Pankhani yochita masewera olimbitsa thupi , pamakhala zochepa zomwe zimapangitsa mtima wanu kutha, kuchokera pa makina kupita ku masewera olimbitsa thupi, kuchokera ku ntchito zakunja kuti mugwirizane ndi magulu olimbitsa thupi.
Chinthu chimodzi chofunika kuganizira, pakuganizira za cardio workouts, ndi zotsatira za zochitika zanu. Zotsatira zake zikhoza kukhala ndi ... zazikulu ... zokhudzana ndi kuchuluka kwa makilogalamu omwe mumayaka, osati zokhazo, zotsatira za zochitika zanu zimakhudza momwe mafupa anu alili amphamvu.
Mfundo Zowona Zotsatira
Pali zovuta zosiyanasiyana:
- Zosasokoneza , pamene mapazi anu samachoka pansi (monga kusambira kapena wophunzitsa elliptical )
- Kutsika pang'ono , komwe kumafuna ntchito zomwe phazi limodzi lidali pansi (ngati kuyenda)
- Kuthamanga kwakukulu , kumene mapazi onse awiri ali pansi panthawi yomweyo (monga kuthamanga kapena plyometrics )
Zochita masewera olimbitsa thupi ndi imodzi mwa njira zowonjezera zowonjezera ma calories chifukwa chosavuta kuti mtima wanu ufike pamene mukudumphira mozungulira. Zochita zolimbitsa thupi zimalimbikitsanso mafupa. Akatswiri amadziwa kuti mafupa amatha kupanikizika, monga kugwira ntchito kwakukulu, kumawathandiza kuwonjezera misala.
N'chimodzimodzinso ndi momwe maphunziro amphamvu amathandizira minofu yambiri. Mukasunga minofu yanu kukaniza, iwo amakula kwambiri poyankha.
Kuchita masewera olimbitsa thupi si kwa aliyense, ndithudi. Sikuti aliyense amasangalala ndi chikhalidwe chamtundu wa zinthu monga kulumphira kapena kulumphira, ndipo, ndithudi, sizinthu zonse monga mtundu woterewu.
Komabe, ngati mungathe kugwira ntchito mwakuya, mungapeze kuti mukupeza zotsatira zabwino zolemera.
Phindu la Kuchita Zovuta Kwambiri
Ngati muli pa mpanda, pali zifukwa zomveka zowonjezeretsa masewera olimbitsa thupi kuntchito yanu yachizolowezi, ngakhale pangokhala panthawi imodzi.
Zochita zolimbitsa thupi:
- Zimathandiza kuti minofu yanu ikhale yambiri
- Zimapangitsa kuti mtima wanu ufulumire mofulumira kwambiri kotero kuti muwotchere zochuluka zamakono panthawi yochita masewera olimbitsa thupi
- Kulimbitsa kukhazikika kwanu , kulingalira, ndi kugwirizana
- Amalimbitsa mtima wanu ndi mapapo
Chikumbumtima cha Kuchita Zovuta Kwambiri
Ngakhale pali zinthu zabwino zokhudzana ndi masewera olimbitsa thupi, sikuti nthawi zonse mumakhala maluwa ndi agulugufe. Anthu ambiri omwe sangathe kuchita masewera olimbitsa thupi amadziŵa, koma zina mwazinthu zikuphatikizapo:
- Kuchita masewera olimbitsa thupi kwambiri popanda kuphunzitsidwa molakwika kungapangitse kuvulala kwambiri.
- Zingakhale zopweteka kwa anthu omwe ali ndi mavuto a mgwirizano kapena nyamakazi
- Kuthamanga kwakukulu kumayenda ngati kuthamanga kungayambitse kuwirikiza kawiri kawiri kulemera kwake kwa thupi, komwe kungawononge mafupa, mitsempha kapena matope omwe ali ofooka kale kapena ovulala
- Zingakhale zovuta kwa anthu omwe ali olemera kwambiri kapena olemera kwambiri
Zochita Zapamwamba Zomwe Zimayesa
Nthawi zonse mungayesetse kuchita masewera olimbitsa thupi monga kuthamanga, koma mungapewe kuthandizira nthawi zonse powonjezerapo zochitika zapamwamba zowonjezereka kwambiri. Yesani kusankha zina mwa zotsatirazi ndikuziwonjezera nthawi zonse panthawi yopuma:
- Kudumpha Mbanda
- Kuthamanga Jack
- Kuthamanga Kumalo
- Mabomba
- Kudumpha kwa Squat
- Froggy Jumps
- Mbali Kumbali Kudumpha Mapulogalamu
- Kuthamanga Kwambiri
- Plyojacks