6 mapulogalamu oyambitsa zofulumira mofulumira kuti azikhala mofanana mwezi umodzi wokha
Kaya mukuyesera kusunga Chigamulo cha Chaka chatsopano kapena mukufunikira kuthandizidwa kupeza chizolowezi chochita masewera olimbitsa thupi, ndiye kuti tsiku lochita masewera olimbitsa thupi la masiku 30 lingakupatseni zomwe mukufunikira. Tiyeni tiwone njira zisanu ndi chimodzi zosiyana siyana zolimbitsa thupi, zomwezo zikulingalira zosiyana siyana, komanso zonse zokhudzana ndi zochitika zomwe zingakuthandizeni kukwaniritsa zolinga zanu.
N'chifukwa Chiyani Amasiyana Mofulumira Kuyamba Kuchita Maphunziro?
Ife tonse ndife osiyana, ndipo mtundu wa masewera olimbitsa omwe timasangalala nawo umasiyana mosiyana. Mungathe kumasulidwa kuti mudziwe kuti mungathe kukhala oyenerera mwezi umodzi ndi zonse pothamanga ku yoga, ndikuyenda kupita ku maphunziro olemera. Mungathe kuphatikiza mapulogalamu ngati mukufuna dongosolo lozama. Ziribe kanthu cholinga chanu, mutapeza pulogalamu yabwino yophunzitsira zosowa zanu.
Yang'anani pazomwe mumachita masewera olimbitsa thupi omwe ali pansipa kuti muwone zomwe mukuchita kalembedwe ndi zosowa zanu. Kenaka yambani ndi zomwe zili zoyenera kwa inu, ndipo yambani kuona zotsatira mu nthawi ya mwezi.
Mapulogalamu Opambana Oyamba Ogwira Ntchito Mwamsanga 30
Machitidwe olimbitsa thupi pansipa amasiyana, koma iliyonse ya izi ingakhale yothandiza kukweza msinkhu wanu pa nthawi yokha.
1. Zowonongeka Zomwe Mungachite komanso Mwamsanga Yoyambira
Kulimbitsa thupi ndi kuyambitsa mwamsanga kwa Oyamba kumene ndi anthu amene akufuna kuphatikizapo zinthu zina zolimbitsa thupi m'ntchito zawo.
Izi zikuphatikizapo cardio , kuphunzitsa kulemera , ndi kutambasula . Ndondomekoyi ikugwira ntchito bwino ngati muli ndi zipangizo zogwirira ntchito, monga zolemera manja ndi yoga mat.
2. Kuthamanga Guide Yoyambira-Yoyambira
Kuti muthe kuyamba mwamsanga mwatsogolera oyamba , zonse zomwe mukufunikira ndi nsapato zabwino komanso malo oti muthamangire. Ndipo musadandaule ngati simungathe kuthamanga kwambiri pakalipano-ntchitoyi pano ikugwiritsa ntchito njira ya "kuthamanga / kuyenda", mtundu wa masewero olimbitsa thupi omwe amadziwika kukhala opindulitsa kwa othamanga atsopano.
Mu masiku 30, mutha kuthamanga mosalekeza kwa mphindi 20.
3. Yotsogolera Yoyambira Yoyambira
Yoga yofulumira kutsogolera oyambitsa nthawi zambiri imapempha anthu omwe akufuna kuwonjezera chinthu chochepetsa kuchepetsa nkhawa kuntchito yawo. Ngati mwaganizira za yoga koma simunayambe kupita ku sukuluyi, mwayi wanu uyambe pulogalamu yochokera kunyumba. Otsogolera mwamsangawa akuphunzitsani zofunikira za malamulo ndi zogawani za yoga. Patsiku la tsikulo, 30 kuzungulira kuzungulira iwe udzakhala bwino popita kuntchito yolimba ya tsiku ndi tsiku. Pezani nokha matayira a yoga , fufuzani malo osalimba, ndipo mwakonzeka kuyamba.
