Kugwiritsa Ntchito Kuthandiza Kupanikizika

Kodi mumatani mukamavutika maganizo? Ngati muli ngati anthu ambiri, mwinamwake muli ndi thumba losakaniza. Ena ali ndi thanzi labwino, monga kutaya tsiku kapena kusisita, ndipo ena samakhala wathanzi, monga kudya maswiti kapena kumwa mowa kwambiri. Ndibwino kuti mukhale ndi njira zosiyanasiyana zochepetsera mavutowo kotero kuti nthawi zonse mukhale ndi kanthu kena (kupatulapo chips kapena galasi la vinyo) zomwe zimapereka mpumulo.

Kuchita masewera olimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zothetsera nkhawa ndi nkhawa pamene ndikupatsani chidziwitso ndikugwira ntchito pamene mbali zina za moyo wanu zimadzimvera. Ntchitoyi imakupatsani malingaliro atsopano pofuna kuchepetsa nkhawa.

1 - Maphunziro a Pakati

Kuthamanga kwapamwamba kwambiri kwa cardio kumakhala kovuta kuchepetsa kupanikizika chifukwa thupi lanu limatulutsa endorphins, mahomoni abwino omwe amakupatsani mphamvu ndi maganizo anu. Kupititsa patsogolo maphunziro kumathandiza kuthetsa nkhawa mwa kukulolani kugwira ntchito pamtunda wapamwamba kwa nthawi yochepa, kupanga ntchitoyi kukhala yogwira mtima komanso yothandiza.

1. Sankhani ntchito iliyonse yomwe mumakonda (kuyendayenda, kuyenda, etc.)
2. Wotentha kwa mphindi 5-10
3. Kuonjezera mphamvu (kuwonjezera mapiri, kutsamira, kukana ndi / kapena liwiro) kotero kuti mukugwira ntchito pa Level 7-8 pazomwe mukuganiza kuti mukuyesera kwa masekondi 30-60.
4. Pezani mphamvu ndikubwezeretsa kwa mphindi ziwiri kapena zina
5. Bwerezerani mapepala kwa mphindi 20 kapena kuposa

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2 - Dongosolo la Circuit Training

Kodi ndi chinthu chiti chomwe chimakuvutitsani kwambiri pamoyo wanu? Chabwino, mwinamwake apongozi ako ali pa mndandanda wanu, koma kukhala otanganidwa kwambiri kumakhala pamwamba.

Maphunziro a dera angakuthandizeni kusunga nthawi mu ntchito yanu. Pogwiritsa ntchito masewera olimbitsa thupi ndikuyenda mofulumira, mumakhala oyenerera ndikuchitanso zambiri mu nthawi yochepa. Monga bonasi, zozizwitsa zosiyanasiyana zimapangitsa kuti maganizo anu ndi thupi lanu lizigwira ntchito, zomwe zimapangitsa kuti muzichita zosangalatsa.

1. Sankhani masewera 8-10, kusakaniza chigawo chimayenda , monga masewera ndi masewera olimbitsa thupi, ngati kumayenda kumalo kapena mphamvu
2. Gwiritsani ntchito masewera olimbitsa thupi, wina ndi mzake, kwa masekondi 30-60
3. Bweretsani maulendo 1-3
4. Kutsiriza ndi ozizira pansi

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3 - Kuphunzitsa Mphamvu

Simungaganize kukweza zolemera monga njira yochepetsera nkhawa, koma ndi mtundu wina wa masewera olimbitsa thupi omwe amakupatsani mwayi wokhala ndi nkhawa komanso nkhawa. Mukakweza zolemera, simungowonjezera thupi lanu, mumakhala ndi chidaliro komanso mumadzikonda. Mphamvu ndi zamaganizo zoterezi zimapangitsa moyo kukhala wosavuta ndipo izo zokha zimachepetsa nkhawa.

1. Sankhani masewera 8-10 (imodzi pa gulu la minofu) kuchokera ku zitsanzo zotsatirazi:
   • Chifuwa
   • Kubwerera
   • Mapepala
   • Mipira
   • Triceps
   • Miyendo
   • Mph
2. Sankhani kulemera kumene mungakweze 10 mpaka 10 pachithunzi chilichonse
3. Chitani masewera olimbitsa thupi pa 1-2 seti 10-16, ndikuyang'ana mawonekedwe anu
4. Kwezani zitsulo kawiri pa sabata kuti mupeze zotsatira zabwino

4 - Kickboxing

Ngati mumalola kupanikizika kuti musamangokhalira kupuma, mumatha kukwiya komanso kukwiyitsa anthu omwe sali oyenerera (ngakhale kuti amayi omwe anakuchekani pa freeway adakukopani) . Kickboxing ndi yabwino kuti mutulutsire zowawa zanu mwamtendere ndikukhala okhwima, amphamvu komanso olamulira. Zimatenthetsanso makilogalamu ambiri ndikuwonjezera kupirira.

