Kwa oyendayenda amalonda, kukhazikitsa ndi kusunga chizoloŵezi chokhala ndi thupi labwino kumaoneka ngati zosatheka.
Ndi maola ochuluka, nthawi yaitali mumagalimoto, sitima, ndi magalimoto, kuti mudye chakudya chambiri kapena utumiki wa chipinda, kusagona pang'ono ndi mawonekedwe a thupi (onani zozungulira), mulibe chipinda chochepa kapena mphamvu yowonjezera masewera olimbitsa thupi ku mbale yonseyi.
Komabe, chimodzi mwazifungulo zogwirira ntchito mogwira mtima pa nthawi yayitali ndicho kukhala wamphamvu ndi wathanzi. Sizimveka kuperekera thanzi labwino komanso ntchito zina.
Kukhalabe Olungama Pamene Mukupita
Kukhala mu hotelo za hotelo kungaoneke ngati chinthu chosavuta kwa woyenda bizinesi woperekedwa kuti akhalebe woyenera. Komabe, sikuti onse ogwira ntchito amawunikira, ndipo zomwe amachitazo zimakhala zokonzedwa pang'ono. Komabe, masewera olimbitsa thupi ndi othandiza komanso opindulitsa monga momwe munthu akugwiritsira ntchito. Kuchita masewera olimbitsa thupi kumayambitsa choyamba ndi thupi lanu, osati ndi zipangizo zomwe mungasankhe kuti muzichita masewera olimbitsa thupi.
Mangani Njira Yanu Yogwirira Ntchito Yogwira Ntchito
Malingaliro omwe ali pano ndikumanga chizoloŵezi chanu choyendayenda pa thupi lanu. Pali zambiri zomwe mungachite mu chipinda chanu cha hotelo kapena kunja kwa malo opanda pulogalamu yochitira masewero kapena zipangizo zilizonse. Nazi momwemo:
- Yambani ntchito yanu yoyendayenda ndi njira yoyendetsera kayendetsedwe ka kayendetsedwe kake. Izi sizidzangotentha thupi lanu kuti likhale ndi machitidwe amphamvu olimbitsa mphamvu, zidzakuthandizani kuthana ndi kuuma komwe kumadza chifukwa chokhala pa ndege, sitima, ndi magalimoto kwa nthawi yaitali.
- Sinthirani ziwalo zonse zazikulu za thupi, mkono, mapewa, mapewa, khosi, ziuno, ndi mabala. Pangani magulu akuluakulu onse awiriwa ndi maulendo ozungulira. Onjezerani mzere wa msana poyendayenda kumbuyo ndi kutsogolo mbali imodzi.
- Khalani wofatsa pamene mukugwirizanitsa zonse zomwe mukugwirizana ndikuchita mobwerezabwereza monga momwe akumvera. Pamene mumasuntha kwambiri, thupi lanu lidzatulutsidwa. Lingaliro lokhala ndi mgwirizano wogwirizana ndikugwira ntchito kulimbika kulikonse kuchokera kumalo ndi kutenthetsa thupi. Mukhoza kukhala ndi mphindi zitatu mpaka 15 ndikugwirizana, mogwirizana ndi momwe mumamvera komanso nthawi yomwe muli nayo.
Kulimbitsa Mphamvu Zozizwitsa
Pambuyo pazigawo zozizira , pita kumayesero anu ophunzitsira mphamvu, pushups, squats, matabwa ndi matabwa ena. Palinso zabwino zina, komabe, izi 4 zikhoza kuchitika kulikonse panthawi iliyonse popanda kufunikira chirichonse kuphatikizapo thupi lanu.
Konzani dera lanu lophunzitsira kulemera kwa thupi monga:
- Pushups - maulendo opitirira 30 seconds
- Plank Yoyera -yikani mphindi 15 kumbali
- Masewera - maulendo opitirira 30 seconds
- Pangani - gwirani kwa mphindi 30
Izi zimakhala zozungulira limodzi ndipo zimatenga maminiti awiri kuti amalize
Tengani mpumulo wa mphindi makumi atatu ndikubwezeretsanso dera lonse lonse kufika 3 mpaka 10. Maulendo khumi adzatenga mphindi 25, kuphatikizapo mphindi 30 zapumulo.
Wotsika Pansi ndi Kuwongolera
Palibe mapulogalamu olimbitsa thupi omwe amatha popanda kutentha ndi kutsika .
Kuti muyambe kuzizira, pwerezani kukulumikizana kwanu kozizira.
Pambuyo pozizira mozizira, tenga mphindi zisanu kapena 10 mutagwiritsa ntchito minofu yonse ya thupi lanu, zitsamba zam'mimba, zipsinjo, mapiko, ng'ombe ndi minofu pamsana.
Maphunziro olimbitsa thupi ndi mbali yofunikira kwambiri pa pulogalamu iliyonse yothandizira thupi, komanso chofunikira kwambiri kwa woyenda kawirikawiri chifukwa cha kupanikizika kwa minofu ndi ziwalo zomwe zimachitika ndi nthawi yaitali yomwe imayenda ndi ulendo.
Zofunikira za yoga asanas , monga Dog Dog, Cobra, Bridge Pose ndi Pose ya Ana zidzakwaniritsa zosowa zanu zosasinthasintha.
Chizoloŵezichi ndi chophweka kuchita, komabe chidzapereka malipiro aakulu kwa woyenda bizinesi kuti akhale ndi thanzi labwino, labwino. Pomwe mukuyendera njirayi, nthawi zonse mumakhala zosiyanasiyana monga kuphatikizapo masewera olimbitsa thupi pamene mukupezeka, kuwonjezera kuguba, sprint kapena masitepe othamanga, kapena kubweretsa kuwala, zida zogwiritsira ntchito, monga chingwe chodumpha, magulu olimbitsa thupi ndi / kapena mphunzitsi woimitsa.