Njira Zabwino Kwambiri Zochita Pakhomo

Kaya muli ndi vuto la masewero olimbitsa thupi, mukufuna kusunga ndalama kapena kulakalaka, kuchita masewera kunyumba n'kosavuta kupanga. Chovuta kwambiri ndicho kudziwa zomwe mungachite. Kodi mumayambitsa bwanji ntchito yopangira kunyumba? Kodi mungatani ngati mulibe zipangizo zambiri kapena malo? Zotsatira zotsatirazi zimakupangitsani inu kusankha mwanjira zosiyanasiyana zochitira pakhomo, kaya mulibe kanthu koma thupi lanu ndi nsapato kapena chipinda chodyetsera chimangoyenda ndi zipangizo zonse zomwe zingagwiritsidwe ntchito.

Zochita Zolimbitsa Thupi

Njira yoyamba: Zochita Zolemera za Thupi - Palibe Zida Zofunikira

Njira yosavuta yopita kunyumba ndi kugwiritsa ntchito thupi lanu. Pali zochitika zosiyanasiyana zolimbitsa thupi zomwe zingakuthandizeni kumanga nyonga, kupirira ndi kutentha makilogalamu. Chokhumudwitsa ndi chakuti, popanda kuwonjezera kutsutsa, ndizovuta kugwira ntchito mwakhama kuti zitsutse thupi lanu ndi kutentha makilogalamu. Njira imodzi yozungulira vuto limenelo? Maphunziro a dera . Pogwiritsa ntchito masewero olimbitsa thupi kupita kumapeto, popanda kupumula pang'ono kapena kupuma, mumasunga mtima wanu, kuyatsa makilogalamu ambiri ndikugwiritsa ntchito nthawi yanu yochepa.

Mungachite bwanji:

1. Sankhani ntchito yanu - Cardio, kuphunzitsa mphamvu kapena kusakaniza zonse ziwiri
2. Sankhani machitidwe 10 osiyana - Pa cardio, yang'anani pa masewero olimbitsa thupi. Mwachitsanzo, mungapangire kuchita masewera olimbitsa thupi (monga kulumphira jacks kapena burpees ) ndi kusuntha mosavuta (monga kuguba m'malo). Kuti muphunzitse mphamvu, sankhani masewera olimbitsa thupi monga masewera , mapapo , mapusi ndi mazembera kuti agwiritse ntchito thupi lonse. Maganizo ochita zinthu : Khwerero ndi Gawo Zojambula za Cardio , Gawo Ndi Gawo Zochita Zolimbitsa Thupi
3. Sankhani kutalika kwa ntchito iliyonse - Oyamba akhoza kuyamba ndi masekondi 10-30 kapena 8-16 kubwerera, pamene maseŵera apakati kapena apitalo angapite kwa masekondi 60-90 kapena 20 kapena kuposa
4. Konzekerani: Konzani timer kapena kugwiritsa ntchito stopwatch, pangani nyimbo kapena masewero omwe mumawakonda pa TV ndikuyambe ndi zosavuta kuti muwotche
5. Ntchito : Pangani 1 dera ngati muli oyamba kapena ochepa pa nthawi. Yesetsani maulendo a 2-5 kuti mupitirize kuchita masewera olimbitsa thupi

Chitsanzo cha Cardio Circuit Workout (Palibe Zida

• Mphindi 1: Mwezi m'malo - Kwezani mawondo mmwamba ndikusuntha mikono
• Mphindi 1: Jog m'malo, akukankhira manja pamwamba
• Mphindi 1: Kuthamanga pamalo ndi mawondo akulu
• Mphindi 1: Pang'onopang'ono, kulamulidwa ndi Plyo-jacks
• Mphindi 1: Ma jacks nthawi zonse
• Mphindi 1: Mwezi m'malo
• Mphindi 1: Mphunzi yachisanu (kulumphira kuchokera kumtunda wambiri, nthaka ndi maondo ofewa pamene akudula mkono wake pansi)
• Mphindi 1: Anthu okwera mapiri
• Mphindi 1: Kuthamanga pamalo ndi mawondo akulu
• Mphindi 1: Mwezi m'malo

Mphamvu Yothandizira Maphunziro a Dongosolo (Palibe zipangizo)

