Nthawi zina mumasowa kuyendayenda musanayende
Mwinamwake mwamvapo mawu oti "kuchita masewera olimbitsa thupi," kapena "kayendetsedwe ka ntchito," ndikudabwa ndikudzimvera nokha, "ntchito yeniyeni, ndendende?" Ndipo iwe sungakhale wolakwika pofunsa funsolo.
Chowonadi ndi chakuti, "ntchito" imaponyedwa mozungulira kwambiri ndi ophunzitsidwa okha ndi ophunzitsa oyenerera thupi lawo popanda zifukwa zambiri za kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake, chifukwa chiyani iwo amayenerera kukhala "ogwira ntchito," ndi gawo lomwe amathandiza pokwaniritsa ubwino. Lucky kwa inu, posintha.
Jarlo Ilano, wothandizira thupi, katswiri wa zamagulu ndi a Managing Director wa GMB Fitness, malo omwe amagwiritsidwa ntchito pa Intaneti omwe amathandiza kwambiri anthu kuti azitha kuyenda bwino, ali ndi mayankho a mafunso anu ovuta kwambiri, pamodzi ndi malangizo abwino omwe Njira zoyendetsera zofunikira muyenera kuziganizira pamene mukuyesera kuti mukhale ndi thanzi labwino. Nazi zomwe muyenera kudziwa.
Ntchito Yoyendetsera Ntchito Yoyambira
Mawu ena osokoneza "kayendetsedwe ka kayendetsedwe ka ntchito" akungosokoneza chifukwa, mwachilengedwe, ndi osadziwika. Ophunzitsa omwe akukuuzani kuti, "Tikulingalira zolimbitsa thupi lerolino," kungokutengerani kuntchito yapamwamba ndi ya m'munsi, ndizomveka kuti mungayambe mutu wanu ndikuganiza kuti, " Ndizochita masewera olimbitsa thupi nthawi zonse. ? "
Yankho ndilo ayi, osati kwenikweni. Ilano akufotokoza kuti, "Kugwira ntchito, mwakutanthauzira, kumatanthawuza zokhudzana ndi ntchito zina, ndipo pakali pano, ntchitoyo ndi yothandiza munthu kukhala ndi mphamvu yogwiritsira ntchito thupi lanu kuchita zomwe mukufuna kuti achite, masewera kapena zosangalatsa, kapena kuyendayenda ndi okondedwa anu tsiku lonse. "
Ndipo ngakhale kukhala "munthu wogwira ntchito" ndi wosiyana kwa aliyense-mwachitsanzo, wothamanga wothamanga ayenera kuthamanga, kulumpha, kudula, ndi kugwa popanda kupweteka kapena kuperewera, pamene kukhala kunyumba amayi ayenera kutero kutenga ana ake, kusewera pa paki, kunyamula zakudya, ndi kukweza chotsuka chotsuka popanda kupweteka kapena zoperewera-njira yoyendetsera kayendetsedwe ka ntchitozi sizinali zosiyana.
"Pamene mukuganiza za kayendetsedwe ka kayendetsedwe kogwirira ntchito, muyenera kuyang'ana kayendetsedwe kamene kamagwiritsa ntchito thupi lanu lonse m'njira zosiyanasiyana zolimbikitsa, zomwe zikudzakupatsani mpumulo ku malo omwe mumakhala nawo nthawi zonse," Ilano, "Kupititsa patsogolo komwe kumaphatikiza kukonza thupi lanu lakumtunda ndi la pansi ndi malo omwe angakhale osakhazikika kuti asunthe, ndi kubwereranso."
Choncho, ngati machitachita ngati mapapo amaonedwa kuti ndi othandiza chifukwa amafuna kuti thupi likhale logwirizana, likhale lolimba, komanso likhale lamphamvu, ntchito ngati ma biceps curls sizingaganizidwe kuti ndi othandiza chifukwa sakhala ndi thupi lonse lomwe limagwirizanitsa thupi ndi chilengedwe.
