Ngati mutangoyamba kumene kuchita masewero olimbitsa thupi kapena mwakhala nthawi yayitali kuchokera pamene mukuchita, chinthu chomaliza chimene mukufuna kuchita ndi kulakwitsa ambiri a ife - kupanga mochuluka kwambiri, posachedwa .
Kupita molimbika sikungokupwetekani komanso kumvetsa chisoni, kumapanganso thupi lanu kukhala pangozi yowonongeka . Thupi lanu limasowa nthawi kuti likhale ndi chipiriro ndi mphamvu, chifukwa chake nthawizonse zimakhala bwino kuti musamachite zolimbitsa thupi.
Mlangizi wamakono ndi wabwino kwa oyamba kumene, kukulolani kuti muchepetse njira yanu yopita ku cardio . Mlangizi wopanga mpweya wabwino ndisankha bwino makamaka ngati mukusowa kupanikizika pamagulu pamene mukukakamizika mtima wanu.
Zimakupatsani mwayi wochita masewera olimbitsa thupi, opanda mtundu wa chithunzithunzi cha mafupa omwe mungapeze mwa kuyenda kapena kuyenda pazomwe mukuwerenga.
Zingakhalenso kusankha bwino ngati muli ndi maondo. Chifukwa chakuti sichimasintha, zimakhala zosavuta kumagwa mawondo ndi mchiuno koma zimakhalanso zolemetsa, zomwe ndi zofunika kwambiri kumanga mafupa amphamvu, minofu, ndi minofu.
Monga bonasi, ngati makina anu ali ndi dzanja, mumagwiritsa ntchito thupi lanu lonse lomwe limatanthauza kuti mumatentha makilogalamu ambiri mukamapuma pang'ono.
Zisamaliro za Ntchitoyi
Onani dokotala wanu musanayambe ntchitoyi ngati muli ndi matenda, zovulala kapena muli ndi mankhwala omwe angakhudze kuchuluka kwa mtima wanu kapena ntchito zanu.
Kawirikawiri masewera olimbitsa thupi amathandiza kuchepetsa mavuto azaumoyo ndikukhalabe ndi thupi. Koma vuto lanu ndilokhakha.
Chidziwitso china - nthawi yoyamba yomwe mumayesa wophunzitsa elliptical, mumakhala mumtima wanu wapansi, makamaka quads. Ndi zachilendo kumverera kutentha pamene minofu ikugwira ntchito ndipo mungafunikire kuyamba ndi nthawi yochepa yochita masewera, 10 kapena mphindi, ndipo pang'onopang'ono muzigwira ntchito yopita kuntchito yowonjezereka pamene mukulimbikitsanso.
Chotsatira, onetsetsani kuti muyang'ane mwamphamvu. Njira yosavuta ndiyo kupita ndi zomwe mukuganiza kuti mukuyesera, ndiyeso la 1 mpaka 10 la momwe mukugwirira ntchito mosiyanasiyana.
Pulogalamuyi, mutha kukhala pakati pa Mzere wachinayi pa Tsatanetsatane Yowonjezera Yomweyi, yomwe ili yovuta kwambiri, ndi Mzere 6 umene uli kunja kwa malo anu otonthoza. Pangani nthawi zonse kuti mupitirize kuchita masewera olimbitsa thupi kuti mukhalebe olimba kwambiri .
Mmene Mungayambitsire Ntchito Yopangira Zamapulogalamu
- Tsatirani gawo lirilonse la masewera olimbitsa thupi, mukugwira ntchito kuti mupeze chiyeso / kukana kumene kukulolani kuti mugwire ntchito pa mlingo wotsimikiziridwa wakuyesera.
- Bwererani ngati mumamva kupuma kapena minofu yanu ikufooka kapena ikutopa. Muyenera kumverera ngati mukuchita masewera olimbitsa thupi, komanso muyenera kuyankhula m'mawu onse.
- Chitani zotsatirazi katatu pa sabata ndi tsiku la mpumulo pakati.
- Kupita patsogolo mwa kuwonjezera mphindi zingapo nthawi iliyonse yomwe mukugwira ntchito mpaka mutatsala mphindi 30.
- Tambani thupi lanu la pansi mutatha kugwira ntchito.
Yoyambira Pulogalamu Yolimbitsa Thupi
| Nthawi | Kuthamanga / Kuthamanga | RPE |
| Mphindi 5 | Khalani otetezeka pafupipafupi ndipo musamatsutse kapena kuyendayenda | 4 |
| Mphindi 3 | Lonjezerani kukana ndi / kapena mphambano zapakati pa 1 mpaka 4 kapena mpaka mutagwira ntchito molimbika kusiyana ndi kuyenda kwanu. Muyenera kumverera kuti mukugwira ntchito, koma muyenera kukambirana. Uwu ndiwo msinkhu wanu woyamba | 5 |
| Mphindi 2 | Lonjezerani kukana kwanu ndi / kapena ramps kachiwiri mpaka mutagwira ntchito molimbika kuposa mzere | 5-6 |
| Mphindi 3 | Lembetsani kukana kapena kuthamanga kubwereza | 5 |
| Mphindi 2 | Lonjezerani kukana kwanu ndi / kapena ramps kachiwiri mpaka mutagwira ntchito molimbika kuposa mzere | 5-6 |
| Mphindi 5 | Lembetsani kukana kapena kuthamanga kumtunda wabwino kuti muzizizira | 4 |
| Total Workout Time: Mphindi 20 |
Ntchito yabwino! Tengani madzi abwino kuti muwonetsetse kuti mumakhala bwino kwambiri ndipo onetsetsani kuti mukupukuta zipangizo ndi thaulo yoyera.
Kupita Patsogolo ndi Ntchito Yopangira Elliptical
Kuti mupite patsogolo ndi ntchitoyi, yambani kuwonjezeranso mphindi zitatu zokhazokha zosavuta pa msinkhu wachisanu ndi chiwiri ndikuwonjezera iwo kwa mphindi ziwiri musanachite mphindi zisanu.
Mukhoza kukhala pa mlingo umenewu kwa sabata ndikuonjezeranso gawo lina la mphindi zitatu ntchito yosavuta komanso 2 mphindi zovuta kugwira ntchito. Tsopano muli pa mphindi 30 za masewera olimbitsa thupi. Izi zimakwaniritsa zochepa zolimbitsa thupi tsiku ndi tsiku zochita zolimbitsa thupi zolimbitsa thupi.