Kusowa kotopetsa ndi ntchito zanu zachizoloŵezi zolimbitsa thupi ? Mwinamwake ndi nthawi ya kusintha.
Muzidandaula Pomwe Mukuchita Masewera Osiyanasiyana
Mapulogalamu oterewa ophunzitsira nthawi ndizomwe mukufunikira kuyendetsa zinthu, kuwotcha mafuta owonjezera, ndikupangira ntchito yanu yokondweretsa pang'ono.
Apa ndi momwe zimagwirira ntchito: Mudzachita pafupi nthawi zisanu ndi ziŵiri zapamwamba zomwe zidzakufunani kuti muwonjezere kukana kwanu mu miniti 1 mpaka 2.
Cholinga chanu ndikuthamangitsa mtima wanu ndikufika pa Mndandanda wachisanu ndi chiwiri kapena 8 pa Zochitika Zomwe Mukudziwa.
Pakati pa nthawi iliyonse yapamwamba, mudzapeza nthawi yokhala ndi mphindi imodzi kapena ziwiri kuti mulole mtima wanu ukhale pansi, mutenge mpweya wanu, ndipo konzekerani nthawi yotsatira. Mukufuna kugwira ntchito kunja kwa malo anu otonthoza, koma osati kovuta kuti muzimva bwino.
Kusamala
Onani dokotala wanu ngati muli ndi matenda, zovulala, kapena mavuto ena omwe amalephera kuchita masewera olimbitsa thupi.
Bwanji
- Yambani ndi kutentha ndipo pang'onopang'ono muwonjezere mphamvu yanu, mwamsanga, kukana, kapena onse awiri mpaka mutagwira ntchito mofulumira, kapena pa Mzere wa 4-5 pa Zochitika Zowonjezera Zomwe Mukuzidziwa.
- Chitani nthawi iliyonse monga momwe yasonyezera, kuwonjezeka kapena kuchepa kukana kugwira ntchito pa zomwe mukuganiza kuti mukuchita.
- Kukaniza kumangokhala malingaliro, kotero sankhani mlingo umene ukugwira ntchito kwa inu ndi kubwerera ngati mukuwona kuti mukugwira ntchito molimbika.
- Kutsiriza ndi kuzizira pansi ndi kutambasula.
| Nthawi | Kutsutsana / Mndandanda | Ntchito Yodziwika |
|---|---|---|
| Mphindi 5 | Khalani okonzeka mwakukanika mosavuta | 4 |
| Mphindi 1 | Zonjezerani Kupititsa patsogolo ku Level 4-5 | 5 |
| Mphindi 1 | Zonjezerani Kupita ku Level 8-10 | 7-8 |
| Mphindi 2 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 2 | Zonjezerani Kupita ku Level 8-10 | 7-8 |
| Mphindi 1 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 1 | Zonjezerani Kupita ku Level 9-11 | 8 |
| Mphindi 2 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 2 | Zonjezerani Kupita ku Level 8-10 | 7-8 |
| Mphindi 1 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 1 | Zonjezerani Kupita ku Level 9-11 | 8-9 |
| Mphindi 2 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 2 | Zonjezerani Kupita ku Level 8-10 | 8 |
| Mphindi 3 | Mzere wachisanu - Mtunda wokhazikika | 6 |
| Mphindi 1 | Kuchepetsa Mphindi 4-5 | 5 |
| Mphindi 2 | Zonjezerani Kupita ku Level 8-10 | 8 |
| Mphindi 2 | Kuchepetsa Kuyimika 4 | 5 |
| Mphindi 4 | Mzere wachisanu - Mtunda wokhazikika | 6 |
| Mphindi 5 | Kutsika pansi - zosavuta | 4 |
| Total Workout Time: 40 min |
Chinthu chimodzi choyenera kuganizira ndi chakuti, pamene ntchito yopuma ikupita, mudzatopa ndipo simungathe kupirira mofanana. Lingaliro ndi kuyesa kukhalabe pamlingo wofanana pa nthawi iliyonse koma, ngati mukupita kutali kwambiri ndi malo anu aerobic, mpaka pamene mukupuma, muchepetse kukana kwanu pakufunika.
Kupititsa patsogolo maphunziro, mwakutanthauzira, kukukonzerani kuti mutuluke kumalo anu otonthoza kuti mugwire ntchito mwamphamvu, koma kwa nthawi yochepa chabe. Mukufuna kuganizira momwe mungagwiritsire ntchito nthawi yochuluka. Mwachitsanzo, ngati nthawi yogwira ntchito ndi mphindi imodzi, mukhoza kugwira ntchito pamtunda wapamwamba kusiyana ndi, kunena kuti, mphindi imodzi yogwira ntchito.
Mofananamo, nthawi zochepetsera ziyenera kukupangitsani kuti mukumverera kuti mukukonzekera ntchito yotsatirayi. Ngati mukupuma molimbika mutenge nthawi yowonjezera kuti mupeze.
Chotsatira, musalowe kutenthetsa kapena kutentha. Kutentha kumakuthandizani kuti pang'onopang'ono muwonjezere kutentha kwa minofu yanu kuti zosavuta zikhale zosavuta. Ntchentche imalola thupi lanu kubwerera kumene linalipo musanayambe. Taganizirani izi ngati mphoto yanu ya ntchito yomwe mwachita bwino komanso nthawi yopumira ndi kuganizira zomwe mukuchita.