Kufunika Kophunzitsidwa Ntchito
Zoonadi, pali nthawi ndi malo omwe amapangira timapepala tambirimbiri, koma nthawi zambiri, nthawi ndi malo ndizochepa. Ilano akulongosola kuti, "Kusiyanitsa kwakukulu pakati pa maphunziro opangika ndi zina, zomwe zimayenda bwino, ndizochita monga biceps curls kapena zowonjezera mwendo kuyesa kudzipatula minofu inayake.Tsopano, izi zikhoza kukhala zabwino, koma kudzipatula kumeneku kumawonekera thupi ngati zigawo zambiri osati zonse. "
Kunena zoona, thupi lanu sizinthu zokhazokha-ndi makina okonzedwa bwino, kumene zigawo zonse zimagwirira ntchito pamodzi. Ilano akupitiriza, "Kuchita masewera olimbitsa thupi komwe kumakhala ndi maulendo apadera kumalimbikitsa ziwalozi, pamene gulu lothandiza kwambiri limalimbikitsa kugwiritsa ntchito thupi lonse mwakamodzi pokhapokha ngati mulibe chidziwitso chokwanira."
Kuti mufotokoze izo mwanjira yosiyana, tengerani kamphindi kuti muganizire nokha ngati wothamanga waumunthu. Makolo othamanga amadziwika poyankhula zinthu monga, "Mudzachita momwe mumachitira." Mwa kuyankhula kwina, ngati mukuchita zinthu mopweteketsa, musadzipunthitse nokha, ndipo nthawi zonse muzichita zolakwika popanda kuwakonza, mudzakhalanso osalankhula, ololera, owonetsa zolakwika pa masewera.
Monga wothamanga waumunthu, mukusewera masewera a moyo. Ngati simukuphunzitsa thupi lanu kuti liziyenda bwino ngati chipangizo chokhazikika chosagwiritsidwa ntchito, sichidzatha kugwedezeka, kutsekemera, kutchera, kapena kusintha njira yoyenera pamene mukufunikira. Zochita zolimbitsa thupi ndizo zipangizo zomwe mungagwiritse ntchito kukuthandizani "kuchita" mogwira mtima komanso "mosangalala" masewera a moyo.
Ngati mumakonda kalembedwe kake, kumasewera olimbitsa thupi kumakhala kosiyana. Monga amalonda a Ilano amamufotokozera, mukhoza kumverera bwino kwambiri mu thupi lanu lonse, mmalo mokhumudwa kapena kukhumudwa m'ziwalo zina za thupi. Chiganizo china chomwe Alano amamva chimamva? "Ndikumva kuti ndagwiritsa ntchito minofu yomwe sindinkadziwa kuti ndinali nayo!" Chomwe chiri ndendende. Cholinga cha kuphunzitsidwa bwino ndikuphunzitsani nonsenu , osati magawo okhaokha.
3 Zofunika Kwambiri Zogwira Ntchito
Inde, funso lenileni ndilo, kodi njirazi ndi zovuta bwanji, ndipo mungayambe bwanji kuphunzitsidwa kuti mukhale olimbitsa thupi? Pa GMB Fitness, Ilano ndi othandizira ake amaganizira "njira zowonongeka zomwe zimapangitsa thupi lanu kudutsa m'njira zosiyanasiyana zomwe zimathandiza kwambiri kuti mudziwe kumene muli ndi zofooka zomwe zimafunika kuti zisokonezeke." Amaganizira zochitika zitatu zomwe zimaphatikizapo kayendetsedwe ka kayendetsedwe kake, ndipo zonsezi zimakhala zosiyana siyana:
The Bear . Chimbalangondo chimaphatikizapo "zonse zinayi zikukwawa," mofanana ndi chimbalangondo chimene iwe ukhoza kuchita mu masewera apamwamba a kusukulu. Mukamagwira ntchito zosiyanasiyana pamatope osiyanasiyana, pamapeto pake mumakhala ndi mphamvu kudzera m'mapewa anu, mmbuyo, mikono, ndi miyendo, pamene mukuthandizira kusintha kwa msana ndi mwana wamphongo, kukhazikika kwa msana ndi mimba (makamaka pa mapewa, mawondo, ndi mitu). kuyenda bwino.
