Khalani Olimba Kuti Mutenge Phukusi Lanu
Kutenga katundu wambiri kumbuyo kwa maulendo ambirimbiri oyendayenda kapena chikwama choyendayenda ndi chinachake chimene timachita pofuna kusangalatsa - pokhapokha mutakhala usilikali , ndithudi. Koma ngakhale zotsatilazi zikuthandizani kukonzekera zovuta za moyo wankhondo.
Mulimonsemo, muyenera kukhala okonzedweratu ku katunduwu kapena kungakhale tsiku lalitali kwambiri komanso losasangalatsa - ndiyeno muyenera kutero tsiku lotsatira.
Ngakhale kulola mapaketi oyenera kugwiritsira ntchito, phukusi la 30 mpaka 40 phukusi lovala zovala, chakudya, mahema, zikwama zogona, zitovu ndi zina zilizonse zomwe mukuganiza kuti n'zofunikira pazomwezi, ndizovuta kuti mugwire pamapewa anu ndi kumbuyo kumbuyo.
Ndayendayenda m'malo ambiri, kuchokera ku nkhanu ndi chipale chofewa cha msasa wa Everest ku nkhalango za Sumatra ndi zakutchire za ng'ona zomwe zimadutsa ku North Queensland. Pano pali zomwe ndikupereka kwa anthu oyambira ndi zakwam'mwamba kuti mukhale oyenerera ndi kukhala ndi chidziwitso chabwino osati chokhumudwitsa.
Maphunziro olimbitsa thupi, maphunziro a cardio , ndi kuchita ndi paketi pamsana wanu adzakufikitsani mu chikhalidwe chokwanira cha ulendo wobwerera.
Magulu Amtundu Wapatali omwe Amathandiza Phukusi
Zonsezi, kunyamula katundu wolemera kumbuyo kumabweretsa minofu yambiri, kuphatikizapo za mkono ndi mapewa amene mumagwiritsa ntchito kuponyera paketi kumbuyo. Pano pali chidule.
Ngati simunaphunzitsepo zolemetsa , poyamba, pulogalamu yoyamba yochita masewera ndi yoyambira.
- Mukufunikira mitsempha yamphamvu yotchedwa trapezius, minofu yomwe imachoka pansi pa khosi. Apa ndi pamene khosi la mapepala limakhala. "Misampha" yodalirika imathandiza kupeŵa kupweteka. (Theoretically, kuchuluka kwa kulemera kumayenera kutengedwa m'chiuno, koma sikugwira ntchito nthawi zonse, malingana ndi mapangidwe apake ndi mawonekedwe a thupi.)
- Minofu ya m'mimba yogwira ntchito mwakhama kuyesa kukhazikitsa phukusi pamene mukupotoza ndi kutembenuka; muyenera kukhala ndi ABS yabwino .
- Minofu ya kumtunda ndi kumbuyo kumangokhalira kugwirizanitsa kukhazikitsa phukusi pang'onopang'ono, makamaka ndi katundu wolemera kwambiri. Oyendetsa alendo ndi othandizira zojambula kawirikawiri amatenga ululu wowawa pakati pa mapewa.
- Pansi kumbuyo kumatenga nyundo yosakweza katundu ndi kupotoza kwa mitsempha yotsalira pambuyo pake pakakwera paketi kumbuyo.
- Paphewa la mkono womwe mumagwiritsa ntchito kutsegula ndi kutulutsira paketiyo ndi yofunika kwambiri chifukwa imagwira ntchito zambiri pazingwe zachilendo. Chombo cha rotator pamapewa makamaka chiopsezo ku katundu wambiri.
- Ndipo potsirizira pake, mumachirikiza zolemetsa zonsezi pa miyendo iwiri ndipo nthawi zambiri mumayenera kugweta ndi kuima ndi paketi kumbuyo kwanu. Miyendo yolimba , makamaka ntchafu, zimapangitsa kusiyana kwa ubwino ndi chisangalalo cha kubwezera.
Ndizovuta kwambiri kusanthula minofu ndi mphamvu zonyamula katundu wolemera. Tsatirani ndondomeko ya oyambayo ndi pulogalamu yapamwamba kwambiri yochita masewera olimbitsa thupi ngati mukufuna kukhala amphamvu pakuyenda ndi kubwezera.
Aerobic Fitness
Tsopano kuti muli ndi thupi lothandizira phukusilo mukufunikira kuti thupi lanu likhoze kutalika.
Kulemera kwa maphunziro kudzakupatsani zina mwazo koma sizidzakupatsani chipiriro champhamvu kwa maola ochuluka kuti pulogalamu yabwino ya cardio aerobic idzakupatseni. Muyenera kufika pamtunda wopalasula kapena njinga kapena kunja kwa msewu ndikuwombera mtima kwa mphindi 30 mpaka 45 kangapo mlungu uliwonse.
Chitani, Chitani, Chitani
Ngati mukufuna kupita nthawi yaitali ndi phukusi, ndipo simunagwiritsepo ntchito kale, ndikofunika kuti muzizoloŵera kumverera; ndipo palibe chomwe chidzakukhudzani inu phukusi lalikulu kumbuyo kumbuyo kuposa momwe mukukumvera.
Yambani ndi kulemera kochepa ndi kutalika kwa maulendo ndipo pang'onopang'ono muwonjezere kulemera kwakeko ndi kutalika kwake.
Phatikizani pulogalamu yolemera ndi ya cardio ndipo mwamsanga mudzakonzeka bwino kuti mutengepo mwayi uliwonse. Sangalalani ndi ulendo.