• Mphindi 1: Mwezi m'malo kuti mutenthe
• Masewera - maulendo 20
• Mapuloteni Atsogolo ndi Otsalira - 12 kubwerera pa mwendo uliwonse
• Pushups (pa mawondo kapena zala) - 12-20 kachiwiri
• Zosakaniza ndi Leg Extension- 12-20 reps
• Kuyenda Lunge ndi Zida Pamwamba - 12-20 kubwerera
• Bent Over Leg Lifts
• Masamba
• Bridge Yokhala ndi Drop Drop
• Zotsatira Zobwerera

Masewera olimbitsa thupi

Kwa zosiyana, zosavuta, komanso zochitika zolimbitsa thupi, simungathe kumvetsera mavidiyo. Pali ntchito kwa m'badwo uliwonse, chikhalidwe, cholinga ndi chidwi ndipo mungathe kuchita masewera olimbitsa thupi nthawi iliyonse imene mumakonda pakhomo panu. Chinthu chabwino kwambiri pa mavidiyo olimbitsa thupi: Pali zikwi zikwi zosankha, choncho pafupifupi aliyense angapeze kanema yomwe amamukonda. Choipa kwambiri pa mavidiyo ochita masewera olimbitsa thupi: Pali zikwi zikwi zosankha, ndikupanga kanema wangwiro kukhala ndondomeko yovuta.

Ngakhale kuti mungathe kupeza mavidiyo olimbitsa thupi pafupifupi kulikonse mavidiyo kapena zipangizo zamagetsi zogulitsa, mumapeza mavidiyo abwino kwambiri omwe amagulitsidwa pa intaneti. Pansi pali zinthu zabwino kwambiri zopezera mavidiyo olimbitsa thupi.

Yesetsani Kugwiritsa Ntchito Pulogalamu ya Video

• Video ya Collage - Iyi ndiyo tsamba lokonda kwambiri lomwe ndikukonda kwambiri kufufuza ndi kugula mavidiyo ochita masewera olimbitsa thupi. Mukhoza kufufuza ndi mawu ofunika, masewera olimbitsa thupi, walangizi ndi zina zambiri. Ndemanga zogwiritsa ntchito komanso mavidiyo amachititsa kuti pakhale zosavuta kupeza vidiyo yabwino. * Tawonani, kuyambira mwezi wa April 2014, Video ya Collage ili panthawi yam'mbuyo, koma posachedwa kubwerera.
• Video Fitness - Pali mavidiyo ambirimbiri pa webusaitiyi, mutha nthawi yambiri mukuwerenga za mavidiyo kuposa momwe mumachitira. Komabe, malowa akukonzekera bwino ndipo mungapeze mavidiyo m'njira zambiri - Mwa alangizi, mtundu wa ntchito, masewera olimbitsa thupi ndi zina. Ndemangazo zimatumizidwa ndi zochitika zenizeni, kukupatseni tsatanetsatane kupyola machitidwe, ndipo nthawi zina zimasokoneza malingaliro pazithunzi za kanema.
• Zimene Mukuyenera Kudziwa Musanagule Video Yolimbitsa Thupi - Pano, mudzapeza malangizo omwe mungayang'ane pamene mumagula masewera olimbitsa thupi.
• Amazon.com - Malo otchuka pa Intaneti ndi malo abwino kwambiri kuti mupeze mavidiyo ochita masewero olimbitsa thupi, yerekezerani mitengo ndikuwerenga ndemanga zokhudza mavidiyo osiyanasiyana komanso ntchito zosiyana siyana.
• Cathe.com - Cathe Friedrich ndi imodzi mwa mavidiyo omwe ndimawakonda kwambiri ndipo amandipatsa mavidiyo ndi magulu. Bhonasi: Cathe imamupatsa ntchito zojambula muzojambula ziwiri, pa DVD kapena mawotchi omwe mungawoneke pa kompyuta yanu, foni yamakono kapena iPad.

Mavidiyo Ovomerezeka Kwambiri Akumudzi

Othandiza Oyamba Kwambiri : Kuyenda kwa Leslie Sansone Kunyumba Mavidiyo, Mavidiyo a Shapely Girl Workout

Great Circuit Training Mavidiyo : Paul Katami wa Hollywood Bootcamp 4x4, Michelle Dozois 'Peak 10 Mphamvu ya Cardio Yambiri, ndi Cathe Friedrich's Circuit Max.

