Kulimbikitsanso maziko ndi gawo lofunika pa pulogalamu iliyonse yopangira mapulogalamu . Chokhazikika ndi cholimba chomwe chimayang'ana bwino, koma chofunika kwambiri, chimathandiza kukhazikika, kuyeza, ndi kulimbitsa thupi panthawi ya ntchito iliyonse. Mphamvu zazikulu ndizo maziko a kayendedwe ka maseĊµera olimbitsa thupi. Minofu yomwe imapanga zomwe timati ndizofunikira, zimaphatikizapo zambiri osati zochepa chabe.
Minofu yomwe imatha kuchokera kumapiko a msana kumapeto kwa msana ndi kumapeto kwa nsapato kumapanga. Ndi minofuyi, kugwira ntchito limodzi, zomwe zimapangitsa kusunthira bwino ndikusintha mphamvu kumanja ndi miyendo. Cholinga chachikulu chingathandizenso kuchepetsa nkhawa m'magulu ndipo zimathandiza kupewa zovulazidwa zambiri.
Kuonetsetsa kuti mumakhalabe olimba komanso osasunthika, ganizirani kuwonjezera machitidwe olimbikitsa omwe mumakhala nawo pulogalamu yanu yogwiritsira ntchito ntchito yatsopano komanso njira yatsopano yomanga mphamvu ndi kukhazikika.
Kodi Mapulani Ambiri Akuwotcha?
Kwa anthu ambiri, cholinga chochita masewera olimbitsa thupi sikutentha makilogalamu, koma kulimbitsa thupi. Kuchita masewera olimbitsa thupi omwe amachititsa minofu yambiri kudzawonjezera kalori yanu yotentha kwambiri ndipo masewera olimbitsa thupi sali osiyana. N'zosatheka kuti wina aliyense atenge malo amenewa kwa nthawi yaitali kuti apeze kalori yaikulu.
Izi zinati, chiwerengero cha ma calories omwe mungathe kuwotcha kupanga matabwa chimadalira kulemera kwa thupi lanu ndi kutalika kwa nthawi yomwe mumagwira mapepala. Kawirikawiri, 150 pounds payekha amawotcha pafupifupi makilogalamu atatu pa miniti yokhala ndi thabwa.
Zochita Zolimbitsa Mimba
Kuchita masewera olimbitsa thupi, omwe nthawi zina amatchedwa kuchita masewera olimbitsa thupi, ndi malo oyamba ngati mukufuna kukonza mphamvu zanu zazikulu ndi kukhazikika.
Pano ndi momwe mungagwiritsire ntchito ndondomeko yanu:
- Yambani mu malo apulumu ndi mawonekedwe anu ndi zala zanu pansi.
- Gwiritsani kuti thupi lanu likhale lolunjika komanso lolimba ndipo thupi lanu likhale lolunjika kuchokera kumutu mpaka kumapazi osasunthika kapena kupindika.
- Mutu wanu ndi womasuka ndipo muyenera kuyang'ana pansi.
- Ikani malo awa kwa masekondi 10 kuti muyambe.
- Patapita nthawi, mutha kufika 30, 45, kapena masekondi 60.
Kusintha kwa Plank
Pali mitundu yosiyanasiyana ya plank yomwe imagwiritsanso ntchito minofu yoyamba kuti imange mphamvu ndi bata. Nazi njira zingapo.
Pulani Ndi Msoko Limbikitsani
Pofuna kupanga pepala lokhala ndi miyendo, yambani pamalo omwewo monga pamwamba ndi mapewa anu.
- Pang'onopang'ono mutsani mwendo umodzi kuchokera pansi
- Yerengani kuwiri ndipo pang'onopang'ono muchepetse mwendo wanu pansi.
- Sinthani miyendo ndi kubwereza.
- Chitani pafupi ma seti 2-3 a maulendo 10.
Powani Ndi Nkhondo Yambani
Njira ina yowonjezera zosiyana ndi pulasitiki ndi kuwonjezera mkono wonyamula. Pochita ndondomeko yokweza dzanja, tsatirani ndondomeko zotsatirazi:
- Yambani mu malo omwewo monga mapulani.
- Sungani mofulumira kulemera kwanu kumbuyo kwanu.
- Yambitsani dzanja lanu lakumanzere molunjika patsogolo panu.
- Gwiritsani masekondi atatu ndikusunga maziko anu molimba.
- Pang'onopang'ono bweretsani mkono wanu ku malo oyambira.
- Sinthani manja ndi kubwereza.
- Ikani ma seti awiri a khumi.
Pulogalamu Yosinthidwa Ndi Msolo Ikani
Kuti ntchitoyi ikhale yosavuta, mukhoza kuchita kayendetsedwe ka manja anu m'malo mozungulira.
Kulimbana Kwambiri ndi Kuyesedwa Kwachikhazikitso
Zochita za Plank zingagwiritsidwe ntchito ngati maziko oyesa mphamvu yanu yaikulu. Wophunzitsa masewera a mpira Brian Mackenzie adayesa mayesowa ngati njira yodziwira mphamvu zamakono zaumunthu ndi kukhazikika kwake ndikuyang'anitsitsa kusintha kwa nthawi. Phunzirani momwe mungapangire mphamvu ya minofu ndi kuyesedwa kolimba.