Aliyense amafuna "Mphuno 6 Yopindikiza." Ngakhale sizingakhale zosavuta kuti mukhale ndi mphamvu, mimba yamatumbo yokongola, mungathe kupeza paketi yanu ya mkati, kapena kuti mimba yamphamvu, yowonongeka, yopanda phokoso , mukamadya zakudya zowonongeka, ndikukhala ndi thupi lolimba lomwe limaphatikizapo chipiriro, mphamvu ndi machitidwe oyenerera a abs yanu ndi maziko.
1 - Sankhani Zakudya Zanu
Njira yoyamba yopeza pakiti yanu sikisi ndiyo kuyeretsa zakudya zanu. Ngati mukufuna kuona minofu yanu, muyenera kuchepetsa thupi lanu lonse. Chotsani zakudya zowonongeka "zopanda kanthu", shuga ndi ma carbu opangidwa. Idyani ndiwo zamasamba, mtedza, ndi zipatso, mapuloteni oonda kwambiri ndi mafuta abwino, monga maolivi, mafuta a nsomba, ndi mapepala. Yesani kudya zakudya zingapo zing'onozing'ono tsiku ndi tsiku ndikupewa usiku watha. Idyani mapuloteni a kadzutsa, ndiwo zamasamba, zipatso, ndi zamadzimadzi ndikumwa madzi m'malo mowa zakumwa za kalori. Musadule mafuta kwambiri kapena mutha kuchepetsa mphamvu yanu ya metabolism . Mfundo yofunika: idyani kwambiri khalidwe lapamwamba, zakudya zopatsa thanzi komanso kudya zakudya zopanda kanthu zopanda kanthu.
2 - Kuwonjezera Maphunziro Ofunika Kwambiri
Ngati mukufuna kuthamanga mofulumira ndikuwotcha makilogalamu ambiri mu nthawi yocheperapo, musagwiritse ntchito nthawi yanu yonse mu malo otchedwa mafuta oyaka . M'malo mwake, onjezerani kupititsa patsogolo kwapamwamba (HIT) kuntchito yanu kangapo mlungu uliwonse. Malinga ndi American College of Sports Medicine, mukhoza kutentha makilogalamu ochepa mu nthawi yocheperapo ndi yochepa, yochita masewera olimbitsa thupi. Mukhozanso kukulitsa thupi lanu labwino pamtima ndi maphunziro awa. Onetsetsani kuti pang'onopang'ono pang'onopang'ono mukulitsa mphamvu yanu, komabe, kapena mungathe kuvulaza.
3 - Chitani Zochita Zolimbitsa Mtima Nthawi Zonse
Zochita zolimbitsa thupi ndi imodzi mwa njira zabwino kwambiri zowonjezera makilogalamu ambiri kwa nthawi yaitali pamene mukukhala ndi thanzi labwino komanso minofu. Kungosintha zakudya zanu kapena kuchepetsa zakudya zanu popanda kuchita masewera olimbitsa thupi kungachititse kuti muyambe kulemera thupi, koma mukhoza kufika pamtunda ndipo mungathenso kutaya minofu. Kuchita masewera olimbitsa thupi omwe ali ndi mphamvu zolimbitsa mtima kumakuthandizani kuti muzichita masewera olimbitsa thupi kwa nthawi yayitali, kukuthandizani kuti muthe kutaya mapepala a kulemera kwake ndipo zingakuthandizeni kukhalabe ndi minofu. Choncho pitani ulendo wautali, kuyenda, kukwera njinga kapena kusambira nthawi zonse. Sungani galimotoyo ndikuyendayenda m'malo anu ambiri ndikungoyenda nthawi zambiri.
4 - Mangani Zambiri
Maphunziro olimbitsa thupi ndi mbali yofunikira kwambiri pazinthu zolimbitsa thupi, koma ngati mukufuna phale sikisi, kumanga minofu yambiri kungathandize. Maphunziro olimbitsa thupi amathandiza kuchepetsa minofu, kupititsa patsogolo thupi komanso kuwonjezera minofu, koma ndi njira yabwino yowonjezera makilogalamu ambiri panthawi yochepa. Kulimbitsa minofu, tendon, ndi ligaments kumathandizanso kuchepetsa kupweteka m'magulu omwe pamapeto pake angathe kuthana ndi kuvulala kwa masewera ambiri.
5 - Chitani Zochitika Zachiberekero ndi Zovuta
Mukatha kuchepetsa mafuta osanjikiza mpaka pamene mungapeze paketi yanu isanu ndi umodzi, kuchita masewera olimbitsa thupi ndi othandizira kwambiri kumawonekera kwambiri. Mukamvetsa mmene mungagwiritsire ntchito abs yanu mosamala, mudzapeza zovuta zomwe zimagwira bwino ntchito ngati msolo umagwira ntchito monga mgwirizano komanso mgwirizano wam'mbuyo ndi wambuyo panthawi imodzimodzi, ndipo mumagwiritsa ntchito makina osiyanasiyana.
6 - Kodi Kuchita Zochita Zambiri?
Mmene mungachite :
Mphanga akhoza kukuthandizani kupeza pepala yanu sikisi. Phunzirani momwe mungachitire bwino ndikusunga mzere woongoka kuchokera ku makutu mpaka kumapazi. Gwirani izi kwa masekondi 10 ndipo patapita nthawi mupange masekondi 30, 45 kapena 60.
7 - Kodi Kupunthira njinga
Kuthamanga njinga ndi chinthu china choyambirira chochita masewera olimbitsa thupi omwe amachititsa minofu yambiri kamodzi kuti athandize kugwira ntchito pamtundu uliwonse. Onjezerani izi kwa nthawi zonse ngati simukuchita kale.
8 - Kodi Vertical Knee Kwezani
Zochita za Vertical Knee (kapena Kachiwiri) zimapanga zipangizo zina zolimbitsa thupi, choncho yang'anani kuzungulira gulu lanu labwino ndikuyesa.
9 - Kodi Kumenyana ndi Mpira Wolimbitsa Thupi?
Masiku ano aliyense amakhala ndi mpira wa masewera olimbitsa thupi kunyumba, kotero palibe chifukwa choti musayesetse ntchitoyi.
10 - Pezani Masewera Amene Amamanga Phukusi 6
Imodzi mwa njira zabwino zopezera pakiti asanu ndi imodzi abs ndiyo kusewera masewera omwe amawotchera mafuta ndikuyamba kuyika mwachibadwa. Ochita masewera omwe amasewera masewera olimbitsa thupi ndi apansi pamagulu amphamvu, kubwereza mobwerezabwereza ali ndi paketi sikisi kwambiri monga kusewera masewera omwe amawakonda. Bwanji osatenga paketi yanu sikisi pamene mukusangalala?