Mafilimu apamwamba kwambiri : Amy Dixon wa Breathless Body 2, Michelle Dozois 'Peak 10 Cardio Interval Kutentha, Cathe Friedrich's HiiT Maphunziro

Chokongola kwa Okalamba : Kulimba kwa Bande la Jane Fonda ndi Burn, The Kettlebell Boomer Workout

Ntchito Zowonjezera ndi Zowonjezera

Intaneti ingakhale njira yomwe mumaikonda yotaya nthawi, koma imaperekanso chuma chambiri cha kunyumba komanso / kapena maulendo oyendayenda. Sikuti zonse zomwe zilipo zimalengedwa chimodzimodzi pa Webusaiti Yadziko lonse koma ngati mumadziwa komwe mungayang'ane, mungapeze pafupifupi zonse zomwe mukufunikira kuti mudziwe za masewero olimbitsa thupi: Mmene mungakhazikitsire masewera olimbitsa thupi , pangani pulogalamu yanu yochita masewera olimbitsa thupi, ndiphunzire zofunikira za cardio , maphunziro amphamvu komanso momwe mungakhalire ndi zolimbitsa thupi .

Mungathenso kugwiritsa ntchito mawebusaiti ambiri omwe amapereka zonse zolipilirika komanso zopanda ntchito komanso mapulogalamu olimbitsa thupi. Mudzapeza ntchito yomwe mungathe kusindikiza, kuyang'ana pa intaneti kapena ngakhale kuyendetsa ku kompyuta yanu, foni kapena iPad.

Kugwiritsa ntchito pa intaneti kuchokera ku:

Mungayambe pomwe pano ndi zina zambiri zomwe mumazigwiritsa ntchito kuchokera kwa:

• Mphindi 10 Yoyambira Dera
• 30-Minute Mphamvu Zonse Zolimbitsa Thupi
• Pulogalamu Yogwirira Ntchito: Kutaya & Kuphunzitsa Maphunziro
• Chifuwa, Zigwiritsidwe, ndi Zida Zogwiritsa Ntchito
• Kubwerera & Biceps Workout
• Thupi la pansi ndi mphamvu zolimbikira
• Ntchito Yoyamba Yanyumba Pamodzi Ndi Zisakaniza
• Yoga Kugwira Ntchito ndi mpira Wodzichepetsa
• Masewera olimbitsa thupi
• Bokosi la Bosu Total Kuphunzitsa Thupi
• Zomwe Zapangidwe Zophatikiza Thupi
• Mapulogalamu Opambana Ogwira Ntchito

Exergames

Masewera a pakompyuta samangokhala a mbatata zogona. Zaka zaposachedwapa, takhala tikuwona ma exmerames ambiri (masewera omwe amafuna kuti inu muyimirire ndi kusuntha). Cholinga chimenecho chimapangitsa aberamenti ngati EA Sports Active, aliyense Kuvina ndi Golide ya Gym Dance Workout njira yosangalatsa yopangira kunyumba yomwe imapeza zovuta kuti zibwere.

Kumbukirani kuti si onse operekera okha omwe amapangidwa mofanana ndipo ena alibe okwanira kapena amayenda kuti 'aŵerengere' monga mwambo wamakhalidwe. Mkazi Wokongola ndi Wii Fit Plus, mwachitsanzo, ndi zabwino kuti musamachite masewera olimbitsa pabedi, koma mukufunikira kuwonjezerapo ndi kugwira ntchito nthawi zonse ngati mukufuna kukhala oyenerera ndi kulemera.

Pali ma exmerames ambiri kunja uko, komabe, kupereka njira imodzi yokha yochitira masewera olimbitsa thupi:

Zina mwa Best Exergames Zopangira Mafuta

• Aliyense Sewani kwa PlayStation 3 Sungani
• Zumba Fitness kwa Wii

iPad, MP3 ndi Smartphone Fitness Apps

Kumbukirani pamene chinthu chokha chomwe foni yanu inachita chinali kuyimbira foni? Tsopano, mukhoza kutaya nthawi yonse ndi mafilimu mapulogalamu omwe amakulolani kuti muchite chirichonse kuchokera pakusewera Scrabble kuti muyambe kuchita. Mafoni a m'manja, iPads ndi ma MP3 ndizopindulitsa kwambiri pazochita zapakhomo, makamaka ngati mumadzipeputsa kuchita chinthu chakale, tsiku ndi tsiku. Ndi mapulogalamu abwino, mungapeze machitidwe otsogolera, nyimbo zolimbitsa thupi, nthawi ndi zina zambiri, zomwe zonsezi zingapangitse zosiyana ndi zosangalatsa kuntchito kwanu.

