: 5
- Mphindi 1 - Lonjezerani kukonda kwanu, kukana ndi / kapena mphambano mpaka mutagwira ntchito molimbika kusiyana ndi mzere. Ntchito Yodziwika: 6
- Mphindi 4 - Pewani kutsalira, kukana, mphambano ndi / kapena msanga kubwerera ku msinkhu woyenera. Ntchito Yodziwika: 4
Total Workout Time: Mphindi 20
Kulimbitsa Thupi
Pambuyo pochita masewera olimbitsa thupi, gwiritsani ntchito 8 Thupi Lonse Loyenda .
Muli ndi tsiku lanu loyamba, tsopano ndi nthawi yokonzekera sabata yanu yoyamba. Pano pali lingaliro la momwe mungakonzekerere ntchito yanu ya cardio ndi mphamvu.
Mlungu Wanu Woyamba
Tsiku 1
Tsiku 2
Kuphunzitsa Kwamphamvu Kwamphamvu
Pulogalamuyi, mutha kuchita chimodzi mwazigawo khumi ndi zisanu (15) zomwe mwalembazo pansipa, kupumula mwachidule pakati pa zochitika monga mukufunikira. Pitani ku Basic Total Strength Strength kuyesetsa mwatsatanetsatane kwa zochitika zonse.
- Maseŵera a mpira
- Maungulo Othandizidwa
- Pushups yosinthidwa
- Dumbbell Akubwera
- Zolemba Zachikulu
- Mipukutu ya Bicep
- Pezani Zowonjezera
- Kuphwanya pa mpira
- Zotsatira Zobwerera
Kumbukirani kuti ndi zachilendo kuti mukhale opweteka mutatha kukweza zolemera nthawi yoyamba, kapena ngati mutakhala nthawi yaitali. Ngati mukumva kuti mukuvutika kwambiri tsiku lotsatira, mungafunike kutenga tsiku lina lopumula ndikubwerera kuntchito yanu nthawi yotsatira.
Tsiku 3
Lero inu mudzachita zomwezo 20-Minute Cardio monga tsiku la 1, mutsogoleredwa ndi thupi la pansi likuphatikizidwa mu gawo la Lower Body Stretching Workout .
Tsiku 4
Kuchita masewera olimbitsa thupi lero, mutha kupyola muzifukwa zotsatirazi, mutagwira mpweya uliwonse wa 3-5. Onani malangizo otsogolera otsogolera pa Morning ndi Evening Yoga .
- Yimilirani Yang'anani
- Moni Zaulendo
- Kukhalanso Kumbuyo
- Msilikali I
- Warrior II
- Triangle yosinthidwa
- Mphuno Yamphepete
- Thupi Lenga
Tsiku lachisanu
Ntchitoyi lero ikuphatikizapo Basic Strength zomwe munachita pa Tsiku 2. Monga kale, pangani 1 peresenti ya 15 kubwereza pa ntchito iliyonse, kupuma mwachidule pakati pa zochitika monga mukufunikira. Ngati mukumva kuti ndi kosavuta, nthawi zonse mukhoza kuwonjezera zina kapena kugwiritsa ntchito zolemetsa zolemetsa.
Tsiku 6
Kujambula kwa cardio lero kumaphatikizapo kusinthasintha ntchito (kugwira ntchito mwakuya) ndi mapumulo opuma pogwiritsa ntchito Tchati Chodziwika Chodziwika kuti muwone momwe mukuchitira. Ntchitoyi ingakhoze kuchitidwa pa makina onse a cardio. Pitani ku Ntchito Yoyamba Yoyambira kuti mudziwe zambiri.
- Mphindi 5 : Tenthetsani mofulumira. Ntchito Yodziwika (PE): 4
- Mphindi 3 : Kupatula Mafuta - Kuonjezera kuthamanga ndi kukana / kulowerera ku msinkhu woyenera. PE: 5
- Mphindi : Ntchito - Kuwonjezeka, kukana ndi / kapena mphambano 1-5% kukweza msinkhu. PE: 7
- Mphindi : Kupuma Kuma. PE: 5
- Mphindi 1 : Ntchito Yokhala. PE: 7
- Mphindi : Kupuma Kuma. PE: 5
- Mphindi 5 : Koperani. PE: 4
Pa Tsiku 1, munamaliza ntchito yanu yoyamba. Pakutha sabata 1, mumatha sabata lathunthu la cardio, mphamvu ndi kusinthasintha ntchito ndipo tsopano mwakonzeka kumanga pazomwe mukugwira ntchito pang'onopang'ono zovuta kwambiri.
Kumbukirani kuti ndondomekoyi ndizo ndondomeko zokha. Mungafune masiku ocheperapo, nthawi yotsala, kapena mungafunike kugwira ntchito yofanana kwa sabata. Tengani Tsambali Loyamba la Tsiku la 30 ngati malo oti muyambe ndikukonza ndondomeko kuti izigwirizane ndi zomwe zikukuchitikirani.
Sabata 1
- Tsiku 1 : 20-Minute Cardio
- TSIKU LACHIWIRI : Kuphunzitsa Kwambiri Kwamphamvu
- Tsiku 3 : 20-Minute Cardio
- Tsiku 4 : Yoyambira Yoga
- Tsiku 5 : Mphamvu Yofunika
- Tsiku 6 : Kuthamanga koyamba
Sabata 2
Pa sabata lachiwiri, mupitirizabe ndi ndondomeko yomweyi, koma ndikupita patsogolo ndi kusintha kochepa kochepa kuti musamatsutse.