4. Mipata Yowonjezera Yoyambira
Pilates ayambitsa mwamsanga otsogolera ndiwo njira yothetsera mwambo umenewu kunyumba. Mofanana ndi dongosolo la yoga pamwambapa, izi zikhoza kukhala njira yabwino yopangira pilates popanda kulemba kwa kalasi. Pilates amakuthandizani kukhala ndi minofu yayitali, yowonda ndikupangitsani mphamvu zazikulu . Pogwiritsa ntchito kunyumba, mukhoza kuyamba ndi zida zochepa (ndi zotsika mtengo). Mofanana ndi njira zina za yoga, Pilates imagwiritsanso ntchito malingaliro monga kulingalira, kutsindika, ndi kulamulira.
5. Kuyendetsa Bukhu Loyambira-Yoyambira
Mofanana ndi zomwe zikutsogolera kutsogolo, kuyenda kofulumira koyambirira kwa oyambirira kukuyendera kwa anthu omwe akufuna kukhala ophweka ndi kumayenda monga njira yawo yoyamba yochita masewera olimbitsa thupi.
Zonse zomwe mukusowa ndi nsapato zabwino zoyendayenda komanso malo oyenera kuyenda. Pa nthawi imene mwezi wanu woyamba ukukwera, mudzakhala mukuyenda masiku ambiri pa sabata mwamsanga.
6. Kulemera kwa Maphunziro Otsogolera Otsogolera Otsogolera
Maphunziro olemetsa mwamsanga oyambitsa otsogolera ndiwopindulitsa kwambiri ngati muli ndi gulu la masewera olimbitsa thupi koma simukudziwa momwe mungayambire. Kapena mwinamwake mumapeza makina ophunzitsira zolemetsa. Bukuli likuthandizani kuthetsa zovutazo ndikukuuzani momwe mungapititsire kulemera kwake ndi nthawi yanu. Kumapeto kwa mweziwo, simungayambe kuchita masewero olimbitsa thupi ndipo mumamva ngati mukugwedezeka-mudzamva kuti muli ndi mphamvu.
Sungani Ndemanga ya Zomwe Mumakonda Zaka 30 Zomwe Mumakonda
Kulemba magazini yamakono a kuyesa kwanu kwa mwezi umodzi kuchita masewera olimbitsa thupi kungakhale kopindulitsa m'njira zingapo. Kungotenga nthawi kuti mulembe zomwe mwachita zimapereka chitsimikiziro chothandizira pa zoyesayesa zanu; Pamene mukulemba tsiku ndi tsiku ndikuyang'ana mmbuyo, mukhoza kuona zomwe mwachita. Kulemba nkhani kumathandizanso pazomwe mumadziŵa malire anu. Mudzakhala ndi lingaliro labwino pamene muyenera kudzikankhira nokha kapena pamene mukufunika kubwerera kumalo anu opaleshoni.
Mfundo Yofunika pa Mapulogalamu Oyamba Oyamba Ntchito
Pulogalamu yochita masewera olimbitsa thupi kwa masiku 30 ikhoza kukuyambitsani njira yopita ku thupi lokha mwezi umodzi wokha. Sankhani imodzi mwazigawo zisanu ndi chimodzi zolimbitsa thupi zochokera pa zomwe zimakukondani kwambiri. Taphunzira kuti kusankha zosangalatsa zomwe zimakuchititsani chidwi ndikudzipangira kuti mupitirizebe kuchita masewera olimbitsa thupi. Ngati mutenga mbali pulogalamu ndipo simunakufunseni, musangomaliza. Pezani ndondomeko yosiyana pa mndandanda ndikuyamba pachiyambi. Mukamaliza masiku 30 mutha kudziwa momwe thupi lanu limamvera ndi kuchita masewera olimbitsa thupi komanso momwe mungagwiritsire ntchito masewera olimbitsa thupi.
> Zotsatira:
> Teixeira, P., Carraca, E., Markland, D., Silva, M., ndi R. Ryan. Kuchita masewera olimbitsa thupi, Ntchito Yathupi, ndi Chidziwitso Chodzipangira Chokha: Kukonzekera Kwambiri. Magazini Yadziko Lonse Yokhudzana ndi Chakudya Chakudya ndi Ntchito Yathupi . 2012. 9:78.