Chinthu chimodzi chomwe ndaphunzira pambuyo pa zaka zambiri za operekera makasitomala ndikuti kuyesera kuti mupitirize kuchita masewera olimbitsa thupi ndikukhala kunyumba kuti mulere ana si kophweka. Ngakhale ndondomeko yabwino kwambiri yomwe ingagwiritsidwe ntchito ikhoza kuyendetsedwa pansi chifukwa cha zifukwa zingapo.
Koma, n'zotheka kuchita masewera olimbitsa thupi, ngakhale tsiku lanu lovuta kwambiri . Pofuna kutsimikizira izi, ndinapita ku gwero-makasitomala omwe ndaphunzitsa omwe amakhala kunyumba kuti agwire ntchito komanso / kapena kusamalira ana, mwina anthu ovuta kwambiri omwe ndikuwadziwa.
Mfundo yakuti anthu awa adapeza ola lophunzitsira mlungu uliwonse ndilo chidwi, koma adakhalanso ndi njira zambiri zogwirira ntchito. Nazi malingaliro awo abwino:
Kuchita Zochita ndi Ana
Tsopano, ndikudziwa kuti izi si zophweka. Ndaphunzitsa ambiri makasitomala ndi makanda, ana aang'ono komanso achinyamata ndipo nthawi zina sizingakhale zosavuta kuwatenga. Komabe, ndakhalanso ndi ana omwe akuchita nawo ntchitoyi ndipo nthawi zambiri amakhala ndi masewera olimbitsa thupi ndi amayi kapena abambo. Malingaliro ena:
- Aphatikizireni nawo pantchitoyi . Pangani zojambulazo zowonjezera zowonjezera kuti athe kukopera zochitika zanu. Ngati ali okalamba komanso ophatikizidwa, awoneni zolemera zoyezera kapena mabotolo a madzi ndipo azichita nawo masewera olimbitsa thupi.
- Atengeni maulendo kapena kukwera njinga . Ichi ndi chodziwikiratu, ndikudziwa, koma ndi chimodzi mwa zinthu zosavuta komanso njira imodzi yomwe aliyense angakhalire ndi nthawi yabwino ndikukhalabe wokhazikika.
- Pewani masewera . Masiku ano, pali masewera ambiri kunja komwe akuphatikizapo kuchita masewera olimbitsa thupi, zomwe aliyense angathe kuchita palimodzi.
- Pangani ntchito kuntchito . Mmodzi wa kasitomala, * Denise, ana ake amamuthandiza pabwalo ndipo ali ndi mpikisano kuti awone yemwe angatenge masamba ambiri kapena kusesa msewu mofulumira.
Valani Zochita Zanu Zovala Zovala Tsiku Lonse
Nkhani yodziwika bwino ambiri mwa makasitomala anga omwe ndikukhala pakhomo akupeza nthawi yambiri yogwirira ntchito. Ngakhale kuyesa kukwera pamtunda wopanga masewera kapena kuchita kanema wa mphindi 30 mwamsanga pamene ana nap akhoza kukhala olimba.
Mmodzi wa makasitomala anga, * Janine, yemwe ali ndi ana aang'ono awiri, amapeza izi povala zovala zogwirira ntchito akamangoyamba kudzuka. Kuchita izi:
- Akupezani inu mukumverera . Kuvala zovala zanu zokhazokha kungakulimbikitseni kuti muzigwira ntchito mwakhama ngakhale mutangokhala m'nyumba zapakhomo. Komanso, mukhoza kutenga thukuta ndipo simukusowa kudandaula nazo.
- Amapanga zovuta kugwira ntchito . Nthawi zonse mumakhala okonzeka kuchita masewera olimbitsa thupi kapena kuyenda nthawi iliyonse mukamalola. Janine amagwiritsa ntchito kanthawi kochepa kuti apange zochitika zolimbitsa thupi, mphindi 10 za cardio apa kapena mwamsanga pamasewero olimbitsa thupi kumeneko ... zonsezi zikuwonjezera
- Akukukumbutsani za cholinga chanu kuchita masewera olimbitsa thupi . Kuvala zovala zogwirira ntchito kumakhala kukumbutsa kuti mukhale ndi zochitika zina zolimbitsa thupi, ziribe kanthu kuti ndizitali bwanji.
