Ziri zovuta kuti tigwiritse ntchito chaka chonse, koma yonjezerani maholide ku kusakaniza ndipo ambiri a ife tikupeza zochita zolimbitsa thupi sizikhala zofunikira kwambiri monga momwe -ndandanda amalerera kutalika ndi motalika.
Chinthu chotsiriza chimene mukufuna ndikumangika kwambiri, ndipo ambiri a ife, kuyesa kusunga pulogalamu yathu yowonetsera ntchito ndizochita. Panthawi imodzimodziyo, kukhalabe wokhutira mwanjira ina kumakupatsani mphamvu, kuchepetsa nkhawa ndi mavuto, ndipo ndithudi, kuthandizira kuchepetsa zina mwazowonjezera zomwe mungakhale mukudya.
Kotero, kodi mumapeza bwanji zimenezi? Malangizo ofulumira awa adzakuthandizani kukonzekera, konzekerani pa zochitika zonse ndikupangitsani ntchito zomwe zikuthandizani kuti mukhalebe achangu pa nyengo ya tchuthi.
Sungani Patsogolo
Ngati mukuyenda , kukonzekera patsogolo kungapange kusiyana konse. Tengani nthawi kuti muwone zomwe mungasankhe kuti mwakonzeka. Maganizo ochepa chabe:
- Fufuzani kuyendayenda, kuthamanga kapena kuyima pagalimoto pafupi
- Yang'anani mmwamba zambiri zokhudza hotelo yomwe mukukhalamo ndipo mupeze ngati ali ndi chipinda chochita masewera olimbitsa thupi
- Ngati mukukhala ndi abambo, funsani ngati ali ndi zipangizo zolimbitsa thupi
- Ngati sizomwe mungachite, pezani ma gyms pafupi ndikufunsani ngati alola alendo kuti agwiritse ntchito malo awo
- Lankhulani ndi banja lanu pasadakhale ndikupatseni kuyenda kapena kuchita chinachake chogwira ntchito palimodzi
- Konzani zosavuta kuchita (onani m'munsimu) zomwe sizifuna malo ambiri kapena zipangizo. Ngati muli paulendo kapena muli ndi alendo, mungathe kugwilitsila nchito pakhomo la pansi popanda kukhumudwitsa aliyense.
Yesetsani kukonza ndondomeko yanu yopita kuntchito musanafike. Ngakhale mutasintha (zomwe zilipo mukayenda), mwatsimikiza kale kuchita masewera olimbitsa thupi. Ndisavuta kumamatira pokhapokha ngati mwakonzekera kusiyana ndi kuzifera mtsogolo.
Konzekerani
Ngati simukudziwa nthawi yanu kapena ngati mutakhala ndi nthawi yopita kuntchito, konzani zovuta kwambiri.
Izi zikhoza kukhala pansi pakhomo lalikulu ndi opanda zipangizo komanso maminiti 10 kapena 15 okha. Yesetsani malangizo awa mwamsanga kuti mupulumuke pokhapokha mutakhala ndi mphindi yokwanira:
- Bweretsani ndondomeko yopangira maphunziro . Konzani ndondomeko ya miniti 10 yomwe mungachite bwino m'chipinda chanu. Mwachitsanzo, mungasankhe masewero 10 ndikuchitapo chimodzi mwa mphindi imodzi (squats, mapapu, pushups, jacks).
- Bweretsani kukaniza magulu . Iwo amayenda bwino ndipo inu mungakhoze kuwagwiritsa ntchito iwo mwamsanga zozizwitsa mphamvu pamene inu mutenga mphindi pang'ono.
- Ngati muli ndi laputopu, bweretsani DVD yotsegula kapena yesetsani kusinthasintha pa intaneti monga zomwe zimaperekedwa ndi kufunafuna .
- Ngati alendo akukhala nanu, sungani zipangizo zanu (zolemera kapena magulu) m'chipinda chanu kuti muzitha kuchita masewera olimbitsa thupi usiku kapena m'mawa.
- Valani nsapato zanu zothamanga kapena kuyenda monga momwe mungathere. Mungapeze zenera la mphindi 20 pamene anthu akugona kapena asanadye chakudya chofulumira kapena kuthamanga.
Mwinanso mungafune kuitana mamembala ena kuti ayende. Nthawi zina pali ena omwe angakonde kuchita masewera olimbitsa thupi, koma akungoyembekezera kuti wina ayambe kukwera.
Gwiritsani Ntchito Mwayi Wonse
Kukonzekera ndi kukonzekera ndi zabwino, komabe ngakhale ndondomeko zabwino zowonongeka zimawonongeka, makamaka pa maholide.
Ngati mupeza kuti palibe njira yokha yolowera, yongolerani ndi kupeza njira zosuntha thupi lanu momwe mungathere:
- Yendani mochuluka momwe mungathere. Tengani maulendo owonjezera kumsika, gwiritsani ntchito masitepe, kudzipereka kuti muyende galu.
- Ngati mukucheza ndi ana, pangani masewero a mpira, tani kapena abiseni ndikufunani.
- Kupereka kuthandizira ndi ntchito zapakhomo, chipale chofewa kapena masamba osungunuka.
- Ngati aliyense akhala poyang'ana kuyang'ana mpira, pitani pansi kuti mupeze malo ena kapena pushups. Ngati izi ndi zovuta kwambiri, yesetsani kuchita masewera olimbitsa thupi - fanizani ndikugwira abs, glutes kapena ngakhale kukanikiza manja kuti mugwirizane.
- Ngati mulibe zipangizo, tengani mabotolo amadzi okwanira kapena msuzi wa msuzi kuti muthamangitse msangamsanga kapena makina apamwamba . Chinachake nthawizonse chimakhala chabwino kuposa kanthu.
Zochita Zozizira
Ngati mukusowa malingaliro ochita masewera olimbitsa thupi, zochitikazi zimaphimba chirichonse kuchokera ku cardio kupita ku maulendo ozungulira kuti azigwira ntchito mwamphamvu popanda zipangizo. Onetsetsani kunja ndikuwatenga ndi inu kapena muwagwiritse ntchito polimbikira popanga zolemba zanu.
- Zochita Zolimbitsa Thupi Zoposa
- Dongosolo la kulemera kwa Thupi la 10-Minute
- Palibe Mapulogalamu Oyendayenda Othandizira
- 10 Minute Cardio Blast
- Low Impact Cardio Blast
- Dera Loyaka Moto
- Dera la Mphamvu Yoyendayenda
- Kukaniza Zochita za Band
- Ntchito zambiri
Chinthu chofunika kwambiri ndi kukhala owona bwino ndikudzipangira nokha. Sikuti nthawi zonse mumayang'anira ndondomeko yanu pa maholide kuti muthe kuchita bwino. Dzikumbutseni kuti mutha kubwerera kuzinthu zanu mukakhala kwanu.