Yambani Kumanga Mphamvu Yanu Yachimuna
Maphunziro olimbitsa thupi ndizochita masewero olimbitsa thupi zomwe zimalimbitsa mphamvu zanu. Amadziwikanso ngati kuphunzitsa kulemera kapena kukaniza.
Maphunziro amphamvu amagwiritsira ntchito machitidwe omwe amachititsa kuti minofu ikhale yogwirizana ndi zolemera, zolemera thupi, kapena zipangizo monga kukakamiza magulu. Izi ziyenera kuwonjezera kuwonjezeka kwa mphamvu ya minofu ndi kupirira minofu, ndipo zingayambitse kukula kwa minofu.
Zowonjezerapo: Buku Lophunzitsa Kulemera kwa Ophunzira Atsopano
Ubwino Wathanzi wa Kuphunzitsa Mphamvu
Maphunziro olimbikitsa ndi mbali yofunikira pa pulogalamu yolimbitsa thupi. Ngati mumakonda kujambula zojambula pamtima monga kuyenda, kuyenda kapena kuyendetsa njinga, kuphunzitsa mphamvu kumathandiza kuchepetsa kupweteketsa minofu ndi chitukuko osati kungochita minofu yomwe mumagwiritsa ntchito yochita masewera olimbitsa thupi. Maphunziro olimbitsa thupi amachititsa kuti thupi likhale lopweteka, lomwe limapangitsa kuti thupi liziyenda bwino ngati minofu yotentha kwambiri mafuta opuma kusiyana ndi minofu ya mafuta.
Zowonjezera: Ubwino waumoyo wa Kuphunzitsa Mphamvu
Kodi Mumafunikira Mphamvu Zambiri Motani?
Machitidwe opanga thupi amati akuluakulu ( kuphatikizapo akuluakulu ) ayenera kuchita masewera olimbitsa thupi masiku awiri kapena atatu sabata iliyonse. Ntchitoyi iyenera kuphatikizapo machitidwe 8 mpaka 10 a zozizwitsa zamphamvu, zobwereza 8 mpaka 12 za aliyense.
Zida Zophunzitsira Mphamvu
Mukhoza kulimbikitsanso ntchito mopanda malipiro ndi kutsutsa magulu ndi zolemera, kapena mungathe kukondwera ndi masewera olimbitsa thupi kapena zipangizo zamagetsi.
- Kusankha ndi Kugwiritsa Ntchito Kutsutsana Mabungwe : Izi zimabweretsa ndalama zochepa kwambiri ndipo mungathe kutenga nawo ntchito popita kulikonse, kuphatikizapo ofesi kapena poyenda.
- 10 Zipangizo Zamtengo Wapatali Zophunzitsira Zolimba Pakhomo : Zowonjezera zambiri zogwiritsira ntchito mphamvu zanu panyumba.
- Mmene Mungasankhire Zipangizo Zolimbitsira Thupi : Ngati mukufuna nyumba yochitira masewera olimbitsa thupi, ndi momwe mungasankhire zipangizo zake.
Kuwotcha Mphamvu Yophunzitsa Mphamvu
Musanayambe kukonzekera mphamvu yophunzitsa, khalani ndi mphindi 5 mpaka 10 zozizira kwambiri. Izi zikhoza kukhala kuyenda kapena kuyenda pamtunda , kuyenda mozungulira nthawi zingapo, kukwera njinga zamagetsi, kapena kuyendayenda. Kufunda kotentha kumapangitsa kuti mtima wanu ukhale wotsika kwambiri kuti mubweretse magazi ambiri ndi mpweya wanu kuti muziyenda bwino.
Kuzizira Ndi Kutsika
Pambuyo pa kulimbitsa thupi kwanu, khalani ofunikanso ndi ntchito ya cardio ndiyeno muzitha kutambasula bwino minofu yomwe mumagwiritsa ntchito kuti mukhale osinthasintha.
Kupaka ndi Kutsitsimula
Maphunziro ambiri amphamvu ndi ochepa moti simungagwiritse ntchito mowa kapena masewera olimbitsa thupi panthawiyi. Koma muyenera kukhala ndi zakudya zowonongeka musanayambe kuchita masewera olimbitsa thupi ndikudya zakudya zopatsa thanzi zomwe zimapatsa mapuloteni ndi thupi kuti thupi likhale ndi mafuta, kupuma komanso kumanga thupi.
Zowonjezera: Zakudya Zophunzitsa Kulemera
Kugwiritsa Ntchito Mphamvu Zolimba
- Mphamvu Yofunika Kwambiri ndi Zopweteka : Pulogalamu yonse yopanga mphamvu ndi zomangamanga.
- Makhalidwe oyambirira : Kwa aliyense yemwe akufuna kuti apeze muscled mmwamba kumanga thupi, chitukuko cha umunthu ndi zolinga za thupi.
- Ntchito Yopewera Amagulu Onse : Kugonjetsa gululi kumaphatikizapo kuchita masewera olimbitsa thupi / kupititsa patsogolo komanso kumaphatikizapo zochitika zonse za thupi lonse, pokhudzana ndi chipiriro.
> Chitsime:
> Nelson, ME; WJ Rejeski; SN Blair; PW Duncan; Chilungamo; Chithandizo; CA Macera; ndi C. Castanedasceppa. Ntchito Yathupi ndi Umoyo Wonse wa Anthu Okalamba Achikulire: Malangizo ochokera ku American College of Sports Medicine ndi American Heart Association . " Med. Sci. Masewera olimbitsa thupi. , Vol. 39, No. 8, masamba 1435-1445, 2007.
> Zotsatira zochitika zokhudzana ndi thupi lachimereka kwa Achimereka: Khala okhudzidwa, wathanzi, ndi okondwa: Khala wathanzi, wathanzi, ndi wokondwa . Washington, DC: US Dept. ya Health and Human Services; December 11, 2008.