Pangani Zonse Kuziwerengera
Ngati mutapeza kuti mulibe nthawi yopitiliza kuchita masewera olimbitsa thupi kapena kuti mwakhala mukusowa ntchito, izi sizikutanthauza kuti simungathe kuchita zinazake. Yesani malingaliro awa:
- Kuthamanga masitepe . Mmodzi wa makasitomala, * Eddie adati akuwonjezera zowonjezera pa masitepe pochita ntchito zapakhomo kapena kuthamangitsa ana kuzungulira.
- Onjezani zambiri kuyenda . Wotsatsa malonda, A kasitomala amapita kudutsa m'sitolo kuti akawotche owonjezera. M'nyengo yozizira, amayenda ndi ana kumsika.
- Kuphatikiza mphamvu yophunzitsa tsiku lonse . Mmodzi amakhala pakhomo pakhomo pakhomo ndi mwana wake kumbuyo kwake. Wothandizira wina amapanga mapapu, masewera ndi zochitika zina pamene akuphika chakudya kapena akugwada kuti atenge tepi kapena zovala. Zonse zimawerengeka!
Zonsezi zimawerengeka. Ndi malingaliro otani omwe mungakhale nawo m'moyo wanu?
Khalani ndi Maganizo Ogwira Ntchito ndi Njira Zokonzeka
Chigawo chokhazikika ngati muli ndi ndondomeko yoyendetsa bwino ndikukonzekera kupindula maminiti angapo pano ndi apo. Vuto ndilo, njira yabwino yotani yogwiritsira ntchito nthawi imeneyo ndikupindula kwambiri? Kuchita masewera olimbitsa thupi pang'ono kungathandize ngati mukugwira ntchito mwakhama. Mmodzi wa makasitomala anga amachititsa ntchitoyi nthawi zonse sabata:
- Mphindi 10-Mphamvu Kuphunzitsa Maganizo
- 10-Minute Ntchito ya Cardio
- Mphindi Yathunthu Yopangira Thupi
Ndili ndi makasitomala ena omwe amawasunga mophweka ndikuchita masewera olimbitsa thupi (pushups, squats, mapapo, etc.) kwa miniti iliyonse yotsatira ndi kuthamanga mwamsanga pamtunda kapena sitima. Mfundo ndizochita chinachake ndikugwira ntchito mwakhama. Ngati muli ndi ndondomeko, mumakhala mukutsata.
Gwiritsani ntchito ndi Mphunzitsi Wanu
Ngati zili mu bajeti yanu, ganizirani kugwira ntchito ndi wophunzitsa kamodzi pa sabata kapena masabata angapo kunyumba kwanu.
Si kwa aliyense, koma phunziro laumwini laumwini ndi losavuta ndipo likukhala lofala komanso lopanda mtengo.
Kukhala kwathu kwa amayi apakhomo ndi abambo akupeza kuti ndi njira yabwino kwambiri yopezera malingaliro ophunzitsira ndikukhalabe paulendo . Ndi wophunzitsa panyumba mumapeza:
- Zosangalatsa . Wophunzitsa akhoza kugwira ntchito panthawi yanu ndipo simukuyenera kuyendetsa galimoto kulikonse.
- Zochita mwachizolowezi . Mudzapeza ntchito zomwe zikugwirizana ndi ndondomeko yanu, zolinga zanu ndi zipangizo zomwe mungathe kuchita nokha.
- Chilimbikitso . Ndi kosavuta kugwira ntchito molimbika ndi wophunzitsa akukukakamizani pang'ono.
Ngati ndalama ndizovuta, ganizirani kukambirana ndi mnzanu kuti musunge ndalama.
Phatikizani Mabwenzi Anu ndi Banja Lanu
Ngati muli ndi mamuna kapena banja lanu, mukhoza kukambirana nthawi yochita masabata. Malingaliro ena:
- Kambiranani ndi mnzanuyo . Ndakwatirana ndi makasitomala omwe amatha masabata angapo - abambo amagwira ntchito ndi ine pamene mkazi wake amawayang'anitsitsa ana ndipo amatha sabata yotsatira.
- Gwiritsani ntchito banja . Ambiri mwa makasitomala anga ambuye amabwera kamodzi kapena kawiri pa sabata kukacheza ndi ana kuti apite ku masewera olimbitsa thupi.
- Dziwani anansi anu . Ndili ndi kasitomala amodzi yemwe ali ndi chochita ndi mnzako. Amayang'anitsana kamodzi pa sabata pamene wina amapita kuthamanga. Amayendanso pamodzi kamodzi pa sabata kuti akondane.
Sikuti aliyense ali ndi chithandizo choterechi, koma ngati mutero, gwiritsani ntchito mwayi umenewu.