Pano pali momwe mungapangidwire ndi kuchita masewera olimbitsa thupi

Ambiri a ife timafuna kuti tiwoneke, koma kodi zikutanthauzanji ndipo mukuzichita bwanji? Kupanga mawonekedwe ndi zochitika payekha, malinga ndi msinkhu wanu, zokonda zanu, moyo wanu ndi zina. Mayi amene ali ndi ana anayi akhoza kukhala ndi zolinga zosiyana kwambiri ndi wopita kumapiri, mwachitsanzo.

Koma, pamtima mwake, kukhala ndi mawonekedwe kumangotanthauza kuti thupi lanu likhale lolimba kuti lichite zomwe mukufunikira kuti lichite tsiku ndi tsiku.

Amayi omwe ali ndi ana anayi amafunika kukhala ndi mawonekedwe kuti akhale ndi mphamvu, kupsinjika maganizo ndi kuleza mtima kulera ana anayi.

Wokwera phiri amayenera kumanga nyonga ndi kupirira kwa minofu yonse yomwe angagwiritse ntchito akuyenda.

Kwa munthu wamba, zimatanthawuza kugwira ntchito thupi lanu kuposa momwe mukuchitira panopo. Nthawi iliyonse yomwe mumapanga zambiri kuposa zomwe mumakonda, thupi lanu likukula molimba, kukupangitsani bwino kuposa kale.

Ngati cholinga chanu ndikukhala, mukufunikira zofunikira zochepa:

1. Cardio kutentha makilogalamu ndikuthandizani mtima wanu ndi mapapo kumagwira bwino kwambiri
2. Maphunziro olimbitsa thupi kuti mukhale ndi minofu yamtundu wambiri pamene mukuthandizira mafupa anu, minofu ndi ziwalo zanu
3. Zochita zolimbitsa thupi kuti muyende bwino, ndikupumula kuti thupi lanu likhoza kuchira ndikukula.

Nazi momwe mungayambire.

Zojambula Zojambula

Zojambula za Cardio zikuphatikizapo ntchito iliyonse yomwe imakulowetsani kumalo osungirako mtima . Zosankhazo ndi zosatha, kuphatikizapo kuyenda , kuthamanga , aerobics, njinga yamoto, kusambira ndi kuvina.

Mukhonza kugwiritsa ntchito ntchito zapakhomo monga masamba akalulu kapena chipale chofewa ngati mungathe kusunga kayendedwe ka mtima wanu. Momwe mungayambire:

1. Sankhani ntchito iliyonse ya cardio yomwe ikupezeka komanso yosangalatsa.
2. Sungani ntchito yanu ya cardio masiku osachepera atatu pa sabata.
3. Yambani ntchito yanu ndi mpweya wabwino wa mphindi 5-10 kuti pang'onopang'ono muwonjeze mtima wanu.

1. Lonjezerani mphamvu yanu mwa kupita mofulumira, kuwonjezera mapiri, kukana kapena kutsamira (kapena kuphatikiza) mpaka mutangokhala kunja kwa malo anu otetezeka (Mzere 5 kapena 6 pa Zochitika Zowonjezera Zowonjezera ).
2. Pitirizani kuthamanga kwa mphindi khumi ndi zisanu ndi zitatu kapena zisanu ndi zitatu kapena kupitilira momwe mungathere, kusintha momwe mungathere kuti mukhale pa Level 5 kapena 6.
3. Malizitsani ntchito yanu yozizira komanso yozizira .
4. Mlungu uliwonse, yonjezerani nthawi yochita masewera olimbitsa thupi kwa mphindi zingapo mpaka mutha kugwira ntchito mosalekeza kwa mphindi 30 zokambirana.
5. Kupita patsogolo mwa kuonjezera masiku ochuluka olimbitsa thupi, kuyesa ntchito zatsopano ndi / kapena kuwonjezereka kwambiri .

Ndondomeko ya Cardio:

Lolemba : 20-Minute Basic Cardio ndi Total Stretch
Lachitatu : 10-15 Kuyambira Woyamba Woyenda Kapena Kupita Ndege ndi Total Stretch
Lachisanu : 20-Minute Basic Cardio ndi Total Stretch

Mphamvu Yophunzitsa

Gawo linanso la pulogalamu yanu yophunzitsa masewera ndi mphamvu zothandizira komwe mungagwiritse ntchito magulu anu akuluakulu. Momwe mungayambire:

1. Sankhani masewera olimbitsa thupi 8-10, ndikuwongolera magulu akuluakulu a minofu, kuphatikizapo thupi la pansi , chifuwa , kumbuyo , mapewa, biceps , triceps ndi abs .
2. Ngati ndinu oyamba, chitani chimodzi mwa khumi ndi zisanu ndi zisanu (15) zomwe mumasintha. Sankhani zolemera zomwe zimakulolani kuti mutsirizitse mapepala 15 - rep rep mwisho ayenera kukhala zovuta, koma zosatheka.
3. Chitani mphamvu zanu zokwanira 2-3 pa sabata limodzi ndi tsiku limodzi lopuma.

1. Kupititsa patsogolo sabata iliyonse pakuwonjezerapo chikhazikitso (mpaka mutakhala pa masiteti atatu pa masewera olimbitsa thupi), pogwiritsa ntchito zolemetsa zazikulu kapena kuyesa zochitika zatsopano.

Mphamvu Yophunzitsa Kuphunzitsa

• Maseŵera a mpira
• Maungulo
• Maselo Otsatira
• Hip Lifts pa mpira
• Pushups yosinthidwa
• Ntchentche Zachifuwa
• Njira imodzi
• Pambuyo Pambuyo Pachimake Akukwera
• Mipukutu ya Bicep
• Pezani Zowonjezera
• Kuphwanya pa mpira
• Mbalame ya Mbalame

Kupumula ndi Kubwezeretsa

Zingadabwe iwe, koma gawo lalikulu lakumangika ndikupuma thupi lako. Ngakhale mutatha kuchita cardio tsiku lotsatizana, minofu yanu imafuna nthawi yowononga nthawi yosachotsa zolemera. Dzipatseni tsiku la mpumulo pakati pa kugwiritsira ntchito mphamvu ndikupanga masiku opuma nthawi zonse mukakhala wotopa, zowawa kapena ntchito yanu ikuvutika.

Kuziyika Izo Palimodzi

Chitsanzo chophunzitsira Pulogalamu Yoyambira