Kwa cardio yanu, mudzachita zofanana ndi zomwe mwawonjezera pa mphindi zisanu kuti muthe kupirira ndikuwonjezera nthawi yanu yochita masewera olimbitsa thupi. Kugwiritsa ntchito mphamvu zanu kumaphatikizapo masewero omwewo, koma mukuchita masewera awiri a ntchito iliyonse kuti muwonjezere mphamvu.
Sinthani ntchito yoyenera ngati mukufunikira kuti mugwirizane ndi msinkhu wanu ndi zolinga zanu.
- Tsiku 1 : 25-Minute Cardio
- Tsiku 2 : Kuphunzitsa Kwambiri Kwamphamvu - Chitani zochitika zonse pa 2 magawo 15 a kubwereza, kupumula masekondi 20-30 pakati pa maselo.
- Tsiku 3 : Kuthamanga Kwa Oyamba - Mzere 2
- Tsiku 4 : Yoyambira Yoga
- Tsiku 5 : Kuphunzitsa Kwambiri Kwamphamvu - Chitani masewera olimbitsa thupi pa 2 seti 15, kupuma masentimita 20-30 pakati pa maselo.
- Tsiku 6 : 25-Minute Cardio
Sabata 3
Mlungu uno, kusintha kwa ntchito zanu kumakhala kovuta kwambiri pochita masewera olimbitsa thupi, njira yatsopano yowonjezera mphamvu komanso zogawenga za yoga zatsopano.
Mapulogalamu anu a cardio akukwera kuchokera maminiti 25 mpaka mphindi 30 ndipo nthawi yopuma imapangitsa kuti mukhale ndi mphamvu zambiri kuposa kale.
Chizoloŵezi cha mphamvu chimaphatikizapo masewero atsopano ndi zolemera zazikulu. Kumbukirani, ngati kusintha kumeneku kumakhala kofulumira kwambiri, pitirizani kugwira ntchito zomwezo malinga ngati mukufunikira. Akayamba kumva zosavuta, mukudziwa kuti mwakonzeka kupita kuntchito yovuta kwambiri.
- Tsiku 1 : 30-Minute Cardio
- Tsiku 2 : Woyambitsa Wamphamvu Yonse Thupi - Mzere 2 - Chitani ntchito iliyonse pa 1 gawo la 15 kubwereza.
- Tsiku 3 : Kuthamanga Kwa Oyamba - Mzere 3
- Tsiku 4 : Yoga pa mpira
- Tsiku 5 : Woyambitsa Wamphamvu Zonse Thupi - Mzere 2 - Chitani ntchito iliyonse pa 1 gawo la 15 kubwereza.
- Tsiku 6 : 30-Minute Cardio
Sabata 4
Ndi masabata atatu ogwiritsira ntchito pansi pa lamba wanu, mumasunga ndondomeko yanu yakale ndi kusintha pang'ono kuti zinthu zisangalatse.
Mudzapitirizabe kugwira ntchito yanu yokhala ndi mphindi 30, koma yesetsani nthawi yatsopano yomwe ikuphatikizapo kusintha nthawi zonse panthawi yopuma.
Mphamvu zanu zolimbitsa thupi zimakhala zofanana, koma inu muwonjezerapo sekondi yachiwiri kutsutsana ndi minofu yanu ndikupitilira patsogolo.
- Tsiku 1 : 30-Minute Cardio
- Tsiku 2 : Woyamba Kulimbitsa Thupi Lonse - Mzere 2 - Chitani masewera awiri pa mapepala khumi ndi awiri, kupumula masekondi 20-30 pakati pa
- Tsiku 3 : Kuyambira Phunziro - L even 3
- Tsiku 4 : Yoga pa mpira
- Tsiku 5 : Woyambitsa Wamphamvu Mphamvu Zonse - Mzere 2 - Chitani ntchito iliyonse pa 2 seti 15, kupumula masentimita 20-30 pakati pa seti.
- Tsiku 6 : 30-Minute Cardio
- Tsiku 7: Tsatirani Kupita Patsogolo - Ino ndi nthawi yabwino kulembera mayeso anu ndi ziwerengero zina zofunika kuti muone ngati mukupita patsogolo.
Sabata 5 ndi Pambuyo
Ndili ndi masabata anayi ogwiritsidwa ntchito, ndizofunika kuti mupitirize kuthamanga kumene mwagwira ntchito mwakhama kuti mupange. Zotsatira zotsatirazi zidzakuthandizani kupitiriza njira yanu yatsopano yopanga zozizwitsa kukhala zofunika kwambiri pamoyo wanu.
Kuchokera pano, muyenera kukhala ndi lingaliro la momwe thupi lanu limayankhira pazochita zolimbitsa thupi komanso momwe mungagwiritsire ntchito, mwathupi ndi m'maganizo.
Ndibwino kuti mupitirize kuchita zolemba zolimbitsa thupi kuti muthe kuyang'ana ntchito yanu ndikupeza momwe mumaonera zinthu. Kudziwa nthawi yokakamiza ndi nthawi yoti mubwerere ndi chinthu chomwe mumaphunzira ndi chokumana nacho.