The Monkey . Ng'ombeyo imaphatikizapo kuthamangira mbali kuchokera ku malo ochepa. Mwinamwake mumalowa mumtunda wozama (onetsetsani kuti mtengowo unkawoneka bwanji pamene kugwedezeka pafupi ndi chiuno cha moto kumatsikira kumbuyo ndi pakati pa miyendo yanu, mawondo anu akuyendayenda, osayendayenda, ndipo manja anu amaikidwa pansi pamaso panu mapazi), ndiye mumasunga malo otsika apa pomwe mutagwiritsa ntchito manja anu kuti muthandizike ndikudutsa kumbali iliyonse.
Frogger . Chiwombankhanga chimaphatikizapo kutsogolo ndi kumbuyo kuthamanga kuchokera pamalo ochepa. Mulowerenso m'madzi akuya, koma nthawi ino mumagwiritsa ntchito manja anu kuti muthe kuyenda ndi kubwerera mukakhalabe ndi mdima wambiri.
Zonsezi zimakhala zolimba, zimakhala zolimba, zimakhala zolimba, zimakhala zolimba, zimatha kusintha mphamvu, mphamvu, kugwirizana, komanso kuyendetsa magalimoto.
Choncho ndi zitatu zokha-chimbalangondo, chiwombankhanga, ndi nyani-mumayesa thupi lanu lonse kuyambira mutu ndi phazi, kuzindikira mphamvu zanu ndi zofooka zanu momwe mukuyendera, ndikukhazikitsa mphamvu, kusinthasintha, ndi Kuwonetsetsa kofunikira kuti tikhale "munthu wogwira ntchito."
Ndi Nthawi Yopanda Maganizo
Khalani oona mtima-mwinamwake simunapite nthawi yochuluka mukuwomba kapena kuthamanga mozungulira, kodi muli nawo? Ziyenera kuoneka ngati zachilendo kuti ziphatikize izi kuntchito yanu, ndipo mwayi uli, iwo adzamva zovuta komanso zodabwitsa poyamba.
Koma m'malo mokakamiza thupi lanu kuti likhale malo ndi kusonyeza kuti silinakonzedwe, Ilano akugogomezera kuti ndikofunika kusintha malingaliro anu pa cholinga cha masewero olimbitsa thupi ndi maphunziro. "Kawirikawiri, anthu amayesetsa kuchita masewera olimbitsa thupi ndi akale, 'samamva ululu, palibe phindu.' Ndipo mwatsoka, izi zimabweretsa mavuto, kuvulaza, komanso kusakonda zochita masewera olimbitsa thupi.
Kuti muthe kuchoka ku izi, muyenera kuwonetsa kayendetsedwe ka thupi ndi kuchita masewera olimbitsa thupi monga mwayi wophunzira za inu nokha ndikupita patsogolo ndi kusintha pa msinkhu womwe mwachibadwa umathamanga komanso umayenda m'malo molimbikitsidwa. Izi zikutanthawuza kupititsa patsogolo pamene mukumva kuti khalidwe lanu likuyenda bwino komanso kuti kuyenda bwino kukuyenda bwino. "
Mwa kuyankhula kwina, kondwerani ulendo ndipo mutenge nthawi yanu m'malo mogonjetsa masewera olimbitsa thupi kwa milungu ingapo musanayambe kudziwotcha nokha. Ngati mutagwirizana, mudzawona zotsatira. Zotsatira zikuluzikulu mwinamwake zomwe simunaganizepo.