Maganizo oyamba kuyambitsidwa ndi kagawuni:

• Kick, Punch & Crunch
• Malo Otsutsa a Stacey Staehle
• Fufuzani ndi gulu lanu la zaumoyo kapena masewera a masewera a masewera olimbitsa thupi
• Valani nyimbo ndikuphatikizira zikhomo zanu ndi ziphuphu kuti muzichita masewera olimbitsa thupi

5 - Kuyenda

Mukakhumudwa, njira imodzi yochepetsera ndikukhalira moyo wanu wosalira zambiri. Simungathe kusiya ntchito yanu kapena kupatsa ana anu kutali, koma bwanji za ntchito yanu? Mukamaliza kuwerenga, chinthu chotsiriza chimene mukusowa ndi kuchita masewero omwe amafuna kunyamula thumba, kuyendetsa ku masewera olimbitsa thupi ndi kulowera masewero omwe simukuwasangalala nawo.

Kuyenda ndi njira yabwino yochepetsera ntchito yanu pochepetsa kuchepetsa nkhawa. Mukhoza kupuma mpweya wabwino, kuthawa mavuto anu ndikusuntha thupi lanu nthawi imodzi.

1. Valani nsapato zokwera masewera
2. Pita kunja ndikuyamba kuyenda mofulumira
3. Sungulani mapewa anu, manja anu asunthire mu chikhalidwe chachilengedwe ndikupuma kwambiri
4. Pitirizani kuyendayenda kwa nthawi yonse yomwe mungathe
5. Musaiwale kubwerera kwanu

6 - Kutsegula Kutha

Mukakhala ku ofesi kumvetsera bwana wanu akuwonetsa nthawi yosatha, kapena abwere kunyumba kuti muwone chithunzi chokomera mwana wanu pamakoma, mumatani? Inde, kudzikweza munthu angabwere m'maganizo, makamaka ngakhale ngakhale kuti kuganiza pansi kumakhala kovuta. Komabe, kutengapo nthawi kungakhale chabe zomwe mukufunikira kuti muthetse maganizo anu ndi thupi lanu.

Pezani nthawi ya mphindi zisanu ndipo yesani kutambasula pansipa, ndikugwiritsira ntchito masekondi 15-30 ndikupuma mozama. Ganizirani zomwe mukuchita ndikusangalala ndi momwe machitidwe amamvera.

• Kutsekedwa kwa Torso
• Ndakhala pansi St Stretch
• Shrug Yogwira
• Kuima Pang'onopang'ono Kumbuyo
• Kutaya kwa Mwana

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7 - Yoga Wofatsa

Ngakhale kutuluka thukuta kumakhala kosavuta kupsinjika, kupepuka ndi yoga ndi njira ina chifukwa imagwirizanitsa njira zambiri zochepetsera nkhawa mu ntchito imodzi. Yoga ikukhalitsa, monga kutambasula ntchito, koma zimakupangitsani kuti mupitirize kuganizira za kupuma, kugwirizana kwa thupi, kusinkhasinkha, komanso, kutengeka kwa thupi. Zonse zomwe mukusowa ndi zochepa ndi zochepa zozizwitsa.

Yesani izi : Yesetsani kusuntha kulikonse m'munsimu maulendo 5-8. Gwiritsani chithunzi chotsiriza cha Thupi kwa mphindi zingapo.

• Moni Zaulendo
• Mphaka Ikani
• Msilikali I
• Warrior II
• Kutseka kwa Triangle
• Thupi Lenga

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8 - Pilates

Ma Pilates ali ngati yoga mkati mwakuti akukhudza kupuma, kulumikizana ndi thupi lanu ndi kuwongolera momwe mumadzikhudzira nokha, kupanga chisankho chabwino kuti mupulumutse maganizo. Pilates imalimbikitsanso maziko ndi phulusa, zomwe zimakulimbikitsani kuchita zinthu zina tsiku lanu lotanganidwa. Mphindi zochepa chabe ndi zochitika zina zofunikira zimapereka chisokonezo kuchokera ku nkhaŵa za tsiku ndi tsiku ndi mwayi woganizira thupi lanu.

Yesani izi : Yambani ndi Pilates yoyambira, ndipo kuzindikira bwino izi kumalimbitsa maziko anu ndikukupatsani maziko olimba a zovuta zovuta:

• Kusalowerera Ndale
• Zida Zambiri
• Angelo Zida
• Nthawi yotentha
• Knee Folds

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