Kugwiritsa ntchito, Nyimbo ndi Mapulogalamu a Zochita Zochokera Kunyumba

• Kwa Cardio : BeatBurn Treadmill / Outdoor Trainer kapena BeatBurn Elliptical (iPhone kapena iPad) - Ngati muli ndi treadmill kapena elliptical kunyumba, ntchitoyo imakhala yovuta m'malo mofulumira. BeatBurn imapereka zochitika zolimbitsa thupi zotsatiridwa ndi nyimbo ndi mphunzitsi yemwe, mwachangu, akuuzani nthawi yosintha zochitika zanu panthawi yopuma.
• Zochita : Wophunzitsa Ogwira Ntchito ndi Skimble (iPhone kapena iPad) - Iyi ndi pulogalamu ina yomwe imapindulitsa kwambiri popita kunyumba ndi maulendo angapo omasuka omwe mungamvetsere (ndi kuwona demos pa ntchito iliyonse, ngati mukufunikira) mutamvetsera nokha nyimbo. Mukhozanso kulipira kugwira ntchito mkati mwa pulogalamuyi kuti mupeze zina zomwe mungasankhe ndi ntchito.
• Wokonzeka Kukonzekera Kapena Pangani Ntchito Zanu Zomwe Mungagwiritse Ntchito : Zomangamanga Zomangamanga (iPhone kapena iPad) - Ichi ndi chimodzi mwa mapulogalamu omwe ndimawakonda, ndikupereka njira zosiyanasiyana zochitira masewera olimbitsa thupi. Mungasankhe ntchito pogwiritsa ntchito zipangizo zomwe muli nazo, magulu omwe mumagwira ntchito kapena mtundu wa masewera olimbitsa thupi omwe mukufuna. Pali zolemba zambiri zokonzekera zopangidwira ndipo mungathe kukhazikitsanso ntchito yanu kuchokera kuzinthu zozizwitsa zosonyeza zochitikazo.
• Pulogalamu yophunzitsa mafilimu - Masewero olimbitsa thupi a iPad (iPad) - Ili ndi pulogalamu yaulere yomwe imakupatsani mwayi wopita ku mavidiyo ambirimbiri otulutsa masewera olimbitsa thupi (ambiri ochokera kwa alangizi odziwika bwino monga Kathy Smith ndi Tracie Long) omwe mungayang'anire ndi kugula. Ndi zosiyanasiyana zomwe zilipo, mungagwiritse ntchito iPad yanu kuchita pafupifupi mtundu uliwonse wa masewero olimbitsa thupi omwe mungaganizire.
• Kwa Paced Audio Workouts : MotionTraxx (iPhone kapena iPad) - Pulogalamuyi yamakono ndi njira ina yabwino yopita kunyumba, makamaka ngati ndinu woyenda kapena wothamanga. Deekron DJ Fitness yakhala pamodzi ndi mitundu yosiyanasiyana ya nyimbo, zonse zimakhala pamapikisano osiyanasiyana pamphindi, kotero mutha kupeza njira yoyendetsera ntchito - Kuyenda, kuthamanga, kukweza zolemera kapena zochitika zina. Palinso ntchito yogwiritsidwa ntchito (ndalamazi zowonjezera) zopezeka pa iTunes.
• Ntchito Yopindulitsa Yophatikiza Ntchito / Tabata : Tabata Pro Timer (iPhone kapena iPad) - Ngati mukukonzekera ndipo mukufuna kukhazikitsa ntchito yanu yokhazikika, pulogalamuyi ndi yoyenera. Zapangidwira zolemba masabata (kusinthasintha nthawi zochepa pamasekondi 20 ndi mphindi 10 za mpumulo, mobwerezabwereza kwa mphindi 4), koma mukhoza kupanga nthawi iliyonse yomwe mumakonda.