Kumanga Misempha ndi Mphamvu Pamene Pewani Kulowa Mpweya Wolemera
Kukanikira patsogolo ndi njira yophunzitsira mphamvu zomwe zimawonjezeka nthawi zonse kuti zithe kusintha. Kupewera patsogolo ndikofunika kuti minofu , kutaya thupi , ndi kukula.
N'chifukwa Chiyani Kufunika Kwambiri Kukanikira Kumeneko?
Thupi lanu limasinthidwa kuti lizichita masewera olimbitsa thupi ndipo liyenera kuyesedwa mobwerezabwereza kuti lipitirize kuwona kukula kwa minofu ndi maonekedwe abwino.
Kuchita chinthu chomwecho tsiku ndi tsiku kungakhalebe ndi minofu ndi mphamvu zomwe mwamanga kale, koma mukhoza kusiya kuwona bwino. Ngati cholinga chanu ndi kuchepetsa thupi, zimakuika pangozi ya njere yolemetsa , nthawi yokhumudwitsa pamene kulemera kwanu kukuyamba kugwa .
Njira Zotsutsa Kwambiri
Pali njira zambiri zowonjezera kukana:
- Lonjezerani kulemera kumene mukukweza . Chitani chiwerengero chomwecho cha kubwezeretsa ndikuyika sabata iliyonse, koma kuwonjezera zolemera. Muyenera kuwonjezera zolemera pa 2 peresenti mpaka 10 peresenti ya RM yanu pa nthawi. Mankhwala a RM ndiwo kuchuluka kwa kuchuluka kwa kulemera kumene mungakweze nthawi imodzi. Mwachitsanzo, ngati mutha kukweza mapaundi 50 kamodzi, muyenera kuwonjezera kulemera komwe mukukweza ndi repiti iliyonse ndi mapaundi awiri kapena asanu sabata iliyonse. Simukufuna kuwonjezereka kuwonjezeka kwa katundu.
- Yonjezerani chiwerengero cha reps . Gwiritsani ntchito kulemera komweku pa gawo lililonse, koma yonjezerani mobwerezabwereza sabata iliyonse.
- Pewani chiwerengero cha kubwereza . Okhazikika kwa ophunzila apamwamba angathe kunyamula zolemetsa zowonongeka mobwerezabwereza, zotchedwa kukakamiza kwambiri. Pamene mukuchita zolemetsa, mudaonjezera nthawi yotsala pakati pa maselo atatu mpaka asanu.
- Onjezani chiwerengero cha maselo . Kuchita zolimbitsa thupi kwa anthu omwe ali ndi cholinga chochepetsera thupi kumaphatikizapo magawo awiri kapena anai a zochitika zonse. Ngati ndinu oyamba, imodzi yokha ikhoza kukhala yokwanira kuti imange nyonga ndi chipiriro koma, pamene mukukula, mufuna kumaliza njira yanu mpaka masaya awiri kapena anayi, kupumula pafupi masekondi 20 mpaka masekondi 60, malinga ndi momwe mukulikulira molemetsa.
- Fufuzani zina zonse pakati pa maselo . Ngati mukuchita masewera owongoka, mwachitsanzo magulu atatu a squats kapena magulu atatu a pushups, mumakhala ndi masekondi 10 mpaka 60 pakati pa maselo. Njira imodzi yothetsera thupi lanu ndi kuwonjezera mphamvu ndiyo kufupikitsa zina zonse pakati pa maselo. Ngati fomu yanu ikuyamba kuvutika, yonjezerani nthawi yopuma kapena kusiya kuchepa pang'ono.
- Lonjezerani nthawi yothetsera mavuto. Iyi ndiyo nthawi yaitali yomwe minofu yanu imakhala yovuta. Gwiritsani ntchito kulemera kofanana ndi kubwereza, koma kuchepetsani ntchitoyi. Mwachitsanzo, chiwerengero chimodzi chokweza kulemera kwake, zitatu chiwerengera kuchepetsa kulemera kwake.
Chiwerengero cha Ntchito
Ngati mwakhala mukugwira ntchito mwamphamvu masiku awiri kapena atatu pa sabata kwa miyezi isanu ndi umodzi, mwakhala mukulowa msinkhu. Mukhoza kuwonjezera tsiku lina pa sabata panthawi yanu yochita masewera olimbana ndi thupi lanu.
> Chitsime:
> Kupititsa patsogolo Zitsanzo mu Maphunziro Otsutsana kwa Achikulire Okhala ndi Thanzi Labwino. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2009; 41 (3): 687-708. lembani: 10.1249 / mss.0b013e3181915670.