Ndondomeko Zitatu Zopangira Zochita Zochita Pulogalamu Yophunzitsa Yathunthu

Mapulani a Dipatimenti Yonse Yophunzitsa

Ngati muli ochita masewera olimbitsa thupi kapena mukuyesera kuti mubwerere kumachita masewera olimbitsa thupi, kudziwa kumene mungayambe ndizovuta. Nthawi yoyenera yochita masewero imadalira zinthu zosiyanasiyana monga msinkhu wanu, msinkhu wanu, zolinga, ndi zina zilizonse zomwe mungakhale nazo.

Yambani ndi zofunikira. Kaya cholinga chanu ndi kulemera , kukhala wathanzi, kulowa bwino, kapena zonsezi pamwamba, pali zigawo zitatu zazikulu pa pulogalamu yanu:

• Kuchita masewera olimbitsa thupi : Ichi chingakhale chinthu chilichonse chomwe chimapangitsa mtima wanu kutha, kuchoka kapena kuyenda kumapikisano.
• Maphunziro a kulemera kwa thupi : Simuyenera kunyamula zolemetsa zolemera kapena ngakhale nthawi yochulukitsa kulemera, koma muyenera kukweza. Minofu yanu idzakhala yowonjezereka ndipo minofu yanu yowonjezereka kwambiri, mafuta owonjezera omwe mukuwotcha. Izi zimathandiza kuchepetsa kulemera.
• Maphunziro olimbitsa thupi : Muyeneranso kukhala ndi kusintha kuti muyende mwatsatanetsatane. Kutambasula kumapangitsa kuti mukhale osasinthasintha komanso kumathandiza kuti thupi lanu likhalenso atatha kuchitapo kanthu.

Ndondomeko yanu idzaonetsetsa kuti mumapeza mlingo woyenera wa masewerawa onse sabata.

Kumene Mungayambe

Palibe pulojekiti yogwirira ntchito yomwe ingakwaniritse aliyense, koma zingakuthandizeni kuona nthawi yopangira zofunikira zomwe zikuphatikizapo ntchito zonse zomwe mukufunikira, kuyambira pazochita zoyambirira mpaka kuchita masewera olimbitsa thupi.

Zomwe timagwiritsa ntchitozi zimakupatsani malo oti muyambe, koma ndizo zokhazo. Choyamba, yang'anani msinkhu wanu wa thupi kuti mudziwe ngati mungagwiritse ntchito ndondomeko yoyamba, yapakatikati kapena yapamwamba.

Malangizo kwa Oyamba

Ngati mwatsopano kuchita masewera olimbitsa thupi ganizirani izi musanayambe:

• Pewani kuchita masewera olimbitsa thupi ndi pulogalamu yosavuta ya cardio ndi chizolowezi chophunzitsira mphamvu za thupi. Ngati izo ndi zochuluka kwambiri, ingoyamba ndi cardio ndi kulola izo kukhala zokwanira.

• Mungafunike nthawi yowonjezera yowonjezera kuti thupi lanu lipume ndikuchiritsa. Ndi zachilendo kuti mumve chisoni pamene muyesa ntchito zatsopano, koma ngati simungathe kusuntha tsiku lotsatira, zikutanthauza kuti mumayipitilira ndipo mungafunikirenso kubwerera kumbuyo.
• Pulogalamu yoyamba idzaphatikizapo masiku awiri kapena atatu a cardio ndi masiku awiri olimbitsa mphamvu.
• Phunzirani momwe mungayang'anire mphamvu yanu . Oyambitsa ambiri amayamba kugwira ntchito mofulumira . Izi zikutanthauza kuti muli pafupi ndi Mgwirizano wachisanu pazomwe mukuganiza kuti mukuchita bwino kuyambira 1 mpaka 10, kapena mungagwiritse ntchito mayeso . Ngati mungathe kumangokhalira kukambirana momasuka pamene mukugwira ntchito, kawirikawiri mumakhala wochepa kwambiri.

Chitsanzo chophunzitsira Oyamba

Pansipa pali pulogalamu yamakono yomwe imakupatsani lingaliro la momwe pangakhale ndondomeko yowoneka ngati wina akungoyamba kumene, kapena kubwereranso, kuchita masewera olimbitsa thupi.

Malangizo Othandiza Okhazikika

Ngati mwakhala mukuchita mayezi osachepera atatu nthawi zonse, mumagwera m'gululi.

• Ngati cholinga chanu ndi kulemera, mukufuna kugwira ntchito yanu mpaka mphindi 20 mpaka 60 za cardio pafupi zisanu kapena kasanu pa mlungu. Ino ndi nthawi yabwino kuyesa maphunziro apakati kamodzi kapena kawiri pa sabata zomwe zingakupatseni chingwe chokwanira.
• Mphamvu yanu yophunzitsira mphamvu imadalira ntchito zomwe mukuchita (mwachitsanzo, kuphunzitsa thupi lonse kapena kugawidwa ).
• Mukhoza kuchita cardio ndi kulemetsa tsiku lomwelo, malingana ndi zovuta zanu. Ziribe kanthu kuti mumachita chiyani poyamba, choncho musinthe zochita zanu ndikuyesani zosiyana kuti mupeze zomwe zili zoyenera kwa inu.

Ndondomekoyi ikuphatikizitsa ndondomeko yogawanika ya thupi lanu lakumtunda ndi la pansi, zomwe zimakulolani kuika chidwi pa gulu lililonse la minofu. Izi zidzakuthandizani kuonjezera minofu yanu yotsitsimutsa ndi mphamvu.

Njira Yopambulitsidwa Yopakatira ya Pamwamba ndi Pansi Thupi

Malangizo Othandiza Pochita Zozama

Ngati mwakhala mukuchita masewera olimbitsa thupi kwa miyezi ingapo ndikuchita zinthu zosiyanasiyana, mumagwera mu gawo ili.

• Monga wopanga masewera olimbitsa thupi, muli ndi njira zambiri zomwe mungakonze pokonzekera ntchito yanu. Ngati mukufuna kuganizira za mphamvu ndi minofu, mukhoza kupatulira mphamvu zanu nthawi zonse, kuchita masewera olimbitsa thupi tsiku limodzi ndikukoka masewero otsatirawa.
• Mukhozanso kukweza kwambiri cardio yanu, kuphatikizapo maphunziro apamwamba kwambiri , maphunziro apamwamba a dera , kapena njira zina zamakono zotentha makilogalamu ndi kupirira.
• Chofunika kwambiri chikhale kukhala kulola thupi lanu kuti likhale pakati pa ntchito yopambana. Kuwonjezeka kwakukulu kungayambitse kuvulaza , kuponderezana , ndi kupuma mofulumira .

Njira Yotsatsa Split kwa Zochita Zozama

Izi ndi zitsanzo chabe ndipo sizingagwirizane ndi zochitika zonse, koma chinthu chofunika kwambiri kukumbukira ndi kuyamba mosavuta. Yambani kumene muli, osati kumene mukufuna kukhala. Nthawi zambiri amatenga masabata, ngakhale miyezi, kuyesera ndi zosiyana zochitika zolimbitsa thupi ndi ndondomeko kuti mupeze chinachake chomwe chikugwirizana ndi zolinga zanu, ndondomeko, ndi msinkhu wanu.

Kumbukirani kuti simukuyenera kutsatira ndondomeko yomweyo mlungu uliwonse. Ndipotu, anthu ambiri amasintha mlungu uliwonse malinga ndi momwe akumvera kapena zomwe zikuchitika m'miyoyo yawo. Chinthu chabwino kwambiri chomwe mungadzipangire nokha ndi kukhala osasinthasintha ndipo kumbukirani kuti palibe pulogalamu yabwino yophunzitsira aliyense.